Grace's grocery guide v.20

You deserve an entire week of stress-free, healthy meals. No more long nights in the kitchen or overpriced take out. Healthy eating made easy with a grocery list, high-protein menu, and more.

Included in this grocery guide:

• Weekly menu

• Grocery list

• This week’s recipes

• Sunday success system

• Extra! Extra! Read all about it!

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Happy Saturday! For those of you who are new to the grace & greens crew, welcome! And of course for those of you who have been around since the first week of the grocery guide, it has been a wonderful journey with you so far. I was ecstatic to get a notification that I hit #70 on Substack’s food & beverage category; special thanks to all of you for spreading the word!

If you are following along on social media, you know that our kitchen renovation is still in full swing and my stove has been out of commission for nearly 2 weeks now?! While I haven’t been able to use my normal cooking methods, it has pushed me to find creative new ways to make healthy & easy meals at home. Especially because I don’t want to spend money on overpriced takeout every night. Also, it’s important that dinner takes no more than 15 - 30 minutes on a weeknight, so I can relax after a full day of work and life. And my husband wants this kitchen renovation wrapped up, so he wants all the time he can get without my cooking getting in the way. Now that I have learned how to make even more healthy & easy recipes with only an air fryer and a rice cooker, I want to share them with you!

Whether you are looking to eat healthy at home, save money on food, or limit the amount of time you spend planning and cooking each night, I want to help you so you can live a healthier life and spend more time doing what you love!

For me, I love to read a good book and spend time outside. It’s a bonus if I can do both at the same time. This week, I read IKIGAI: The Japanese Secret to a Long and Happy Life. Reading through the book, I gained the inside scoop on what the Japanese elderly community is doing so they can show up well every single day. From morning exercises to enjoying time in community, fueling their bodies with nourishing foods, and enjoying the mundane of life without too many worries, they are doing something right. What is your favorite way to spend your free time and unwind from the busyness of life?

If you want to head straight to the recipes, keep scrolling. Everything is linked and paying subscribers have full access to all of the details, including prep tips!

Question of the Week

What is your favorite way to spend your free time? Comment below, I would love to hear from you!

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Menu

Let’s make it easier for you to eat healthy, nourishing meals every day this week!

Before we jump in to the details, here are a few things to note so that we can make these recipes work best for you¹:

• Dietary restrictions? All meals are gluten-free & dairy-free optional and packed with veggies. For a more plant-forward option, swap the protein for beans or tofu.

• Each recipe yields 4 servings—2 for dinner the night you cook and 2 for lunch the next day.

• Cooking solo? You can freeze 2 servings for later or share meals with a friend.

• For families, simply double the recipes to get 2 full meals on different days.

If you know someone who is busy while wanting to live a healthy life, would you forward this grocery guide to them? I want to help people live healthier lives and one way you could help too is by sharing grace & greens with them.

Grocery list

To make your grocery shopping easier, I recommend copying this and adding it to your notes on your phone.

Fruits & veggies

• 2 lemons (protein balls, pesto pasta, chicken salad, sushi bowl)

• 1 bunch of celery (chicken noodle soup)

• 1 white onion (chicken noodle soup)

• 3 carrots (chicken noodle soup)

• 1 large box kale/mixed greens/spinach (chicken noodle soup, pesto pasta, egg frittata, chicken salad)

• 9 mixed bell peppers (steak bowls, pesto pasta, egg frittata)

• 1 pack white mushrooms (steak bowls)

• 1 bunch cilantro (steak bowls)

• 4 avocados (steak bowls, sushi bowl)

• 2 limes (steak bowls)

• 1 bunch asparagus (pesto pasta)

• 2 slicer tomatoes (pesto pasta)

• 1 cup fresh basil leaves [omit if using jarred pesto] (pesto pasta)

• 2 English cucumbers (sushi bowl)

• 1 head butter crunch lettuce (lettuce wraps)

Protein

• 1 lb chicken breasts (chicken noodle soup)

• 1.75 lb beef steak shoulder tender (steak bowls)

• 1.5 lb 93/7 ground turkey (pesto pasta)

• 1 carton of eggs (egg frittata, chicken salad)

• 1 lb chicken tenderloins (chicken salad)

• 1 large pack of original smoked salmon (sushi bowl)

• 1 lb 93/7 ground beef (lettuce wraps)

Frozen

• 1 bag frozen cauliflower rice (lettuce wraps)

Packaged goods

• 2 boxes pasta noodles (GF) (chicken noodle soup, pesto pasta)

• 1 box chicken bone broth (chicken noodle soup)

• 1 bag jasmine rice (steak bowls)

• garlic olive oil (I love Kosterina — here’s a discount code!) (steak bowls)

• 1 bag quinoa (chicken salad)

• 1 bag brown rice (sushi bowl)

Pantry Staples Checklist

Money saving tip: Double check if you have these items in your pantry or fridge before purchasing.

• vanilla protein powder (I love this brand - Kion) (protein balls)

• chia seeds (protein balls)

• almond flour (protein balls, chicken salad)

• coconut flour (protein balls)

• honey (protein balls)

• sunflower seeds (chicken noodle soup)

• pine nuts [omit if using jarred pesto] (pesto pasta)

• walnuts [omit if using jarred pesto] (pesto pasta)

• mixed nuts (chicken salad)

• sauerkraut or dill pickle relish (chicken salad)

• coconut aminos (sushi bowl)

• avocado mayonnaise (lettuce wraps)

• crunchy chili oil (lettuce wraps)

• olive oil (Get a 15% discount on my new favorite olive oil - Kosterina)

• spices: garlic powder, onion powder, oregano, rosemary, thyme, salt, pepper, red pepper flakes

  “grace & greens has made it SO much easier to integrate healthy meal prepping into my busy life. It is so nice to eliminate the time consuming aspect of meal planning for the week, and even more the need to ensure it is nutritious. grace & greens saves me mental energy in my weekly meal prep routine!!”

  Casey, future mom and physician’s assistant

  Join hundreds of people who are dedicated to living healthier as part of their full and wonderful lives so they can continue to feel good and flourish!

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This week’s recipes

All available to access for paying subscribers. Instead of clogging up your inbox, I’m trying out this approach. You can also access them anytime in the recipe box here. Let me know your thoughts!

Lemon chia protein balls

Crock-pot chicken noodle soup

Garlic steak & cilantro-lime rice bowls

Spinach-basil pesto pasta with roasted veggies

Air fryer veggie egg frittata

Crispy chicken tender salad

Smoked salmon & avocado sushi bowl

Spicy beef & cauliflower lettuce wraps

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Do you want to take your healthy eating to the next level? Paid subscribers get:

• Full recipes with step-by-step instructions

• Bonus meal prep tips & time-saving hacks

• Exclusive healthy snack & dessert ideas

• Personalized support—you can ask me anything!

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The Sunday success system

Here’s exactly what I do during the 90 minute prep session on Sunday afternoons:

• Cook Sunday night’s meal (listed as Monday lunch on the weekly menu)

• Prep the ingredients for breakfast for easy grab-and-go mornings

• Pre-chop and roast veggies to speed up dinners

• Cook grains in advance and store or freeze for later

• Make and store sauces to add flavor without the extra effort later

Here’s the details

1. Make all of Sunday night’s meal (listed as Monday lunch on the weekly menu)

   1. Wash and chop the veggies

   2. Let simmer in a crock pot or on the stove until cooked

2. Prepare for Monday night’s meal

   1. Cook the steak in the air fryer

   2. Wash and chop the veggies

   3. Air fry or roast the veggies

3. Prepare for Tuesday night’s meal

   1. Cook the turkey burgers

   2. Make the pesto

   3. Roast the veggies along with prep for Monday night’s meal

4. Prepare for Wednesday night’s meal

   1. Make the quinoa

5. Prep breakfasts

   1. Make the lemon chia protein balls

   2. Prepare the air fry egg frittata

During the week, you will need to finish up the final pieces in under 15 - 30 minutes. Say goodbye to spending lots of time in the kitchen after a busy day!

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Extra! Extra! Read all about it!

Print out this resource to so you have all the conversions right beside you when you are cooking - The Kitchen Conversion Companion may interest you

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I shared my story and what I learned about hormone health here. Did you get a chance to read it?

Interested in seed cycling and feeling balanced throughout the month? Check out this article here.

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As always, if you have any questions or feedback, I would love to hear from you!

1. Please note that the information provided here is for general knowledge only and should not be considered as personalized nutrition advice. I am not a registered dietitian and cannot provide medical or dietary guidance for specific health conditions. Always consult with a qualified healthcare professional before making any significant changes to your diet.*