As I am writing this grocery guide, I am out in California for the week living out a dream — connecting with people and brands that are passionate about offering healthy food to support others. I share this with you, not to brag, but to remind you that you can achieve anything you set your mind to. Does it take hard work? Yes! Does it require stepping out of your comfort zone? Absolutely! But, does every action, every effort, bring you closer to the life you want to live? You bet!
Starting grace & greens was the easy part, but continuing to write and provide value each week takes time, effort, and perseverance as I balance the many demands of life. If I can inspire even just one person to live a healthier life, that’s what keeps me going. The same is true for eating healthy and living a healthier lifestyle. It takes time. It requires planning and sometimes making that meal even when you’d rather order takeout. But trust me, the results are worth it. Living a healthier lifestyle will make you feel good, inside and out.
Despite my passion for eating healthy and living a life with lots of energy, I have not always provided my body with the right fuel to do this. My younger self lived off chicken tenders and lemonade, with no understanding of how food impacts everything - energy, mood, performance. In college, I swing to the other extreme, relying solely on fruits and veggies, without really knowing what it meat to eat a balanced diet. I’ve experienced both extremes and learned the hard way just how much good food impacts your overall well-being. So, what’s your dream?
Is it to have all the energy to do the things you love?
Is it to live a long, fulfilling life surrounded by family and friends whom you love?
Is it to feel your best self so you can show up as your best self in everything you do?
What’s your dream? Let me know in the comments below.
grace & greens is here to help you live a healthier life - one meal at a time. Be sure to subscribe so you can get closer to making your dreams a reality.
Menu
Let’s make it easier for you to eat healthy, nourishing meals every day this week!
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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 of these meals are gluten-free & dairy-free and packed with veggies. For a more plant-forward option, swap the protein for beans.
Each recipe yields 4 servings—2 for dinner the night you cook and 2 for lunch the next day.
Cooking solo? You can freeze two servings for later or share meals with a friend.
For families, simply double the recipes to get two full meals on different days.
This meal plan starts Sunday night and ends Friday night. The weekends are for you to choose, or reuse something from the week.
Grocery List
To make your grocery shopping easier, I recommend copying this and adding it to your notes on your phone.
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Fruits & Veggies
1 bunch of bananas (smoothies)
1 bag mixed greens (smoothies, casserole)
1 bag kale (kale pesto)
1 head buttercrunch lettuce (lettuce wraps)
1 bunch cilantro (stuffed peppers)
1 head cauliflower (romesco dish)
2 containers broccolini (sheet pan salmon)
4 russet potatoes (casserole)
5 mixed bell peppers (casserole, kale pesto, romesco dish)
3 zucchini/squash (romesco dish)
1 pack white sliced mushrooms (lettuce wraps)
5 avocados (casserole, taco stuffed peppers)
1 head garlic (kale pesto)
1 lemon (sheet pan salmon, romesco dish)
2 limes (stuffed peppers, lettuce wraps)
Protein
1 lb 93/7 ground turkey (casserole)
1 lb 93/7 ground beef (stuffed peppers)
1.5 lbs shredded beef steak (stir fry)
1/2 dozen eggs (casserole)
1 container liquid egg whites (casserole)
1.5 lbs chicken thighs (kale pesto)
2 lb sockeye salmon (sheet pan salmon)
2 lb peeled and deveined shrimp [frozen] (lettuce wraps)
1.5 lbs chicken breasts (romesco dish)
1 block extra-firm tofu (romesco dish)
Frozen
1 bag frozen cauliflower (smoothies)
1 bag frozen broccoli (kale pesto)
1 large bag frozen California veggies (lettuce wraps, stir fry)
Packaged Goods
almond butter (smoothies)
peanut butter (lettuce wraps)
roasted & unsalted shelled pistachios (kale pesto)
almonds (romesco dish)
jar of roasted red bell peppers (romesco dish)
jar of sundried tomatoes (romesco dish)
jar of salsa (stuffed peppers)
bottle of coconut aminos (lettuce wraps, stir fry)
Items You Might Already Have at Home
vanilla protein powder (I prefer Kion)
crunchy chili oil (sheet pan salmon, lettuce wraps, stir fry)
white rice (kale pesto, stuffed peppers, lettuce wraps, stir fry)
extra virgin olive oil
spices: garlic powder, onion powder, salt, pepper, red pepper flakes, paprika, chili powder, dried oregano, cumin, ginger powder
Ingredient Prep Plan
I set about an hour and half aside on Sunday to prepare me for the week ahead. It helps that I grocery shop on Saturday so that I don’t spend the whole afternoon preparing our food. In that time, I am able to get a lot done and can feel more prepared going into the following week:
Prepare Sunday night’s dinner
Cook chicken on the stove while chopping the veggies for the week.
Cook a large pot of white rice to be used for Sunday and Monday’s dinners.
Prepare the kale pesto.
Prep for breakfasts
Peel and freeze bananas.
Chop the veggies and make the casserole.
Prep veggies
Wash and chop the yellow onion. Save half of it in an air tight container for later in the week.
Chop only (wait to wash until just before cooking) zucchini and mixed bell peppers. Place in a bowl and cover with aluminum foil in the fridge for later.
Wash and dry the lettuce and place in an airtight container for the week.
Place the cilantro in a glass jar full of water and cover with a plastic bag to keep it fresh until use.
Slice limes and place them in an airtight container in the fridge.
Prepare protein
Wash and chop chicken and place in air tight container for romesco dish night.
Cook ground beef on the stove for the stuffed bell peppers night.
Make the entire sheet pan salmon dish if you want to get ahead for the week.
Your efficient home kitchen is setting you up for a healthy and successful week. You should be proud of yourself for prioritizing your own health, so you can do all the other things that make up your wonderful life with the energy they deserve.
As always, I love to see your creations, so please, tag me on TikTok and Instagram if you make something that you enjoyed. You can also find me on YouTube.
Thanks for reading and I hope you have a great week,
Grace Barker
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