Meat, Poultry & Fish___ Chicken breasts, boneless, skinless (3.5 lb.)___ Chicken thighs, skin-on, bone-in (6)___ Chicken stock (11 cups)___ Nitrate-free bacon (for crockpot beans)___ White fish, 1 lb. (tilapia or cod)

Dairy, Eggs & Cold Case Items___ Buttermilk or kefir (for biscuits & nuggets)___ Cheddar cheese (16 oz.)___ Heavy cream (for mac-n-cheese)___ Mozarella (1 cup, shredded)___ Parmesan cheese ___ Salsa or Pico de Gallo (or homemade)___ Sour cream (for fish tacos)___ Whole milk, 1/2 cup (for mac-n-cheese)

Fresh Produce___ Avocado (2)___ Carrots (3)___ Garlic (2 heads)___ Fresh fruit, assorted (for fruit salad)___ Jalapeno (1 small)___ Lemon (1)___ Lettuce, romaine (2 large heads)___ Limes (3)___ Mesclun salad greens (1 bunch)___ Pineapple, diced (1.5 cups)

___ Plum tomatoes (3)___ Potatoes, russet (5 lbs.)___ Shallots (2)___ Swiss chard (1 small bunch)___ Red cabbage (1 small head)___ Red onion (1 small)___ White onion (1 small)___ Yellow onions (2)

Fresh Herbs___ Cilantro (1 bunch)___ Italian Parsley (1 bunch)___ Thyme (1 bunch)

Frozen Produce___ Sweet peas

Pantry Items___ Balsamic vinegar___ Basmati rice (1 bag)___ Breadcrumbs (or homemade)___ Canned diced tomatoes (28 oz.)___ Chocolate chips (for cookies)___ Dry black beans (or 3 cans)___ Dry white beans (or 1 can)___ GF elbow pasta___ Hot sauce (for fish tacos)___ Red wine vinegar

Dry Herbs & Spices___ All-purpose herb seasoning mix___ Basil___ Coriander___ Cumin___ Dry mustard___ Garlic powder___ Onion powder___ Parsley___ Rosemary___ Thyme

Bakery Items (or make yourself)___ GF tortillas (for 2 dinners)

Staples___ Apple cider vinegar___ Arrowroot powder___ Blanched almond flour___ Butter, preferrably grassfed___ Cashew butter (for brown bread)___ Coconut oil___ Coconut sugar___ Honey___ Olive oil___ Sea salt

The following Whole Food Meal Plan, Shopping List and Prep Day Chart feature budget-friendly, healthygluten-free foods that typically feed a family of four. For those not living GF, no worries! IÕm a GF girl living inhousehold of grain lovers. So let me assure you, this real food menu can easily be adjusted to meet your needs.In addition, for those following a grain-free diet, this meal plan is especially easy to adjust, since the majority ofrecipes I develop and share are grain-free. ItÕs a joy to share our meals with you! Many blessings, Kelly

the nourishing home July 13- 19 whole Food meal Plan

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SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

the nourishing home Whole Food meal Plan: July 13- 19Di

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ast

Daily

Pre

p

¥ Save extraveggie mini

omelets ¥ Make doublebatch hummus

¥ Soak nuts for granola

¥ Make granola¥ Save leftoversoup for lunch

tomorrow

¥ Grill extrachicken for

lunch tomorrowand dinner on

Saturday¥ Save beans forThurs dinner &

Friday lunch

¥ Mashremaining black

beans for dipfor tomorrowÕs

lunch

¥ Save extramuffins fortomorrowÕs

breakfast

¥ Prep for nextweekÕs meal

plan

Yogurt BananaSplits and Boiled

Eggs

Carrot & CheddarSalad on Sweet

Brown Bread

All underlined text in this document are hyperlinks that you can click on to get the recipes. Meal plan for average family of 4.

Leftover VeggieMini Omelets

and Fresh Berries

Vegetable Soup,Garden Saladand Garden

Herb Biscuits

Apricot-GrilledTurkey Saladover Mesclun

Green and Fruit& Nut Bar

LeftoverStrawberry

Lemon MuffinsScrambled EggsFruit Smoothie

Greek HummusBLT and Apple

Slices

Greek Hummus with MultiseedCrackers andRaw Veggies

HomemadeGrain-Free

Granolaw/Berries andAlmond Milk

Veggie MiniOmelets and Cinnamon Maple

Crunch Oatmeal and Boiled Eggs

StrawberryLemon Muffins

Veggie EggScramble

Chicken Nuggets,Mac-n-Cheeseand Broccoli

Chocolate ChipCookies

Rainbow BeanDip, Apple Slicesand Fruit & Nut

Bar

Creamy BraisedChicken and

Mesculn Salad

Broiled FishTacos w/fresh

salsa andguacamole and

Grilled PineappleChicken with

Pineapple Salsa,Crockpot Black

Beans andLeftover Rice

BreakfastTostada withleftover black

beans and

Grilled ChickenCaesar Salad and

BruschettaBaked Potatoes

Avocado andCheese Sandwichon Brown Breadand Fruit & Nut

Bar

LeftoverVegetable Soup,

and GrilledCheese

Sandwiches

Baja-Style Rice

GingerbreadSmoothie

Honey-LimeFruit Salad

¥ Soak blackbeans overnight

the nourishing home July 13- 19 Prep Day TIPsAs you can see from my meal plans, I schedule daily prep-ahead tasks thatkeep me organized in getting homecooked meals on the table. But I alsoschedule a 1-2 hour block of time each weekend for simple prep-ahead tasksthat make putting meals together a snap during busy weekdays.

Why schedule a Prep Day? Investing Time Now = Less Time Later!Scheduling a meal plan prep-session, whenever possible, allows you to get prepared for the week ahead. By prepping ahead, youÕll save time and youÕllbe less stressed in getting healthy, homemade meals on the table during busyweeknights. Want to see a step-by-step prep session, click here.

A few easy ideas on the types of tasks you can accomplish in a 1-2hour Prep Session:¥ Make marinades and salad dressings¥ Cut meats, poultry and seafood (if appropriate, you can also place them into marinades)¥ Pre-brown ground beef and meats for stews¥ Bake cookies, crackers and snacks for lunchboxes and treats¥ Pre-chop fruits and veggies that hold-up well, such as carrots, and onions (just be sure to store chopped onion in airtight containers Ð whew!)

Now, letÕs get down to business! Here are some specific ideas on what you can do to prep ahead for this weekÕs meal plan É¥ Cut chicken breasts into individual portions per recipes. Then, refrigerate or freeze.¥ Make the pineapple chicken marinade and place in fridge. (Remember, donÕt marinate the chicken until just before grilling.)¥ Shred cheese and measure out what is needed for each meal. (Mark container with name of meal.)¥ Make the Crockpot Black Beans. If you opt to cook the beans during your prep session, just remember to soak them the nightbefore. Once their done cooking, measure out what youÕll need for the Grilled Pineapple Chickenand Breakfast Tostadas. If youÕvegot any leftovers, mash them up and repurpose them as a yummy bean dip for lunch.¥ Pre-chop Salad Fixings. Chop lettuce and store in an airtight container with a paper towel to help keep the lettuce crisp. You canalso pre-chop most salad fixings like cucumbers, peppers, carrot, radishes, etc. and store in airtight containers in fridge.¥ Homemade Chicken Stock Ð If you have time to keep an eye on the stockpot, then make homemade chicken stock! It doesnÕt takelong to cut the chicken and veggies and toss them in to cook. But again, you will need to keep an eye on it. (P.S. Put the Cook Once,Eat Twice strategy into practice and double-up your efforts. Instead of making one batch, make two. Then youÕll be even moreahead of the game for future meals.) Once youÕve made the stock, freeze it in 2-cup-size containers and do the same with the

resulting chicken meat as outlined in the recipe. Congratulate yourself for making a truly nourishing real food essential!¥ If youÕre using homemade breadcrumbs for the Chicken Nuggets, make a huge batch of those too and store in freezer.

And ... consider what youÕll be making for breakfast and lunch this week?Remember, the shopping list provided in this meal plan only includes ingredients for the dinners featured. So be sure to also add to the shopping list any items you need for preparing breakfast and lunch for the week. That way you can get everything in oneshopping trip! You can also prep ahead for these meals as well (if you have time left over after prepping for dinner). For example,boiled eggs can be peeled and stored in an airtight container in the fridge for up to 3-4 days. Another example is baking homemademuffins, breads, crackers or energy bars that for the week ahead.

Some final words of wisdom É¥ If this is your first time prepping ahead, start SLOW. Please! It always takes more time when youÕre learning the ropes, which iswhy I donÕt provide exact prep times for each step here as they truly vary by person. So donÕt overwhelm yourself by taking on theworld. Just pick 1-2 tasks and get comfortable with those. Then pace yourself to keep adding more tasks as time permits.¥ Enlist some help! If youÕve got wee ones, ask your hubby to help keep junior happy while you prep. The promise of delicious home-cooked meals should be all the incentive he needs. At the same time, consider how practical and rewarding it is to get your Kids inthe Kitchen with you. YouÕll find my tips and recommendations here for making your kitchen time together productive and fun!¥ And last but not least, enjoy yourself! ItÕs a blessing to be able to provide healthy homecooked meals to your family and with a little time and practice, youÕll be amazed at how much easier and enjoyable it will become.

LetÕs get together again soon! Of course, youÕre always welcome to pop over for a visit anytime at The Nourishing Home.

Blessings,

July 13- 19 Prep Day TIPS continued