#Grain-Free Menu Plan & Shopping List (Week 2)

Welcome to week 2 of my attempt at a month-long grain-free eating plan. I’ve been officially at this for 11 days. I’ve lost 3 pounds and am feeling really good. Fewer headaches and I think I might even have a drop more energy.

Although I will say that the bites of challah I had on Shabbat tasted VERY good!

Here’s what we have on the plan for this week, starting tomorrow. Since I’ll be out of town a few days this week, I am keeping things very simple.

I’m posting it on Sunday, since a number of you said you found the plan and especially the grocery list to be very helpful! Yay, so glad to hear that. Hopefully you can head out today to get everything you need to set yourself up for success this way.

Breakfasts

:: Fruit smoothies (sticking to my strawberry banana smoothie – minus the oatmeal; and my orange creamsicle smoothie) with a handful of spinach tossed in for good measure (I can’t quite stomach green smoothies yet, so I’m taking baby steps)

:: Egg & Veggie Omelettes, cooked in coconut oil

:: Hard boiled eggs & fresh fruit (for travel days)

Lunches

:: 4x Huge salads with avocados, hard boiled eggs, parmesan cheese, steamed salmon, or grilled chicken. Lots of fresh veggies, olive oil, red wine vinegar and a smattering of walnuts

:: 2x Left-overs

:: Lunch out for Shabbat

Note: I found that having a big batch of quinoa helped fill out some of our lunches last week; we even threw a bit into our daily salad.

Snacks

:: raw or roasted nuts

:: fresh strawberries & blueberries

:: cut-up veggies & hummus

:: apples (with peanut butter for an extra pick-me-up)

:: hard-boiled eggs (when I’m dragging mid-afternoon, a bit of protein usually helps)

Dinners

:: Spaghetti (Squash) Topped with “Snobby Joe’s” (lentil-based, subbing in honey for brown sugar and 1/2 tsp mustard powder for 1 Tbsp brown mustard), big green salad (obviously ignore the bun in the picture!)

:: Grain Free Burrito Bowl – This was great last week, so we’ll definitely making it again (and again)

:: Steamed Salmon on a Bed of Sauteed Spinach, Peppers & Mushrooms (with a lot of garlic)

:: Steamed Salmon with Steamed Mixed Veggies (Salmon is on the menu twice, since I’ll be out of town and it’s my husband’s favorite meal to make for himself. He does it our rice cooker.)

:: Cauliflower Pizza topped with tons of veggies and mozzarella cheese

: Unstuffed Cabbage, served over mashed cauliflower (didn’t get to this on Friday last week, so bumping it up to our plan for this week)

:: Left-Overs

Grain-Free Menu Plan Shopping List

If you are interested in replicating this menu plan, I’ve put together a comprehensive shopping list. You probably already have a lot of these ingredients on hand, so just cross those off the list.

Shopping list based on feeding 2-3 people
(Increase quantities as necessary for your family)

Fresh Produce

Bananas – at least 7

Blueberries – fresh or frozen (at least a pint’s worth)

Strawberries – fresh or frozen (at least two pint’s worth)

Oranges – at least 6

Apples – enough for snacking

Mango – fresh or frozen

Pineapple – fresh or frozen

Lemons (or lemon juice)

Limes

—

Avocados

Mixed Greens (I always give the big container at organic mixed greens Costco)

Romaine Lettuce

Fresh spinach (I always get the big container of organic spinach at Costco)

Cauliflower – at least 2-3 large heads, fresh

Broccoli – fresh or frozen

Mushrooms

Bell peppers

Spaghetti Squash – at least 1 large one

Garlic

Baby Carrots

Cucumbers

Yellow or White Onions – at least 5

Green Cabbage – 1 large head

Tomatoes – for flavor, I like the grape tomatoes at Costco

Sweet potatoes

Dairy & Eggs

Eggs – at least 1 dozen

Hummus (Sabra brand is definitely gluten-free, and probably others are as well)

Mozzarella Cheese

Parmesan Cheese

Meat, Chicken & Fish

Chicken breasts – at least 4 (grill these up at the beginning of the week, and then put them away in your fridge to slice up for salads)

Ground beef or ground turkey – at least 1 pound

Salmon fillets  – at least 4

Nuts

Almonds, roasted or raw, and walnuts for snacking and salads

Other nuts for snacking, to add to salads

Pantry

Jarred Marinara Sauce (read your labels)

Golden Flaxmeal (I got a huge bag at Costco, but you can get a one pound bag at Vitacost on sale for $3.31)

Chia Seeds (I got a huge bag at Costco)

Quinoa (Again, I get ours at Costco)

Almond Milk (I bought them from Vitacost, but Trader Joe’s has their brand for under $2/carton and there are often coupons for almond milk)

Cacao Nibs (I bought from Vitacost)

Dried Beans (pinto, black, kidney or white – buy them early in the week, so you can cook them in advance in your slow cooker)

Dried Lentils

Crushed Tomatoes, 1 large can

Tomato Paste, 1 small can (if you don’t have left-overs from last week)

Tomato Sauce

Spices, Oils & Condiments

Sea Salt

Vanilla

Stevia

Honey (Dr. Davis says no to honey, so you can sub in stevia)

Extra Virgin Olive Oil

Coconut Oil

Red Wine Vinegar

Balsamic Vinegar

Mustard Powder

Garlic Powder

Chili Powder

Cumin

Italian Seasoning

Homemade salsa (will need one large can diced tomatoes and one small can of tomatoes with chilis)

Chicken Broth (I usually use Osem, but I’ll have to read the label before doing that)

So, tell me: What’s on your menu plan this week?