I’m always trying to find meals that are higher in protein, lower in sugar, and use more whole foods. This week, I picked up about $60 in organic groceries from three different stores and put together an entire week’s worth of meals for myself. This meal plan includes breakfast, lunch, and dinner for a single person for about 7 days. I used an app called MyFitnessPal to estimate the protein and sugar. This will vary quite a bit depending on the specific ingredients you use and how much of them you use in each recipe.
This meal plan is designed for inspiration and I encourage you to modify it to suit your needs. I hope you love the recipes!
Groceries
I went to three different stores to find the best prices on these groceries, and I recommend finding the least expensive store near you.
Below is the printable grocery list so you can take it to the store and make sure you get everything you need:
Recipes
For step-by-step instructions for these recipes, watch on YouTube:
These recipes come together quickly and are full of flavor. I used some seasonings from my pantry, so feel free to use the seasonings you love and really make these recipes your own.
Fruit and Yogurt Parfaits
This breakfast is super simple! I just layered about ¾ cup Greek Yogurt with about ½ cup of Fruit in an airtight container. Then I just stored them in the refrigerator for up to 4 days!
Hard Boiled Eggs and Fruit
This recipe is very basic but it’s an excellent grab and go option! I just hard boiled a batch of eggs by boiling them in a pot of water for 8 minutes and then placing in an ice bath for 5 minutes. Once I peeled them, I placed the eggs in an airtight container and kept them in the refrigerator for up to 5 days. I served 3 eggs with about ½ cup strawberries for each breakfast.
Southwest Black Bean, Lentil, and Quinoa Skillet
Southwest Black Bean, Lentil, and Quinoa Skillet
Ingredients
Method
- In a medium pot, heat oil over medium heat. Add onion and saute until soft and translucent, about 2-3 minutes. Add taco seasoning and sauté, stirring frequently, for 30 seconds more.
- Stir in lentils, fire roasted tomatoes, black beans, corn, and vegetable stock. Bring to a boil, cover, reduce heat, and cook for 5 minutes.
- Add quinoa, stir, cover, and continue to cook for 15-20 minutes or until lentils and quinoa are cooked through.
- Serve with cheese and any toppings you love. Enjoy!
Low Sugar Meatless Meatloaf
I’ve made this meatless meatloaf several times, but this time, I’ve modified it to include less sugar and I’ve used quinoa instead of oats. You can eat this alone or serve it with a side of Spanish style quinoa and a kale salad.
Ingredients
Method
- Preheat oven to 350° F and grease a loaf pan with butter.
- In a small pot, add lentils, water, and 1 tsp salt. Bring to a boil, reduce the heat, cover, and simmer for 25-30 minutes or until lentils are tender.
- Add cooked lentils to a medium mixing bowl and add quinoa flakes, cheese, and onions and mix until combined. Add the remaining ingredients and stir until completely incorporated.
- Pour mixture into greased loaf pan and bake for 30 minutes.
- Meanwhile, mix together the topping in a small bowl by combining the tomato sauce, balsamic vinegar, honey, garlic powder, and onion powder. Pour on top of the “meatloaf” and cook for an additional 10-15 minutes.
- Let rest for 10 minutes and then serve and enjoy!
Notes
Creamy White Bean and Kale Soup
Ingredients
Method
- In a large pot, heat oil over medium heat. Add onions, carrots, and celery. Cook, stirring occasionally, until soft and translucent, about 5-6 minutes.
- Add garlic powder and red pepper flakes and continue to cook for 30 seconds more.
- Add vegetable stock, northern beans, potatoes, salt, pepper, and bay leaves. Stir, bring to a boil, reduce the heat to low, cover, and cook for 12-15 minutes or until potatoes are tender.
- Remove from the heat and mash or blend half of the soup to create a creamy texture. If using a blender, allow soup to cool slightly before blending to avoid hot splatter. Pour blended soup back into the remaining soup.
- Place soup back on the stove and stir in kale. Bring to a simmer and cook for 5-6 minutes or until kale is tender. Stir occasionally to avoid sticking. Serve and enjoy!
Hearty Lentil, Quinoa, and Vegetable Soup
Ingredients
Method
- In a large pot, heat oil over medium heat. Add onions, carrots, and celery. Cook, stirring occasionally, until soft and translucent, about 5-6 minutes.
- Add tomato paste and garlic powder. Cook for 2-3 minutes, stirring frequently, until fragrant.
- Stir in onion powder, paprika, cumin, marjoram, salt, pepper, lentils, vegetable stock, and tomatoes. Bring to a boil, reduce heat to low, cover, and simmer for 5 minutes. Stir in quinoa and bring back to a simmer. Cover and continue to cook for 15-20 minutes or until lentils are cooked through and tender.
- Serve with shredded cheese and enjoy!
Spanish Style Quinoa
Ingredients
Method
- Heat a medium pot over medium heat and add tomato paste and quinoa. Cook for 2-3 minutes, stirring frequently until quinoa is toasted.
- Stir in stock and garlic powder and bring to a boil. Reduce heat to low, cover, and simmer for 15 minutes or until quinoa is cooked through and fluffy. Let stand for 5 minutes and fluff with a fork. Add salt to taste and enjoy!
I hope you enjoy the recipes and at least get a few ideas for meals to make in your home! Please let me know if you try anything and what you thought!
Happy Cooking y’all!
Disclaimer: This post is the opinion of the author. Always speak to your doctor before beginning any exercise plan or changes to your lifestyle or diet. The information provided in this post is for entertainment purposes only and is not intended to provide medical, legal, or other professional advice. Read and/or use any of the information from this post at your own risk. Some or all of the links displayed on this site may be affiliate links.
