SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

Skillet Lasagnawith Zucchini

Ribbons Mesclun

Greens Saladwith Avocado and Cucumber

GF Lunch Ideas:¥ Honey Balsamic Chicken Rolls with raw veggies ¥ Carrot-Cheddar Sandwich with pineapple slices¥ Shrimp Salad on a bed of mesclun greens¥ Tomato-Basil Cheese Pie with mesclun greens

GF Breakfast Ideas:¥ Grain-Free Granola with boiled eggs ¥ Southwestern Breakfast Casserole with sliced fruit¥ Banana Bread with scrambled eggs¥ Turkey Sausage Patties with eggs over easy & fruit

Delicious Gluten-Free, Grain-Free Breakfast and Lunch Ideas

the nourishing home Mar 27-Apr 9 GF whole food meal PlanAll underlined text in this document are hyperlinks that you can click on to get the recipes. Meal plan for average family of 4.

Leftover Slow CookerApple CiderPulled Porktopped withBBQ Sauceserved over

CrockpotSweet Potatoes

Garden Salad

Slow CookerApple CiderPulled Pork

withApple-Carrot

Coleslawand

Mashed Sweet Potatoes

TurkeyTetrazzini

(use leftovergrilled turkey)Spinach Salad

Avocado GreenGoddessDressing

Lemon ThymeChicken

with leftoverApple-Carrot

Coleslaw

One-SkilletMediterranean

ChickenSpinach Salad with Avocado,Cucumber and

TomatoesAvocado Green

GoddessDressing

Grill double theburgers for

ThursÕ dinner

Make a doublebatch of cauli-rice or rice forThursÕ dinner.

Veggie Quichewith Hash

Brown CrustMesclun Greens

Salad withAvocado,Cucumber & Tomato

and Sliced Fruit

SouthwesternChickenBurgers

andRoasted Sweet

Potato Bites

LeftoverBurger Saladwith Bacon,

Sliced Tomatoes,Boiled Eggs &

AvocadoHoney-Mustard

Dressing

Creamy Tomato SoupGrilled Cheese

& TurkeySandwichesSliced Fruit

LeftoverCreamy

Tomato Soupwith

Crockpot BakedPotatoes

topped withBacon & Chives

Make doublethe soup forSatÕs dinner

Make extrabacon for

SatÕs dinner

Save extra pork for SatÕs

dinner and extracoleslaw for Wed

BakedChicken

Parmesanwith Zoodles(or GF pasta

noodles)Garden Salad

Lemon-GarlicPan SearedSalmon andAsparagus

withVeggie Confetti

Cauli-Riceor

Cilantro Basmati Rice

Grill extraturkey for

FriÕs dinner.

Grilled HerbSeasoned

Turkeywith leftover

VeggieConfetti

Cauli-RiceMesclun Salad

the nourishing home bi-monthly GF whole food meal PlanWelcome to The Nourishing HomeÕs all NEW bi-monthly meal plans! The following Whole Food GF Meal Plans,Shopping Lists and Prep Day Tasks feature healthy gluten-free recipes. Enjoy! With blessings and gratitude, KellyP.S. The numbers next to each ingredient let you know which dinners on the meal plan require these ingredients that way you caneasily customize your shopping list based on the meals you plan to make. (1=Sunday, 2=Monday, 3=Tuesday, 4=Wednesday, etc.)

SShhooppppiinngg LLiisstt ffoorr WWeeeekk 11:: MMaarr 2277––AApprriill 22Meat, Poultry & Fish___ Boneless, skinless chicken

breasts, 1 lb (#1)___ Pork shoulder roast (also called

pork butt roast), 4-5 lbs (#2)___ Salmon fillet, 1.5 lbs (#3)___ Bone-in, skin-on chicken thighs,

2 lbs (#4)___ Boneless, skinless turkey breasts,

1 1/2 lbs (#5)___ Nitrate-free bacon, 1/2 lb (#6)___ Chicken stock, 1 cup (#3, #6)

Cold Case & Fresh Produce ___ Yogurt, dairy or non-dairy (#2)___ Apples, 2 (#2)___ Asparagus, 1 bunch (#3)___ Avocados, 5 (#1, #6)___ Baby spinach, 2 bags (#1)___ Cabbage, 1 small or bag of

shredded cabbage (#2)___ Carrots, 4 (#2, #3)___ Cauliflower, 1 (#3)

___ Cherry tomatoes, 16oz (#1, 3, 6)___ Cucumber, 4 (#1, 3, 5, 7)___ Fresh basil, 1 small bunch (#1)___ Fresh parsley, 1 bunch (#1, 2, 6)___ Fresh sage, 1 bunch (#5)___ Fresh thyme, 6 springs (#4, 5, 6)___ Frozen peas, or greens beans (6)___ Garlic, 2 heads (#1, #3, #6)___ Lemons, 3 (#3, #4, #6)___ Mixed salad greens (for salads)___ Mushrooms, 12oz (#1, #3, #6)___ Red bell pepper, 1 (#3)___ Red onion, 1 (#2, #6)___ Roma tomatoes, 3 (#1)___ Romaine lettuce, 1 head (#7)___ Sweet onion, 1 (#2)___ Sweet potatoes, 3 (#2), plus 1

per person (#7)___ Yellow onion, 2 (#1, #3, #4)___ Zucchini, 1 (#4), plus 2 per

person for zoodles (#6)

Pantry Items___ Almond flour, coconut flour (6)

___ Apple cider vinegar (#1)___ Apple cider, unsweetened (#2)___ Artichoke hearts, 8oz (#1)___ Balsamic vinegar (#1)___ Basmati rice, if not cauli-rice___ Barbecue sauce (or Homemade

BBQ Sauce) #7___ Kalamata olives (#1)___ Mayo (#1, #2)___ Sesame oil (#3)___ Sun-dried tomatoes, 1 jar (#1)

Dried Herbs & Spices___ Basil (#6)___ Chili powder (#2)___ Garlic powder (#2, 3, 5, 6)___ Ground ginger (#2)___ Oregano (#1, #6)___ Parsley (#1, #3, #6)___ Poppy seeds (#2)___ Red pepper flakes (#6)___ Smoked paprika (#2)

SShhooppppiinngg LLiisstt ffoorr WWeeeekk 22:: AApprriill 33––99

Meat, Poultry & Fish___ Sweet Italian sausage

(1/2 lb. links or ground) #1, #4___ Ground chicken, 2 lbs. dark (2, 5)___ Boneless, skinless chicken

breasts, 1 lb (#6)___ Sliced deli turkey (#3)___ Chicken stock, 4 cups

(#3, #7)___ Nitrate-free bacon, 1 lb (#4, #5)

Cold Case___ Pastured eggs, 1 doz (#4, #5)___ Mozzarella, shredded (#1, #6)___ Parmesan cheese (#1, #6)___ Sliced cheese of your choice (#3)___ Whole milk ricotta (#1)

Fresh Produce___ Avocados, 3 (#1, #4, #5)___ Baby spinach, 1 bag (#1)

___ Cherry tomatoes, 12 oz (#4, 5, 6)___ Cucumbers, 2 (#1, 4, 6)___ Fresh basil, 1 small bunch (#1)___ Fresh cilantro, 1 small bunch (#2)___ Fresh fruit of your choice (#3, #4)___ Fresh or ground ginger (#5)___ Garlic, 1 head (#1, #3)___ Mixed Salad Greens (#1, 4, 6)___ Mushrooms, 6oz (#2, #4)___ Red bell peppers, 2 (#2, #4)___ Romaine lettuce, 2 (#5)___ Sweet potatoes, 2 large (#2)___ Swiss chard (or kale), 1 head (#4)___ Yellow onions, 4 (#1, 2, 3, 4)___ Zucchini, 8 (#1, 6)

Pantry Items___ Apple cider vinegar (#5)___ Coconut milk, 2 cans (#3, #4)___ Diced tomatoes, 14oz (#1)___ Dijon mustard (#5)

___ GF breadcrumbs (or blanched almond flour)

___ GF bread for sandwiches (#3)___ Honey (#5)___ Marinara sauce (#6)___ Tomato paste, 2 (#1, #3, #7)___ Tomato puree, 28oz (#3)

Dried Herbs & Spices___ Basil (#3, #4)___ Cayenne pepper (#2)___ Chili powder (#2)___ Garlic powder (#1, #2, #4)___ Italian seasoning (#1, #6)___ Oregano (#3)___ Parsley (#2)___ Red pepper flakes (#1)___ Rosemary (#2)___ Thyme (#2)

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. Byprepping ahead, youÕll save time and youÕll be less stressed in getting healthy, homemade meals on the tableduring busy weeknights. 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 1-2 hour 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¥ Pre-chop fruits and veggies that hold-up well, such as carrots, and onions (just be sure to store chopped

onion in a separate airtight container Ð whew!)

Now, letÕs get down to business! HereÕs what you can do to prep ahead for this bi-monthly meal plan ...

Week 1: Mar 27ÐApril 2¥ Grate the cauliflower if making cauli-rice. Store in an airtight container in the fridge for up to 4 days. ¥ Spiralize zucchini for use in the Turkey Tetrazzini.¥ Make the BBQ Sauce, if using homemade.¥ Grill 1 pound of boneless, skinless chicken breasts for the One-Skillet Mediterranean Chicken recipe.

(Just brush with a little olive oil and salt & pepper before placing on the grill.)¥ Marinate the turkey. Refrigerate in airtight container overnight or freezer and thaw before grilling.¥ Pre-cut the veggies for the Apple-Carrot Coleslaw and Veggie Confetti Caul-Rice recipe. Store in individual

airtight containers in fridge for up to 5 days.¥ Make the Salad Dressings and Pre-chop Salad Fixings. Chop lettuce and store in an airtight container with apaper towel to help keep the lettuce crisp. You can also pre-chop most salad fixings like cucumbers, peppers,carrot, radishes, etc. and store in airtight containers in fridge. Do not chop soft fruits ahead of time, as theytend to get mushy after a couple days in fridge.

Week 2: April 3Ð9¥ Spiralize zucchini for use in the Skillet Lasagna and Chicken Parmesan recipes. ¥ Prepare burger patties, but donÕt cook (place in freezer and thaw overnight in fridge when ready to grill).¥ Cut veggies for the Veggie Quiche.¥ Make the Salad Dressings and Pre-chop Salad Fixings. Chop lettuce and store in an airtight container with apaper towel to help keep the lettuce crisp. You can also pre-chop most salad fixings like cucumbers, peppers,carrot, radishes, etc. and store in airtight containers in fridge. Do not chop soft fruits ahead of time, as theytend to get mushy after a couple days in fridge.

Some final words of wisdom É¥ If this is your first time prepping ahead, start SLOW. Please! It always takes more time when youÕre learningthe ropes, which is why I donÕt provide exact prep times for each step here as they truly vary by person. SodonÕt overwhelm yourself by taking on the world. Just pick 1-2 tasks and get comfortable with those. Thenpace 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. Thepromise of delicious homecooked meals should be all the incentive he needs. At the same time, consider howpractical and rewarding it is to get your Kids in the Kitchen with you. YouÕll find my tips and recommendationshere 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 toyour 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! YouÕre always welcome to pop over for a visit anytime at The Nourishing Home.Blessings,

the nourishing home prep ahead recommendations