$10 days: a healthy meal plan for your week

Two of the most common questions I get from folks when they learn I’m a nutritionist are,

“so like, what do you eat?”

&

“healthy eating is expensive…how much do you spend on groceries?”

I get where they’re coming from. There’s so much hype around the importance of nutrition right now, yet very little clarity surrounding what to actually eat. Add this to the sticker-shock brought on by browsing the local health food store for the first time, and it’s easy to see why so many are overwhelmed by healthy eating.

I still get sticker-shock when I see organic, pasture-raised eggs listed at $9/dozen at my Santa Monica Whole Foods.

For the record, the same eggs were only $6 in Seattle, and even less when I was living in Michigan, but i digress. The point is, yes, healthy eating is tricky when first beginning, but overtime, it can be simple, affordable, and life-changing. I promise, all this hype exists for a reason.

And this is the inspiration behind my new blog series: healthy meal plans for $10/day.

If you’re ready to get serious about eating healthy and want to do so like a seasoned pro, follow along as I share my grocery list, recipes, and complete meal plan for the next few weeks. My weekly grocery budget is $75, and thus, my grocery lists will never exceed this limit by more than a dollar or two.

It is important to note, however, that I do not go to the grocery store and buy all the ingredients needed to make the recipes I pick out for the week. Rather, I go through my pantry and fridge each weekend to see what I have to work with and choose my recipes accordingly (ex. this week I had pomegranate juice, green kale, and a perfectly ripe avocado leftover from last week).
Overtime, you’ll build up a pantry of healthy, shelf-stable staples as well, making your grocery trips focused on fresh produce and replenishing pantry items that have run out (i.e. this week I ran out of sunflower butter, jam, and garbanzo bean flour).

Overtime, healthy eating will become a pillar of your lifestyle, and when it does, your whole body will thank you.

So let’s get cooking!

 

Sarah’s grocery list:

  • 1 dozen pasture raised eggs = $6
  • 1 carton non-dairy milk = $3 
  • 1 jar organic pasta/pizza sauce = $3
  • 1 bag Bob’s Red Mill garbanzo bean flour = $3
  • 1 jar Wild Friends organic sunflower butter = $9
  • 1 jar organic raspberry jam = $6
  • 2 single-serve organic yogurts = $5 
  • 1 acorn squash = $2
  • 2 large organic sweet potatoes = $3
  • 1 lb organic bananas = $2
  • Pomegranate seeds = $4
  • Small stub fresh ginger = $1
  • 2 bundles organic green onions = $3
  • 1 bunch cilantro = $2.50
  • 15 oz. can organic black beans = $1 
  • 1 container organic grape tomatoes = $3
  • 6 oz can wild caught salmon = $4
  • fresh organic mozzarella (or cheese substitute like Daiya) = $6
  • 1 branch organic brussels sprouts = $4
  • organic arugula = $4

Total cost = $74.50

 

Ingredients already in my kitchen: 

  • Almond flour
  • Quinoa
  • Whey protein (undenatured & grass-fed)
  • Maple syrup
  • Coconut sugar
  • Avocado oil
  • Apple cider vinegar
  • Gluten-free bread
  • Green kale
  • Avocado
  • Pomegranate juice
  • Frozen strawberries
  • Black bean pasta
  • Garlic
  • Lemons
  • Spice kit

 

Healthy Meal plan:

Monday Recipes:

Tuesday Recipes: 

  • B: organic yogurt with 1 slice sunflower butter + jam toast
  • L: garbanzo bean flour pizza with fresh mozzarella (or non-dairy cheese substitute)
  • D: salmon burger (I skipped the avocado salsa & bun, and I subbed lemon for lime juice) with arugula + acorn squash salad

Wednesday Recipes: 

  • B: power smoothie with vanilla whey protein, 1 frozen banana, 4-5 frozen strawberries, 1 tbsp sunflower butter, handful green kale, almond milk to blend.
  • L: salmon burger with arugula + acorn squash salad
  • D: quinoa + black bean salad with roasted brussels sprouts + 7 minute eggs

Thursday Recipes:

  • B: organic yogurt with 1 slice sunflower butter + jam toast
  • L: quinoa + black bean salad with roasted brussels sprouts + 7 minute eggs
  • D: salmon burger with roasted sweet potatoes

Friday Recipes: 

  • B: power smoothie with vanilla whey protein, 1 frozen banana, 4-5 frozen strawberries, 1 tbsp sunflower butter, handful green kale, almond milk to blend.
  • L: quinoa + black bean salad with roasted brussels sprouts + 7 minute eggs
  • D: garbanzo bean flour pizza with fresh mozzarella (or non-dairy cheese substitute)

Weekend Ideas! 

  • Leftovers! I always have remnants from the week crowding up space in my fridge, and the weekend is a perfect time to eat them up!
  • Power smoothies
  • Garbanzo bean flour pancakes
  • Grilled sunflower butter + jam + banana sandwich
  • Black bean pasta with organic pasta sauce
  • Go out and try a new restaurant! You earned it, literally.

 

via GIPHY

 

If you enjoyed this post, I’d love to hear from you! I post meal prep videos of these recipes on my Instagram story each weekend. Follow me @thecultivateblog to join in!

xoxo, Sarah

 

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