Liz’s weekly real food meal plan #4

The best way to be sure you stay on track and that your grocery budget doesn’t go to waste is to use a meal planner!
I’ve shared a few months’ worth of my weekly meal plans with you to help get you started. Have a look at the one below, then find ALL of them PLUS a blank planner for YOU to use on this page!
You’ll notice I eat very simply, and I repeat foods often. That’s because the quickest route to over-spending on groceries is thinking you need to eat something different at every meal.
My advice: Get boring. Repeat meals. Eat leftovers. Cook in bulk. With the time you save, you could read my book. Twice!
This week, I’m pulling from the following websites:

I’m also bulk-cooking sweet potatoes as usual, as well as chili and roasted chicken – which will also be used in the Mexican chicken soup! I’m using Cinnamon Paleo Krunch (my favorite!) for weekend breakfasts, and the pork roast will be AMAZINGLY simple: cooked in the pressure cooker, shredded, and topped with PaleoChef BBQ sauce.

Again, download the blank meal planner and see 2 months’ worth of meal plans here.

Click the image below for a larger view, or to print or save this week’s meal plan, view and save the online file or download the zip instantly.
Weekly Real Food Meal Plan 4
More info:

  • These are “unofficial” meal plans. This is how I do it, and what I eat – this isn’t an official “meal plan program.”
  • Still, checking out what I’M doing is a great way to get ideas for YOURSELF.
  • I don’t usually snack; if I do, it’s hard-boiled eggs, nuts, coconut flakes, sardines (yep, sardines) or a PaleoKit.
  • COOK A FEW BIG BATCHES OF A FEW DIFFERENT THINGS ON SUNDAY (ie a bunch of sweet potato, meatballs, chili or hard-boiled eggs). You can pull from these all week.
  • I pull from FREE online recipes (which I link), and I also pull from recipe books I own. You might not have those books. Either get ’em, or improvise by inserting your OWN recipe! I’m not trying to make your life difficult by cooking from books you don’t have. I’m just using all the resources I have, and I encourage you to do the same!

Need accountability? Leave a comment when you’re done with YOUR weekly real food meal plan. I’m waiting to hear from you…
Thanks for reading, and happy planning!

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7 Responses

  1. Hi Liz!
    Just saw this on Facebook and I love the template you give as well as suggestions of your own meals and recipes! Please keep posting!! I did have a question / request for some advice. I’m a pretty active person, usually working out 2x per day with a WOD in the am and some type of endurance activity around 2 or 3 ish (cycle, running or rowing). I have a difficult time curbing my hunger. Certain days I’m insatiable. I eat a lot (I’m 110lbs and 5’3″) for my size and I just don’t know what I should do to help my hunger between meals with such high exercise levels. Do you have any suggestions About how I can time my meals or maybe what types of nutrients my body may be craving? Thanks so much!!!

    1. Hey Danielle! That’s a big question 🙂 If you’re eating a ton (which most hard gainers/fast burners have to do – stuff themselves constantly) – Aside from eating a ton – focusing on healthy fats, whole protein, and lots of healthy starch from potatoes and even white rice – OR working out less 😉 or either way adding plenty of rich sources of fat-soluble vitamins like fermented cod liver oil/butter oil blend, egg yolks & oysters…it’s a bit of a big question for the blog. Perhaps submit it to the Balanced Bites podcast?

  2. Thanks, Liz! I plan my meals out for the week and do the bulk of my cooking on the weekend as well. It’s so much easier with a hectic work schedule and a long commute!
    This week I’m planning on a basic vegetable soup (roasted onions, zucchini, tomatoes, garlic) with a bit of jamon iberica (I live in Spain and they LOVE their ham here. For me it’s a good way to mix it up with my meat intake so it’s not all just beef or chicken…).
    Also wasabi salmon burgers with asian slaw (both from and some carrot fries. I’ll be using the leftover roasted chicken I made last night with friends for salads and egg muffins as well, and saving the bones to try my hand at homemade bone broth later this week. Zucchini fritters, hard-boiled eggs, and chopped veggies will round things out, because I DEF needs snacks during the day and it helps to plan something healthy and protein (or at least not carb/sugar based) for when I start to get hangry.
    Since I know you work closely with Diane SanFilippo, I wanted to give a shout-out to the 21DSD and – I recently completed my first 21DSD and, without sounding too dramatic, it actually changed my life. I’ve gotten so much inspiration from you and Diane, the podcasts, recipes, blogs, etc. I feel better, my skin and sleep have improved, and I’m just generally happier eating REAL FOOD (instead of main-lining candy like I was a few months ago). So thank you for that – and thanks also to my friend Michelle (@GreatfulKitchenette) told me about the 21DSD and who met you at your book signing in Denver this weekend. We love you guys!
    Looking forward to more meal plans and real food ideas – so keep ’em coming.

    1. Thanks Dana! I’m so glad you’ve enjoyed the podcasts and other goodies. Thank you SO much for coming to Denver! That was such a fun day – sorry I was a little dis-functional! That altitude really got me 😉 ha!

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