the planning of the meals: how i all use it up

i have been receiving requests on this site and in my email to post a sample menu for my typical week, and a sample grocery list. this is going to be quite lengthy, but i am more than happy to share. our way of doing things is quite calculated and keeps it very simple to us, but may appear confusing to “outsiders”, so bear with me.

while my diet and grocery list are nowhere near perfect, i do boast that it is pretty great. and i stick to that. my menu is created a few days before i shop. this gives me a chance to change things if i feel like i am going to get a hankering for something funky. it also allows me time to brainstorm what i will do with unused ingredients. for example, i may buy a bunch of rosemary  to roast a chicken, but what will i do with the rest of it? i don’t want it to rot in the crisper. i allow myself a few days to realize that i want to roast some beef in rosemary later in the week. and that later in the week, i will use up the beef for fajitas. and i will use up the leftover fajita veggies for a stir-fry and so on. -the circle of life, but in grocery-form.

oh, and i don’t snack. i know my hunger levels well enough to know what fills me up at meals. i allow myself one day a week, usually saturdays, to eat a little outside of my “box”, but never any wheat or corn syrup. i may have pad thai with rice noodles, or pakora, booze, dessert made with grain free ingredients or pancakes made with grain free ingredients, but no junk food. ever. so as far as snacking goes, sometimes i eat a hand full of nuts for dessert after dinner, but i don’t eat between meals. also, i almost always eat the same thing for lunch. i love my salads. i make the best salads on the block.

our grocery routine is very strict. i get pretty PO’ed if we forget to use up the cauliflower in the curry, or if i buy a block of cheese and i find one already sitting in the refrigerator. i think food waste is a social and spiritual epidemic, and it really grinds my gears to see any food go to waste. -i mean that very much. we don’t do that in my house. if i see a lonely piece of produce, i will put it to use before i put it to pasture.

posting this also gives me a chance to show anyone wondering what a (mostly) primal diet looks like in a meal, day, and week. some have trouble thinking about how to make a fast, yet primal breakfast. or figuring out what to take to work for lunch if not a sandwich? what do you have on a friday for lent if not pizza?

here is our plan:

we try to spend about a hundred dollars a week. it’s not always perfect. it is usually close, though. the particular week i chose is an actual excerpt from my menu, and happens to be almost 50 bucks over, but it is one of the weeks i chose at random. i shop twice a week because we usually need fresh produce again midweek. we always buy the best, most humanely raised meats that we can, and usually local. same with the cheeses. our eggs are from a friendly farmer in our neck of the woods. these factors all save us a ton of money, but more importantly, peace of mind. even the tortillas we buy are from a local place, and the bread from a bakery. during the summertime, we get almost all of our produce from farmers markets or stands.

here is the list, bearing in mind the staples we may already have around the house like oils, almond flour, spices, things like that i may only be buying monthly. notice that throughout the week, you should see as many repeat ingredients as possible. this is telling you that you are using it up. remember, no rotting!

list:

4 dozen eggs from our farmer guy-4

a chicken (maybe 5 lbs)-5

1 5 lb chuck shoulder-10

1/2 lb ground chuck-2

1 lb bacon-4

1/2 lb sausage-2

8 small chicken thighs-5

1 block ricotta salata-4

small block of pecorino

1 block farmer’s cheese-4

2 full fat yogurts-3

1 pkg spring greens-3

1 pkg spinach-3

5 oranges-2

4 lemons-2

1 bag walnuts-5

1 bottle olive oil (i get the really expensive stuff that tastes awesome)-12

1 5 lb roll of butter (every few weeks or so)-4

2 green peppers-2

2 red peppers-2

1.5 lb turkey breast for brian’s sandwiches-10

4 slices of cheese for brian’s sandwiches-2

1 loaf of bread for brian’s sandwiches-4

half-gallon of milk for brian-4

tortilla shells for brian-2

4 avocados-2

1 big bag of kale-2

3 heads of garlic-2

2 onions-1

5 lb bag carrots-2

tomatoes-4

2 crowns broccoli-2

cilantro-2

thyme-2

rosemary-2

small head of cabbage-1

4 bananas-2

mushrooms-2

1 bottle red wine-12

1 bottle white wine-12

the menu:

sunday-

B-2 fried eggs and 3 strips of bacon, brian has same, plus bread

L-small salad with half an orange, an ounce of farmer’s cheese, half an avocado, 1/4 cup walnuts, and lemon oil dressing (equal parts lemon juice and olive oil with a crack of pepper) brian has turkey sandwich with cheese and a few pinches of veggies

D-roasted whole chicken (we eat the legs and thighs tonight and save the rest for later) stuffed with half an onion and rosemary, tucked garlic and thyme under the skin. also had kale and 3 roasted carrots

monday-

B-2 egg omelette with broccoli and pecorino, brian has oatmeal with banana and nuts

L-small salad with half an orange, an ounce of farmer’s cheese, half an avocado, 1/4 cup walnuts, and lemon oil dressing (equal parts lemon juice and olive oil with a crack of pepper), brian has turkey sandwich with some veggies

D-glass of wine, chicken curry with chicken breasts (from last night’s chicken), using onion, carrots, coconut milk, 1/2 of a green pepper, 1/2 of a red pepper, dry spices, brian adds rice to his

tuesday-

B-2 eggs over medium and 3 strips of bacon, brian has sausage and egg breakfast burritos with avocado, tomatoes, and cilantro

L-small salad with half an orange, an ounce of farmer’s cheese, half an avocado, 1/4 cup walnuts, and lemon oil dressing (equal parts lemon juice and olive oil with a crack of pepper), brian has a bowl of yogurt with nuts and a banana

D-chuck roast in the slow cooker with a few carrots, one onion, a head of garlic, rosemary, steamed broccoli on the side

wednesday-

B-3 fried eggs over medium, brian has the other half of his oats with banana and nuts

L-small salad with half an orange, an ounce of farmer’s cheese, half an avocado, 1/4 cup walnuts, and lemon oil dressing (equal parts lemon juice and olive oil with a crack of pepper), brian has left over chicken curry from monday with rice

D-korean style bbq cabbage cups: beef from leftover chuck roast, made sesame bbq sauce from scratch, shredded leftover carrots, crushed up cashews for sprinkling

thursday:

B-2 fried eggs over medium and a sausage patty, brian has the same plus toast

L-small salad with half an orange, an ounce of farmer’s cheese, half an avocado, 1/4 cup walnuts, and lemon oil dressing (equal parts lemon juice and olive oil with a crack of pepper), brian has turkey sandwich with some veggies

D-glass of wine, fajita chicken thighs, used other 1/2 of bell peppers, onions, chopped tomatoes and cilantro, mexican cheese, avocado, brian uses tortillas for his

friday-

B-2 egg omelette with broccoli and pecorino, brian has the same plus toast

L-small salad with half an orange, an ounce of farmer’s cheese, half an avocado, 1/4 cup walnuts, and lemon oil dressing (equal parts lemon juice and olive oil with a crack of pepper)

D-chicken thighs sautéed with kale, mushrooms, sun-dried tomatoes, lemon juice, olive oil, pecorino, crumbled pepper bacon, and walnuts, brian has noodles with his

saturday– go crazy day!

B-carrot cake pancakes with nuts and raisins, cream cheese, maple syrup, same for brian, but i usually hog the biggest pancakes to myself and eat a ton of the cream cheese

L-i’m still full, brian has whatever might be left in the refrigerator

D-a few glasses of wine & landfill burgers- ground chuck (1/4 lb per patty) with fried egg, avocado, cheese, bacon, greens, on top of store-bought, gluten-free buns (i do this occasionally to satisfy my “sandwich tooth”), brian has all the same but with his gluteny bread, we scarf down some grain free dessert, like chocolate cake

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3 thoughts on “the planning of the meals: how i all use it up

  1. Pingback: the planning of the meals: how i all use it up | Eat the cookie! | ClubEvoo

    • melanie-
      that is the price for the item. i wanted to show reflection in regional price differences.
      thanks for asking!

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