Family Friendly Program

By Alona Orofino

Hi,

Welcome to your meal plan! Here you will find a great starter plan for you and your family, along with an itemized grocery list and delicious recipes. I love meal planning because it makes my life easier and helps me prioritize selfcare.

Please know that meal planning doesn’t have to be perfect and neither does your diet. This just gives you one less thing to stress about. If you end up eating out for a meal, no sweat! If you end up only using a few of the recipes, awesome! Take what you want and leave the rest. And don’t be shy about substituting certain ingredients for others that you already have on hand. Example: Brown rice pasta is great but so is regular alternative.

Weekly Meal Plan

The weekly meal plan includes breakfast, lunch, dinner, and 3 snacks each day. Recipes are included below.

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Shopping List

Fruits

• 3 Apple
• 1 Avocado
• 2 1/2 Banana
• 3 2/3 cups Blueberries
• 1/2 Lemon
• 2 Pear
• 1 1/2 cups Pineapple
• 2 cups Strawberries

Breakfast

• 3 tbsps Maple Syrup

Seeds, Nuts, & Spices

• 1/4 Black Pepper
• 1 tbsp Chia Seeds
• 1 1/16 tsps Chili Powder
• 1 tsp Cinnamon
• 2/3 tsp Cumin
• 1/3 tsp Garlic Powder
• 1/8 tsp Ground Mustard
• 2 tbsps Hemp Seeds
• 1 1/2 tsps Italian Seasoning
• 1/2 tsp Onion Powder
• 1/2 tsp Oregano
• 1/3 tsp Paprika
• 3/4 cup Pumpkin Seeds
• 1 1/6 tsp Red Pepper Flakes
• 1 1/8 tsps Sea Salt
• 0 Sea Salt & Black Pepper
• 2 tbsps Sliced Almonds
• 2 2/3 tbsps Walnuts

Frozen

• 1 Brown Rice Tortilla
• 1 cup Frozen Berries
• 2 2/3 Frozen Corn

Vegetables

• 1 3/4 cups Baby Spinach
• 1/4 cups Basil Leaves
• 2 cups Broccoli
• 4 Carrot
• 8 stalks Celery
• 2 1/16 cups Cherry Tomatoes
• 1 1/3 tbsps Cilantro
• 3 cloves Garlic
• 1/8 head Green Lettuce
• 1 1/3 stalks Green Onion
• 1 1/3 Red Bell Pepper
• 2 2/3 Sweet Potato
• 3/4 Tomato
• 1 Yellow Bell Pepper
• 1/2 Yellow Onion

Boxed & Canned

• 1/2 Black Beans
• 2/3 Brown Rice Pasta Shells
• 1 2/3 Brown Rice Penne
• 1/3 Canned Coconut Milk
• 1 1/16 Chicken Broth
• 1/4 Corn
• 1/3 Dry Red Lentils
• 1/2 Jasmine Rice
• 1/3 Salsa
• 3 1/8 tbspsTomato Paste
• 1 cup Vegetable Broth
• 5 1/4 ozs Whole Grain Crackers
• 2 tsps Nutritional Yeast
• 1 1/2 cups Oats
• 3 1/2 tbsps Raw Honey
• 1/4 cup Unsweetened Applesauce

Bread, Fish, Meat & Cheese

• 8 slices Bread
• 2 2/3 ozs Cheddar Cheese
• 8 ozs Chicken Breast
• 2 Corn Tortilla
• 9 1/4 Extra Lean Ground Beef
• 8 ozs Extra Lean Ground Chicken
• 2 tbsps Goat Cheese
• 1 1/2 cups Hummus
• 10 1/2 ozs Sliced Turkey Breast

Condiments & Oils

• 1 1/2 Apple Cider Vinegar
• 1 1/4 Avocado Oil
• 2 tsps Balsamic Vinegar
• 3 1/3 tbsps Coconut Oil
• 2 3/4 tbsps Dijon Mustard
• 2 2/3 Extra Virgin Olive Oil
• 1/3 Sunflower Seed Butter
• 1/3 Tomato Sauce

Cold

• 16 Egg
• 4 1/8 Plain Greek Yogurt
• 3 1/16 Unsweetened Almond Milk

Other

• 2 2/3 tbsps Water

Family Friendly Meal Plan Recipes

Berry Baked Oatmeal

3 servings

45 minutes

Ingredients

• 1cup Oats (quick or traditional)
• 1 cup Unsweetened Almond Milk
• 1 tbsp Maple Syrup
• 1/4 cup Unsweetened Applesauce
• 1/2 tsp Cinnamon
• 1 tbsp Chia Seeds
• 1 cup Frozen Berries
• 2 tbsps Sliced Almonds

Directions

Preheat oven to 350ºF (177ºC). Grease a baking pan with coconut oil.

Add all ingredients except the sliced almonds to a mixing bowl and stir until thoroughly combined.

Transfer to baking pan and bake for about 45 minutes or until a toothpick comes out clean. Sprinkle with sliced almonds before serving. Enjoy!

Notes

Leftovers: Refrigerate in an air-tight container up to 3-5 days. Freeze if longer.

No Applesauce: Use mashed banana instead.

No Almonds: Replace with pecans, walnuts, pumpkin seeds or sunflower seeds.

Eggs & Toast

1 serving

5 minutes

Ingredients

• 1 tsp Coconut Oil
• 2 Egg
• 1 sliced Bread (toasted)

Directions

Heat oil in a medium pan over medium heat. Crack the eggs into the pan and cook until done to your liking.

Transfer the eggs to a plate and serve with toast. Enjoy!

Notes

No Coconut Oil: Use olive oil, butter or ghee instead.

Gluten-Free: Use gluten-free bread or serve on sweet potato toast.

Blueberries

1 serving

2 minutes

Ingredients

• Blueberries

Directions

Wash the berries and enjoy!

Sweet Potato Pancakes

2 serving
20 minutes

Ingredients

• 2 Sweet Potato (small)
• 4 Egg (whisked)
• 1 tbsp Coconut Oil
• 1/2 tsp Cinnamon
• 2 tbsps Maple Syrup

Directions

Peel sweet potato and dice into small cubes. Fill a saucepan with 2 inches of water and bring to a boil. Drop the sweet potato in and steam for 7 minutes or until tender when pierced with a fork. Drain off the liquid and transfer the steamed sweet potato to a bowl and mash with a fork.

Measure out about 1/2 cup of mashed sweet potato per serving and add it to a bowl. Add in the eggs and mix well.

Melt coconut oil in a large skillet over medium heat. Once hot, pour pancakes in the skillet, no more than 1/8-1/4 cup of batter at a time. Cook each side about 3-5 minutes or until browned. Divide pancakes onto plates and top with cinnamon and maple syrup. Enjoy!

Notes

Serving Size: One serving equals four 3-inch pancakes.

Spice it Up: Add nutmeg and/or ginger spice.

Toppings: Top with banana slices, fresh fruit, pureed fruit sauce, chocolate chips or chopped nuts.

Strawberry Banana Smoothie

1 serving
5 minutes

Ingredients

• 1 cup Strawberries
• 1/2 Banana
• 2 tbsps Oats (quick or rolled)
• 1 cup Unsweetened Almond Milk
• 1 tbsp Hemp Seeds

Directions

Place all ingredients in your blender and blend until smooth. Pour into a glass and enjoy!

Notes

No Banana: Sweeten with raw honey, maple syrup or soaked dates instead.

Storage: Refrigerate in a sealed mason jar up to 48 hours.

More Protein: Add more hemp seeds, a scoop of protein powder, or a spoonful of nut butter.

More Fiber: Add ground flax seeds.

Hummus & Veggies Snack Box

2 serving
5 minutes

Ingredients

• 1 Red Bell Pepper (sliced)
• 4 stalks Celery (cut into small stalks)
• 3/4 Blueberries
• 1/2 Hummus

Directions

Assemble all ingredients into a storage container and refrigerate until ready to eat. Enjoy!

Notes

Storage: Refrigerate in an airtight container up to 3 days.

No Hummus: Use guacamole or a ready-made dip instead.

Apple With Sunflower Seed Butter

1 serving

5 minutes

Ingredients

• 1 Apple (medium, cored and sliced)
• 2 tbsps Sunflower Seed Butter

Directions

Arrange the apple slices on a plate with sunflower seed butter. Dip and enjoy!

Notes

Storage: Refrigerate in an airtight container for up four days.

Yogurt With Pear

2 serving
5 minutes

Ingredients

• 1 Pear (halved and cored)
• 2 cups Plain Greek Yogurt

Directions

Divide yogurt into bowls. Top with pear and enjoy!

Notes

Dairy-Free: Use coconut or almond yogurt instead of Greek yogurt.

No Pear: Use any type of fresh fruit instead.

Likes it Sweet: Drizzle with honey or maple syrup.

Avocado Egg Salad Sandwich

1 serving
15 minutes

Ingredients

• 1 1/2 Egg
• 1/4 Avocado
• 1/4 cup Baby Spinach (chopped)
• 3/4 tsp Dijon Mustard
• 1/16 Lemon (juiced)
• Sea Salt & Black Pepper (to taste)
• 2 slices Bread (toasted)

Directions

Place eggs in a pot of cold water, bring to a boil, then simmer for 5-6 minutes. Run under cold water to cool. Peel the eggs and chop roughly.

In a bowl, mash and combine the chop boiled eggs, avocado, baby spinach, dijon mustard, lemon juice, salt and pepper.

Spread onto toast and enjoy!

Notes

Less Bread: Make it an open-face sandwich.

Add a Kick: Add red chili flakes or hot sauce.

Vegan: Use mashed chickpeas or white kidney beans instead of eggs.

Deli Snack Box

3 serving
5 minutes

Ingredients

• 3/4 Pumpkin Seeds
• 5 1/4 ozs Whole Grain Crackers
• 1 1/2 cups Cherry Tomatoes
• 2 2/3 ozs Cheddar Cheese (cubed or sliced)
• 10 1/2 ozs Sliced Turkey Breast
• 3 Egg (hard boiled)

Directions

Place pumpkin seeds in a small container, and wrap the turkey slices into rolls. Assemble all ingredients into a storage container and refrigerate until ready to eat.

Notes

Storage: Refrigerate up to 3 days.

Modifications: Swap any ingredient out for chickpeas, assorted beans, baked chicken, deli meat, or our Marinated Baked Tofu recipe instead.

Hummus Dippers

4 serving
15 minutes

Ingredients

• 1 Yellow Bell Pepper
• 1 Carrot
• 4 stalks Celery
• 1 cup Hummus

Directions

Slice your pepper, carrot and celery into sticks.

Line up 4 small mason jars (we like to use size 250 ml). Fill the bottom of each with ¼ cup hummus. Then place the veggie sticks into the hummus so that they are standing vertically. Seal the jar and place in the fridge until ready to eat.

Notes

Homemade: Make your own hummus! Check out our Sweet Potato Hummus or Green Pea Hummus recipes.

Mix it Up: Substitute in different veggies like cucumber or zucchini.

Herbed Chicken Tenders With Honey Dijon

2 serving
40 minutes

Ingredients

• 8oz Chicken Breast (skinless, boneless, sliced into strips)
• 1 tbsp Avocado Oil (divided)
• 1/4 cup Oats (quick)
• 1 1/2 tsp Italian Seasoning
• 1/4 tsp Sea Salt
• 3 Carrot (medium, peeled and sliced into fries)
• 2 tbsps Dijon Mustard
• 1 1/2 tbsps Raw Honey

Directions

Preheat oven to 400ºF (204ºC) and line two baking sheets with parchment paper. Brush chicken strips with half of the avocado oil.

Combine the oats, Italian seasoning, and sea salt and spread over a small plate. Press both sides of the chicken strips into the oat/spice mixture to coat, then lay on baking sheet.

Toss the carrot sticks in remaining avocado oil. Spread across the other baking sheet.

Place both pans in the oven and bake for 30 minutes, flipping the chicken and tossing the carrot fries halfway through.

Meanwhile, combine the Dijon and raw honey in a small bowl to make the sauce. Mix well and set aside.

To serve, divide the chicken tenders and carrot fries between plates and serve with honey Dijon dipping sauce. Enjoy!

Notes

No Quick Oats: Place rolled oats in your blender or food processor. Pulse a few times to break them up.

Vegan & Vegetarian: Use tofu strips instead of chicken.

Leftovers: Keeps well in the fridge up to 3 days.

One Pot Taco Pasta

2 serving
40 minutes

Ingredients

• 8oz Chicken Breast (skinless, boneless, sliced into strips)
• 1 tbsp Avocado Oil (divided)
• 1/4 cup Oats (quick)
• 1 1/2 tsp Italian Seasoning
• 1/4 tsp Sea Salt
• 3 Carrot (medium, peeled and sliced into fries)
• 2 tbsps Dijon Mustard
• 1 1/2 tbsps Raw Honey

Directions

Preheat oven to 400ºF (204ºC) and line two baking sheets with parchment paper. Brush chicken strips with half of the avocado oil.

Combine the oats, Italian seasoning, and sea salt and spread over a small plate. Press both sides of the chicken strips into the oat/spice mixture to coat, then lay on baking sheet.

Toss the carrot sticks in remaining avocado oil. Spread across the other baking sheet.

Place both pans in the oven and bake for 30 minutes, flipping the chicken and tossing the carrot fries halfway through.

Meanwhile, combine the Dijon and raw honey in a small bowl to make the sauce. Mix well and set aside.

To serve, divide the chicken tenders and carrot fries between plates and serve with honey Dijon dipping sauce. Enjoy!

Notes

Leftovers: Refrigerate in an airtight container for up to three days.

Serving Size: One serving equals approximately 1 1/2 cups.

No Ground Beef: Use ground chicken or turkey instead.

Vegan and Vegetarian: Swap the ground meat out for cooked lentils.

Optional Toppings: Grated cheese, sour cream, avocado, fresh lime, cilantro or extra salsa.

Likes it Spicy: Stir in a chopped jalapeno and a pinch of cayenne with the other vegetables and spices.

No Brown Rice: Use any other type of pasta or pasta shell instead like whole wheat penne or chickpea fusilli.

Honey Chili Meatballs

2 serving
30 minutes

Ingredients

• 8 ozs Extra Lean Ground Chicken
• 1/4 Yellow Onion (medium, chopped)
• 1 Garlic (cloves, minced)
• 1/2 Egg
• 1/2 tsp Sea Salt (divided)
• 1/8 tsp Black Pepper
• 1 tbsp Coconut Oil
• 1/4 cup Chicken Broth
• 2 1/2 Tomato Paste
• 2 tbsps Raw Honey
• 1 1/2 tsps Apple Cider Vinegar
• 3/4 tsp Chili Powder
• 1/8 tsp Paprika
• 1/8 tsp Ground Mustard

Directions

Preheat oven to 350ºF (177ºC).

In a large bowl, combine ground chicken, onion, garlic, egg, half the salt, and black pepper. Form mixture into meatballs, about 1 1/2 inches thick.

Melt coconut oil in a large oven-safe pan or skillet over medium-high heat. Add meatballs and cook until browned, about 5 minutes. Transfer to oven and bake for an additional 20 minutes or until cooked through.

Meanwhile in a medium saucepan, combine chicken broth, tomato paste, honey, apple cider vinegar, chili powder, paprika, ground mustard and remaining salt. Bring to a boil then reduce heat and simmer for 5 minutes, stirring occasionally. Adjust seasoning if needed.

Remove meatballs from the oven. Evenly coat meatballs with sauce and divide into bowls. Top with chopped green onions (optional). Enjoy!

Notes

Likes it spicy: Add more chili powder to the tomato sauce or sprinkle with red pepper flakes.

Serve Them With: Brown rice pasta, quinoa, couscous, rice or rye bread to make it a meal. Or serve them alone as an appetizer.

Leftovers: Refrigerate in an air-tight container up to 3 days or freeze up to 2-4 months (cooked or uncooked).

Slow Cooker Version Add formed meatballs with sauce and cook on low for 6-8 hours.

Serving Size: A 4-serving recipe yields about 16 meatballs. This can be stretched to 8 servings if using as an appetizer.

Broccoli & Rice

2 serving
25 minutes

Ingredients

• 1/2 cup Jasmine Rice (dry, rinsed)
• 2 cups Broccoli (chopped into florets)

Directions

Cook the jasmine rice according to the directions on the package.

Meanwhile, set the broccoli florets in a steaming basket over boiling water and cover. Steam for about 5 minutes, or until tender.

Divide the rice and broccoli into bowls or containers. Enjoy!

Notes

No Rice: Use quinoa, brown rice, couscous, barley or cauliflower rice instead.

Storage: Refrigerate in an airtight container up to 4 days.

Serving Size: One serving is equal to approximately 1 cup of broccoli florets, and 1.25 cups of cooked rice.

Penne With Red Lentil Bolognese Sauce

2 servings
40 minutes

Ingredients

• 1/8 Yellow Onion (finely chopped)
• 1 1/3 Garlic (clove, minced)
• 1 1/3 tbsps Water
• 1/2 tsp Oregano
• 1/8 tsp Sea Salt
• 1/16 tsp Red Pepper Flakes
• 1/3 cup Dry Red Lentils (rinsed)
• 2 tsps Tomato Paste
• 1 cup Vegetable Broth
• 1/3 cup Tomato Sauce
• 2 tsps Balsamic Vinegar (divided)
• 1 2/3 cups Brown Rice Penne
• 2 tsps Nutritional Yeast (optional)

Directions

To a pot over medium heat add the onion, garlic and water. Cook until the onion begins to soften and water evaporates. Add the oregano, salt and red pepper flakes and cook for an additional minute.

Stir in the lentils and tomato paste. Add the vegetable broth, tomato sauce and half of the balsamic vinegar and stir to mix well. Bring the sauce to a gentle boil then reduce heat and simmer for about 30 minutes or until lentils are tender.

Stir in the remaining balsamic vinegar and continue to simmer for 2 to 3 minutes more. Season with additional salt if needed.

Meanwhile, cook the pasta according to package directions. Reserve some of the starchy cooking liquid before draining the pasta.

To assemble, set half of the lentil sauce aside. Stir the reserved cooking liquid into the lentil sauce, adding a little at a time until your desired thickness is reached. Toss the cooked penne noodles with the sauce. Divide the pasta between plates and top with the remaining lentil sauce and nutritional yeast, if using. Enjoy!

Notes

Leftovers: Refrigerate in an airtight container for up to five days.

More Flavors: Use your favorite marinara sauce instead of tomato sauce. Add a drizzle of honey or freshly chopped basil or oregano at the end.

Additional Toppings: Top with extra red pepper flakes or fresh oregano.

No Penne: Use your favorite noodles or spiralized vegetables instead.

Spinach, Tomato & Goat Cheese Pizza

1 serving
20 minutes

Ingredients

• 2 2/3 tbsps Walnuts
• 2 tbsps Extra Virgin Olive Oil
• 1/4 Lemon (juiced)
• 1 cup Baby Spinach (divided)
• 1/4 Basil Leaves
• 1/16 tsp Sea Salt
• 1/8 tsp Black Pepper
• 1 Brown Rice Tortilla
• 1/4 cup Cherry Tomatoes (halved)
• 2 tbsps Goat Cheese (crumbled)

Directions

Preheat oven to 410ºF (210ºC) and line a baking sheet with parchment paper.

Create your pesto in a food processor or blender by combining walnuts, olive oil, lemon juice, half of the baby spinach, basil, sea salt and black pepper. Blend until smooth. Transfer into a jar.

Take the remaining baby spinach and finely chop.

Lay your brown rice tortillas on a flat surface. Use a spoon to add desired amount of pesto and spread evenly across the tortillas. Now top with cherry tomatoes, goat cheese and chopped baby spinach.

Place on baking sheet and bake in the oven for 10 minutes.

After 10 minutes, remove and slice using a pizza cutter. Enjoy!

Notes

More Proteins: Add diced chicken, lentils or chickpeas.

Classic Tacos

1 serving
25 minutes

Ingredients

• 2 Corn Tortilla
• 3/4 tsp Avocado Oil
• 4 ozs Extra Lean Ground Beef
• 1/4 tsp Onion Powder
• 1/8 tsp Garlic Powder
• 1/8 tsp Sea Salt
• 1/8 tsp Cumin
• 1/8 head Green Lettuce (small, finely chopped)
• 1/2 Tomato (medium, diced)

Directions

Prepare tortillas according to instructions on the package.

Heat a large skillet over medium heat. Add the avocado oil and the beef, stirring to break it up as it cooks. Add the onion powder, garlic powder, salt and cumin to the pan. Once the beef is cooked through, remove from heat.

Add the ground beef, lettuce and tomatoes to the center of each tortilla. Fold in half and enjoy immediately.

Notes

Serving Size: One serving is equal to two tacos.

Storage: Keep all ingredients refrigerated separately. Refrigerate ground beef in an airtight container up to 2 to 3 days.

More Toppings: Add shredded cheese, avocado, salsa, plain Greek yogurt, olives, red onions, cilantro or roasted corn.

No Ground Beef: Use ground turkey, chicken, pork or lamb instead.

Vegan & Vegetarian: Use lentils instead of ground meat.

Sweet Potato Fries Supreme

1 serving
30 minutes

Ingredients

• 2/3 Sweet Potato
• 2 tsps Coconut Oil (melted)
• 1/8 tsp Paprika
• 1/8 tsp Cumin
• 1/8 tsp Onion Powder
• 1/8 tsp Garlic Powder
• 1/3 cup Black Beans (cooked, drained and rinsed)
• 1 1/3 tbsps Unsweetened Almond Milk
• Sea Salt & Black Pepper (to taste)
• 1/8 Avocado
• 1/16 Lemon (juiced)
• 1 tsp Extra Virgin Olive Oil
• 1 1/3 tbsps Water (hot)
• 1/4 cup Corn
• 1/3 cup Cherry Tomatoes (cut into quarters)
• 1 1/3 tbsps Cilantro (chopped)

Directions

Preheat oven to 450ºF (232ºC). Cut off sweet potato ends and slice into 1/4-inch strips. Toss with melted coconut oil, paprika, cumin, onion powder and garlic powder.

Line baking trays with heavy duty foil and grease with coconut oil. Spread sweet potato strips loosely across baking sheet (do not overcrowd the tray). Bake in the oven for 25 to 30 minutes, flipping halfway.

Meanwhile, blend black beans with almond milk. Season with salt and pepper to taste. Transfer to a bowl and set aside.

Next blend avocado, lemon juice and olive oil. Slowly add the hot water. Season with sea salt and black pepper to taste. Transfer to a bowl and set aside.

In a separate bowl, combine corn, cherry tomatoes and cilantro. Set aside.

Remove sweet potato fries from the oven. Season with salt if desired. Divide onto plates and top with black bean puree, corn tomato salsa and avocado sauce. Enjoy!

Notes

Crispier Fries: Soak sweet potato strips in cold water for at least 1 hr or overnight. Drain, rinse and pat dry. Toss in a bag with any starch (2 tsp for each sweet potato) until well coated. Toss with seasonings and oil (avoid salt as it will make the fries soggy). Spread out loosely on a greased heavy duty foil-lined pan and bake at 425 for 25-30 minutes, flipping halfway. Season with salt if desired.

More Greens: Turn it into a salad by serving it over a bed of greens.

Meat Lover: Top with cooked ground chicken, ground turkey, lean ground beef, or bacon.

Frozen Yogurt Covered Blueberries

2 servings
40 minutes

Ingredients

• 1 cup Blueberries (fresh or frozen, not wild)
• 2 tbsps Plain Greek Yogurt

Directions

In a bowl, combine blueberries and yogurt until well coated.

Line a baking sheet with parchment paper. Transfer individual yogurt-covered blueberries to the sheet in an even layer.

Freeze for at least 30 minutes before transferring to a freezer bag or a freezer-safe storage container. Continue to store in the freezer until ready to eat.

Notes

Kid-Friendly: Serve just a few at a time as these will melt quickly after handling.

Dairy-Free & Vegan: Use a dairy-free yogurt such as coconut or almond.

Pina Colada Ice Cream

3 servings
5 minutes

Ingredients

• 1 1/2 Banana (sliced and frozen)
• 1 1/2 cups Pineapple (cut into chunks and frozen)
• 1/3 cup Canned Coconut Milk

Directions

Add all ingredients to food processor and blend. Occasionally scrape down the sides and continue to blend until smooth (approximately 3 minutes).

Scoop into a bowl and enjoy immediately as soft serve or for firmer ice cream, place in an airtight, freezer-safe container and freeze for at least 1 hour before scooping.

Notes

It’s 5 O’Clock Somewhere: Add rum.