FREE Meal Plan for this week 8-28

  • All our recipes are for 4-6 people
  • Easy to follow instructions to prepare in advance and save time
  • Healthy and flavorful recipes

We now the most difficult part is planning your meal for the week. This FREE meal plan is meant to help you every week.

Click on each recipe to get the full recipe.


a. Salmon with herbs

b. Basic lettuce and tomato salad


c. Spaghetti Bolognese


d. Prickly Pear Salad

e. Chicken Fajitas Acapulco style


f. Cucumber Soup

g. Fish fillets with tomatoes, squash and basil


Prep ahead

Bolognese sauce – this one keeps for up to 4 days in the fridge

Prickly pear salad – Make the dressing

Cucumber soup – Prepare the soup and keep in the fridge

Shopping list 8/28/16



3 lemons a, f
Dill – bunch a, f
Italian (flat-leaf) parsley – bunch a, f
Tarragon- bunch a
1 bag romaine lettuce mix b
2 tomatoes b
1 onion b,d
1 carrot b
1 cucumber b
2 yellow onions c
2 carrots c
2 celery sticks c
1 garlic c
2-3 sprigs rosemary c
Basil – bunch c, g
3 pink prickly pears d
3 green prickly pears d
2 avocados e
2 habanero peppers (optional) d
2 limes e
2 English cucumbers f
4 green onions f
3 summer squash (zucchini, yellow crookneck, and pattypan) g
4 shallots g
20-30 cherry tomatoes g



Butter a
Greek yogurt (2 cups) f



1 salmon fillets a
4 bacon slices c
1 lb Ground beef (95% lean) c
1 lb Chicken breast, butterflied e
4 6-ounce skinless white flaky fish fillets (such as Atlantic cod or halibut) g


 Pantry Staples

Extra virgin olive oil b, c,d
dried oregano c
2 bay leaves c
Red wine (any cheap cabernet or merlot) c
Red wine vinegar d
White dry wine (optional) g



2 cans plum tomatoes c
Small can of  tomato purée c
1 lb spaghetti c
1 jar Molli Acapulco marinade d
Toasted pumpkin seed (1/4 cup) d
Flour tortillas e
Vegetable broth f
Parchment paper g
By | 2017-01-10T12:15:49+00:00 August 28th, 2016|Categories: Meal Plans|Tags: |Comments Off on FREE Meal Plan for this week 8-28