Simple 3 Step Grocery List and Meal Plan for You

This 3 step plan will help you create a grocery list and and meal ideas all in one place. It will allow flexibility in your meal plan which is needed especially on those evenings when the unexpected happens. Using this 3 step plan also allows you to focus on lean proteins and vegetables and it is as easy as making a list! Try sitting down on Sunday and listing 4 meats, 8 side dishes, and 2 left-overs using 2 of the meats. (I’ve included an example below.) This takes just a few minutes but will give you a plan and a grocery list for the week. You can assign a meal for each night if you like or make a decision day by day depending on the time you have. Try creating 3 of these plans and then just rotate through them every 3 weeks. Don’t forget to use the wonderful online grocery services with curbside and delivery services.


STEP #1: Pick 4 Proteins/Meats for the Week


  • pork tenderloin (Cook enough for left-over sandwiches for one meal.)
  • chicken breasts (2 per person for left-over menu.)
  • ground meat for hamburger patties (1/2 lb. per person)
  • salmon (one piece per person)

STEP #2: Make a Left Over Plan (Plan for 2 meals using protein/meat left overs.)


  • tenderloin and grilled cheese sandwiches (NEED: bread and sliced cheese)
  • Use left over chicken in tortilla soup, casserole or on a pizza (tortilla soupNEED: chicken stock, onions, peppers, monterrey jack cheese, diced tomatoes, beans, tortilla strips)

STEP #3: Pick 8 Side Dishes (For ideas CLICK HERE)


  • roasted vegetables (NEED: broccoli, cauliflower, and carrots)
  • green salad (NEED: romaine, tomatoes, cucumbers, hearts of palm, olives)
  • Spanish Cauliflower Rice (NEED: cauliflower bits, diced tomatoes, orange bell pepper, black beans)
  • green beans (canned)
  • mashed cauliflower (NEED: cauliflower head, butternut squash, cream cheese)
  • pea salad (NEED: frozen peas, onions, cheese)
  • cucumber and tomato salad (NEED: cucumbers, tomatoes)
  • frozen French fries(NEED: French fries)

For more meal ideas CLICK HERE or CLICK HERE to subscribe to my email list.

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