Reboot21 Week 1 Meal Plan

This meal plan has been especially designed for week 1 of our Reboot21 program. It includes the recipe links for 6 dinner meals with kid-friendly substitutions and additions and prep-ahead tips PLUS the corresponding grocery list in three different formats. We have the online version that is easy to follow on your mobile device while shopping, the PDF version for those who like to print it out, and an interactive Instacart version for easy online shopping delivered straight to your door. We have also included resources to help you stay on program throughout the day as well. Let’s get cooking!

Week 1 Meal Plan

Day 7

Leftovers or Eat out

Options for Kid-Friendly Substitutions/Additions:

If your kids are picky eaters or athletes that need more carbohydrates, you may want to add these items to your grocery list for easy modifications:

  • Day 1: Cubed sweet potatoes or halved red potatoes as a second choice (seasoned, brushed with olive oil, and then roasted for 30 minutes at 400F)
  • Day 3: Gluten-free pasta
  • Day 5: Gluten-free, Non-GMO corn tortillas
  • Day 7: Gluten-free buns

Prep Ahead Tips:

Sunday afternoon is a great day to do some prep work and simplify your weeknight cooking. Here are some ideas on what you can get done beforehand for this specific meal plan:

  • Day 3: Chicken can be grilled ahead of time.
  • Day 4: Bacon can be baked and eggs can be boiled ahead of time.
  • Day 5: Chicken can be frozen and then cooked in the crock pot on high for 8 hours from frozen OR can be cooked ahead of time in the sauce in the crockpot and easily reheated on the day you assemble the tacos.
  • Day 6: The 8 burger patties can be formed and grilled ahead of time. Grill to medium-rare and reduce bake time in original recipe to 15 minutes to reheat.

Breakfast & Lunch:

We realize that cooking three meals a day at home everyday is not only overwhelming, it is just not realistic for most people. We also realize that members of our program have different size families and will have differing amount of leftovers, which are obviously a great option for lunch. So in an effort to save you money and minimize waste, we won’t micromanage your every bite. Instead we give you the flexibility to choose what Dr. Brown approved foods you eat during the day and set you up for success with the following resources:

Week 1 Shopping List


  • 7 Roma tomatoes
  • 2 ½ c cherry tomatoes
  • 1 bunch cilantro
  • 2 T fresh thyme
  • ½ c fresh chopped parsley
  • 3 large shallots
  • 1 yellow onion
  • 1 white onion
  • 5 cloves garlic
  • 1 lemon
  • 1-2 limes
  • 1 lb Brussel sprouts
  • 1 medium or 2 small spaghetti squash
  • 4 c salad mixture or 1 large head romaine
  • 1 medium head iceberg lettuce
  • 5 avocados
  • 1 green bell pepper
  • 2 red bell peppers
  • 1 (16 oz) bag frozen cauliflower

Meat/ Seafood:

  • 4 rainbow trout fillets or white flaky fish of choice – wild caught is best
  • 3 lbs ground beef – organic, grass-fed is best
  • 3 ½ lbs chicken breasts – organic, pasture-raised is best
  • 1 package uncured turkey bacon

Dairy Section*:

  • 9 large eggs – organic, pasture-raised is best
  • grated sheep Romano cheese to taste
  • ½ c goat cheese crumbles, optional
  • ¼ c shredded Dr. Brown approved cheese, optional
  • 9 T pasture butter

Dry Goods*:

  • 3 T olive oil
  • 1 c beef stock
  • 2 T coarse ground mustard
  • 3 T horseradish mustard
  • 2 T Dr. Brown approved ketchup
  • ½ c Dr. Brown approved jarred mayonnaise
  • 3 T wheat-free Worcestershire
  • 3 T coconut vinegar
  • ¼ c almond meal
  • 2 T pure maple syrup
  • splash of white wine or white wine vinegar
  • 2 c Dr. Brown approved salsa
  • 2 T tomato paste
  • 8 Paleo tortillas (We like Siete Brand)


  • sea salt and black pepper to taste
  • 2 t sea salt
  • ½ t garlic powder
  • 1 T dried parsley flakes
  • 1 T dried dill
  • ½ T + 1 t paprika
  • 1 T chili powder
  • 1 T dried cilantro
  • 1 T seasoned salt

*Organic is best

Buy Your Groceries Online

Access the convenient Instacart list below to shop for your groceries online and have them delivered straight to your door. Remember to check your pantry prior to checkout and remove any items from the cart that you already have on hand. Every single item above is included on this Instacart list, so it’s extensive. There are over $30 worth of seasonings and pantry staples that you likely already have at home, so reviewing your cart is sure to save you some money.

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