Meal Plans

Marpe meal plans are specially designed and prepared for the  Dr. Brown Diet with healthy, natural ingredients and amazingly good food worth cooking! Each week we include the recipe links for (4) complete dinners plus the corresponding grocery list for quick and easy shopping and weeknight cooking. Both the current meal plan and next week’s plan are visible for those who like to shop more than one week ahead. Each of our recipes has been personally cooked, tasted and enjoyed by our families to make sure they are the real deal! Enjoy!

Day 1

Day 2

Day 3

Day 4

Produce*:

• 2 limes
• ¾ c fresh lemon juice + juice from ½ a lemon
• ¼ c + 2 T chopped cilantro
• ½ c fresh basil leaves
• ½ c fresh parsley
• 2 lbs fresh spinach
• 1 head garlic + 6 cloves garlic
• 2-3 small to medium sweet potatoes
• 1 medium head of cauliflower or 1 bag “riced” cauliflower
• 2 carrots, diced
• 1 medium yellow onion
• 1 ½ red onions
• 2 green onions
• 2 small-medium yellow squash
• 4 medium zucchinis
• 4 bell peppers, assorted colors
• 1 jalapeno
• 3 avocados
• 4 Roma tomatoes
• 1 large eggplant
• ½ c frozen peas

Meat/ Seafood:

• 4 (6 oz) tuna steaks (3/4 in thick) – wild caught is best
• 4 skinless, boneless chicken breasts – organic, pasture-raised is best
• 1 lb ground beef – organic, grass-fed is best
• 1 ½ lb ground turkey – organic, pasture-raised is best

Dairy Section*:

• ¼ c + 6 T pasture butter
• 2 eggs – organic, pasture-raised is best
• ½ c shredded goat or sheep cheese
• ¼ c sheep feta
• goat cheese slices, optional
• ½ c fine grated sheep Romano cheese

Dry Goods*:

• 2 T unrefined coconut oil
• 2 T olive oil
• 2 T almond butter
• ½ c + 2 T wheat-free Tamari sauce or coconut aminos
• 1 t hot pepper sauce
• 1/3 c jarred salsa of choice
• ½ c almond meal
• ½ c coconut milk

Seasonings*:

• sea salt and black pepper to taste
• cinnamon to taste
• onion powder to taste
• 1 ¼ t sea salt
• 1 ½ t black pepper
• 2 T cumin seeds or ground cumin
• 1 T + 1 ¼ t garlic powder
• 1/8 t ground cayenne pepper
• 2 T curry powder
• ½ t sesame seeds
• 2 T taco seasoning
• 1 t Italian seasoning mix

*Organic is best

Day 1

Day 2

Day 3

Day 4

Produce*:

• 6 c spinach
• 4 c spring mix or greens of choice
• 1 t lemon juice
• 2 T lime juice
• 1 ½ T minced garlic + 2 cloves minced
• 2 lbs chopped asparagus
• 1 red bell pepper
• 1 yellow bell pepper
• 1 green bell pepper
• 1 large onion
• ½ red onion
• ¼ c diced green onion
• 2 ½ c cherry tomatoes
• 1 small vine-ripened tomato
• 1 cucumber
• ¼ c parsley
• 1 avocado
• 4 c whole broccoli

Meat/ Seafood:

• 4 (6 oz) Chilean Sea Bass or white buttery fish of choice – wild caught is best
• 4 boneless, skinless chicken breasts – organic, pasture-raised is best
• 1 lb sirloin steak, cut into 1 in. cubes – organic, grass-fed is best
• 3 lbs chicken legs – organic, pasture-raised is best

Dairy Section*:

• crumbled sheep feta, optional
• ½ c shredded goat cheese
• 3 T pasture butter
• 1 egg – organic, pasture-raised is best

Dry Goods*:

• 8 T olive oil
• 2 T raw, local honey
• 1 T fish sauce
• 1 c Dr. Brown approved jarred salsa
• ¼ c balsamic vinegar
• ¼ c Dr. Brown approved BBQ sauce
• 1 t Dijon mustard
• 1 t stone ground mustard
• ½ c Kalamata olives
• ¼ c green olives
• ½ c almond meal

Seasonings*:

• sea salt and black pepper to taste
• 2 ½ t sea salt
• 1 ½ t black pepper
• ½ T + 3 t red pepper flakes
• 1 T sesame seeds
• ½ T cumin
• 3 T paprika
• 1 T cayenne
• 1 T parsley

*Organic is best