Reboot21 Week 2 Meal Plan

This meal plan has been especially designed for week 2 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!

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

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 3: Gluten-free pasta
• Day 4: Gluten-free, Non-GMO corn tortillas
• Day 6: Wild Rice

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: Taco meat can be browned ahead of time.
• Day 6: The crockpot meal can be made ahead of time, reheated, and thrown over cauliflower rice right before eating.

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:

• The Dr. Brown Diet
• Breakfast Ideas
• Lunch Ideas
• Snack and Beverage Ideas
• Tips for Eating Out

Produce*:

• 1 lb asparagus spears
• 1 lb Brussel sprouts
• 3 small red onions
• 2 onions
• 2 lemons
• 2 medium sweet potatoes
• 1 head garlic
• 3 bell peppers
• 12 large button mushrooms
• 2 large cucumbers
• 3 large zucchini or 1 package pre-spiraled
• 2 T diced green onion
• ½ c basil leaves
• 1 T chopped parsley
• 3 avocados
• 1 head romaine or lettuce of your choice
• 2 Roma tomatoes
• 1 medium head cauliflower or 1 package riced cauliflower
• 1 head cabbage

Meat/ Seafood:

• 4 (6 oz) salmon fillets – wild caught is best
• 1 lb boneless top sirloin steaks – organic, grass-fed is best
• 4 boneless, skinless chicken breasts – organic, pasture-raised is best
• 4 whole chicken legs, skin on – organic, pasture-raised is best
• 1 ½ lb ground beef – organic, grass-fed is best
• 1 ½ lbs uncured beef or turkey sausage links – organic, grass-fed or pasture-raised is best

Dairy Section*:

• 3 T pasture butter
• 1 c shredded goat cheddar or Manchego cheese

Dry Goods*:

• 9 T olive oil
• 4 pieces of foil
• 2 t Dijon style mustard
• 1 t raw, local honey
• ½ c + 1 t red wine vinegar
• handful of sun-dried tomatoes
• 1 jar organic salsa of your choice
• 3 ½ c chicken stock or broth
• 1 T wheat-free Worcestershire sauce
• ¼ t red hot sauce
• 1 jar diced tomatoes

Seasonings*:

• sea salt and black pepper to taste
• cinnamon to taste
• 1 t sea salt
• 1 T + ½ t black pepper
• 1 ½ t dried oregano
• ¼ t garlic powder + to taste
• ¼ t paprika
• 3 T taco seasoning
• 1 T Cajun seasoning
• 1 t dried thyme
• 2-3 bay leaves

*Organic is best

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.