Reboot21 Week 3 Meal Plan

This meal plan has been especially designed for week 3 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 3 Meal Plan

Day 7

Leftovers or Eat out

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:

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 4: Gluten-free, Non-GMO corn tortillas
  • Day 5: Wild rice

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 4: The barbacoa style beef can be cooked in the crock pot ahead of time.

Week 3 Shopping List

Produce*:

  • 8 cloves garlic, minced
  • 2 large yellow onions
  • 1 red onion
  • 2 c baby carrots
  • ¾ c chopped celery
  • juice of 1 lemon
  • 3 T + 1 t  juice
  • 2 c spinach
  • 2 c arugula
  • 3 pears
  • ¼ c sliced leeks or green onions
  • 8 oz sliced white button mushrooms
  • 4 small sweet potatoes
  • 1 lb green beans
  • ½ c cilantro
  • 20 leaves fresh basil
  • 5 avocados
  • 1 medium tomato
  • 1 medium head cauliflower or 1 package “riced” cauliflower
  • 2 red bell peppers
  • 1 small jalapeño

Meat/ Seafood:

  • 4 (6 oz) Arctic char fillets – wild-caught is best
  • 1 ½ lbs ground beef – organic, grass-fed is best
  • 4-6 chicken cutlets – organic, pasture-raised is best
  • 1 ½ lbs boneless, skinless chicken breast – organic, pasture-raised is best
  • 6 slices peppered uncured turkey bacon – organic, pasture-raised is best
  • 2 lbs boneless beef steak of choice

Dairy Section*:

  • 8 T pasture butter
  • ¼ c crumbled goat cheese
  • ½ c shredded Dr. Brown approved cheese of choice

Dry Goods*:

  • ¼ c + 1 T raw, local honey
  • ¾ c whole pecans
  • ¼ c wheat-free Worcestershire sauce or coconut aminos
  • 3 T Dijon mustard
  • 1 c Dr. Brown approved mayonnaise
  • 2 T pure maple syrup
  • 1 T arrowroot powder
  • 2 cans coconut milk
  • 5 T + 2 t olive oil
  • 1 T safflower or sesame oil
  • 1 T hot chili oil or chili sauce
  • 2 T fish sauce
  • ½ c beef broth
  • 1 c jarred salsa of choice
  • 1 T white vinegar
  • 16 oz chopped tuna in water
  • 8 paleo tortillas
  • aluminum foil

Seasonings*:

  • sea salt and black pepper to taste
  • cinnamon to taste
  • 1 t all-purpose seasoning
  • ¼ t garlic powder
  • 1 T cumin
  • 3 t oregano
  • ¼ t ground cloves
  • 3 bay leaves
  • ½ t crushed red pepper flakes

*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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