A weekly meal plan with shopping list will make the life of any family man or woman much simpler. The purpose of this article is to show you how to create a weekly family meal plan with shopping list and then give you access to the exact.
30 Minute Aldi Budget Meal Plan- Free Shopping List
So, we’ve been doing these meal plans for a while now and they seem to be gaining in popularity on a weekly basis. If you live near an Aldi it’s probably your favorite grocery store. They have everything you could possibly need while still staying within your grocery budget.
Aldi Budget Meal Plan Like this recipe? Pin it to your Meal Planning pinboard! Follow SavvyBites on Pinterest
Why Aldi
They have all the ingredients you need to make easy meals using healthy recipes. So, why is this website dedicated to recipes from only one store?
Well, I used to do my grocery shopping at multiple different stores and go to Aldi for my basics.
I was spending too much time and too much money going to different stores every week. So I’ve taken my chef training and 10 years of experience and decided to get creative and only shop at my local Aldi.
About the Aldi budget meal plan
It’s been a success. And I’ve loved having the structure of only using Aldi products. When I saw that it was working and family members were also loving the easy recipes I was making I thought I’d share them here. But meal planning was also a frequent reader request.
So, now I do a healthy meal plan each week. The plans are full of easy dinners with simple recipes. There are tips and tricks for meal prep to give you a head start for the week, or tips on how to make the most of your leftovers.
With food waste such an important issue both economically and environmentally never has it been so important to be mindful of what we consume. But of course, it’s still important to make delicious, creative, inspiring and healthy meals.
The Details
With each free Aldi meal plan, I include the links to the recipes for the week’s menu. Also, the printable free grocery list and the printable menu plan. Even if you don’t use all the recipes in the meal plan, you can always use it as inspiration for more dinner ideas.
If you’ve never been to an Aldi before, your first time may take you a little longer to get around and get familiar with everything. It will probably take you a couple times to get your bearings. And you will more than likely cruise through the Aldi finds aisle and wonder how you ended up buying extra things that weren’t on your list. If you’re a regular Aldi shopper, you already know the temptation of the middle aisle!
The easy way to get to grips with it is to go around the perimeter aisles of your local store and then go down the centre aisles.
Pantry Staples
If you’re new to Aldi or new to the website I’ll give you a quick rundown of the pantry staples and favourite fresh food that I always like to have on hand all the time.
- olive oil
- brown rice
- white rice or basmati
- tinned beans- black beans, kidney beans and chickpeas (garbanzo beans)
- soy sauce- light and dark
- small flour tortilla- great for making tortilla chips or wraps
- coconut oil- please don’t even ask me why coconut oil is so expensive everywhere else, but for some reason, in Aldi, it’s a fraction of the price. It’s also great for skincare, so it’s a great pantry item.
- tinned tomatoes- or you can use passata which is a smooth tomato sauce
- peanut butter- honestly, the smooth pb from Aldi is on par with any high-end brand name.
I don’t buy too much prepared food or convenience foods. I think Aldi makes it easy to make healthy choices with fresh ingredients and instead make your comfort food at home. It always tastes better and is usually better for you, anyway.
But in real life, a premade lasagna in the freezer is never a bad idea.
Fresh food and fresh produce are where you’ll really start to notice the low prices. And the quality of both is amazing.
- Fresh vegetables, fruits and whole foods
ground beef (mince) - chicken breasts
- grape tomatoes
- green onions
- feta cheese
- cottage cheese or Greek yoghurt- I change it up weekly
- sour cream or creme fraiche
- Cheese- this usually depends on what types of cheese feature in that week’s Aldi meal plan that I’m creating
Once you start shopping at Aldi, you’ll really notice a big difference in the total cost of your shopping, especially if you have a big family.
7-Day Clean Eating Meal Plan And Grocery List: A Quick Guide To Help You Get Started
Many people consider clean eating to be an extreme form of dieting. However, this couldn’t be further from the truth. Clean eating is all about consuming whole foods that are nutrient-dense and unprocessed. If you’re looking for a sustainable way to lose weight, boost your energy levels, improve your mood, or just generally feel more healthy then clean eating is perfect for you! All it takes is some simple tips on how to go about doing so successfully. In this article, you’ll find a 7-day clean eating meal plan and grocery list. You’ll also get lots of information that will help you get started on a healthy clean eating lifestyle.
What Is Clean Eating?
Clean eating is all about consuming whole foods that are nutrient-dense and unprocessed. These types of foods include lean meats, healthy fats, nuts and seeds, starchy fruits and vegetables, whole grains, and plant based proteins like tofu and tempeh.
Processing food often entails removing nutrients to prolong shelf life or alter the food chemically to boost taste or appearance This processing usually reduces the amount of fiber present in the food as well as other nutrients, making it less nutritious than its natural counterpart would be. For instance, white flour has few health benefits compared to wholemeal flour because the latter still has the husk and bran attached.
Many people turn to clean eating when they want to lose weight, manage a health condition such as diabetes or improve energy levels. In all of these cases, cutting out highly processed foods is an effective way to successfully meet their goals.
What Foods Should Be In Your Healthy Grocery List?
The best “clean” foods are not only minimally processed, but also high in important nutrients. Here are the main foods you should include in your shopping list for clean eating:
Grass-Fed Meat
Grass-fed beef comes from cows that eat mostly grass. Grain-fed cows eat a diet supplemented with soy and corn and other additives. Grain-fed cows can also be given antibiotics and growth hormones to fatten them up more quickly.
Grass-fed beef is considered by some to be a healthier option than grain-fed beef. It has less total fat and therefore fewer calories. The nutritional content of that fat is also different . For example, grass-fed beef has as much as five times the amount of omega-3 fatty acids as regular grain-fed beef. In addition to being packed with B vitamins, grass-fed beef is higher in vitamins A, E, and other antioxidants compared to grain-fed beef.
Other grass-fed meats to consider while shopping include:
- Bison
- Elk
- Venison
- Goat
- Antelope
- Lamb
Sustainably-Caught Or Farmed Seafood
Unsustainable fishing practices are worrying because they have a big impact on the food chain. These types of fishing practices are also increasing in popularity.
Sustainably-caught or farmed seafood is best because it doesn’t deplete ocean populations and can be easily identified by where it’s from. Fish that come from healthy habitats contain more omega-3 fatty acids, less mercury, and fewer contaminants than fish found in unhealthy habitats. Avoid fish with high levels of mercury . Therefore, make sure to check the origins of the fish you buy when you shop for groceries.
Some sustainably caught seafood options include:
- Salmon
- Cod
- Scallops
- Shrimp
- Tilapia
Organic And Free Range Poultry
Birds that are fed an organic diet free of antibiotics and hormones may produce eggs (or meat) containing more omega-3 fats, vitamin E, beta-carotene, and other nutrients
Eggs from organically fed chickens may also have higher levels of many essential components including lutein and zeaxanthin which are powerful antioxidants . These compounds protect the retina in the eye promoting good vision at all ages.
Other types of poultry to consider while grocery shopping include:
- Duck
- Turkey
- Quail
- Goose
- Ostrich
Plant Based Proteins
A vegetarian diet requires 3 times less water and 2.5 times less energy to produce than a meat-heavy diet. While eating clean, going veg heavy and light on the meat can help preserve earth’s resources.
Some plant based proteins to include in your grocery list include:
- Quinoa
- Buckwheat
- Lentils
- Beans and legumes
- Soy based products such as tofu and edamame
- Nutritional yeast
- Pea protein
Organic And Grass-Fed Dairy
Organic foods are produced without the use of pesticides, synthetic fertilizers, sewage sludge, genetically modified organisms or ionizing radiation
Grass-fed dairy is considered by some to be healthier than regular milk because it contains more omega-3 fatty acids and conjugated linoleic acid (a fat that has been found to fight heart disease and cancer)
Some of the best organic and grass-fed dairy options include:
- Milk, cheese, and cream from hormone-free cows, goats and sheep
- Yogurt
- Butter
Frozen Fruits And Vegetables
When it comes to fruits and vegetables, frozen is almost as good as fresh . Frozen veggies are often picked at the peak of ripeness and then flash-frozen immediately. This locks in nutrients that would otherwise be lost if they were shipped to your grocery store fresh.
Organic fruits and vegetables are usually pricier than conventional produce, especially when they are not in season. Buying frozen is usually cheaper, because you are buying fruit/vegetables that were frozen at their peak of ripeness.
The best frozen fruits and vegetables to buy include:
- Mixed Berries (strawberries, blueberries, raspberries)
- Spinach
- Peas
- Corn
- Green Beans
- Asparagus
- Carrots
- Corn
Complex, Fiber-Rich Carbs
For the most part, the key to eating healthy is to eat unprocessed foods high in fiber. These types of foods promote a sense of satiety which helps you control your weight and blood sugar levels more easily
Eating too much refined and processed carb-rich food can lead to an increase in triglycerides and LDL cholesterol levels which increases your risk of heart disease . Additionally, if you’re trying to lose weight then it’s best to avoid these unhealthy carbs as they’re low in fiber and nutrition and could make you feel tired or bloated.
Try replacing them with whole grains and starchy vegetables such as:
- Brown rice
- Oatmeal
- Quinoa
- Buckwheat
- Whole wheat
- Barley
- Air-Popped Popcorn
- Corn
- Potatoes
- Squash
Unsweetened High Fiber Cereals
Many breakfast cereals are made with whole grains, but they’re also packed with sugar, salt, artificial flavors and preservatives. This makes them unhealthy even though they’re high in fiber.
As you shop for healthy cereal options, look for those that contain no more than five grams of sugar per serving. Also make sure to check the label for preservatives like sodium benzoate or BHT. These chemicals promote cancer growth and may be harmful to your health over time
Some healthy cereal options include:
- Unsweetened oatmeal
- Muesli or rolled oats
- Puffed rice
- High fiber bran flakes
Healthy Fats
Many people tend to shy away from fats because they are high in calories. However, not all fats are bad for you. The ones that you need to include in your grocery list while eating clean are mostly unsaturated sources of fat which includes omega-3 fatty acids and monounsaturated fat found in avocados.
They are known to reduce inflammation which may help fight problems like arthritis, cognitive decline, and even certain cancers . Unsaturated fats also supply other nutrients such as vitamin E, selenium, and magnesium.
Some healthy fats to try while grocery shopping include:
- Avocado oil
- Extra virgin olive oil
- Almond butter
- Nuts (almonds, walnuts, peanuts)
7-Day Clean Eating Meal Plan
With your grocery shopping in place, it’s time to plan your meals for the week. Meal planning is vital for clean eating for many reasons, including
- Saves on time
- Saves Money
- Helps you avoid having to resort to unhealthy convenience foods.
- Helps you stick to the required portions for each meal – this is important if you’re eating clean to lose weight.
In this meal plan you’ll find nutrient rich foods like fruits and veggies, lean protein, whole grains and healthy fats and limited amounts of processed foods, refined grains, salt, added sugar and alcohol. Don’t stress over counting calories or restricting specific food categories; simply use healthy ingredients and discover how wonderful and simple clean eating can be.
Day One
- Breakfast – Greek yogurt topped with raspberries and chopped walnuts
- Lunch – White bean and veggie salad
- Snack – Red apple slices with peanut butter dip
- Dinner – Roasted salmon with asparagus (or other vegetable)
Day Two
- Breakfast – Banana almond breakfast smoothie
- Lunch – Tomato chickpea salad
- Snack – Dry roasted almonds
- Dinner – Slow-cooker beef and vegetable stew
Day Three
- Breakfast – Low-fat blueberry muffins
- Lunch – Tuna salad sandwich on whole grain bread
- Snack – Apple slices mixed with peanut butter
- Dinner – Baked tilapia with a side of wild rice and broccoli
Day Four
- Breakfast – Whole wheat pancakes topped with fresh berries
- Lunch – Grilled chicken sandwich
- Snack – Mixed nuts
- Dinner – Roast pork tenderloin served over sauteed veggies and quinoa
Day Five
- Breakfast – Spinach, peanut butter, and banana smoothie
- Lunch – Greek salad with edamame
- Snack – Savory vegetable muffins
- Dinner – Beef stew with wild rice and steamed vegetables
Day Six
- Breakfast – Baked oatmeal with chopped fruit
- Lunch – Beet salad with turkey
- Snack – Pear slices with 1 oz. cheese
- Dinner – Roasted chicken and green beans
Day Seven
- Breakfast – Yogurt parfait topped with blueberries and almonds
- Lunch – Tuna melt on whole grain bread
- Snack – Hummus and carrots
- Dinner – Spicy shrimp (or other seafood) pasta
Healthy Weekly Meal Plan With Grocery List
Eating healthy isn’t easy for most people.
The demands of work and family make it difficult to carve out enough time each week to map out a full menu of healthy meals, let alone shop for all of the necessary ingredients.
There are options that are easy to resort to when mealtime rolls around – and most aren’t very good for you.
- Breakfast: A stop at Starbucks, hitting the McDonald’s drive-thru, or the box of donuts someone brought into the office
- Lunch: Running out for a sandwich, grabbing something from the vending machines, or just working straight through
- Dinner: Going out, picking up a pizza on the way home, calling UberEats, or for a healthy alternative, stopping at the grocery store for a pre-cooked meal.
That’ll get you through the day, but your body – and your budget – won’t be better off for it.
The right way to do things: taking a couple of hours on a weekend day to map out a healthy meal plan, making a shopping list and going grocery shopping. It might take a little while to get into the routine (and to stop resenting the time it requires). But the weekly meal plan/grocery list approach will help you save money – and it will leave you feeling healthier and better about yourself. It should help with weight loss, too.
General Guidelines for Healthy Eating
We all know the basics of healthy eating.
Emphasize healthy foods like veggies, fruit, whole grains and lean proteins, limit carb-heavy foods like bread and chips, and limit the stuff you know is really bad for you (yes, even the ice cream). Oh, and also be mindful about portions.
Or you can find an enormous number of printable meal planning guides and healthy meal plans online; most also include grocery shopping lists. They’re not only great for day-to-day menus, but they’re terrific resources when you’re searching for alternate meal ideas or new recipes.
One of our favorite healthy meal planners is the Clean Eating Meal Plan from eatingbirdfood.com, because it focuses on healthy recipes while requiring a minimal amount of meal prep.
But for our own weekly meal plan, we’ve adapted the menus from shape.com’s 7-day meal plan because it requires a small number of ingredients which are repurposed throughout the week – meaning low-cost shopping, very little prep time (you don’t even need a slow cooker), virtually no food waste and a good amount of variety.
One-Week Meal Plan for Healthy Eating
Sunday
Breakfast: Scrambled eggs with homemade salsa, whole-wheat toast
Lunch: Canned low-mercury tuna with salad greens and homemade vinaigrette, brown rice
Dinner: Roasted chicken breasts (roast an entire chicken and save the chicken thighs), roasted broccoli, zucchini, cauliflower, Brussels sprouts and sweet potatoes roasted in olive oil (also roast extra vegetables for use later in the week), brown rice
Monday
Breakfast: Oatmeal with almond butter and raisins
Lunch: Whole-wheat pita filled with salad greens, chickpeas and vinaigrette
Dinner: Frittata made with leftover roasted vegetables from Sunday
Tuesday
Breakfast: Smoked salmon and avocado, whole-wheat toast
Lunch: Chicken salad made from leftover chicken, salad greens, parmesan, vinaigrette
Dinner: Tacos or quesadillas made with whole-wheat tortillas, leftover roasted vegetables and low-fat cheddar (if desired), served with salsa and mashed avocado
Wednesday
Breakfast: Scrambled eggs, salsa and avocado served burrito-style
Lunch: Homemade hummus (pureed chickpeas, garlic, lemon juice, olive oil) and whole-wheat pita
Dinner: Chicken soup made from low-sodium broth, brown rice, leftover chicken and vegetables
Thursday
Breakfast: Oatmeal with almond butter and raisins
Lunch: Whole-wheat pita filled with salad greens, chickpeas and vinaigrette
Dinner: Leftover chicken thigh meat sautéed with black olives and tomato sauce, served over quinoa
Friday
Breakfast: Smoked salmon and avocado, whole-wheat toast
Lunch: Avocado, chickpeas and vinaigrette tossed and served over salad greens
Dinner: Roasted vegetable casserole made from leftover roasted vegetables, brown rice, egg and parsley topped with low-fat cheddar cheese (make enough to have leftovers)
Saturday
Breakfast: Scrambled eggs, salsa and avocado served burrito-style
Lunch: Leftover roasted vegetable casserole with quinoa
Dinner: Pita pizza made with tomato sauce, leftover roasted vegetables, olives and parmesan
Shopping List for the One-Week Meal Plan
Determine specific amounts to purchase depending on the size of your family.
Fresh roasting chicken
Small package of smoked salmon
Small can of low-mercury tuna
Parmesan cheese
Low-fat cheddar cheese
Eggs
Whole-wheat bread
Whole-wheat pita
Whole-wheat tortillas
Brown rice
Quinoa
Oatmeal
Whole-grain oatmeal
Sweet potato
Broccoli
Cauliflower
Zucchini
Brussels sprouts
Salad greens
Avocado
Garlic
Lemon
Olives
Parsley
Raisins
For these recipes and for the pantry:
Tomato sauce
Low-sodium chicken broth
Canned chickpeas
Salsa
Olive oil
Dijon mustard
Cooking spray
White wine vinegar
Salt, pepper, sugar
An Even Easier Way to Eat Healthy
That meal plan and shopping list is about as easy as it gets if you want to plan and shop for a week of healthy meals in advance. But it does still require some time and effort – two commodities in short supply for many busy people.
An even more convenient way to get the job done and save time is to use a meal delivery service, which lets you select your meals from an online menu and then delivers them to your home every week.
Not all meal services are the same, though. Most deliver recipe cards along with the ingredients needed to make each meal, in what they call a meal kit; that’s not exactly convenient, since a lot of prep time is still required. Some services deliver already-cooked meals, but they’re frozen when they arrive at your door – the meals may have been “healthy” when prepared, but most of the nutrients have been frozen right out of them.
The meal delivery service that stands apart from the rest is Factor. Their meals are designed by in-house dietitians, prepared by gourmet chefs and made with fresh, premium-quality ingredients. What’s really special about Factor, though, is that the meals (many of them created specifically for keto, Paleo, low-carb or plant-based diets) arrive refrigerated and still fresh, ready to be heated in the oven or microwave and eaten in minutes.
There’s no need to worry about making your own meal plan, spending hours at the grocery store or wasting time chopping vegetables and prepping ingredients. Factor does all of the work – all you have to do is enjoy the healthy, delicious food they deliver.