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Clean Eating Weekly Meal Plan & Meal Prep Week 8 (Whole30 Paleo Keto)

Clean Eating Weekly Meal Plan & Meal Prep Week 8 – a stress-free clean eating menu for busy households and plan for how to meal prep for the week.  Simple, family friendly, and free of processed food!  Free printable meal planning template included.

clean eating weekly menu

Hey friends!  Welcome back to my weekly Clean Eating Meal Plan!  With back to school in full swing and our schedule busier than ever, it always feels good to have a plan in place for meal time.  It also helps to keep the focus on our clean eating lifestyle, and not slip into old unhealthy habits.  In this weekly plan, I will outline the benefits to meal planning, my best tips for meal prepping, and a dinner menu with meal prep suggestions!

I think we all know the benefits of meal planning, but sometimes struggle to make it a reality.  It can seem overwhelming and not worth the effort and  I would agree that although it sounds like a great idea, it isn’t always easy to put into practice!  For many years, I flew by the seat of my pants when it came to dinner meal time and relied on convenient packaged foods to keep things easy.  After discovering Whole30, I made the decision to switch my family to a clean eating lifestyle, but it definitely didn’t happen overnight.  Over time, I developed a formula for how to meal prep for the week that is all about keeping it simple, family friendly, and free of processed foods.  It saves my family time and money, and with practice and repetition, can become a healthy habit for even the most reluctant busy mom!

Benefits of Meal Planning and Meal Prepping

  1. Huge time saver – although it may feel like you’re giving more time towards planning and prepping ingredients, it saves in the long run!
  2. Budget saver – meal planning and prepping cuts down on food waste and the temptation to eat out.  And those pre-packaged convenience foods?  Not cheap!
  3. No more listening to “what’s for dinner?” 18 times a day.  The menu is planned and posted and everyone knows what to expect.
  4. Less stress – making breakfast, packing lunches, figuring out a dinner plan, etc.  Just an overall easier, more organized and simplified approach!

How to Meal Prep for the Week in Under 2 Hours

Here’s my basic Meal Planning strategy for a family of 4, which is totally open to interpretation and can easily be modified to meet your own preferences, tastes, and time constraints.  To keep my family on track with a clean eating lifestyle, my menus are for the most part also Whole30/Paleo compliant and gluten free or can be modified easily.

  1. Plan 4-5 dinner meals for the week.  I do this on Friday or Saturday for the week ahead so there is time to grocery shop and meal prep.  For me, 4-5 planned meals is plenty.  I don’t like to overwhelm myself and prefer to have a little wiggle room in the plan.  The weekends are for leftovers, eating out, and just plain winging it.  When I’m planning weeknight meals, I take into account our family schedule, weeknight events, and how much time is available for cooking on any given night.  I also do a check of my freezer, fridge, and pantry to see what can or needs to be used.
  2. Make a Meal Prep list of at least 1-2 breakfast items, 1-2 proteins (this is my favorite source of organic and grass fed meats) for lunches, 2-3 sides/snacks, and any extras needed for meals.  This takes the guesswork out of breakfast and lunch, and cuts down on the urge to eat out or grab something unhealthy.
  3. Make a shopping list of everything needed for planned dinners and meal prep items.  Don’t forget to double check your current stash first!
  4. Do your grocery shopping and spend a couple of hours on Saturday or Sunday tackling the meal prep list.  Be sure to multi-task while meal prepping!  While one thing is cooking, work on other items on your list.
  5. Bonus tip: I stay stocked up on pantry essentials with Thrive Market.  Once or twice a month, I take inventory and stock up on organic tomatoes, beans, broth, baked goods ingredients, spices, and a few convenience snacks.

Week of September 21 Clean Eating Meal Plan

Sunday: Instant Pot Whole Roasted Chicken with Gravy

whole chicken cooked in instant pot

Monday: Easy Creamy Pumpkin Soup

easy instant pot pumpkin soup

Tuesday: Sheet Pan Chicken Fajitas

Wednesday: Egg Roll Bowls

15 minute whole30 egg roll bowls

 

Thursday: Sausage & Veggie Kabobs and Air Fryer Roasted Potatoes

Cajun Sausage and Veggie Kabobs (Whole30 Paleo)

Friday: Leftovers

Saturday: TBD/Eat Out

Meal Prep Ideas

Breakfast: Grain Free Apple Cinnamon Blender Muffins

Protein: Instant Pot Taco Meat

Protein: Apple Cider Pulled Chicken

Side: Veggie Tray (cut veggies of choice and replenish mid-week)

Let’s Get Started!

Make your own Meal Plan!  Click here for the blank printable template

3 Comments

  • Reply
    Janet Weigel
    September 23, 2019 at 1:55 pm

    Need some more meatless recipes, please! It’s not “meatless Monday” at our house, it’s generally Wednesdays and Fridays (for religious reasons). Also not everyone has an air fryer, and I’m one of those. I’m trying to have fewer gadgets, not more, although I do have an IP. We have one diabetic and one gluten-free person in the house so life gets complicated sometimes. Keto/paleo has been our friend!

    • Reply
      Nikki
      September 24, 2019 at 1:33 pm

      I hear you! Thanks for the feedback and suggestions. I’m also trying incorporate more meatless meals so you’ll be seeing more of those for sure!

    • Reply
      Renee Young
      October 3, 2019 at 7:46 am

      I’d love vegetarian recipes too

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