SPONSORED BY: 4-WEEK Click on the bold text to get to each day's recipe. MEAL PLANhealthy Be sure to tag @therealfoodrds on social! MON TUE WED THU FRI SAT SUN (Day 01) (Day 02) (Day 03) (Day 04) (Day 05) (Day 06) (Day 07)

Sheet Pan Pork Sheet Pan Mini Slow Cooker Loin with Tex-Mex Sweet Leftovers or Meatloaf with Chicken Chile Leftovers BYOM Brussels and Hash Takeout Vegetables Verde Stew Apples

MON TUE WED THU FRI SAT SUN (Day 08) (Day 09) (Day 10) (Day 11) (Day 12) (Day 13) (Day 14)

Sheet Pan Instant Pot Sheet Pan Honey Mustard Minestrone Leftovers or Vegetable Beef Roasted Chicken Leftovers BYOM Pork Chops and Takeout Soup and Veggies Veggies

MON TUE WED THU FRI SAT SUN (Day 15) (Day 16) (Day 17) (Day 18) (Day 19) (Day 20) (Day 21)

THEREALFOODRDS.COM Slow Cooker Sheet Pan Mediterranean Chunky Beef Creamy Ham & Leftovers or Balsamic Chick- Leftovers Bowl with BYOM Chili with Potato Soup Takeout en Veggie Bake Salmon Sweet Potato

MON TUE WED THU FRI SAT SUN (Day 22) (Day 23) (Day 24) (Day 25) (Day 26) (Day 27) (Day 28)

Slow Cooker Healthy Taco Instant Pot Easy Egg Roll in Leftovers or White Chicken Leftovers BYOM Hot Dish Baby Back Ribs a Bowl Takeout Chili

BYOM = Build Your Own Meal Click on the bold text to get to each day's recipe. Be sure to tag @therealfoodrds on social! WEEKDINNER MENU 1 GROCERY LIST Sheet Pan Mini MON PROTEIN DRY GOODS/PANTRY STAPLES Meatloaf with (Day 01) □ 2 lb. lean ground beef □ ¹/ 3 cup BBQ sauce of choice Vegetables □ 2 lb. boneless, skinless chicken □ 1 (16-ounce) jar salsa verde breasts or thighs (or 1 lb. of each) (such as Trader Joe’s or Herdez) □ 1 – 1 ¼ lb. pork loin roast □ 2 (4-ounce) can diced green chiles Slow Cooker TUE □ 3 Tbsp. taco seasoning Chicken Chile PRODUCE (homemade or organic store-purchased) (Day 02) Verde Stew □ 2 lb. Brussels sprouts □ ½ tsp. garlic powder □ 1 sweet bell pepper □ ½ tsp. onion powder Sheet Pan Pork □ 8 ounces mushrooms □ 1 tsp. dried thyme 2 medium-large sweet potatoes (may substitute 1 Tbsp. fresh thyme) WED Loin with □ □ 1½ lb. red potatoes □ 1 tsp. dried rosemary (Day 03) Brussels and □ 2–3 cups fresh spinach (may substitute 1 Tbsp. fresh rosemary) Apples □ 2 medium apples □ 1 tsp. ground cumin □ 1 medium yellow onion □ 1 tsp. dried oregano □ 2 small red onions □ 5 Tbsp. cooking fat of choice THU Leftovers □ 9 cloves garlic, about 1-2 bulb □ 1½ cups organic chicken broth (Day 04) □ Optional: fresh parsley for garnish □ 1 Tbsp. maple syrup □ and pepper Optional Toppings for Stew and Hash: Fresh cilantro, sliced green onions, avocado, guacamole, THEREALFOODRDS.COM FRI Tex-Mex Sweet jalapeños, sour cream, Mexican blend cheese or cotija cheese (Day 05) Potato Hash Notes: BREAKFAST: Blueberry Baked Oatmeal PB Banana Overnight Oats SAT Leftovers or (Day 06) Takeout LUNCH: Harvest Chicken Salad Salmon or Tuna Salad

SUN SNACK: SPONSORED BY: BYOM Peanut Butter Energy Bites (Day 07) (not included on the grocery list above) OTHER MEAL IDEAS OTHER BYOM = Build Your Own Meal Click on the bold text to get to each day's recipe. Be sure to tag @therealfoodrds on social! WEEKDINNER MENU 2 GROCERY LIST Instant Pot MON PROTEIN DRY GOODS/PANTRY STAPLES Vegetable Beef (Day 08) □ 1 ½ lb. beef stew □ 7 Tbsp. cooking fat of choice Soup □ 1½–2 lbs. bone-in, skin-on chicken □ 1 (14-ounce) can diced tomatoes thighs (may substitute 1 lb. boneless, □ 1 (28-ounce) can crushed tomatoes skinless chicken thighs) □ 1 (14-ounce) can red kidney beans Sheet Pan TUE □ 1 lb. boneless pork chops □ 4 cups beef broth Roasted Chicken (or 1 ¼ lbs. bone-in chops) □ 4 cups vegetable broth (Day 09) and Veggies □ ¼ cup honey mustard of choice PRODUCE (may sub ¼ dijon mustard + 1-2 tsp. honey) Sheet Pan □ 2 medium yellow onion □ 1 ¼ Tbsp. dried thyme 3 lb. baby red potatoes, 1 tsp. dried rosemary WED Honey Mustard □ □ halved or quartered □ ¼ tsp. garlic powder (Day 10) Pork Chops and □ 12 medium carrots □ ¼ tsp. onion powder Veggies □ 28 oz. green beans □ ¼ tsp. dried oregano □ 1 medium red onion □ ¹/ 8 tsp. dried sage □ 4 ribs celery □ 1 + 1 tsp. dried Italian seasoning THU Leftovers □ 15 cloves garlic, about 2 bulbs □ Salt and pepper (Day 11) □ 1 cup green beans (may substitute frozen green beans) OTHER □ 4 oz. mushrooms □ 1 cup frozen

THEREALFOODRDS.COM □ 1 medium zucchini □ 1 cup (about 4 ounces) dried FRI Minestrone □ Salt and pepper gluten-free of choice (Day 12) Soup □ Optional: Fresh parsley for garnish □ Optional: parmesan cheese

BREAKFAST: Notes: Berry Baked Oatmeal SAT Leftovers or Sweet Potato Sausage Egg Bake (Day 13) Takeout LUNCH: Waldorf Chicken Salad Sweet Kale Salad SUN SPONSORED BY: BYOM SNACK: (Day 14) Key Lime Pie Bars (not included on the grocery list above) OTHER MEAL IDEAS OTHER BYOM = Build Your Own Meal Click on the bold text to get to each day's recipe. Be sure to tag @therealfoodrds on social! WEEKDINNER MENU 3

Slow Cooker GROCERY LIST MON Chunky Beef PROTEIN DRY GOODS/PANTRY STAPLES (Day 15) Chili with Sweet □ 2 lbs. boneless beef chuck or round roast □ ½ cup cooking fat of choice □ 1¼ lbs. boneless, skinless chicken □ ½ cup extra virgin olive oil Potato breast, tenders or thighs □ 1 (4-ounce) can diced green chilies □ 8 oz. cooked ham □ 2 (28-ounce) cans fire-roasted diced tomatoes Sheet Pan TUE □ 4 salmon fillets (1-1 ¼ lbs.) □ 3 ounces no-salt-added paste Balsamic Chicken □ 1 (14-ounce) can garbanzo beans (Day 16) DAIRY □ ¹/ 3 cup pitted kalamata olives Veggie Bake Tzatziki Sauce (store-bought or homemade) □ □ ½ cup quinoa (or 1 ½ cups cooked quinoa) Feta cheese □ □ 1 cup beef broth 4 cups chicken broth WED Creamy Ham & PRODUCE □ (store-bought or homemade) 3 small heads of broccoli □ ¼ cup balsamic vinegar (Day 17) Potato Soup □ □ 2 small red onions □ 1 tsp. brown or dijon mustard □ 2 medium yellow onions □ 1 tsp. honey or maple syrup □ 1 green bell pepper □ 2 Tbsp. chili powder 2 medium sweet potatoes □ 1 Tbsp. ground cumin THU □ Leftovers □ 2 lb. red potatoes □ 1 tsp. dried thyme (Day 18) □ 6 medium carrots □ Salt and pepper □ 2 ribs celery □ Optional: Red pepper flakes □ 1 large leek

THEREALFOODRDS.COM Mediterranean □ 2 cups button mushrooms BREAKFAST: FRI Bowl with □ 2 cups cherry or grape tomatoes Zucchini Banana Oatmeal Cups (Day 19) Sausage Hash Brown Egg Muffins Salmon □ 1 small bunch kale □ 1 head romaine lettuce LUNCH: (or 4 cups mixed greens) Curry Chicken Salad □ 1 English seedless cucumber Thai Peanut Quinoa Salad SAT Leftovers or □ 1 medium avocado (Day 20) Takeout □ 2 lemons SNACK: □ 18 garlic cloves, about 2 bulbs Peanut Butter Bars

□ ¼ cup fresh basil leaves MEAL IDEAS OTHER (not included on the grocery list above) □ 2 Tbsp. fresh oregano leaves SUN SPONSORED BY: BYOM (may substitute 2 tsp. dried oregano) (Day 21) □ 2 Tbsp. fresh dill, roughly chopped (may substitute 2 tsp. dried dill) BYOM = Build Your Own Meal Click on the bold text to get to each day's recipe. Be sure to tag @therealfoodrds on social! WEEKDINNER MENU 4 GROCERY LIST MON Healthy Taco PROTEIN DRY GOODS/PANTRY STAPLES (Day 22) Hotdish □ 1 lb. lean ground beef □ 2 Tbsp. taco seasoning □ 1 ½ lb. boneless, skinless chicken (homemade or organic store-purchased) breasts or thighs □ 1 (14-oz.) can fire-roasted diced tomatoes □ 2 – 2 ½ lb. baby back ribs □ 1 (6-ounce) can tomato paste Slow Cooker TUE □ 1 lb. ground chicken or turkey □ 1 ½ cups organic chicken broth White Chicken (or homemade bone broth) (Day 23) Chili DAIRY □ 2 ¾ cups beef broth □ 1 ½ cups (6 ounces) shredded cheddar □ 1 (15-oz.) can black beans or Monterey jack cheese □ 1 (14-ounce) can white beans 1 cup uncooked long-grain white rice WED Instant Pot □ PRODUCE (such as American long-grain, basmati, or jasmine rice) (Day 24) Baby Back Ribs □ 1 medium bell peppers, any color □ 1 (14-ounce) can full-fat coconut milk □ 2 small zucchini □ ½ cup coconut aminos □ 2 (12-ounce) bags broccoli slaw or (may sub soy sauce or tamari) bagged coleslaw mix □ 3 Tbsp. toasted sesame oil THU Leftovers □ 2 medium yellow onions □ 2 Tbsp. rice vinegar (Day 25) □ 8 green onions □ BBQ sauce of choice □ 1 small jalapeno pepper □ 1 Tbsp + ½ tsp. chili powder □ 1 lime □ 1 tsp. garlic powder

THEREALFOODRDS.COM □ 14 cloves garlic, 1-2 bulbs □ ½ tsp. onion powder FRI Easy Egg Roll □ 2-inch piece fresh ginger □ 2 ¾ tsp. cumin (Day 26) in a Bowl (may sub 1 tsp. ground ginger) □ ½ tsp. smoked paprika □ 1 small bunch fresh cilantro □ 1 tsp. dried oregano □ ½ tsp. Chinese 5-spice powder BREAKFAST: □ 2 Tbsp. cooking fat or choice SAT Leftovers or Maple Cinnamon Granola Butternut Squash Apple Turkey Hash OTHER (Day 27) Takeout □ ½ cup frozen corn LUNCH: Optional toppings: Salsa, diced avocado, sour cream, Chicken Strawberry Salad fresh cilantro, lime wedges, pickled jalapenos, sesame seeds Greek Quinoa Salad SUN SPONSORED BY: BYOM SNACK: (Day 28) Paleo Almond Joy Bites (not included on the grocery list above) OTHER MEAL IDEAS OTHER BYOM = Build Your Own Meal