Yesterday we posted a sample meal plan based on Brad Gouthro’s Live Lean shopping list. This plan was intended for the person with a love of cooking and plenty time on their hands to create varied meals each day. But we realize many of you don’t fit that bill. This post is for the family man or woman who has significantly less time on his or her hands and needs a simplified meal plan.

Below each day of the week is a shopping list for that day’s meals. Whether you prefer to shop daily or prefer to shop only once weekly, you can cater this shopping guide to your lifestyle. Also, the shopping list doesn’t include household items we assume you to have such as olive oil, vinegar, salt, pepper, etc.



Breakfast: Greek yogurt and banana
Lunch: Citrus kale salad and hard-boiled eggs
Snack: Apple with almond butter
Dinner: Roast chicken breast with garlic brussels sprouts and side salad

Shopping List: Greek yogurt, bananas, kale, oranges, lemons, garlic, eggs, apples, almond butter, chicken, brussels sprouts, mixed greens, tomatoes, red onion, garlic

**This is your biggest shopping day, so you will need to stock up on items you plan to use throughout the week

Breakfast: Poached eggs over leftover salad
Lunch: Chicken salad over leftover citrus kale
Snack: Banana with almond butter
Dinner: Baked salmon with roast vegetable medley

Shopping List: Salmon, red peppers, green peppers, mushrooms, zucchini

Breakfast: Greek yogurt
Lunch: Leftover salmon over bed of greens and warm vinaigrette
Snack: Mixed berries
Dinner: Steak stir fry using leftover veggies with quinoa

Shopping List: Blueberries, strawberries, raspberries, steak, quinoa

Breakfast: Warm quinoa with raw honey and mixed berries
Lunch: Leftover steak with kale salad and leftover warm vinaigrette
Snack: Apple with almond butter
Dinner: Grilled chicken with sauteed mushrooms and roasted red peppers

Shopping List: Chicken, mushrooms, red peppers

Breakfast: Scrambled eggs with leftover mushrooms and red peppers
Lunch: Leftover chicken burrito with quinoa and salsa
Snack: Banana with almond butter
Dinner: Vegetarian chili with avocado slices

Shopping List: Salsa, assortment of chili beans, avocados

Breakfast: Warm quinoa with raw honey and banana
Lunch: Leftover vegetarian chili with avocado slices
Snack: Hard-boiled egg
Dinner: Tilapia tacos

Shopping List: Tilapia, corn tortillas, white onion, cilantro, lime

Breakfast: Greek yogurt
Lunch: Egg salad over leftover taco fixins
Snack: Apple with almond butter
Dinner: Baked tilapia with herbed quinoa and leftover sauteed vegetables

Shopping List: Basil, dill, rosemary, garlic