Fall 28 Day Plan - Week 1, First Half

Happy first day of Fall everyone! The Fall 28 day plan kicks off with hearty yet lower carb breakfasts and dinners that are perfect for this season's cooler weather. Each week of the plan is intended to provide meals for two people and includes the following:

  • Four breakfast recipes intended to cover a full week of breakfasts. Three breakfasts are repeated each week to minimize the time you spend familiarizing yourself with new recipes and to make fuller use of packaged ingredients.
  • Six dinner recipes intended to provide dinners plus leftovers for lunch the following day. This leaves two meals per week free for dining out as a treat.

The shopping list below includes everything needed for the first half of week 1, plus some of the leftover ingredients will be used in the second half of the week.

Note that the Full Plate's breakfast recipes are typically written for 2 servings if prepared freshly each day, or 4 if they can be prepared in advance and heated the next morning. Dinner recipes are typically written for 4 servings to be prepared one evening and saved as leftovers for the following day.

Breakfasts

Denver Scramble with Roasted Brussels Sprouts (2 meals)
Denver Scramble with Roasted Brussels Sprouts

Zucchini and Black Bean Hash with Fried Egg (2 meals)
Zucchini and Black Bean Hash with Fried Egg

Dinners/Lunches

Broiled Steak, Mashed Cauliflower and Green Beans
Broiled Steak, Mashed Cauliflower and Green Beans

Thai Coconut Chicken Soup with Cabbage Salad
Thai Coconut Chicken Soup with Cabbage Salad

Roasted Salmon with Fennel and Pistachio Gremolata
Roasted Salmon with Fennel and Pistachio Gremolata

Shopping List

Produce

1 head cauliflower
1 bunch broccoli
1 lb brussels sprouts
2 zucchini
1 red bell pepper
1 green bell pepper
8 oz sliced mushrooms
1 lb green beans
2 fennel bulbs
12 oz kale or cabbage salad mix
5 oz baby spinach
1 jalapeno
1 avocado
1 large red onion
1 lemon
1 lime
1 small piece ginger (enough for 6 quarter-sized slices)
1 head garlic
0.75 oz package basil
1 bunch Italian parsley
1 bunch cilantro
1 stalk lemongrass

Meat and Seafood

1-1/2 lbs salmon fillets
1-1/2 lbs boneless, skinless chicken breast
1-1/2 lbs New York Steak
4 oz cooked ham

Pantry Items

14 oz can lite coconut milk
15 oz can black beans
14 oz reduced sodium chicken broth
1/2 cup shelled pistachios

Dairy

1 dozen eggs
6 oz plain yogurt

Staples to Have on Hand

Butter
Cumin
Paprika
Montreal steak seasoning
Fish sauce
Thai chili paste
Olive oil
Salt
Pepper


Donna W

Donna W


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