A Healthy Meal Plan for Two (With a Shopping List!)

There’s never been a better time to cook at home, and Brava makes it easy to prepare healthy dishes in record time. Here’s a week-long meal plan that serves two people. It emphasizes pantry staples and items from Healthline and Medical News Today’s immune-boosting ingredients list. This includes salmon, broccoli, garlic, chicken, bell peppers, citrus fruits, and almonds. Feel free to double the produce and proteins on the shopping list to plan for an additional week or to feed a family of four.

Some additional notes to consider: Freeze the meat and seafood or buy it frozen, thawing it and patting it dry thoroughly before cooking. We tried to showcase vegetables that last about a week or more in the fridge. However, some frozen substitutions can be made. Those are noted in the shopping list as well as the Brava accessories you will need. 

Monday

Breakfast: Brava Granola with citrus fruit and yogurt (optional)

Lunch: Salmon (Skin-On) and Broccoli (thaw fish first if frozen, serve with lemon)

Dinner: Veggie Chili

Tuesday

Breakfast: Egg White Frittatas with Spinach and Mushrooms

Lunch: Leftover Veggie Chili

Dinner: Brava Clambake with Tomatoes and Corn (use canned clams and tomatoes)

Wednesday

Breakfast: Whole Wheat Toast (with Nut Butter)

Lunch: Leftover Brava Clambake with Tomatoes and Corn 

Dinner: Chicken and Broccoli Combo (optionally, scatter a can of drained and rinsed garbanzo beans underneath broccoli)

Thursday

Breakfast: Shakshuka (add spinach, optional)

Lunch: Grilled Cheese on Wheat Bread and Frozen Peas

Dinner: Thai Curry with Vegetables and Tofu

Friday

Breakfast: Whole Wheat Toast (with Nut Butter)

Lunch: Leftover Thai Curry with Vegetables and Tofu

Dinner: Green Beans and Sweet Potatoes with Shrimp

Saturday

Breakfast: Baked Oatmeal served with orange or grapefruit

Lunch: Braised Sausage and Lentils

Dinner: Halibut Puttanesca

Sunday

Breakfast: Toad in a Whole

Lunch: Leftover Braised Sausage and Lentils

Dinner: Salmon (Skin-On) and Broccoli (thaw fish first if frozen, serve with lemon)

Shopping List

Brava Accessories

• Metal Tray (x2 if serving 4 people)
• Glass Tray (x2 if serving 4 people)
• Chef’s Pan
• Egg Tray

Fresh Produce

• 5 onions (6 cups)
• 1 head garlic
• 1 shallot
• 1 piece ginger
• 3 large carrots (1 ½ cups)
• 1 stalk celery (½ cup)
• 1 small fennel bulb (½ cup)
• 3-4 sweet potatoes (5 1/2 cups)
• 1-2 yukon gold potatoes (2 cups)
• 2 heads broccoli
• 2 pints cremini mushrooms
• 2 ears corn (can be subbed for frozen)
• 1 red bell pepper (can be subbed for frozen)
• 2 zucchini (can be subbed for frozen)
• ½ pound green beans, stem ends trimmed
• 2-3 limes (optional)
• 2-3 oranges or grapefruits (optional)
• 1-2 lemons (optional)

Frozen

• 1 package frozen spinach
• 1 package frozen peas

Pantry

• 1 loaf whole wheat bread
• 1 package old-fashioned rolled oats

• 1 container nut butter
• 1 package slivered raw almonds
• 1 package raw pumpkin seeds
• 1 package raw sunflower seeds
• 1 package raisins
• 1 package golden raisins
• 1 package dried cranberries
• 1 package candied ginger

• 1 bag rice
• 1 bag dried lentils
• 1 bag pasta of your choice

• 1 can or tube tomato paste
• 1 can (14 oz) fire roasted diced tomatoes
• 1 large can whole peeled tomatoes
• 1 can (14.5 oz) diced tomatoes
• 1 can (15 oz) black beans
• 1 can (15 oz) cannellini beans
• 1 can (15 oz) garbanzo beans
• 2 cups vegetable stock
• 2 cups chicken stock

• 1 bottle Thai curry paste (red, green or yellow)
• 1 jar pitted and halved olives
• 1 jar capers
• 1 can (14 oz) coconut milk

• 1 bottle canola oil
• 1 bottle extra virgin olive oil 
• 1 bottle hot sauce (optional)
• 1 bottle champagne vinegar or white wine vinegar
• 1 bottle dry white wine
• 1 bottle honey
  
• 1 package light brown sugar
• 1 bottle cinnamon
• 1 bottle chili powder
• 1 bottle sweet paprika
• 1 bottle ground cumin
• 1 bottle crushed chili flakes
• 1 bottle dried parsley
• 1 bottle cayenne pepper
• 1 bottle vanilla extract
• 1 container salt

Refrigerated

• 1 quart milk (of your choice)
• 1 block Gruyère (or cheese of your choice)
• 1 dozen eggs
• 1 container yogurt
• 1 package firm tofu
• 1 container sour cream (optional)
• 1 package shredded cheese (optional)

Meat and Fish

• 4 salmon filets
• 2 chicken breasts
• 2 pounds shrimp, peeled & deveined
• 2 halibut filets
• 4 sweet Italian sausages (or another sausage of your choice)

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