Help. I'm new. Limited budget and need to plan a 2 week menu and shopping list.

Answered on August 19, 2014
Created February 11, 2013 at 9:36 PM


I am brand new. Overwhelmed.

Trying to just start small with a 2 week menu plan, mainly dinners, and a shopping list. Budget is tight so ingredients that can make more than one meal are great.

I've been trying to do this but I'm just overwhelmed and can't think it through...ADD? I don't know. I just know when I try to do it, it makes my head hurt. I need to do this becasue of Hashimoto's.

A) Does anyone have 2 weeks worth of planned meals, with recipes and a shopping list to go with it? on excel or something?


B) A list of key items to keep on hand, as a lot of the time I sort of Iron Chef dinner.

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7 Answers



on February 11, 2013
at 10:03 PM

Here's a couple of things to get started:

Mark's 5 Meals in 35 minutes with shopping plan: http://www.marksdailyapple.com/5-primal-meals-in-just-35-minutes/#axzz2Kd99INyC

Wolf's Matrix: http://robbwolf.com/wp/wp-content/uploads/2011/10/thePaleoSolution_FoodMatrix.pdf

Cavemanstrong (note this is pretty cost effective if budget is an issue): http://cavemanstrong.com/mealplans/CavemanStrong-2WeekPaleo-MealPlan.pdf

14 day Meal Plan -- http://paleodietlifestyle.com/paleo-meal-plan/

Paleo Crock Pot week -- http://dirtyfloordiaries.com/paleo-meal-planning-crockpot-week/



on February 11, 2013
at 09:50 PM

There are several books and ebooks out there with budget shopping plans and meal plans.

If you search on this site for budget meals and menus, you get a few hits.

http://paleohacks.com/questions/156054/40-week-what-do-you-buy-redux/156111#156111 is one I answered a while ago, and still pretty accurate with what I buy and eat.

You can also look at menu templates, like this one: http://robbwolf.com/what-is-the-paleo-diet/meal-plans-shopping-guides/ or http://whole9life.com/book/ISWF-Meal-Planning-Template.pdf to get an idea of how to be eating.



on February 12, 2013
at 05:31 PM

I mostly just buy the cheapest kinds of meats (ground beef, roasting joints, tough slow-cook cuts or any kind of offal) and some vegetables (largely carrots or frozen brocolli or spinach in my case, but sweet potato would be another cheap option). Then roast them all up or chop and fry or stew. You don't really need to think about the details too much other than meat + vegetables- just get whatever is cheap and convenient.



on February 12, 2013
at 05:30 PM

Check out Paleo Plan.



on February 12, 2013
at 05:16 PM

If some items (dry goods and such) are hard to find locally, try Amazon.com. I have Amazon Prime so there are a number of things I can get shipped for free (with 2 day shipping). I'm fortunate to live in an area that is well stocked with Paleo friendly items, but Amazon still has better prices for some things.

As always, if you do buy for Amazon read the product reviews and check things after you receive them and make sure the quality is ok. Items shipped/fullfiled by Amazon can be returned at no cost if there are quality problems (not sure about third party sellers), so the risk is low (even if it is a pain in the rear to return things).

I keep things cheap for breakfast and lunch: eggs, ground turkey, chicken, small assortment of cheaper green vegetables, some fruit (mainly strawberries), good salsas (no sugar, etc), pollock (fish, fairly cheap and really mild), and some raw hazelnuts for post workout recovery (my most expensive item per pound). Dinners require the most effort, but they can still be cheap.

Eggs and dinners I cook on demand. Everything else I tend to cook in advance for 3 day intervals. I don't get fancy with anything, as I tend to be satisfied so long as the food has good flavor.


on February 12, 2013
at 03:37 PM

Meat, veggies, fats. Depending on food prices in your area, you might be able to afford grass-fed/organic, but if you can't, don't sweat it. I usually get a whole chicken and a beef roast of some sort to last me for the week. For veggies, get some dark leafy greens, some root veggies for carbs, and then focus on getting a variety of colorful veggies http://www.theclothesmakethegirl.com/2010/02/21/paleo-kitchen-taste-the-rainbow/ I have a tendency to over indulge on fruit, so my rule is that if I want fruit, I need to be able to afford to buy organic. It keeps me from going crazy with the fruit, and think of it as a treat rather than a staple. Fats, buy the biggest thing of olive oil you can afford, get some coconut oil and other coconut products as you can afford them, avocados are cheap fat bombs. I do meal planning in terms of macronutrients. I know I need a chunk of protein, some carbs/veggies, and some fat, so I just look in the fridge and grab what looks good.



on February 12, 2013
at 03:37 AM

You can get a tub of chicken livers for $1.99 at Wegmans (and probably other supermarkets too). You could get 4 servings out of it. This recipe is super easy. http://www.theclothesmakethegirl.com/2012/01/08/crispy-spiced-chicken-livers/ Dip them in a mayo/lemon sauce and it's very yummy. You can probably play around with the ingredients. Use bacon fat instead of coconut oil for example.

Chicken gizzards and hearts are very cheap too.

Sweet potatoes and white rice are relatively inexpensive.

I like this protein shake a lot because it has lot of vitamins, whereas a lot of protein shakes are just whey, no nutrients (http://www.shop.com/TLS+reg+On+the+Go+Nutrition+Shakes-559078811-p+.xhtml) Shakes are a little expensive but they can last you a long time and they're easy meal replacements. As a college student they're very helpful. I usually have them 3x a week. Gets my butt to class on time! Add a tablespoon of coconut oil, a little almond butter, some cocoa, a banana, strawberries, etc. If it lasts you 2 months then it's worth you money.

Don't worry about buying organic if you're on a budget. Just get the diet down with traditionally raised meats and veggies, then upgrade to organic when you have the money. As long as you've cut out sugar and wheat you've won half the battle.

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