Meal Plans and Grocery Lists

By this time you have probably decided whether or not you will be joining us n fasting.  The next step is to be prepared!  First by continually praying and seeking God on what He want to teach you & what areas of your life you need to surrender to Him.

While being prepared spiritually is very important, it also helps to be prepared in the kitchen!  Each week I will blog  a week’s meal plan and the grocery list that goes with the meal plan.

Here are some other practical tips…

1. Think Ahead – You will spend more time in the kitchen as you prepare each meal, so it is best to plan your meals ahead.  A week’s plan is best, but if you can at least get a day or two ahead, that will help you.

2. Double Portions – Make double the recipe – this way you will have leftovers for those days when you are just not home as much.

3. Be prepared to spend more time in the grocery store – You will spend more time than usual in the produce section and you may be looking for ingredients you don’t normally use, so allow more time

4. Be prepared to spend more money in the grocery store – Fresh foods and organic foods tend to cost a little more, but remember that you are not eating out so the money you usually spend in restaurants you are now spending in the grocery store.

5. Drink lots of water – Water is a great filler when you get a little hungry, but also, our body needs lots of water anyway that we don’t usually provide it.  Because you are not drinking as many other liquids, make sure to drink plenty of water.

6. Be prepared to spend more time in the bathroom – 🙂 It’s the truth!  Because you are drinking lots of water, you will naturally have to use the bathroom more often. But, this is good.  It means your body is riding itself of toxins!

Week One Grocery List:

Day 1
Ezekiel Bread with Organic All Natural Peanut Butter and All Natural Fruit Only Jelly

Fruit Smoothie:
1 c. apple juice
2 bananas, halved
½ to ¾ c. strawberries
¼ c. soy milk

Put all ingredients in blender. Blend for 30-40 seconds, or until desired consistency.

Taco Soup:
32 oz. Vegetable Broth
8 oz. Salsa
2 Cups Frozen Corn
1 Can Black Beans

Cook on stovetop for 30 minutes. Prepare night before if you are away from home at lunch.

White Bean Chili:
4 (1 lb) cans great Northern Beans, drained
3 cans vegetable broth
1 cup water
1 1/4 c. onion, chopped
2 cloves garlic, minced
1/2 tsp. salt
1 (4oz) can chopped green chilies
1 1/2 tsp. cumin
1tsp. dried oregano
1/4 tsp. ground red pepper
1/4 tsp ground cloves

1. Place all ingredients in large (5 quart) heavy pot.
2. Bring to a boil, reduce heat, and simmer at least 30 min.
Day 2
Scrambled Eggs (Some lists include eggs and some don’t – your choice)
Toasted Ezekiel Bread with Organic Fruit Only Jelly

Left Over White Bean Chili From Monday Night

Minestrone Soup
3 tbsp. olive oil
1 c. onion (finely chopped)
½ c. chopped zucchini
½ c. frozen green beans
¼ c. minced celery (about ½ stalk)
4 tsp. minced garlic
4 c. vegetable broth
1 can (14 oz) diced tomatoes
2 (15 oz) cans red kidney beans (drained)
2 (15 oz) cans white kidney beans (drained)
½ c. carrots chopped
3 c. hot water
2 TBSP parsley
1 ½ tsp oregano
3 tsp salt
½ tsp black pepper
½ tsp basil
¼ tsp thyme
4 c. fresh baby spinach

In a large soup pot, sauté onion, zucchini, green beans, celery, and garlic in olive oil for 5 minutes. Add broth, tomatoes, beans, carrots, water, parsley, oregano, salt, pepper, basil, and thyme.

Simmer for 20 minutes. Add baby spinach and cook an additional 20 minutes.

Day 3
Fruit Salad With Apples, Pineapple, Grapes, Strawberries (any of your favorite fruit)

Toasted Ezekiel Bread with All Natural Peanut Butter

Leftover Minestrone Soup from last night’s dinner

Roasted Vegetable Chili:
1 to 3 – yellow squash
2 1/2 – cups eggplant
1 – small onion
1 – yellow bell pepper
1 – tbsp olive oil
2 – cloves garlic minced
1 – can Rotel tomatoes
2 – can 15oz kidney beans
2- 14 oz can tomato sauce

Chop first four ingredients and put in 9 X 13 pan. Add garlic and olive oil and toss to coat well. Roast at 450 degrees for 15 minutes. Remove and add all ingredients to a sauce pan and bring to a boil. Reduce heat and simmer for 15-20 minutes. I added cayenne pepper for a little extra heat and a little vegetable broth because it does get a little thick.

Day 4
Omelet With Onions and Green Peppers

Fruit Smoothie:
2 frozen bananas (skin removed and cut in chunks)
½ c frozen blueberries
1 c. orange juice
1 teaspoon vanilla extract (optional)

Place bananas, blueberries and orange juice in blender, puree. Use vanilla to taste. Use more or less liquid depending on the thickness you want for your smoothie.

Leftover Roasted Vegetable Chili from last night’s dinner

Vegetable Stir Fry:
1 small onion
1 red bell pepper
1 bunch broccoli florets
2 zucchini
1 small can sliced water chestnuts
1 can organic baby ear corn
1/4 cup soy sauce

Sautee first three ingredients in olive oil and soy sauce until slightly
tender. Add zucchini and just before done add water chestnuts and baby corn.
I also sprinkled with sesame seeds. Let simmer for 2-3 minutes and serve
over brown rice.
Day 5
Whole Oat Oatmeal Sweetened with Honey – Add Nuts and Fruit

Left Over Vegetable Stir Fry from last night’s dinner

Spaghetti Squash:
Organic Spaghetti Sauce
6 Spaghetti Squash

Cut squash in half and take out seeds. Bake face down in a baking dish on 350 degrees for 30 minutes. Take out of oven and shred squash with a fork. Serve with organic spaghetti sauce.

Add a salad of your favorite vegetables with balsamic vinaigrette dressing.

Day 6
Scrambled Eggs
Toasted Ezekiel Bread with All Natural Fruit Only Jelly

Leftover Spaghetti Squash and Salad from last night’s dinner

Cabbage Patch Soup:
½ c. chopped onion
1 c. thinly sliced celery
1 15 oz. can Hunt’s Chunky Tomato Sauce
2 c. water
1 16 oz. can red kidney beans
2 teaspoons chili seasoning
¼ teaspoon black pepper
2 ½ c. purchased coleslaw mix
1 c. frozen whole kernel corn

In a large saucepan sprayed with cooking spray, brown onion and celery. Stir in tomato sauce, water, kidney beans, chili seasoning, and black pepper. Bring mixture to a boil. Stir in coleslaw mix and corn. Lower heat. Simmer until cabbage is tender, about 15 minutes, stirring occasionally.

Day 7
Fruit Salad with your favorite fruit

Toasted Ezekiel Bread with Peanut Butter

Leftover Cabbage Patch Soup from last night’s dinner

Chili Veggie Soup:
½ c. chopped onion
1 ¾ c. Hunt’s Chunky Tomato Sauce
1 ¾ c. vegetable broth
1 c. water
2 teaspoons chili seasoning
½ c. chunky salsa (mild, medium, or hot)
1 ½ c. frozen cut green beans
1 ½ c. frozen cut carrots
1 c. frozen whole kernel corn
1 c. frozen peas
1 8 oz. can red kidney beans, rinsed and drained

In a large skillet sprayed with cooking spray, brown onion. In a crockpot container, combine browned onion, tomato sauce, beef broth, water, chili seasoning, and salsa. Stir in green beans, carrots, corn, peas, and kidney beans. Cover. Cook on LOW 6 to 8 hours.

Snacks to Have Between Meals
Hummus (dip with veggies)
All Natural Juices
Raw Vegetables – I keep the vegetables cut up and easy to access
Fruit (will want to buy about every 4 days to keep it fresh)
Natural Peanut Butter (stir up before use because oil sits on top – then refrigerate it)
All Natural Salsa
All Natural Tortilla Corn Chips

Week One Grocery List (scroll down to page 2)

Remember that God honors the sacrifice that you are making along the way.  It is not about doing everything exactly right.  It is about what you allow God to do in you along the way!


  • Carol

    Thank you for doing this! All of the recipes look great and the meal plan will be so helpful. I also wanted to add that Smart Balance makes a natural peanut butter that does not need to be stirred or refrigerated and tastes great. It has peanuts, natural oil blend(flaxseed and palm fruit oils) molasses and salt as ingredients. Thanks again!

  • Jen

    SHUT UP! This is awesome! You have gone above and beyond to make this so much easier for us newbies! Thank you for everything you do and for guiding us through all of this. I look forward to the next few weeks! Thanks again. You are a blessing!

  • Ezekiel bread comes in a variety of flavors and is usually found in the frozen food section of the grocery store. It’s actually good!

  • Allison Haase

    I just sat down to plan menus and you did it already!! Thank you!

  • Lorrie

    What a wonderful tool for those of us that aren’t meal planners!! Thank you to all of the ladies that worked on this. It is awesome!

  • Thank you ladies all so much for putting this together. As I prayed about the fast today at home I worried about the meal planning, and how not to get consumed by the food part of it all. I am so thankful and excited that now I can fast and receive God’s blessings without any distractions…PS and maybe lose some weight in the process…LOL

  • Going to be a run on Lowes Food this weekend, I can see it now. Gonna get my Lowes “To Go” order up and running tonight. LOL. I love grocery shopping in my PJ’s. Great service tonight Martha. Let me know how many hits you get. LOL. Love to you and Matt and thank you for all you do for His kingdom.

  • Candy A.

    Martha, this is so incredible of you! Just like the woman of God to be excellent enough to consider and do this! Great Job!And the updated blog look is gorgeous!

  • Chris Buchanan

    Love the recipes… my family sales the Bone Suckin Sauce . I was working on our gocery list and. Noticed your all natural salsa. We sale our all natural Sala at Dr wells .. Clevland Emporium. listed as Bone Suckin Big Chunks Salsa. Hope this helps. Excellent service today.

  • One thing we stock up on during the fast, and after, is GRADE B Pure Maple Syrup. It’s fast friendly sweetening, great for oatmeal, drizzling on peanut butter/ezekiel bread toast, and drizzling over acorn squash to make a dessert.

    Trader Joe’s sells it for approx. $11/quart. Much better than the syrup available at Lowe’s/Food lion.

    Happy fasting!

  • Ann

    I can’t find the shopping list link. Also when will the 2nd week menu and list be up? Great job…thanks for making it easier.

    • marthafry

      Recipes & Grocery Lists for week 2 will be posted tomorrow!

  • Good recipe! Thanks so much!

  • I your blog – super effort!