Meal Plan & Prep to Stay Healthy

Updated: Sep 2

Stock Up On Healthy Foods

I am writing this article as we are all preparing for the potential of a two week home quarantine. Since I am in my third trimester, my husband decided he was going to the store alone to get some last-minute items we could use for the next couple weeks.

However I was not prepared when he asked me, "what do we need if we didn't want to go back to the store for two weeks?" My mind went blank. We are all dealing with a situation we have never been in and therefore are not prepared for. I have made countless meal plans my clients, it is a huge part of my job. So why all of a sudden is my mind going blank when I really NEED to think of food and meals?

I took a deep breath and remembered, I have already created these materials to help with meal planning and prep in advance! So, I brought up my grocery list and started reading through my Meal Planning guide to get some good ideas.

So today I want to share my last-minute grocery list with you as well as give you free access to my popular Meal Planning guide!

If you have not already received the free promo code, simply email "Free Meal Planning Guide" to to get signed up to my email list, or you can sign up directly here.

My goal during this stressful time is to provide you with guidance, peace of mind, and keep you and your family healthy. Sending love, health, and positive vibes your way!

If you're interested in other nutrition books, you can find more of my favorites here!

My Grocery List

The most important thing with meal planning is flexibility. You want to try and make do with what you have left, so maybe you are putting broccoli + chicken + marinara sauce together and eating it over rice instead of a pasta because that is what you have.

Or maybe your meals are looking more like my pregnancy meals and are a collection of "snacks", that is okay too! Remember the most important thing is relationships and each other, so stay positive and strong for yourself and those around you.


  • Frozen Vegetables: Broccoli, Fajita Vegetables,

  • Frozen Fruit: Bananas, Mango, Berries

  • Chicken Breast, Meat, Fish

  • Bread, Tortillas

  • Pizza yes, it's in my freezer too :)


  • Eggs (lots of eggs!)

  • Milk (almond for me, regular for Kyle)

  • Yogurt

  • Cheese

  • Apples

  • Lettuce

  • Hummus

  • Salsa

  • Dressings


  • Rolled Oats

  • Cereal - my husband chose cheerios and lucky charms to balance himself out

  • Mixed Nuts

  • Peanut Butter

  • Chia Seeds + Flax Seeds

  • Olive Oil, Coconut Oil, Avocado Oil

  • Coconut Flour

  • Stevia

  • Raisins

  • Oranges

  • Potatoes and Sweet Potatoes

  • Rice and Pasta

  • Marinara Sauce

  • Diced Tomatoes

  • Chickpeas and Black Beans

  • Coffee & Tea

  • Seltzer Water

  • ...and dark chocolate of course!

Sending love, health, and happiness your way in these high anxiety times. Try to stay focused on the things you can control right now and the people you can help.

If you have any questions, concerns, or topics you would like me to cover please reach out to me directly at I would love to hear from you and am always happy to address popular topics among my audience!

Interested in taking next steps to balancing hormones and healing your gut?

Check out my Hormone Hub group program here!

Liz Riesen, Registered Dietitian

specializes in digestive and hormone imbalances. Often these conditions coexist and share common disruptive symptoms including mood changes, bloating, pain, irregular cycles, inflammation, and more. Liz is trained in identifying and healing food sensitivities, as well as balancing hormones naturally through nutrition and lifestyle.

Join me in the Hormone Hub and learn all about digestion & hormones.

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