Staying home? This self-quarantine meal plan features nourishing meals that can easily be made with items from the freezer and pantry!

Quarantine Meal Plan

What a week, huh? If you’re like me and my husband, you may be spending a bit more time at home right now and lessening trips to the grocery store. At nearly 9 months pregnant, I’ve been doing tons of preparation for postpartum, and have had lots of practice with shopping smart, storing food and planning ahead! So, I wanted to share a 7-day meal plan that’s perfect if you’re going to be staying home!

First a few notes…

  • I share this to be helpful, not scare or overhype. A lot of my readers are in higher-risk groups and I want to be able to serve those, as well as provide a helpful resource for nourishing food for everyone who is spending more time at home right now!
  • Get what you need, but don’t hoard. I know things are uncertain, but it’s important to be mindful about what you and your family need, and still save supplies for neighbors!
  • Do the best you can. Not everyone has the fridge space, budget, or flexibility to prep ahead of time. Do the best you can and don’t feel like you need to follow these specific guidelines if you can’t!

Food Storage Tips

Get smart pantry staples

Shelf-stable food is always great to have on hand no matter what!

For those who are adhering to a paleo/AIP template here’s what I suggest-

  • Cooking oils (avocado oil, coconut oil, olive oil, etc.)
  • Vinegar (red wine vinegar, apple cider vinegar, etc.)
  • Sweet potato glass noodles
  • Canned coconut milk
  • Canned fish (salmon, tuna, sardines)
  • Plantain chips
  • Pork rinds
  • Snack sticks like Chomps

This is what I keep on hand for my husband-

  • Pasta sauce and/or canned tomato
  • Gluten-free pasta
  • Dried beans
  • Nuts
  • Grain-free tortilla chips

Buy durable fruits and vegetables that last a while

Such as…

  • Hard squashes (spaghetti squash, butternut, etc.)
  • Cabbage
  • Carrots
  • Onions
  • Garlic
  • Apples
  • Citrus fruits
  • Sweet potatoes
  • Frozen products

Take advantage of the freezer as much as you can.

We all have different levels of freezer space, but take advantage of it as much as you can! I have a ton of freezer tips in my freezer meal blog post here.

Here are some frozen items that I always have on hand in my freezer if I need food in a pinch…

  • Frozen vegetables (spinach, green beans, broccoli, etc.)
  • Frozen fruit for smoothies and snacks (berries, mango, etc.)
  • Ground beef
  • Ground turkey or chicken
  • Chicken breast
  • Chicken thigh
  • Whole chicken
  • Shrimp

The Shopping List

I put together a shopping list of all of the foods for this meal plan! Be sure to do a firm audit of your freezer and pantry before going out shopping to see where you can substitute what you already have on hand and avoid overbuying!

I separated the two weeks into two shopping lists in case you do have the ability to go to the store once a week. However, feel free to combine the lists and freeze what you can if necessary!

14 Day Quarantine Shopping List

How this Meal Plan Works

This meal plan features dinners for 14 days. Every family is different for what they actually need, so scale to what you need, and take advantage of leftovers for lunches!!

The 14 Day Meal Plan

Day 1- Korean Japchae

This dish is made with sweet potato glass noodles which is a great pantry staple that you can buy online! You can modify the vegetables as needed.


Day 2- Sweet Potato Crab Cakes

These are made with canned crab which is another great pantry staple.

Day 3- Chicken Divan

You can use chicken breast and broccoli from the freezer (defrosted of course) and plantain chips and coconut milk from the pantry!

Day 4- Ground Beef Stir Fry

You can easily mix up the veggies to use what you have on hand, along with frozen ground beef.

Day 5- Avocado Tuna Salad

Canned tuna is an awesome staple to make a meal with!

Day 6- Spaghetti Squash Chicken Alfredo

This meal is made with spaghetti squash which will stay fresh on the countertop for a super long time!

Day 7- Frito Pie

This Frito Pie can be made with ground beef, canned tomato (or nomato sauce from the freezer) and plantain chips from the pantry!

Day 8- Instant Pot Chicken No-Tortilla Soup

This soup is made with lots of pantry staples! You can also pre-prep the soup in a bag, place it in the freezer, and defrost and cook when needed.

Day 9 – Hamburger Steak

Pull some ground beef out of the freezer to make this easy southern comfort food dish! Pair it with whatever sides you have on hand, like mashed sweet potato.

Day 10- Tuscan Shrimp Skillet

I always have frozen shrimp on hand for dishes like this. You’ll also need coconut milk (which is a canned item) and spinach (you can easily use frozen).

Day 11- Mongolian Ground Beef

Use beef from the freezer and frozen cauliflower rice to make this super simple meal.

Day 12- Sweet Potato Chicken Poppers

Use either ground chicken or turkey and shredded sweet potato to make these easy poppers!

Day 13- Chicken Adobo

All you need is chicken, garlic and some pantry and fridge staples to make this! You can serve it with cauliflower rice, or a side of broccoli.

Day 14- Stuffed Acorn Squash

Squash lasts much longer than other veggies! You can also get creative and try to use other squashes that you store has (like butternut or delicata) to make this stuffed squash dish.

Optional Sides-

Optional Snacks-


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