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Provides shopping and planning tips, freezer guidance, allergen substitutions for common triggers, and step-by-step preparation notes. Includes a detailed pantry and ingredient inventory for a family of four and the start of a day-by-day schedule featuring breakfast and lunch with servings and nutrition estimates, supporting convenient batch cooking and healthier options.",{"@graph":69,"@context":123},[70,84,106],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":35,"@type":76,"position":81},"https://docshare.wps.com/document/healthcare/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/14-day-shopping-and-meal-plan/403621/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/14-day-shopping-and-meal-plan/403621.png","ImageObject",300,407,{"name":92,"@type":93},"Melati","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-11-04","2026-09-27",true,{"@type":102,"interactionType":103,"userInteractionCount":105},"InteractionCounter",{"@type":104},"ViewAction",12,{"@type":107,"mainEntity":108},"FAQPage",[109,115,119],{"name":110,"@type":111,"acceptedAnswer":112},"How should families choose foods when planning meals for a prolonged time at home?","Question",{"text":113,"@type":114},"Buy foods the family typically eats and avoid experimenting with new recipes. Choose items you can afford and store comfortably at home.","Answer",{"name":116,"@type":111,"acceptedAnswer":117},"What freezer strategies are recommended to make meals easier?",{"text":118,"@type":114},"Buy in bulk and keep a variety of frozen meat portions. Freeze unseasoned vegetables, bread and tortillas, and many dairy items in their original packaging.",{"name":120,"@type":111,"acceptedAnswer":121},"What allergen substitutions are suggested in the plan?",{"text":122,"@type":114},"The plan lists common allergens including peanuts/tree nuts, wheat, milk, and eggs, and provides alternatives such as almond butter for peanut butter, non-wheat products for wheat items, soy/almond/lactose-free milk for cow’s milk, and tofu/bananas/applesauce for eggs.","https://schema.org",{"og:url":83,"og:type":125,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":127,"canonical":83},"index,follow",{"doc_id":129,"site_id":62},403621,1790884148,{"code":4,"msg":5,"data":132},{"doc_id":129,"user_id":133,"nickname":92,"user_avatar":134,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":135,"file_id":136,"file_url":137,"file_type":138,"file_size":139,"view_count":105,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":46,"language":140,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":141,"faqs":142,"seo_title":143,"seo_description":67,"update_tm":144,"read_time":31,"preview_page_count":4},962085570644,"https://ap-avatar.wpscdn.com/davatar_994ba38a5ba835b3df7d355c54d3ed8d","14-DAY SHOPPING AND MEAL PLAN  \nDuring this time of concern about COVID-19, some people are choosing or needing to isolate themselves and their families at home. If you and your family need to stay home for an extended period of time, planning and serving meals can be a challenge. We have created the following meal plans, recipes, and shopping list to make it a little easier.  \nSHOPPING AND PLANNING TIPS  \n• Buy the foods your family would typically eat. Now is not the best time to experiment with new recipes.  \n• Buy what you can afford and what you have room to store in your house. For example: If you have a small freezer, focus on stocking more canned goods.  \n• Make sure to have a can opener and strainer.  \n• Rinse canned vegetables and beans before using them to lower the sodium content and create a healthier meal.  \n• Many meals can be made ahead of time and frozen, especially soups, chilis, and casseroles. Choose your favorite recipe and keep a few in the freezer for later meals.  \n• Scrambled eggs can be cooked at once in bulk and stored in the fridge for up to 4 days.  \n• Instant oatmeal, instant rice, and instant potatoes can all be substituted for the real thing.  \n• Stock 1 gallon of water per day per person in your household.  \n• Be creative! These recipes and meal plans are just suggestions. For example: If your family doesn’t like canned tuna, swap it for another protein of your choice.  \n• ALLERGEN INFORMATION: These meal ideas contain several common allergens: peanuts or tree nuts, wheat, and milk. If someone in your family has an allergy, here are some common substitutions:  \n* Peanut butter: substitute with a different nut butter, like almond butter.  \n* Wheat: substitute wheat noodles/bread/tortillas with non-wheat versions.  \n* Milk: substitute cow’s milk with soy milk, almond milk, or lactose-free milk.  \n* Eggs: substitute with tofu, bananas, or applesauce.  \nFREEZER TIPS  \n• Buy in bulk to save money. Stock your freezer with a variety of 2-to 3-pound packages or bags of meat such as ground beef, turkey, chicken, pork, and fish. Unseasoned frozen vegetables are useful to have on hand to add to recipes and soups or as an inexpensive side to add to any meal.  \n• Bread, tortillas, and microwaveable rice can all be frozen and last weeks longer than they would in the cabinet or pantry.  \n• Milk and cheese both freeze well in their original packaging.  \nGROCERY LIST: This grocery list is for a family or household of FOUR. Please cut in half for two, or multiply for larger families.  \nSTARCHES  \n1 large tub of quick oats OR 2 boxes of individual instant oats  \n1 box of spaghetti noodles  \n8 servings of instant mashed potatoes  \n1 to 2 large boxes of dry cereal (Cheerios, Toasted Oats, granola, or Raisin Bran)  \n1 large box of instant rice  \n4 loaves of bread (Any variety. Can replace with quick bread mix, rolls, or biscuits.)  \n3 packages of instant pancake mix (about 32 pancakes)  \n1 package of bagels (any variety)  \n8 cups of dry noodles (any variety)  \n1 package of English muffins  \n1 box of macaroni and cheese mix  \nMEATS/PROTEINS  \n4 pounds of ground meat (beef, turkey, chicken)  \n10 chicken breasts (frozen or fresh)  \n1 12-count carton of eggs  \n6 cans of canned chicken (or tuna or salmon) Pepperoni (optional)  \n1 large package of bacon  \nFRUITS/VEGETABLES  \n15 cans of vegetables, any variety  \n4 cans of fruit (oranges, pears, peaches)  \n2 packages of fruit cups  \n1 1-pound bag of apples (about 10 apples)  \n3 cans of corn  \n5 cans of crushed tomatoes  \n3 cans of kidney beans (can substitute other beans)  \n3 cans of black beans (can substitute other beans)  \n3 cans of mixed vegetables  \n1 onion (or 1 package of frozen chopped onion)  \n1 red onion  \n1 package of raw carrots (or 2 cans of carrots)  \n1 can of peas (or 1 package of frozen peas)  \n1 package frozen mixed vegetables  \nDAIRY  \n3 gallons of milk  \n1 package of sliced cheese  \n1 package of mozzarella cheese (shredded preferred)  \n1 package of cream ","cbCaiixUXrl4xUf2","https://ap.wps.com/l/cbCaiixUXrl4xUf2","pdf",411762,"English","# Shopping and Planning Tips\n## Freezer Tips and Allergen Information\n# Grocery List for a Family of Four\n## Starches, Meats/Proteins, Fruits/Vegetables\n## Dairy and Cooking Staples\n## Beverages and Snacks\n# The 14-Day Meal Plan\n## Day 1/14: Breakfast and Lunch","[{\"question\":\"How should families choose foods when planning meals for a prolonged time at home?\",\"answer\":\"Buy foods the family typically eats and avoid experimenting with new recipes. Choose items you can afford and store comfortably at home.\"},{\"question\":\"What freezer strategies are recommended to make meals easier?\",\"answer\":\"Buy in bulk and keep a variety of frozen meat portions. Freeze unseasoned vegetables, bread and tortillas, and many dairy items in their original packaging.\"},{\"question\":\"What allergen substitutions are suggested in the plan?\",\"answer\":\"The plan lists common allergens including peanuts/tree nuts, wheat, milk, and eggs, and provides alternatives such as almond butter for peanut butter, non-wheat products for wheat items, soy/almond/lactose-free milk for cow’s milk, and tofu/bananas/applesauce for eggs.\"}]","14-Day Shopping and Meal Plan | PDF",1790541950]