Vie is on vacation this week so we are publishing our upcoming Meal Plan (one for all stores this week) a little early so you’ll have access to it after the 4th of July! It’s a Mega Plan so just pare back what you don’t need if you’re used to using a Mini Plan.
Since we are going on vacation before the next sales are released, we have offered up a beautiful plan by Meal Planner Cindy Pryor that reflects what is usually on sale at this time of year. Remember to think on your feet and grab sale items when possible.
If you have any time-sensitive questions, please pass them along to our Marketing & PR Director, Victoria Sours @ soursvictoria@gmail.com.
Thanks for being a Vie member!
Mega Meal Plan
Vie Vacation Week
July 4th
During Vie Vacation, our Meal Plans for each store are all the same and based on typical sale items for this time of year.
The Vie Team is on vacation this week and we appreciate your support as we take some much-needed R&R. Enjoy your holiday week and we will see you next week, July 10th!
This list is based on Sale items for the week of July 4th, 2017, so make sure to pick up the items on sale, for example: tomatoes should be the SALE tomatoes. When items are Buy 1 Get 1 Free or Buy 2 Get 3 Free, take advantage and stock up for future use! Freeze perishable items (meat, cheese) and store non-perishables (tomato sauce, pasta, rice, olive oil) in the pantry.
Make sure to sign up to become a member of the store you shop at and carry their card so that at check out your items can be discounted. Becoming a member is free! Download the app for your store and save even more by using coupons during checkout.
Here is what your Meal Plan entails: 5 Main Dishes come with a vegetable/grain & the 3 Large Sides can be dispersed accordingly throughout the week to go along with. We also suggest 1 Soup for lunches or as an accompaniment to dinner!
Below we offer two ways of looking at the Shopping List ingredients:1) By meal and 2) Altogether in order of department. Please use whichever works for you!
Weekly Meal Plan
(Shopping List by Meal)
Main 1: Grilled Chicken Sandwiches with Roasted Red Peppers and Guacamole Salad
2-3 each boneless skinless chicken breasts S
To taste salt and pepper
¼ cup Italian dressing
2 each avocados, peeled,pitted and cut into small pieces
1 each jalapeno, seeded and finely chopped
2 each tomatoes on the vine, chopped S
1 each red onion, diced
1 each lime, juiced
To taste salt and pepper
1 jar roasted red peppers, each cut in half
1 slice each Swiss cheese S
1 bag whole wheat sandwich rolls or buns S
To taste balsamic vinegar
This week is all about great meals that go with the holiday cookout spirit! These sandwiches are wonderful for at home or to take on the go for a picnic or to share.
Main 2: Brats with Peppers and Onions
1 package brats S
1 12oz. beer of choice (for cooking, optional)
1 each orange bell pepper S
1 each red bell pepper S
1 each yellow bell pepper S
1 each vidalia sweet onion S
What screams the summer and the 4th of July more than brats? Combining this simple pepper and onions saute with brats makes an amazing meal and works well with other condiments of your choice! Try it with a nice spicy brown mustard.
Main 3: Lemon-Pepper Fettuccine with Peas and Asparagus
8 oz. fettuccine pasta
1 cup frozen green peas S
1/4 cup unsalted butter
1 each shallot
1 bunch asparagus, trimmed and cut into thirds
To taste salt and pepper
¼ cup olive oil
1 Tbsp. lemon peel
2 tsp. lemon juice
2 tsp. Italian seasoning
3 tsp. pepper
Many times cookout weekends can be a little meat heavy, so having a vegetarian dish this week seemed like a must. Along with pasta we have added some green to make a healthy and light dish that is sure to please!
Main 4: Turkey or Beef Burger with Carrot Slaw
1lb. ground turkey or ground chuck S
1 tsp. garlic powder
½ each vidalia sweet onion S
1 package whole wheat hamburger buns
½ each red onion, sliced
2 tsp. olive oil mayonnaise (optional)
1 bag mini peeled carrots S
2 each green onions, finely sliced
1 Tbsp. lemon juice
1 ½ Tbsp. olive oil
2 tsp. honey
¼ tsp. salt
¼ tsp. pepper
1 tsp. lemon zest
You know that we had to have burgers this week! Take your pick of turkey or beef (you could even go for a pre-made veggie or black bean burger if you prefer). No matter what type of burger you choose, this carrot slaw is perfect match!
Main 5: Pistachio Crusted Salmon with Rice
1 Tbsp. olive oil
1 lb. Atlantic salmon fillets S
1 Tbsp. Dijon mustard
1 Tbsp. honey
¼ cup breadcrumbs
¼ cup shelled pistachios S
1 Tbsp. lemon rind
1 cup jasmine rice, cooked
Once again we need a balance from all of the holiday fun and fish is always a great answer! The pistachio crust gives the salmon a little crunch and a wonderful flavor.
Side 1: Three Bean Salad
1 15 oz. can cannellini beans, drained and rinsed
1 15 oz. can kidney beans, drained and rinsed
1 15 oz. can garbanzo beans (chickpeas), drained and rinsed
½ cup red onion, chopped
½ cup green pepper, chopped
3 Tbsp. red wine vinegar
2 Tbsp. olive oil
1 tsp. pepper
1 tsp. lemon juice
1 tsp salt
A bean salad is a great partner for many of our mains this week or if you need to take a side to a picnic, this is a great choice too!
Side 2: Watermelon Salad
1 medium seedless watermelon, rind removed and cubed S
2 each cucumbers, peeled and cubed
3 each limes, juiced
6-8 oz. feta cheese, crumbled
½ cup mint leaves, chopped
To taste salt and pepper
I have always enjoyed watermelon, but as I am learning to enjoy it more in combination with other fun ingredients. You will notice this salad is simple and very light on any type of oil, etc. as mixing my watermelon is still at the beginning stages!
Side 3: Orzo with Peaches and Mint
1 16 oz. box orzo
2 each peaches, pitted and quartered S
2 Tbsp. olive oil
2 each red onion, thinly sliced
4 cloves garlic, thinly sliced
To taste salt and pepper
2 Tbsp. mint, chopped
1 each lemon, juiced
Here is another simple salad that you can not only eat at home this week, but you can also make extra and take it with you to a picnic or holiday event.
Soup: Black Bean Soup
1 Tbsp. vegetable oil
1 each red bell pepper, seeded and diced S
1 each yellow bell pepper, seeded and diced S
1 each vidalia sweet onion, diced S
3 cloves garlic, minced
1 ½ tsp. chili powder
1 ½ tsp. cumin
4 cups low sodium chicken broth
2 15 oz. cans black beans
1 tsp. salt
Optional Toppings:
1 Tbsp. sour cream
1 each avocado, pitted and sliced
Black bean soup will pair nicely with our mains this week and also serve as a great lunch option this week!
Breakfast:
Bacon and Eggs- both of these are on sale this week if you are out or low at home.
Yogurt with Berries- Dannon Greek yogurt 4 ct. packs are on sale this week as well as about any type of berry that you could desire. Grab some almond milk that is also on sale and go for some berry smoothies
Lunch:
Leftovers- this week should supply you with plenty of leftovers as well as soup and salad to eat on all week! Sandwiches, burgers and brats this week should supply extra buns/bread to use.
Snacks:
red or green seedless grapes S
Clif or Luna bars (4-6 ct. box) S
northwest red cherries S
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Pantry Staples
(Check your pantry first and stock up at the store as needed)
salt
pepper
Italian dressing
balsamic vinegar
olive oil
unsalted butter
garlic powder
olive oil mayonnaise
honey
Dijon mustard
breadcrumbs
jasmine rice
Italian seasoning
red wine vinegar
vegetable oil
chili powder
cumin
Shopping List by Department
(full list here by department)
Produce
4 each avocados (2 are for soup this week, optional)
1 each jalapeno
1 vine red tomatoes on the vine S
4 each red onion
4 each lime (buy a bag if cheaper)
1 each orange bell pepper S
2 each red bell pepper S
2 each yellow bell pepper S
3 each vidalia sweet onion S
1 bunch asparagus
1 bag mini peeled carrots S
2 each green onions
4 each lemon (buy a bag if cheaper)
1 each shallot
1 each green bell pepper
1 medium seedless watermelon S
2 each cucumbers
2 packages fresh mint
2 each peaches S
2 heads garlic
1-2 each berries S *Breakfast
1 bag red or green seedless grapes S *Snacks
1 bag northwest red cherries S *Snacks
Meat/Protein
1 package Heritage Farm boneless chicken breasts S
1 package Johnsonville brats S
1 lb. ground turkey or ground chuck S
1 lb. Atlantic salmon fillets S
1 package Oscar Mayer bacon S
Dairy/Eggs
1 12 ct. cage free eggs *Breakfast
1 package swiss cheese slices S
6-8 oz. feta cheese, crumbled
1 container sour cream *Optional for soup
4-5 each yogurt S *Breakfast
1 carton almond milk S *Breakfast
Grains/Nuts/Dried Fruit/Pasta
8 oz. fettuccine
1 package shelled pistachios S
16 oz. box orzo
1 package whole wheat sandwich rolls (for chicken sands.+ brats) S
1 package whole wheat hamburger buns S
1 box Clif or Luna bars S *Snacks
Canned Goods & Non-Perishables
1 jar roasted red peppers
1 12 oz. bottle beer *Optional for brats
1 15 oz. can cannellini beans
1 15 oz. can kidney beans
1 15 oz. can garbanzo beans (chickpeas)
1 large low sodium chicken broth
2 15 oz. cans black beans
Frozen Items
1 bag frozen green peas S
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Weekly Meal Plan Recipes
Mains
- Grilled Chicken Sandwiches with Roasted Red Peppers and Guacamole Salad
Ingredients
- 2-3 each boneless skinless chicken breasts S
- To taste salt and pepper
- ¼ cup Italian dressing
- 2 each avocados, peeled,pitted and cut into small pieces
- 1 each jalapeno, seeded and finely chopped
- 2 each tomatoes on the vine, chopped S
- 1 each red onion, diced
- 1 each lime, juiced
- To taste salt and pepper
- 1 jar roasted red peppers, each cut in half
- 1 slice per sandwich swiss cheese S
- 1 per sandwich whole wheat sandwich rolls or buns S
- To taste balsamic vinegar
Process
-
- Season chicken breasts with salt and pepper. If the breasts are thick, slice in half and pound with a rolling pin to thin. Put Italian dressing and chicken in a ziploc bag and place in the fridge for 30 minutes.
- Preheat oven to 450 F and a grill pan over medium heat.
- Place chicken on grill pan and cook on each side until almost done, about 4 minutes per side depending on thickness.
- While chicken is cooking, combine jalapeno, onion and tomato in a bowl. Add the avocado and combine until blended.
- Add lime juice and then salt and pepper to taste. Set aside until sandwiches are complete.
- Once chicken is almost done, place each piece of chicken on a bun. Top with a slice of swiss, roasted red peppers and a few splashes of balsamic vinegar. Place top buns on and put in the oven for 5-7 minutes, until cheese is melted and bun is lightly toasted.
- Serve sandwiches with guacamole salad
Suggested Side: Three Bean Salad or Black Bean Soup
- Brats with Pepper and Onions
Ingredients
- 1 package brats S
- 1 12oz. beer of choice (for cooking, optional)
- 1 each orange bell pepper S
- 1 each red bell pepper S
- 1 each yellow bell pepper S
- 1 each Vidalia sweet onion S
Process
-
- In a skillet over medium-high heat place 2 tsp. olive oil, then place brats in skillet.
- Add water or beer to the skillet, enough to cover up to half of the brats.
- Cook until liquid reaches a fast simmer and then reduce heat to medium. Cook until liquid evaporates and brats are browned. The internal temperature should reach 160 F.
- Once brats are done, remove from pan and set aside. Add 1 tsp. of oil to pan and place peppers and onions in pan. Saute for 5-6 minutes until peppers and onions are tender.
- Serve peppers and onions on top of brats with or without a bun along with your favorite condiments.
Suggested Side: Three Bean Salad or Orzo with Peaches and Mint
- Lemon-Pepper Fettuccine with Peas and Asparagus
Ingredients
- 8 oz. fettuccine
- 1 cup frozen green peas S
- 1/4 cup unsalted butter
- 1 each shallot
- 1 bunch asparagus, trimmed and cut into thirds
- To taste salt and pepper
- ¼ cup olive oil
- 1 Tbsp. lemon peel
- 2 tsp. lemon juice
- 2 tsp. Italian seasoning
- 3 tsp. pepper
Process
-
- Bring a large pot of water to boil. Add the fettuccine and cook until al dente. Add peas with about 5 minutes Remaining. Drain both and set aside.
- Place butter in a pan over medium heat. Add shallot and saute as butter is melting. Saute until shallot is a slightly golden color.
- Add asparagus and cook 5-6 minutes, until asparagus becomes tender.
- Add olive oil, lemon peel, lemon juice, italian seasoning and pepper.
- Add pasta/pea mixture and toss to coat. Top with parmesan if desired.
Suggested Side: Black Bean Soup or Watermelon Salad
- Turkey or Beef Burger with Carrot Slaw
Ingredients
- 1lb. ground turkey or ground chuck S
- 1 tsp. garlic powder
- ½ each vidalia sweet onion S
- 1 package whole wheat hamburger buns
- ½ each red onion, sliced
- 2 tsp. olive oil mayonnaise (optional)
- 1 bag mini peeled carrots S
- 2 each green onions, finely sliced
- 1 Tbsp. lemon juice
- 1 ½ Tbsp. olive oil
- 2 tsp. honey
- ¼ tsp. salt
- ¼ tsp. pepper
- 1 tsp. lemon zest
Process
-
- Combine ground turkey or ground chuck, garlic powder and chopped onion in a bowl. Make patties with mixture.
- Cook burgers to order in a skillet on the stove top over medium-high heat.
- While burgers are cooking, combine shredded carrots, green onions, lemon juice, olive oil, honey, salt, pepper and lemon zest in a bowl. Combine thoroughly and place in the fridge (you can also make the slaw beforehand).
- If desired, lightly toast buns by opening them up and placing them in an oven set to 350 F or in a toaster.
- Once burgers are ready, place on bun and top with red onion, carrot slaw and mayo if desired.
Suggested Side: Three Bean Salad or Watermelon Salad
- Pistachio Crusted Salmon with Rice
Ingredients
- 1 Tbsp. olive oil
- 1 lb. Atlantic salmon fillets S
- 1 Tbsp. Dijon mustard
- 1 Tbsp. honey
- ¼ cup breadcrumbs
- ¼ cup shelled pistachios S
- 1 Tbsp. lemon rind
- 1 cup jasmine rice, cooked
Process
- Cook rice according to package instructions.
- Preheat oven to 400 F and use the 1 Tbsp. of oil to grease a baking sheet/pan.
- Place the salmon, skin side down, on the baking sheet.
- Combine the dijon and honey then spread on salmon.
- Set fish aside and in a food processor combine the breadcrumbs, pistachios and lemon rind. Process until well combined.
- Spread mixture on fish and gently press into fish.
- Bake fish in oven until walnut crust is browned and fish is flaky, 12-15 minutes.
- Serve on a bed of Jasmine rice.
Suggested Side: Watermelon Salad or Black Bean Soup
Sides
- Three Bean Salad
Ingredients
- 1 15 oz. can cannellini beans, drained and rinsed
- 1 15 oz. can kidney beans, drained and rinsed
- 1 15 oz. can garbanzo beans (chickpeas), drained and rinsed
- ½ cup red onion, chopped
- ½ cup green pepper, chopped
- 3 Tbsp. red wine vinegar
- 2 Tbsp. olive oil
- 1 tsp. pepper
- 1 tsp. lemon juice
- 1 tsp salt
Process
- Combine first 5 ingredients in a large bowl.
- In a small bowl, combine vinegar, olive oil, pepper, lemon juice and salt. Pour into the large bowl and stir to coat and combine. Chill and serve.
- Watermelon Salad
Ingredients
- 1 medium seedless watermelon, rind removed and cubed S
- 2 each cucumbers, peeled and cubed
- 3 each limes, juiced
- 6-8 oz. feta cheese, crumbled
- ½ cup mint leaves, chopped
- To taste salt and pepper
Process
- Place all ingredients in a bowl and stir to combine thoroughly. Add salt and pepper as desired.
- Refrigerate until ready to serve.
- Orzo with Peaches and Mint
Ingredients
- 1 16 oz. box orzo
- 2 each peaches, pitted and quartered
- 2 Tbsp. olive oil
- 2 each red onion, thinly sliced
- 4 cloves garlic, thinly sliced
- To taste salt and pepper
- 2 Tbsp. mint, chopped
- 1 each lemon, juiced
Process
- Heat the broiler to high and bring a large pot of salted water to a boil for the orzo.
- Add orzo to boiling water and cook for about 10 mins. until al dente. Drain and rinse under cold water.
- Place the peaches on a lightly oiled baking sheet and broil for about 5 minutes, They should be charred lightly.
- Heat olive oil over medium heat in a large pan. Add the onion and cook for 5 minutes then add the garlic and cook for an additional 2 minutes Add salt and pepper.
- Turn off heat and add in the orzo peaches and the juice of ½ lemon. Taste and depending on preference, add additional lemon juice, salt and/or pepper.
Soup
Black Bean Soup
Ingredients
- 1 Tbsp. vegetable oil
- 1 each red bell pepper, seeded and diced S
- 1 each yellow bell pepper, seeded and diced S
- 1 each Vidalia sweet onion, diced S
- 3 cloves garlic, minced
- 1 ½ tsp. chili powder
- 1 ½ tsp. cumin
- 4 cups low sodium chicken or vegetable broth
- 2 15 oz. cans black beans
- 1 tsp. Salt
Optional Toppings:
- 1 Tbsp. sour cream
- 1 each avocado, pitted and sliced
Process
- Heat oil over medium-high heat. Add peppers and onion. Cook stirring frequently until soft.
- Add garlic, chili powder and cumin then cook for about 1 minute.
- Add the broth and beans. Bring to a boil.
- Once boiling, reduce to a simmer. Cover and cook for 15 minutes.
- Move soup in small batches to a blender and roughly puree. Stir to combine soup together.
- Season with salt to taste and serve with desired toppings.
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