Mega Meal Plan
Kroger
September 13 – September 19
Plan by Cindy Pryor
viecindyp@gmail.com
This list is based on Sale items for the week of September 13 – September 19, 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!
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 use 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)
MAINS
Main 1: “Dirty” Shrimp & Rice
1 cup long grain rice
½ cup onion, minced
¼ cup green bell pepper
2 cloves garlic, minced
2 Tbsp. olive oil
2 tsp. Cajun seasoning
¼ tsp. cayenne pepper
1 lb. shrimp, peeled and tails off S
To taste salt and pepper
1 can fire-roasted tomatoes
1 can kidney beans
For serving parsley, finely chopped
A little bit of spice with shrimp is such a wonderful combination! We have made this before so, it might fun this week to play with your spice palette and make adjustments based on your preferences.
Main 2: Smoked Sausage with Pasta and Greens
8 oz. medium shell pasta S
1 bunch Swiss chard
2 Tbsp. olive oil
1 each yellow onion, chopped
1 package smoked sausage, cut into 1-inch pieces S
3 cloves garlic, finely chopped
1 cup low sodium chicken broth
To taste salt and pepper
¾ Tbsp. Italian seasoning
¼ cup grated parmesan cheese
This is a simple and delicious pasta dish that is sure to please! Choose your favorite type of pasta to use here. I tend to go with penne for this dish.
Main 3: Black Bean and Avocado Tacos with Cilantro Rice
1 cup jasmine rice
3 Tbsp. cilantro, chopped
2 Tbsp. Olive Oil
1 cup frozen corn
1 each red bell pepper, seeded and chopped
1 each jalapeno, seeded and chopped
1 15 oz. can black beans, drained and rinsed
1 tsp. cumin
4-6 each flour tortillas S or corn tortillas
2 each avocados, peeled and sliced
2 each limes, quartered
Optional Toppings:
½ cup grated cotija cheese
½ cup salsa
¼ cup sour cream
We do have tortillas on sale this week so, tacos seemed like a great idea! As much as I love a taco with carnitas or some amazing smoked meat in it, vegetarian tacos are starting to win over my heart. There is something speacial about the texture here that is hearty and yummy!
Main 4: London Broil with Asparagus
1 Tbsp. chili powder
1 Tbsp. dried thyme
1 Tbsp. ancho chili powder
To taste salt and pepper
1 each boneless london broil S
2 Tbsp. olive oil
1 bunch asparagus, trimmed S
1 tsp. salt
¼ tsp. pepper
Oh my excitement to see that both London broil and asparagus were on sale! Such a simple meal, but one that is so very comforting and delicious!
Main 5: Almond Crusted Salmon with Roasted Sweet Potatoes
1 each sweet potato, peeled and cubed
1Tbsp. olive oil
1 tsp. cumin
½ tsp. salt
¼ tsp. pepper
1 Tbsp. olive oil
1 lb. Atlantic salmon fillets S
1 Tbsp. Dijon mustard
1 Tbsp. honey
¼ cup breadcrumbs
½ cup almonds, toasted
1 Tbsp. lemon rind
The balance of the almond crust and the roasted sweet potatoes is amazing in this dish! You can use these ingredients and directions to roast sweet potatoes any time and even add Brussels sprouts.
SIDES
Side 1: Spinach and Pear Salad
3-4 oz. almonds, toasted (use extra that was not used on fish)
¼ cup olive oil
¼ cup balsamic vinegar
To taste salt and pepper
1 bag baby spinach S
2 each green Bartlett pears, stem and seeds removed, quartered S
This salad is a great way to use the rest of our almonds and include the yummy pears that are on sale this week! Easy to make and easy to enjoy!
Side 2: Sautéed Carrots
1 bag carrots, cut in round slices
2 Tbsp. unsalted butter
1 tsp. fresh rosemary, chopped
1 tsp. lemon peel, grated
To taste salt and pepper
Even though carrots are not on sale this week, here is an inexpensive and easy dish that goes well with many of our mains this week.
Side 3: Orzo with Peaches and Mint
1 16 oz. box orzo S
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
As summer winds down let’s get in some peaches! This will pair wonderfully with our London broil this week.
Soup: Roasted Cauliflower Soup
1 head cauliflower, cut into florets S
2 tsp. olive oil
1 tsp. salt
1 tsp. pepper
2 each shallots, peeled and quartered
1 Tbsp. olive oil
3 cloves garlic, minced
4 cups low-sodium chicken broth
To taste salt and pepper
This simple soup will be a great pairing this week or fill us up for lunch. If you are the spicy type, try adding in a little bit of hot sauce or sriracha to liven things up.
Breakfast:
1 12 ct. large eggs
1 package Oscar Mayer bacon S
- Bacon and eggs can be a great morning choice this week. Use some leftover tortillas as well as extra taco filling to make breakfast tacos or quesadillas.
4-5 containers yogurt
1 container berries
- The classic breakfast of course is yogurt with berries. Although neither are on sale this week, it is reasonably inexpensive. Try using frozen berries as berries go out of season.
Lunch:
1 loaf private selection bread S
1 package Oscar Mayer lunch meat S
- Sandwiches are always a quick and easy lunch, especially if you have to take lunch with you. You can also use leftover London broil to make sandwiches this week.
- Leftovers should be available for your lunches this week as well and the spinach and pear salad, the orzo or your soup would be great too!
Snacks:
1 bag red, white or black seedless grapes S
3-4 nectarines S
1 box Clif or Luna bar multipacks S
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Pantry Staples
(Check your pantry first and stock up at the store as needed)
Long Grain Rice
Olive Oil
Cajun Seasoning
Cayenne Pepper
Salt
Pepper
Italian Seasoning
Grated Parmesan Cheese
Jasmine Rice
Cumin
Chili Powder
Dried Thyme
Ancho Chili Powder
Dijon Mustard
Honey
Breadcrumbs
Balsamic Vinegar
Unsalted Butter
Shopping List by Department
(full list here by department)
Produce
2 each yellow onions
1 each green bell pepper
2 heads garlic
1 bunch parsley
1 bunch Swiss chard
1 bunch cilantro
1 each red bell pepper
1 each jalapeno
2 each avocados
2 each limes
1 bunch asparagus S
1 each sweet potato
3 each lemon
1 bag Dole Salad Blends baby spinach S
2 each Bartlett pears S
1 bag carrots
1 package fresh rosemary
1 each red onion
1 package mint
1 head cauliflower S
2 each shallots
4 each peaches
1 container berries (your choice) *Breakfast
1 bag red, white, or black seedless grapes S *Snacks
3-4 each nectarines S *Snacks
Meat/Protein
1 lb. colossal shrimp S
1 package Eckrich smoked sausage S
1 each boneless London broil S
1 lb. Atlantic salmon S
1 package Oscar Mayer bacon S *Breakfast
1 package Oscar Mayer lunch meat S *Lunch
Dairy/Eggs
½ cup grated cotija cheese *Optional for tacos
¼ cup sour cream *Optional for tacos
1 12 ct. Eggs (if out at home) *Breakfast
4-5 containers yogurt *Breakfast
Grains/Nuts/Dried Fruit/Pasta
8 oz. Barilla medium shell pasta S
1 package Mission organic tortillas S
1 bag almonds, toasted and unsalted if possible (or raw and toast your own)
1 box Barilla orzo S
1 loaf Private Selection whole wheat bread S *Lunch
Canned Goods & Non-Perishables
1 can low-sodium chicken broth
1 15 oz. can black beans
¼ cup salsa *Optional for tacos
1 large 32 oz. low-sodium chicken broth
1 can fire-roasted tomatoes
1 can kidney beans
1 box Clif or Luna bars multipack S *Snacks
Frozen Items
1 bag frozen corn
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Weekly Meal Plan Recipes
MAINS: Cajun Shrimp and Rice
Main 1
1 cup long grain rice
½ cup onion, minced
¼ cup green bell pepper
2 cloves garlic, minced
2 Tbsp. olive oil
2 tsp. cajun seasoning
¼ tsp. cayenne pepper
1 can fire-roasted tomatoes
1 can kidney beans, drained and rinsed
1 lb. shrimp, peeled and tails off S
To taste salt and pepper
For serving parsley, finely chopped
Process:
- Make 1 cup of rice according to package instructions, add the kidney beans in before cooking.
- In a large skillet over medium heat, add the butter, onion, bell pepper and garlic. Saute for about 5 minutes.
- Add the olive oil, Cajun seasoning, cayenne, and shrimp. Then add salt and pepper. Cook until the shrimp are almost opaque.
- Add the fire-roasted tomatoes and cook stirring about 1-2 minutes, ensuring that the shrimp are done.
- Serve over rice and top with parsley.
Main 2: Smoked Sausage with Pasta and Greens
8 oz. medium shell pasta S
1 bunch Swiss chard, rinsed well and woody ends of the stems removed, roughly chopped
2 Tbsp. olive oil
1 each yellow onion, chopped
1 package smoked sausage, cut into 1-inch pieces S
3 cloves garlic, finely chopped
1 cup low sodium chicken broth
To taste salt and pepper
¾ Tbsp. Italian seasoning
¼ cup grated parmesan cheese
Process:
- Cook pasta according to directions in a large pot adding chard during last 5 minutes. Drain and then rinse with cold water.
- Heat olive oil in a skillet over medium-high heat. Add onion, sausage and garlic. Cook until sausage is browned.
- Add pasta/chard mixture, chicken broth, salt, pepper and italian seasoning. Cook until heated thoroughly. Top with parmesan.
Main 3: Black Bean and Avocado Tacos with Cilantro Rice
1 cup jasmine rice
3 Tbsp. cilantro, chopped
2 Tbsp. Olive Oil
1 cup frozen corn
1 each red bell pepper, seeded and chopped
1 each jalapeno, seeded and chopped
1 15 oz. can black beans, drained and rinsed
1 tsp. cumin
4-6 each flour tortillas S or corn tortillas
2 each avocados, peeled and sliced
2 each limes, quartered
Optional Toppings:
½ cup grated cotija cheese
½ cup salsa
¼ cup sour cream
Process:
- Cook rice according to package instructions. Once fully cooked, gently stir in cilantro.
- Heat oil in a pan over medium heat. Add red pepper and cook for 2-3 minutes. Add the corn and jalapeno and continue cooking for about 5 minutes. Add the black beans and lower the heat. Add cumin and cover. Cook like this for 3-4 minutes.
- While mixture is covered and cooking, turn on oven to 350 F and place tortillas inside on rack. Warm for 3-4 minutes on each side. If using corn, they tend to dry out. To prevent this, wrap the tortillas in a slightly damp paper towel and then wrap in foil. Place in oven as directed above for flour tortillas.
- Place tortillas out on plates. In each tortilla put a scoop of mixture and then top with avocado and a few squirts of lime juice. Add any desired toppings and serve with cilantro rice. You can also include the cilantro rice in the taco if you prefer.
Main 4: London Broil with Asparagus
1 Tbsp. chili powder
1 Tbsp. dried thyme
1 Tbsp. ancho chili powder
To taste salt and pepper
1 each boneless london broil S
2 Tbsp. olive oil
1 bunch asparagus, trimmed S
1 tsp. salt
¼ tsp. pepper
Process:
- Combine chili powder, thyme, ancho chili powder, salt and pepper in a bowl. Preheat the broiler.
- Coat the london broil with the spice mixture and place in a broiler pan or on a baking sheet.
- Broil for 7-8 minutes on each side until desired temperature is reached (medium= 160 F). When the london broil has reached the desired temperature, remove it from the broiler, cover with foil and let it sit for 10 minutes before cutting.
- While london broil is cooking, heat olive oil in a pan over medium-high heat.
- Add asparagus and season with salt and pepper.
- Cook for about 10 minutes, turning asparagus to ensure even cooking. Serve together.
Main 5: Almond Crusted Salmon with Sweet Potatoes
1 each sweet potato, peeled and cubed
1Tbsp. olive oil
1 tsp. cumin
½ tsp. salt
¼ tsp. pepper
1 Tbsp. olive oil
1 lb. Atlantic salmon fillets S
1 Tbsp. Dijon mustard
1 Tbsp. honey
¼ cup breadcrumbs
½ cup almonds, toasted
1 Tbsp. lemon rind
Process:
- Preheat oven to 400 F. Mix cubed sweet potato, olive oil, cumin, salt and pepper in a bowl and combine thoroughly. Pour on a foil lined baking sheet and bake for 40 minutes, until potatoes are tender.
- Use the other 1 Tbsp. of oil to grease another 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, almonds 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 with roasted sweet potatoes.
SIDES
Side 1: Spinach and Pear Salad
3-4 oz. almonds, toasted (use extra that was not used on fish)
¼ cup olive oil
¼ cup balsamic Vinegar
To taste salt and pepper
1 bag baby spinach S
2 each green Bartlett pears, stem and seeds removed, quartered S
Process:
- Heat a small pan over medium high heat and add pistachios. Cook until lightly toasted.
- Make dressing by combining olive oil, balsamic vinegar, salt and pepper in a bowl. Cover and refrigerate. Make sure not to keep in the fridge too long or else the olive oil will coagulate. If this happens, place dressing in a jar and submerge in hot water to liquify the oil again.
- In another bowl, place spinach, pear quarters and toasted almonds. Cover and refrigerate.
- To serve, place desired amount of salad in a bowl and then add desired amount of dressing. Store the salad and dressing separately during the week so that the salad does not become soggy.
- Also, make sure to cut the pears each night as needed, otherwise the pears will oxidize and turn brown.
Side 2: Sautéed Carrots
1 bag carrots, cut in round slices
2 Tbsp. unsalted butter
1 tsp. Fresh rosemary, leaves removed and chopped
1 tsp. lemon peel, grated
To taste salt and pepper
Process:
- Bring a pot of salted water to a boil and add carrots. Cook until tender but still bright orange, about 7 minutes.
- Melt butter in a skillet over medium heat. Add rosemary, lemon peel and carrots. Mix well to coat.
- Season to taste with salt and pepper.
Side 3: Orzo with Peaches and Mint
1 16 oz. box orzo S
2 each peaches, pitted and quartered S
2 Tbsp. olive oil
1 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: Roasted Cauliflower Soup
1 head cauliflower, cut into florets S
2 tsp. olive oil
1 tsp. salt
1 tsp. pepper
2 each shallots, peeled and quartered
1 Tbsp. olive oil
3 cloves garlic, minced
4 cups low-sodium chicken broth
To taste salt and pepper
Process:
- Preheat oven to 450 F.
- Place cauliflower florets in a bowl. Drizzle with olive oil, salt and pepper. Mix to coat cauliflower. Move cauliflower to a baking sheet and also place shallots on baking sheet. Cook for about 25 minutes, until the edges of the cauliflower are browned and it is tender. Be sure to move cauliflower and shallots around once during cooking.
- Heat olive oil in a large pot and add garlic sauteing until fragrant and tender. Add cauliflower and shallots to pot.
- Add in chicken broth, salt and pepper and simmer for about 20 minutes.
- Removed soup from pot in batches transferring to a blender. Blend each batch until smooth then return to the pot until all of the soup is smooth.
- Season to taste with salt and pepper.
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Mega Meal Plan
Kroger
September 6 – September 12
By Cindy Pryor
viecindyp@gmail.com
This list is based on Sale items for the week of September 6 – September 12, 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!
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 use 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)
MAINS
Main 1: Pork Chop Suey
1 cup long grain rice
1 – 1 ½ lbs. boneless pork tenderloin S
½ tsp. salt
½ tsp. pepper
2 Tbsp. vegetable oil
1 bunch broccoli, chopped into florets
1 medium onion, cut into small wedges
1 each red pepper, thinly sliced S
2 stalks celery, cut into ¼ in. slices
8 oz. white mushrooms, sliced
⅓ cup low sodium soy sauce
3 Tbsp. hoisin sauce
2 Tbsp. brown sugar
1 Tbsp. fresh ginger, grated
2 tsp. cornstarch
2 cups bean sprouts
4 each green onions, coarsely chopped
I was very excited to see pork tenderloin on sale this week so we could make this dish! As fall weather is getting near, this dish is a soothing way to ease into cooler weather.
Main 2: Veggie and Bean Quesadilla
1 Tbsp. Olive Oil
1 large onion, chopped
1 each yellow bell pepper, seeded and chopped S
3 cloves garlic, chopped
1 container baby bella mushrooms
2 cups frozen corn
1 can black beans
2 tsp. cumin
6 Tbsp. salsa
To taste salt and pepper
4 each flour tortillas
2 cups monterrey jack shredded cheese S
Optional Toppings:
2 Tbsp. sour cream
1 cup guacamole
Last night I had an amazing quesadilla from one of the local food trucks and decided to put one on our plan this week. This is a favorite dish of mine as the mushrooms really bring a delicious flavor to the mix. Choose your pepper color based on your preference!
Main 3: Brats, Butternut Squash and Apple Bake
1 package brats or italian Sausage (if preferred)
1 medium butternut squash, peeled and cut into cubes S
2 medium apples, cored and cut
2 Tbsp. olive oil
1 tsp. sage, chopped
1 tsp. rosemary, chopped
1 tsp. basil, chopped
1 tsp. salt
1 tsp. pepper
Nothing says fall like butternut squash being in store and on sale! Since football has started too, why not combine brats and butternut squash for the perfect line up?
Main 4: Fish Tacos with Cabbage Slaw
1 lb. tilapia fillets S
2 tsp. each salt and pepper, divided 1 tsp. each
4 Tbsp. olive oil, divided 2 Tbsp. each
2 Tbsp. cayenne pepper (Optional)
1 bag shredded red cabbage
1 each lime, juiced
4 each corn or flour tortillas
Optional Toppings:
2 Tbsp. sour cream
1 cup guacamole
Since we are buying tortillas this week for our quesadillas it seemed like an easy idea to make some tacos so that we can use all of the tortillas. Feel free to add other taco toppings of your choice!
Main 5: Spinach (and cheese if desired) Stuffed Turkey Meatloaf
1 lb. ground turkey S
1 each yellow onion, chopped
1 each egg
1 cup breadcrumbs
½ tsp. dried thyme
1 Tbsp Worcestershire sauce
1 package frozen chopped spinach, thawed
To taste salt and pepper
1 Tbsp. Dijon mustard
½ cup ketchup
Optional:
¼ cup shredded mozzarella S
Turkey meatloaf seemed like the perfect way to finish off our meal plan this week! I love the spinach stuffing here, whether with cheese or without, as it pairs so nicely to bring an amazing flavor.
SIDES
Side 1: Fruit Salad
3 each apples
3 each bananas
2 cups strawberries S
1 cup blackberries S
These could be some of our last weeks for great fruit. I chose these 4 fruits for fruit salad this week, but you can also choose some of your favorites instead. Pears, peaches and grapes are also on sale this week.
Side 2: Orzo with Kale
1 box orzo
1 lb. kale, stems removed and roughly chopped
1 each lemon, juiced
2 cloves garlic, minced
Orzo is a great side that you can pair with so many things. This week, as there is not a large amount of vegetables on sale, we can make this yummy side which is easy and very inexpensive.
Side 3: Bell Pepper Salad with Onion
2 Tbsp. olive oil
4 cloves garlic, minced
2 each red bell peppers, seeded and sliced S
2 each yellow bell peppers, seeded and sliced S
2 each orange bell pepper, seeded and sliced S
1 each red onion, chopped
2 Tbsp. dill
1 each lemon, juiced
To Taste salt and pepper
You will see many dishes that use bell peppers this week since they are on sale. I love bell peppers, but do find them to sometimes be pricey when on a budget.
Soup: Vegetable Soup
1 Tbsp. olive oil
1 each yellow onion, diced
1 package frozen mixed vegetables
1 clove garlic
½ tsp. salt
¼ tsp. pepper
4 cups vegetable broth
1 can diced tomatoes (fire-roasted would be great here)
Vegetable soup rounds out our ready for fall meal plan this week. This is still light enough for the weather, but hearty enough to make you happy!
Breakfast:
1 18. Ct. eggs (if none at home) S
1 package bacon S
- Bacon and eggs is always the breakfast go to if you want something more filling. Try using some leftover cheese and tortillas to make breakfast tacos or burritos.
3-4 containers yogurt
1 container berries S (strawberries, blackberries, raspberries) S
- Yogurt and berries are always a breakfast option! Although there really isn’t a yogurt sale this week, it is still budget friendly.
Lunch:
1 container Simple Truth Organic salads S
1 each English cucumber
1 pint cherry tomatoes
- Make a salad using the ingredients above and you can even add in some leftover red cabbage. Think about topping your salad with leftover tilapia.
- There should be lots of great leftovers this week as well as a wonderful soup for lunch
Snacks:
1 bag red, white or black seedless grapes S
3-4 each peaches or pears S
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Pantry Staples
(Check your pantry first and stock up at the store as needed)
olive oil
salt
pepper
vegetable oil
low sodium soy sauce
hoisin sauce
brown sugar
cornstarch
cumin
paprika
breadcrumbs
dried thyme
Worcestershire sauce
Dijon mustard
ketchup
long grain rice
cayenne pepper (optional)
Shopping List by Department
(full list here by department)
Produce
1 bunch broccoli
3 each red pepper S
3 each yellow pepper S
2 each orange pepper S
3 heads garlic
4 each yellow onion (can buy a bag)
2 stalks celery
8 oz. package white mushrooms
1 Tbsp. fresh ginger
2 cups bean sprouts (buy fresh if available, if not buy can)
1 bunch green onions
8 oz. container baby bella mushrooms
1 container guacamole *Optional for quesadillas and tacos
2 each lemon
1 each red onion
1 bunch kale
5 each apples
3 each bananas
2 cups strawberries S (buy extra if desired for breakfast)
1 cup blackberries S (buy extra if desired for breakfast)
1 package dill
3-4 each nectarines or plums *Lunch
1 medium butternut squash S
1 package sage
1 package rosemary
1 package basil
1 bag shredded red cabbage
1 each lime
1 container Simple Truth Organic Salads S *Lunch
1 each English cucumber S *Lunch
1 pint cherry tomatoes *Lunch
1 bag red, white or black seedless grapes S *Snacks
3-4 each peaches or pears S *Snacks
Meat/Protein
1 -1 ½ lbs. boneless pork loin S
1 lb. Simple Truth ground turkey S
1 lb. tilapia fillets S
1 package Kroger brats S
1 package Kroger or Private Selection bacon *Breakfast
Dairy/Eggs
1 bag Kroger shredded monterrey jack S
1 container sour cream *Optional for quesadillas and tacos
1 18 ct. Simple Truth Cage Free eggs S (1 for meatloaf)
1 bag Kroger shredded mozzarella S *Optional for meatloaf
3-4 containers yogurt *Breakfast
Grains/Nuts/Dried Fruit/Pasta
1 package flour or corn tortillas
1 box orzo
Canned Goods & Non-Perishables
1 can black beans
1 jar salsa
1 32 oz. container vegetable broth
1 can diced tomatoes
1 jar peanut butter S *Lunch
Frozen Items
1 bag frozen corn
1 package frozen chopped spinach
1 large bag frozen mixed vegetables
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Weekly Meal Plan Recipes
MAINS
Main 1: Pork Chop Suey
1 cup long grain rice
1 – 1 ½ lbs. boneless pork tenderloin S
½ tsp. salt
½ tsp. pepper
2 Tbsp. vegetable oil
1 bunch broccoli, chopped into florets
1 medium onion, cut into small wedges
1 each red pepper, thinly sliced S
2 stalks celery, cut into ¼ in. slices
8 oz. white mushrooms, sliced
⅓ cup low sodium soy sauce
3 Tbsp. hoisin sauce
2 Tbsp. brown sugar
1 Tbsp. fresh ginger, grated
2 tsp. cornstarch
2 cups bean sprouts
4 each green onions, coarsely chopped
Process:
- Cook the 1 cup of rice according to package instructions.
- Season the pork with the salt and pepper. Heat 1 Tbsp. oil in a large skillet over medium-high heat. Add the pork, cooking until browned. Remove from the skillet and set aside.
- Add the broccoli to the skillet along with 2 Tbsp. water and cook covered until the broccoli is tender. Set broccoli aside with the pork.
- Add the remaining 1 Tbsp. of oil to the skillet and heat over medium-high heat. Add the onion and saute for 2 minutes. Add the red pepper, celery and mushrooms. Cook until just tender, about 3 minutes.
- In a small bowl, whisk together soy sauce, hoisin sauce, brown sugar, ginger and cornstarch. Add to the skillet along with the pork and broccoli as well as the bean sprouts and green onions. Cook until the sauce thickens, continually tossing, about 1 minute or so. Serve over rice.
Main 2: Veggie and Bean Quesadilla
1 Tbsp. olive oil
1 large onion, chopped
1 each yellow bell pepper, seeded and chopped S
3 cloves garlic, chopped
1 container baby bella Mushrooms
2 cups frozen corn
1 can black beans
2 tsp. cumin
6 Tbsp. salsa
To taste salt and pepper
4 each flour tortillas
2 cups monterrey jack shredded cheese S
Optional Toppings:
2 Tbsp. sour cream
1 cup guacamole
Process:
- Heat oil in a large pan over medium-high heat. Add the onion and bell pepper then saute for 5 minutes.
- Add garlic, mushrooms, cumin and saute until peppers are tender.
- Add corn, black beans and salsa. Cook until heated through. Add salt and pepper to taste.
- Spray another pan with cooking spray and heat over medium-high heat. Place a tortilla in the pan and add shredded cheese. Once cheese starts to melt, add ¼-½ cup of vegetable stuffing. Fold the tortilla in half and cook until outsides are golden brown, Repeat with each quesadilla.
- Serve with desired toppings.
Main 3: Brats, Butternut Squash and Apple Bake
1 package brats or italian Sausage (if preferred)
1 medium butternut squash, peeled and cut into cubes S
2 medium apples, cored and cut
2 Tbsp. olive oil
1 tsp. sage, chopped
1 tsp. rosemary, chopped
1 tsp. basil, chopped
1 tsp. salt
1 tsp. pepper
Process:
- Preheat oven to 400 F.
- Combine all ingredients in a large baking dish and then toss to mix.
- Cook for 40 minutes, stopping to stir at 20 minutes.
Main 4: Fish Tacos with Cabbage Slaw
1 lb. tilapia fillets S
2 tsp. each salt and pepper, divided 1 tsp. each
4 Tbsp. olive oil, divided 2 Tbsp. each
2 Tbsp. cayenne pepper (Optional)
1 bag shredded red cabbage
1 each lime, Juiced
4 each corn or flour tortillas
Optional Toppings:
2 Tbsp. sour cream
1 cup guacamole
Process:
-
- Preheat grill on high heat or a grill pan on medium-high heat depending on which you will use to cook the fish.
- In a bowl, combine 1 tsp. each salt and pepper as well as the cayenne pepper if you are using it for a spicier taste. Brush fish with olive oil and cover in spice.
- Place fish on grill grates or grill pan and cook for about 4 minutes on each side until fish is at desired doneness from flaky to charred.
- In another bowl, toss together cabbage, lime juice, 1 tsp. each of salt and pepper.
- While fish is finishing, place tortillas in a warm oven for about 3 minutes Per side to warm.
- Place a piece of fish in a tortilla and top with cabbage slaw and any other desired toppings.
Main 5: Spinach (and cheese if desired) Stuffed Turkey Meatloaf
1 lb. ground turkey S
1 each yellow onion, chopped
1 each egg
1 cup breadcrumbs
½ tsp. dried thyme
1 Tbsp worcestershire sauce
1 package frozen chopped spinach, thawed
To taste salt and pepper
1 Tbsp. Dijon mustard
½ cup ketchup
Optional:
¼ cup shredded mozzarella S
Process:
- Preheat oven to 375 F and spray a small loaf pan with cooking spray to coat.
- In a large bowl combine ground turkey, onion, egg, breadcrumbs, dried thyme. worcestershire sauce and spinach. Then season to taste with salt and pepper.
- If not using mozzarella, place mixture in loaf pan and shape to fit.
- If using mozzarella, place half of the mixture in the loaf plan and shape to fit. Cover with cheese. Place the other half of the mixture on top and shape to fit.
- Combine Dijon and ketchup in a small bowl until well mixed. Cover the top of meatloaf with mixture and bake for 45-55 minutes.
SIDES
Side 1: Fruit Salad
3 each apples
3 each bananas
2 cups strawberries S
1 cup blackberries S
Process:
- Combine all ingredients in a large bowl and toss. Refrigerate and serve cold.
Side 2: Orzo with Kale
1 box orzo
1 lb. kale, stems removed and roughly chopped
1 each lemon, juiced
2 cloves garlic, minced
Process:
- Bring a large pot of salted water to boil. Stir in orzo and cook until al dente then drain.
- Return pasta to pot and place on medium-high heat. Add olive oil, kale and lemon juice. Cook stirring until the greens wilt. Season to taste with salt and pepper.
Side 3: Bell Pepper Salad with Onion
2 Tbsp. olive oil
4 cloves garlic, minced
2 each red bell peppers, seeded and sliced S
2 each yellow bell peppers, seeded and sliced S
2 each orange bell pepper, seeded and sliced S
1 each red onion, chopped
2 Tbsp. dill
1 each lemon, juiced
To Taste salt and pepper
Process:
- Heat olive oil in a pan on medium-high heat. Saute garlic and cumin for 1 minute.
- Add sliced peppers and onion then cook until warm.
- Add lemon juice and dill then toss. Add salt and pepper to taste.
Soup: Vegetable Soup
1 Tbsp. olive oil
1 each yellow onion, diced
1 package frozen mixed vegetables
1 clove garlic
½ tsp. salt
¼ tsp. pepper
4 cups vegetable broth
1 can diced tomatoes (fire roasted would be great here)
Process:
- In a large pot, heat the oil over medium-high heat. Add the onion, garlic, vegetables, salt and pepper. Cook for 5 minutes stirring.
- Add broth and tomatoes to pot and bring to a boil. Cover and lower to a simmer.
- Simmer until vegetables are tender.
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Mega Meal Plan
Kroger
August 30 – September 5
This list is based on Sale items for the week of August 30 – September 5, 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!
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 use 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)
MAINS
Main 1: Roasted Chicken with Mustard Greens
2 each split Chicken Breasts, skin on S
1 tsp. paprika
½ tsp. pepper
¼ tsp. salt
1 tsp. vegetable oil
2 cloves garlic, minced
2 Tbsp. lemon juice
1 Tbsp. unsalted Butter
1 cup red onion, sliced S
3 cloves garlic, chopped
½ cup low sodium chicken broth
1 tsp. brown sugar
1 bunch mustard greens, chopped
To taste salt and pepper
It’s a great week when split chicken breasts are on sale! They are so easy to cook with and delicious to eat. I love the balance of the chicken and the greens here. Cooking with mustard greens, or really any greens, is a great choice that is both cheap and healthy!
Main 2: Mushroom and Asparagus Pasta
8 oz. cavatappi (or your favorite pasta shape)
2 Tbsp. olive oil
2 medium onions, thinly sliced S
5 cloves garlic, thinly sliced
1 5-6 oz. container baby bella mushrooms S
1 lb. asparagus, trimmed at cut diagonally in 1-inch pieces
1 Tbsp. lemon zest
2 Tbsp. lemon juice
1 Tbsp. unsalted butter
To taste salt and pepper
⅓ cup grated parmesan (Optional)
Here is a tasty vegetarian pasta dish for this week. I am a lover of mushrooms and especially with pasta. I chose to use a twisty pasta (cavatappi) this week, but feel free to pick your favorite to use!
Main 3: London Broil with Sautéed Carrots
1 Tbsp. chili powder
1 Tbsp. dried thyme
1 Tbsp. ancho chili powder
To taste salt and pepper
1 each boneless london broil S
1 bag frozen carrots
2 Tbsp. unsalted butter
1 tsp. dill, chopped
1 tsp. lemon zest
To taste salt and pepper
It’s been awhile since London broil has been on sale! We are using a simple, but delicious seasoning on our London broil this week. This is actually a basic seasoning that I tend to use on red meat. Any London broil leftovers could go on the top of some kale salad this week for a scrumptious lunch!
Main 4: Honey Glazed Salmon Over Rice
3 Tbsp. soy sauce
1 Tbsp rice vinegar
2 Tbsp. honey
1 lb. atlantic salmon S
1 cup brown rice, uncooked
3-4 each green onions, chopped
This dish gives you that sweet and savory flavor and it’s quick! I like making the salmon with the honey glaze as it goes well with so many things. Using the rice with this style of salmon is one of my favorites!
Main 5 Sautéed Shrimp & Sweet Peppers
- 1 lb. shrimp, peeled and tails off S
- 1 Tbsp. olive oil
- 3 cloves garlic, minced
- 1 jar sweet peppers, cut in slices
- 1 tsp. salt
- 1 tsp. pepper
- 1 Tbsp. cayenne pepper
- ¼ cup lime juice
Packed with flavor yet with a clean and light feel, this dish will be one of your favorites! I like to use the sweet peppers here and you could always add in some other types to change up the flavor profile a bit.
SIDES
Side 1: Kale Salad
2 bunches kale, finely chopped
1 each red onion, diced S
4 Tbsp. olive oil, divided
1 pint cherry tomatoes, quartered
½ cup almonds, sliced and toasted
¼ tsp. salt
¼ tsp. pepper
¼ cup lemon juice
We have two salads in our line-up of sides this week. It’s a great time of year for salad and salads also double up well to be used for lunch and/or in combination with leftovers of mains to create a healthy and satisfying lunch.
Side 2: Chickpea Salad
2 cans chickpeas, drained and rinsed
1 each red onion, chopped S
3 stalks celery, chopped
To taste salt and pepper
3 Tbsp. olive oil
2 Tbsp. apple cider vinegar
Sometimes I forget how versatile chickpeas can be whether heated or cold. The chickpeas provide this salad with a fullness and a great texture to accompany simple ingredients.
Side 3: Vegetable Medley with Quinoa
2 cups quinoa
2 Tbsp. unsalted butter
1 bag frozen carrots
1bag frozen peas
1 bag frozen green beans
1 bag frozen sweet corn
To taste salt and pepper
Who wants veggies? Another great way to incorporate more veggies that saves time is to use frozen veggies. Many times these are also a cheaper alternative when working with a tight budget.
Soup: Vegetarian Bean Soup
1 Tbsp. olive oil
1 each yellow onion, chopped S
2 each leeks, chopped
3 each carrots, peeled and chopped
4 cloves garlic, chopped
2 Tbsp. chili powder
1 Tbsp. cumin
1 tsp. pepper
4 cups vegetable broth
2 cans white beans
2 cans kidney beans
1 bag frozen corn
1 can crushed tomatoes
This week there is not a lot of produce on sale. With that in mind, I chose to make this soup and many of our sides not only because they work well taste-wise with our mains, but also because they are examples of tasty, healthy food that is inexpensive and great to make when sales are limited.
Breakfast:
1 12 ct. Eggs (if out at home)
1 package Oscar Mayer Bacon S (if out at home)
- As always suggested, bacon and eggs are a fun and tasty breakfast even better when you do your bacon in the oven!
4-5 each Fage or Chobani yogurt S
1 container strawberries
- Both of these classic breakfast items are on sale this week!
Lunch:
1 package lunch meat
1 loaf Kroger whole wheat bread S
3-4 gala apples S
- A lunch time sandwich and an apple could be great this week.
- With the mains and sides that we are making this week, lunch leftovers and combos of those should also be in abundance.
Snacks:
1 bag mandarins S
3-4 each southern yellow peaches S
1 bag red, white, or black seedless grapes S
______________________________________________________
Pantry Staples
(Check your pantry first and stock up at the store as needed)
paprika
pepper
salt
vegetable oil
unsalted butter
brown sugar
olive oil
grated parmesan
chili powder
dried thyme
ancho chili powder
soy sauce
rice vinegar
honey
brown rice
cayenne pepper
apple cider vinegar
cumin
Shopping List by Department
(full list here by department)
Produce
4 heads garlic
3 each lemons
3 each red onions S
1 bunch mustard greens
1 5-6 oz. container Simple Truth Organic baby bella mushrooms S
1 lb. asparagus
1 package dill
1 bunch green onions
1 each lime
2 bunches kale
1 pint cherry tomatoes
3 stalks celery
1 each yellow onion S
2 each leeks
3 each carrots
1 container strawberries S *Breakfast
3-4 each Gala apples S *Lunch
1 bag mandarins S *Snacks
3-4 each southern yellow peaches S *Snacks
1 bag red, white, or black seedless grapes S *Snacks
Meat/Protein
1 package Tyson split chicken breasts S
1 lb. Atlantic salmon side S
1 each boneless London broil S
1 lb. extra large shrimp S
1 package Oscar Mayer bacon (if needed) S *Breakfast
1 package lunch meat *Lunch
Dairy/Eggs
1 12 ct. Eggs (if needed) *Breakfast
4-5 each Fage or Chobani yogurt S *Breakfast
Grains/Nuts/Dried Fruit/Pasta
8 oz. cavatappi pasta
½ cup sliced almonds
2 cups quinoa
1 loaf Kroger whole wheat bread S *Lunch
Canned Goods & Non-Perishables
1 can low-sodium chicken broth
1 jar sweet peppers
2 cans chickpeas
1 large vegetable broth
2 cans white beans
2 cans kidney beans
1 can crushed tomatoes
Frozen Items
2 bags frozen carrots
1 bag frozen peas
1 bag frozen green beans
2 bags frozen sweet corn
________________________________________________________________________
Weekly Meal Plan Recipes
MAINS
Main 1: Roasted Chicken with Mustard Greens
2 each split Chicken Breasts, skin on S
1 tsp. paprika
½ tsp. pepper
¼ tsp. salt
1 tsp. vegetable oil
2 cloves garlic, minced
2 Tbsp. lemon juice
1 Tbsp. unsalted Butter
1 cup red onion, sliced S
3 cloves garlic, chopped
½ cup low sodium chicken broth
1 tsp. brown sugar
1 bunch mustard greens, thoroughly rinsed and chopped
To taste salt and pepper
Process:
- Preheat oven to 450 F. Cover chicken with paprika, salt and pepper.
- Heat a skillet over high heat and add oil, swirling to coat. Add the chicken, skin side down, covering with 1 Tbsp. lemon juice. Cook for 5 minutes and then turn, adding the remaining 1 Tbsp. lemon juice and cook for 3 minutes more. *You might want to back up when adding the lemon juice because you’ll get some spatters as the juice mixes with the hot oil!
- Place pan into the oven and bake for 20 minutes or until done. Chicken is done when internal temperature reaches 165 F.
- For the greens, melt butter in a large skillet over medium-high heat.
- Add the onion and garlic, sauté for 3 minutes or until lightly browned. Add the broth and sugar, cook until liquid is almost evaporated.
- Add greens and sauté until tender. Add salt and pepper to taste. Serve greens and chicken together.
Main 2: Mushroom and Asparagus Pasta
8 oz. cavatappi (or your favorite pasta shape)
2 Tbsp. olive oil
2 medium onions, thinly sliced S
5 cloves garlic, thinly sliced
1 5-6 oz. container baby bella mushrooms S
1 lb. asparagus, trimmed at cut diagonally in 1-inch pieces
1 Tbsp. lemon zest
2 Tbsp. lemon juice
1 Tbsp. unsalted butter
To taste salt and pepper
⅓ cup grated parmesan (Optional)
Process:
- Cook pasta according to package instructions.
- Heat a large skillet over medium-high heat and then add oil.
- Add onion and cook until lightly browned, about 10 minutes.
- Stir in garlic and cook for 2 minutes, then add the mushrooms and asparagus. Cook until mushrooms are browned and asparagus is tender.
- Add pasta, rind, juice and butter. Stir to mix until butter is melted.
- Season to taste with salt and pepper as well as parmesan if desired.
Main 3: London Broil with Sautéed Carrots
1 Tbsp. chili powder
1 Tbsp. dried thyme
1 Tbsp. ancho chili powder
To taste salt and pepper
1 each boneless london broil S
1 bag frozen carrots
2 Tbsp. unsalted butter
1 tsp. dill, chopped
1 tsp. lemon zest
To taste salt and pepper
Process:
- Combine chili powder, thyme, ancho chili powder, salt and pepper in a bowl. Preheat the broiler.
- Coat the London broil with the spice mixture and place in a broiler pan or on a baking sheet.
- Broil for 7-8 minutes on each side until desired temperature is reached (medium= 160 F). When the London broil has reached the desired temperature, remove it from the broiler, cover with foil and let it sit for 10 minutes before cutting.
- While London broil is cooking, bring a pot of salted water to a boil. Place carrots in water and cook until tender, but still crisp, about 4-5 minutes.
- Melt butter in a skillet on medium heat. Add dill, lemon peel, and carrots. Season to taste with salt and pepper. Serve London broil and carrots together.
Main 4: Honey Glazed Salmon Over Rice
3 Tbsp. soy sauce
1 Tbsp rice vinegar
2 Tbsp. honey
1 lb. atlantic salmon S
1 cup brown rice, uncooked
3-4 each green onions, chopped
Process:
- Combine soy sauce, rice vinegar and honey in a bowl. Stir with a whisk until combined.
- Place half of the marinade mixture in a large plastic bag that zips with the salmon. Shake to fully coat the fish and refrigerate for 20 minutes.
- While fish is marinating, cook rice according to package instructions.
- Heat a grill pan coated with cooking spray over medium-high heat. Remove fish from plastic bag, getting rid of excess marinade.
- Place fish in an oiled pan, skin side down and cook on each side for 4-5 minutes. When fish has reached preferred doneness remove fish from pan.
- Plate fish on top of rice and use the marinade that was set aside in step #2 as a sauce to pour over both. Top with green onions and enjoy!
Main 5: Sautéed Shrimp with Sweet Peppers
- 1 lb. shrimp, peeled and tails off S
- 1 Tbsp. olive oil
- 3 cloves garlic, minced
- 1 jar sweet peppers, cut in slices
- 1 tsp. salt
- 1 tsp. pepper
- 1 Tbsp. cayenne pepper
- ¼ cup lime juice
Process:
- Heat a sauté pan over medium-high heat.
- Add oil to pan and swirl to coat. Add garlic and peppers. Sauté until peppers begin to soften.
- Place shrimp in a bowl with salt, pepper and cayenne. Toss to coat.
- Add shrimp to pan and saute until shrimp become opaque, about 5-6 minutes.
- Add lime juice and cook until heated through.
SIDES
Side 1: Kale Salad
2 bunches kale, finely chopped
1 each red onion, diced S
4 Tbsp. olive oil, divided
1 pint cherry tomatoes, quartered
½ cup almonds, sliced and toasted
¼ tsp. salt
¼ tsp. pepper
¼ cup lemon juice
Process:
- In a bowl combine kale and red onion then toss in 1 Tbsp olive oil.
- Place almonds in a small pan and cook over medium-high heat until toasted, about 3-4 minutes. Make sure to stay by the pan so they don’t burn!
- While almonds are toasting, combine the remaining 3 Tbsp. olive oil, salt, pepper and lemon juice in a small bowl to make a dressing.
- Add tomatoes and almond to kale and red onion once almonds are toasted.
- Toss salad with dressing.
Side 2: Chickpea Salad
2 cans chickpeas, drained and rinsed
1 each red onion, chopped S
3 stalks celery, chopped
To taste salt and pepper
3 Tbsp. olive oil
2 Tbsp. apple cider vinegar
Process:
- Combine chickpeas, red onion and celery.
- Toss with salt, pepper, olive oil and vinegar.
- Chill or serve at room temperature.
Side 3: Vegetable Medley with Quinoa
2 cups quinoa
2 Tbsp. unsalted butter
1 bag frozen carrots
1bag frozen peas
1 bag frozen green beans
1 bag frozen sweet corn
To taste salt and pepper
Process:
- Cook quinoa according to package instructions.
- Melt butter in a pan over medium heat.
- Add all four vegetables and cook until heated through and vegetables are tender. Season with salt and pepper.
Soup: Vegetarian Bean Soup
1 Tbsp. olive oil
1 each yellow onion, chopped S
2 each leeks, chopped
3 each carrots, peeled and chopped
4 cloves garlic, chopped
2 Tbsp. chili powder
1 Tbsp. cumin
1 tsp. pepper
4 cups vegetable broth
2 cans white beans
2 cans kidney beans
1 bag frozen corn
1 can crushed tomatoes
Process:
- Heat oil in a large pot on medium-high. Sauté onion, leeks, carrots and garlic for 5 minutes. Add seasoning and saute for 2 minutes.
- Add broth, beans and corn. Bring to a boil.
- Add tomatoes, reduce to medium and simmer for 20 minutes.
________________________________________________________________________
______________________________________
Mega Meal Plan
Kroger
August 23 – August 29
This list is based on Sale items for the week of August 23 – August 29, 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!
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 use 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)
MAINS
Main 1: Flatiron Steak Salad with Roasted Corn
2-3 ears sweet corn S
1 Tbsp. unsalted butter S
1-1 ½ lb. boneless flatiron steak S
To taste salt and pepper
1 tsp. garlic powder
1 container salad greens S
½ each red onion, sliced thinly
1 cup balsamic vinaigrette
Steak salad have been my summer obsession! There is something so amazing about a simple seasoned steak on a beautiful bed of greens with some balsamic that just hits my taste buds perfectly. This also makes easy and tasty leftovers!
Main 2: Roasted Lemon-Rosemary Chicken with Potatoes
1 each whole fryer chicken S
To taste salt and pepper
2 Tbsp. olive oil
1 each lemon, juiced
4 sprigs fresh rosemary, chopped
3 each potatoes, peeled and cut in small chunks
1 Tbsp. olive oil
A whole fryer chicken is always a fun opportunity to play with seasoning. This week, we will do lemon rosemary and match that with some potatoes that we will also use rosemary for. This dish is simple, elegant and easy!
Main 3: Lemon Pepper Fettuccine with Shrimp
8 oz. fettuccine
1 head broccoli, cut into florets
¼ cup unsalted butter S
1 each shallot, finely chopped
10 oz. bag shrimp S
To taste salt and pepper
¼ cup olive oil
1 Tbsp. lemon peel, grated
2 tsp. lemon juice
2 tsp. Italian seasoning
3 tsp. pepper
I love this light yet delicious pasta dish! I like to refer to this as a base pasta because you can change it up by making it without a protein or with a protein such as shrimp, chicken or beef. The possibilities are endless!
Main 4: Blackened Salmon with Rice
1 cup jasmine rice
1 ½ tsp. cumin
½ tsp. salt
½ tsp. paprika
½ tsp. chili powder
¼ tsp. garlic powder
1 lb. salmon S
Blackened fish is very easy to make and offers a wonderful flavor. This week we are putting this over rice as we are going to make a salad/salsa as one of our sides this week and use it as a topping for this fish dish too!
Main 5: Balsamic Glazed Pork Chops with Grilled Pears
3 cups balsamic vinegar
¾ cup brown sugar
2-3 each bone- in pork chops S
4 each pears S
As needed vegetable oil
I like the sweet and savory feel that comes with this dish! We have of course done pork chops and grilled peaches, but we are upping our game this week by adding a simple balsamic glaze and switching our fruit pairing to pears. Based on your feeling for the consistency of the glaze, you could use this instead of the vinaigrette on the flatiron steak salad this week by making a double batch of this glaze.
SIDES
Side 1: Roasted Veggie Delight
2 lbs. Brussels sprouts, cleaned and trimmed
2 lbs. sweet potatoes, peeled and cut in small cubes
1 each red onion, slice thinly
⅓ cup olive oil
2 tsp. cumin
1 tsp. salt
½ tsp. pepper
1 5-6 oz. package white mushrooms, sliced S
2 Tbsp. olive oil
To taste salt and pepper
This has become as staple in my house lately as it is easy to make, tastes amazing and works as a meal or a side. You won’t believe the wonderful smell from your oven while these veggies are roasting!
Side 2: Tomato and Avocado Salad/Salsa
4 each red tomatoes on the vine, chopped S
2 each avocados, peeled, pitted and chopped
½ cup red onion, diced
1 each jalapeno, seeded and chopped
2 Tbsp. olive oil
2 tsp. lemon juice
¼ cup cilantro, chopped
To taste salt and pepper
We made this wonderful salad/salsa a few months back and it sounded delicious for this week to use with salmon! I love this salad/salsa as you can use it as a salad to eat or as a salsa for chips or a main. Grab some tortilla chips that are on sale this week and enjoy!
Side 3: Fruit Salad
3 each peaches, quartered S
2 cups strawberries, sliced S
1 cup blackberries S
There is a large amount of fruit on sale this week so a fruit salad seemed like the perfect choice! I chose to use these three fruits, but blueberries, raspberries, and gala apples are all on sale too. Feel free to combine your favorites!
Soup: Black Bean Soup
1 Tbsp. vegetable oil
1 each red bell pepper, seeded and diced
1 each yellow bell pepper, seeded and diced
1 each onion, diced
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, do not drain
1 tsp. salt
Optional Toppings-
- sour cream
- avocado
A black bean soup seemed to be an exciting soup choice this week with the weather and the mains dishes that we have!
Breakfast:
1 carton Blue Diamond Almond Breeze almond milk S
1 box Cascadian Farm organic cereal
- Enjoy some yummy cereal with almond milk this week.
4-5 each Greek yogurt
1-2 containers berries S
- With so many types of berries on sale this week, yogurt and berries would be easy!
1 each Simple Truth Cage-free eggs S
1 package Smithfield bacon S
- Bacon and eggs are both on sale this week too!
Lunch:
1 package Oscar Mayer lunchmeat S
1 loaf Kroger whole wheat bread S
3-4 each Gala apples S
- Buy lunchmeat and bread to make sandwiches or eat on leftovers. You can even use some leftover meat from mains this week to make great sandwiches.
Snacks:
1 bag Mission tortilla chips S – Eat with the salad/salsa
3-4 each Clif or Luna bars S
1 bag mini carrots
1 pkg hummus
______________________________________________________
Pantry Staples
(Check your pantry first and stock up at the store as needed)
unsalted butter S
salt
pepper
garlic powder
balsamic vinaigrette
Olive Oil
Italian seasoning
jasmine rice
cumin
paprika
chili powder
garlic powder
balsamic vinegar
brown sugar
vegetable oil
Shopping List by Department
(full list here by department)
Produce
2-3 ears sweet corn S
1 container Simple Truth organic salads S
2 each red onion
3 each lemons
1 package rosemary
3 each potatoes
1 head broccoli
1 each shallot
3 each peaches S
2 lbs. Brussels sprouts
2 lbs. sweet potatoes
1 5-6 oz. package white mushrooms S
4 each red tomatoes on the vine S
2 each avocados (add 1-2 more if using with soup)
1 each jalapeno
1 bunh cliantro
4 each pears S
2 cups strawberries S
1 cup blueberries S
1 each red bell pepper
1 each yellow bell pepper
1 each onion
1 head garlic
Meat/Protein
1- 1 /12 lb. boneless flatiron steak S
1 each Heritage Farm whole fryer chicken S
10 oz. bag Kroger shrimp (frozen) S
1 lb. Atlantic salmon S
2-3 each bone-in center cut pork chops S
Dairy/Eggs
1 small container sour cream *Optional for soup
Grains/Nuts/Dried Fruit/Pasta
8 oz. fettuccine
Canned Goods & Non-Perishables
1 large container low-sodium chicken broth
2 15 oz. cans black beans
Frozen Items
None this week
________________________________________________________________________
Weekly Meal Plan Recipes
MAINS
Main 1: Flatiron Steak Salad with Roasted Corn
2-3 ears sweet corn S, husks removed
1 Tbsp. unsalted butter S
1-1 ½ lb. boneless flatiron steak S
To taste salt and pepper
1 tsp. garlic powder
1 container salad greens S
½ each red onion, sliced thinly
1 cup balsamic vinaigrette
Process:
- Preheat oven to 450 F and rub each ear of corn with butter and season with salt and pepper.
- Wrap each ear tightly with aluminum foil and place on oven rack. Bake for 20 minutes or until corn is tender.
- While corn is baking preheat grill to medium-high and season steak with salt, pepper and garlic powder.
- Cook steak on each side for about 5 minutes, until the internal temperature reaches 150 F. Remove steak from grill and let cool for 5 minutes before slicing against the grain.
- Place steak slices on top of salad greens and red onion, then add balsamic.
- The corn can be served alongside the salad or you can remove the corn from the cob and add to the salad.
Main 2: Roasted Lemon-Rosemary Chicken with Potatoes
1 each whole fryer chicken S
To taste salt and pepper
2 Tbsp. olive oil
1 each lemon, juiced
4 sprigs fresh rosemary, chopped (separate the sprigs, 2 and 2)
3 each potatoes, peeled and cut in small chunks
1 Tbsp. olive oil
Process:
- Preheat oven to 425 F and place chicken in a roasting pan. Season outside of chicken with salt and pepper then combine olive oil, lemon juice and two sprigs of the rosemary together in a small bowl.
- Use your hands to cover chicken with mixture inside and out, as well as under the skin by gently running your fingers under until loosened then carefully adding seasoning.
- Set a timer to roast the chicken for about 1 hour.
- While chicken is roasting, take the cut potatoes, place them in a bowl and add salt, pepper, chopped rosemary, and 1 Tbsp. olive oil. Mix thoroughly.
- When the timer for chicken has 30 minutes remaining, add potatoes in roasting pan around chicken and continue to roast both until chicken has reached a temperature of 165 F and potatoes are tender.
Main 3: Lemon Pepper Fettuccine with Shrimp
8 oz. fettuccine
1 head broccoli, cut into florets
¼ cup unsalted butter S
1 each shallot, finely chopped
10 oz. bag shrimp S
To taste salt and pepper
¼ cup olive oil
1 Tbsp. lemon peel, grated
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 broccoli 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. Sauté until shallot is a slightly golden color.
- Add shrimp and cook 5-6 minutes until shrimp is opaque, flipping halfway through cooking.
- Add olive oil, lemon peel, lemon juice, Italian seasoning and pepper.
- Add pasta/broccoli mixture and toss to coat. Top with parmesan if desired.
Main 4: Blackened Salmon with Rice
1 cup jasmine rice
1 ½ tsp. cumin
½ tsp. salt
½ tsp. paprika
½ tsp. chili powder
¼ tsp. garlic powder
1 lb. salmon S
Process:
- Cook rice according to package instructions. (Cook one cup rice with 2 cups water in a medium saucepan with a lid until tender.)
- Preheat oven to 375 F. Combine cumin with garlic powder and then rub on salmon.
- Place salmon on a foil lined baking sheet and cook until fish is flaky, about 15-20 minutes.
- Plate fish on top of rice and top the fish with some of the tomato and avocado salsa/salad.
Main 5: Balsamic Glazed Pork Chops with Grilled Pears
3 cups balsamic vinegar
¾ cup brown sugar
2-3 each bone- in pork chops S
2-3 each pears S
As needed vegetable oil
Process:
- Combine balsamic vinegar and brown sugar in a saucepan over medium heat, stirring until sugar has dissolved. Bring to a boil and then reduce to simmer for about 20 minutes. Glaze should have a coating effect. Let glaze cool and set aside, keeping in mind that the glaze will appear thinner when it’s hot and will “set” as it cools.
- Preheat oven to 375 F. Pour about 2 Tbsp. of vegetable oil in a skillet over high heat and add pork chops. Sear pork chops for about 3 minutes on each side and then transfer skillet to the oven and cook for about 15 minutes, until temperature reaches 145 F.
- Cut pears in half and remove any seeds. Rub vegetable oil on the cut side of pear halves and place on a grill pan for 3-4 minutes, until grill marks appear.
- Plate pork chops and pear halves together and top with balsamic glaze.
SIDES
Side 1: Roasted Veggie Delight
2 lbs. Brussels sprouts, cleaned and trimmed
2 lbs. sweet potatoes, peeled and cut in small cubes
1 each red onion, slice thinly
⅓ cup olive oil
2 tsp. cumin
1 tsp. salt
½ tsp. pepper
1 5-6 oz. package white mushrooms, sliced S
2 Tbsp. olive oil
To taste salt and pepper
Process:
- Preheat oven to 400 F and line a large baking sheet with foil. Spray the foil with cooking spray to prevent veggies from sticking.
- Combine Brussels sprouts, sweet potatoes and red onion in a bowl. Add olive oil, cumin, salt and pepper and mix thoroughly.
- Place veggies on baking sheet in oven and set a timer to cook for 40 minutes.
- Put mushrooms in the same bowl and add extra olive oil, salt and pepper. Mix thoroughly.
- Once the veggies have been cooking for 20 minutes, add mushrooms to baking sheet and roast until timer is complete.
Side 2: Tomato and Avocado Salad/Salsa
4 each red tomatoes on the vine, chopped S
2 each avocados, peeled, pitted and chopped
½ cup red onion, diced
1 each jalapeno, seeded and chopped
2 Tbsp. olive oil
2 tsp. lemon juice
¼ cup cilantro, chopped
To taste salt and pepper
Process:
- Combine tomato, avocado, red onion and jalapeno in a large bowl. Add olive oil and lemon juice then toss to combine.
- Add cilantro, salt and pepper and combine again.
Side 3: Fruit Salad
4 each pears, quartered S
2 cups strawberries, sliced S
1 cup blackberries S
Process:
- Combine all ingredients in a bowl. Cover and chill.
Soup: Black Bean Soup
1 Tbsp. vegetable oil
1 each red bell pepper, seeded and diced
1 each yellow bell pepper, seeded and diced
1 each onion, diced
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, do not drain
1 tsp. Salt
Optional Toppings-
- sour Cream
- avocado
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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Mega Meal Plan
Kroger
August 16th – August 22nd
This list is based on Sale items for the week of August 16th – 22nd, 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!
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 use 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: Cajun Shrimp and Rice
1 cup long grain rice
½ cup onion, minced
¼ cup green bell pepper
2 cloves garlic, minced
2 Tbsp. olive oil
2 tsp. Cajun seasoning
¼ tsp. Cayenne pepper
1 lb. shrimp, peeled and tails off S
To taste salt and pepper
1 container grape tomatoes, halved
For serving parsley, finely chopped
Let’s bring a little spice to this last part of summer! I absolutely love shrimp and add a little bit of spice, it’s a done deal! This dish is full of taste and easy to make.
Main 2: Boneless Strip Steak with Corn on the Cob
1 Tbsp. chili powder
1 Tbsp. dried thyme
1 Tbsp. ancho chili powder
To Taste salt and pepper
1 each half boneless strip S
2 Tbsp. olive oil
2-3 each corn on the cob S
2 Tbsp. unsalted butter
To taste salt and pepper
We can prepare this Boneless Strip Steak similar to our London Broil! A little bit of seasoning and simple cooking make this a dish you will crave!
Main 3: Meatless Stuffed Peppers
1 cup brown rice, cooked
1 Tbsp. olive oil
1 each onion, chopped
1 bag frozen corn S
1 can black beans
½ tsp. chili powder
To Taste salt and pepper
3 each bell peppers, pick your colors, cut in half, seeds removed S
1 cup Mexican cheese blend S *replace with nutritional yeast for
Vegan
A great vegetarian dish that will fill you up and keep you satisfied! This dish is easy to make and any extra stuffing for the peppers is great for leftovers.
Main 4: Salmon with Lemon Dill Sauce on Greens
1 lb. salmon fillets S
1 tsp. lemon-pepper seasoning
1 tsp. salt
5-6 oz. container greek plain yogurt S
1 ½ Tbsp. fresh dill, chopped
1 tsp. lemon zest
1 Tbsp. lemon juice
2 cloves garlic, minced
To taste salt and pepper
2 cups salad greens
I love all of the seafood on sale this week! The lemon dill sauce pairs well with greens to give you that salad feel, but this dish will definitely fill you up and make for a wonderful summer evening.
Main 5: Pork Chops with Grilled Fruit
1 each lime, juiced
1 each lemon, juiced
½ cup soy sauce
1 Tbsp. brown sugar
1 tsp. ground ginger
To taste salt and pepper
3-4 each pork chops S
6 rings pineapple
2-3 each peaches, pitted and quartered S
There are many types of bone-in pork chops on sale this week so, pick the package that works for you. If you have some in the freezer, make use of those this week and do not buy! Pork is a wonderful pairing with grilled fruit and the flavors melt together!
Side 1: Potato Salad
2 tsp. salt, divided
3 ½ lbs. russet potatoes, cut into small chunks
2 Tbsp. olive oil
1 each onion, diced
1 cup vegetable stock
¾ cups apple cider vinegar
2 Tbsp. dijon mustard
2 Tbsp. sugar
To taste black pepper
3 Tbsp. parsley
Potato salad is a great match for many of our mains this week. This potato salad is different in that it does not use mayo.
Side 2: White Beans with Basil
2 cloves garlic, finely chopped or minced
As needed cooking spray
2 cans white beans (cannellini or navy), drained and rinsed
1 cup grape tomatoes, halved
2 Tbsp. red onion, finely chopped
1 tsp. salt
1 tsp. pepper
½ cup basil leaves torn into pieces
These beans will leave you wanting more! A simple side that pairs well with almost any main. Plus add some vegetable broth for a quick soup.
Side 3: Spinach Salad with Berries
1 large container baby spinach
1 container strawberries S
1 container blueberries
5 oz. crumbled Gorgonzola cheese
3 oz. walnuts, chopped
As needed balsamic vinaigrette
Here is a tasty and easy salad for this week that will work great for lunch too! I love the mix of the gorgonzola with the berries and the walnuts!
Soup: Corn Chowder
2 Tbsp olive Oil
1 each onion, chopped
5 sprigs fresh thyme leaves
2 cloves garlic, minced
2-3 each russet potatoes, peeled and cut into small pieces
1 16oz. Package frozen corn S
6 cups vegetable broth
2 cups heavy cream, milk or vegan milk (unsweetened, unflavored)
To taste salt and pepper
4 each green onions, chopped
Here is a soup that is not too heavy, but with just enough creaminess. The potatoes lend a little thickness to the corn in this easy-to-make & healthy soup.
Breakfast:
Greek Yogurt and fruit S
Eggs S and Bacon
Lunch:
Leftovers- this is a great week to have leftovers for lunch or your large sides and soup!
Sandwiches with lunchmeat S
Bartlett pears S
Snacks:
Red, white or black seedless grapes S
Black or red plums S
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Pantry Staples
(Check your pantry first and stock up at the store as needed)
olive oil
salt and pepper
chili powder
dried thyme
ancho chili powder
lemon-pepper seasoning
brown rice
soy sauce
brown sugar
ground ginger
apple cider vinegar
dijon mustard
sugar
cooking spray
unsalted butter
long grain rice
Cajun seasoning
cayenne pepper
Shopping List by Department
(full list here by department)
Produce
1 5 lb. Bag russet potatoes
2-3 each corn on the cob S
1 package fresh dill
1 each lemon
2 heads garlic
1 container Fresh Selection Salad Blends
3 each bell peppers (you pick colors) S
1 each green bell pepper
4 each yellow onion
1 each lime
1 large/1 can pineapple
2-3 each yellow peaches
1 bunch parsley
2 pints grape tomatoes
1 each red onion
1 package basil
1 package fresh thyme
1 bunch green onions
2 containers blueberries *1 for salad, the other for breakfast
1 container strawberries S
1 container baby spinach
2-3 each Bartlett pears S *Lunch
3-4 each black or red plums S *Snacks
1 bag red, white or black seedless grapes S *Snacks
Meat/Protein
1 lb. shrimp S
1 each half boneless strip S
1 lb. salmon fillets S
1 package pork chops S (if you do not have any frozen)
1 package bacon S *Breakfast (if needed)
1 package Oscar Mayer lunch meat S *Lunch
Dairy/Eggs
5-6 oz. container Chobani plain greek yogurt S
1 package Kroger mexican blend cheese S
2 cups heavy cream
1 12 ct. eggs S *Breakfast
4-5 containers Fage or Chobani greek yogurt S *Breakfast
5 oz. crumbled Gorgonzola
Grains/Nuts/Dried Fruit/Pasta
3 oz. walnuts
1 loaf bread, whole wheat S *Lunch
Canned Goods & Non-Perishables
1 can black beans
2 32oz. Containers vegetable broth
2 14.5 oz. cans white beans (Cannellini or Navy)
1 bottle balsamic vinaigrette
Frozen Items
1 bag, small Kroger Frozen Corn S
________________________________________________________________________
Weekly Meal Plan Recipes
Mains
- Cajun Shrimp and Rice
Ingredients
- 1 cup long grain rice
- ½ cup onion, minced
- ¼ cup green bell pepper
- 2 cloves garlic, minced
- 2 Tbsp. olive oil
- 2 tsp. Cajun seasoning
- ¼ tsp. cayenne pepper
- 1 lb. shrimp, peeled and tails off S
- To taste salt and pepper
- 1 container grape tomatoes, halved
- For serving parsley, finely chopped
Process
-
- Make 1 cup of rice according to package instructions.
- In a large skillet over medium heat, add the butter, onion, bell pepper and garlic. Saute for about 5 minutes.
- Add the olive oil, Cajun seasoning, cayenne, and shrimp. Then add salt and pepper. Cook until the shrimp are almost opaque.
- Add the tomatoes and cook stirring about 1-2 minutes, ensuring that the shrimp are done.
- Serve over rice and top with parsley.
Suggested Side: Corn Chowder or Spinach Salad with Berries
- Boneless Strip Steak with Corn on the Cob
Ingredients
- 1 Tbsp. chili powder
- 1 Tbsp. dried thyme
- 1 Tbsp. ancho chili powder
- To taste salt and pepper
- 2 Tbsp. olive oil
- 2-3 each corn on the cob S
- 2 Tbsp. unsalted butter
- To taste salt and pepper
Process
-
- Combine chili powder, thyme, ancho chili powder, salt and pepper in a bowl. Preheat the broiler.
- Coat the boneless strip with the spice mixture and place in a broiler pan or on a foil-lined baking sheet.
- Broil for 7-8 minutes on each side until desired temperature is reached (medium= 160 F). When the meat has reached the desired temperature, remove it from the broiler, cover with foil and let it sit for 10 mins. before cutting.
- While meat is cooking, bring a pot of salted water to a boil. Place corn in water and cook until tender, about 10 minutes.
- Melt butter in a skillet on medium heat. Place corn in skillet with butter and let brown slightly while turning. Season to taste with salt and pepper. Serve steak and corn together.
Suggested Side: Potato Salad or White Beans with Basil
- Meatless Stuffed Peppers
Ingredients
- 1 cup brown rice, cooked
- 1 Tbsp. olive oil
- 1 each onion, chopped
- 1 bag frozen corn S
- 1 can black beans
- ½ tsp chili powder
- To taste salt and pepper
- 3 each bell peppers, cut in half, seeds removed S
- 1 cup Mexican cheese blend
Process
-
- Cook rice according to package instructions (or use any leftover rice). Preheat oven to 350 F.
- When rice is close to being done, heat olive oil in a skillet over medium heat.
- Add onion and cook slowly until softened, about 5 minutes.
- Combine rice, onion, corn and black beans in the skillet. Add chili powder, salt and pepper. Cook until beans and corn are warmed through. Adjust seasonings if desired.
- Stuff each pepper half with mixture and then top with cheese,
- Place peppers in a baking dish or on a baking sheet and bake until cheese is melted and stuffing is heated through, about 25-30 minutes.
*Make this dish vegan by leaving out the cheese and using nutritional yeast instead in the stuffing mixture.
Suggested Side: Corn Chowder or Potato Salad
- Salmon with Lemon Dill Sauce on Greens
Ingredients
- 1 lb. salmon fillets S
- 1 tsp. lemon-pepper seasoning
- 1 tsp. salt
- 5-6 oz. container greek plain yogurt S
- 1 ½ Tbsp. fresh dill, chopped
- 1tsp. lemon zest
- 1 Tbsp. lemon juice
- 2 cloves garlic, minced
- To taste salt and pepper
- 2 cups salad greens
Process
-
- Preheat oven to 450 F.
- Season salmon with lemon-pepper seasoning and salt.
- Place salmon on an oiled baking sheet, skin side down, and bake for about 12-15 minutes.
- While salmon cooks combine yogurt, lemon zest, lemon juice, garlic, salt and pepper together in a bowl and mix thoroughly.
- When salmon is done, place a bed of salad greens on a plate and serve fish over greens. Spoon lemon dill sauce on top of fish and enjoy!
Suggested Side: Potato Salad or White Beans with Basil
- Pork Chops with Grilled Fruit
Ingredients
- 1 each lime, juiced
- 1 each lemon, juiced
- ½ cup soy sauce
- 1 Tbsp. brown sugar
- 1 tsp. ground ginger
- To taste salt and pepper (we suggest starting with 1 tsp each)
- 3-4 each pork chops S
- 6 rings pineapple
- 2-3 each peaches, pitted and quartered S
Process
-
- In a large bowl combine lime juice, lemon juice, soy sauce, brown sugar, ground ginger, salt and pepper.
- Place pork chops and mixture in a large ziploc bag together, shaking to fully coat pork chops. Place in fridge for 30 minutes.
- Heat a grill pan on medium heat or on an outdoor grill if you prefer. If using an outdoor grill, lightly oil the grates.
- Remove the pork chops from the fridge and from the marinade, shaking off excess. Grill pork for 7-8 minutes on each side. Internal temperature should reach 145 F.
- Add pineapple and peaches to pan or grill and grill for 3-4 minutes per side or until grill marks appear. Serve together.
Suggested Side: Potato Salad or White Beans with Basil
Sides
- Potato Salad
Ingredients
- 2 tsp. salt, divided
- 3 ½ lbs. russet potatoes, cut into small chunks
- 2 Tbsp. olive oil
- 1 each yellow onion, diced
- 1 cup vegetable broth
- ¾ cups apple cider vinegar
- 2 Tbsp. dijon mustard
- 2 Tbsp. sugar
- To taste black pepper
- 3 Tbsp. parsley
Process
- Bring a large pot of water with 1 tsp. salt to a boil.
- Add potatoes and return to boil. Reduce heat to medium and cook potatoes until soft, about 10 minutes. Drain and set aside to cool.
- Heat 1 Tbsp. oil in a pan over medium-high heat and add the onion. Cook until tender.
- Stir in vegetable broth, vinegar, mustard and sugar. Cook, being sure to stir, for about 15 minutes. Mixture should be at a small bubble.
- Add potatoes and mix to coat. Add remaining 1 tsp. of salt and then pepper to taste. Sprinkle with parsley. Serve hot or cold.
- White Beans with Basil
Ingredients
- 2 cloves garlic, finely chopped or minced
- As needed cooking spray
- 2 cans white beans, drained and rinsed
- 1 cup grape tomatoes, halved
- 2 Tbsp. red onion, finely chopped
- 1 tsp. salt
- 1 tsp. pepper
- ½ cup basil leaves, torn into pieces
Process
- Place a pan coated with cooking spray over medium heat. Add garlic and sauté.
- In a bowl combine white beans, tomatoes, red onion, salt and pepper. Add garlic once cooled.
- Add torn basil leaves and toss to mix. Serve at room temperature or cold.
- Spinach Salad with Berries
Ingredients
- 1 large container baby spinach
- 1 container strawberries, quartered S
- 1 container blueberries
- 5 oz. crumbled Gorgonzola cheese
- 3 oz. walnuts, chopped
- As needed balsamic vinaigrette
Process
- Combine spinach, strawberries, blueberries, cheese and walnuts in a large salad bowl.
- Cover and refrigerate. Add dressing for each salad that is made during the week so as to keep your greens and walnuts from getting mushy.
Soup
Corn Chowder
Ingredients
- 2 Tbsp. olive oil
- 1 each onion, chopped
- 5 sprigs fresh thyme leaves
- 2 cloves garlic, mince
- 2-3 each Russet potatoes, peeled and cut into small pieces
- 1 16 oz. package frozen corn S
- 6 cups vegetable broth
- 2 cups heavy cream, milk or nut-milk (unsweetened and unflavored)
- To taste salt and pepper
- 4 each green onions, chopped
Process
- Heat the olive oil over medium heat. Add the onion and thyme and cook 8-10 minutes until onion is soft.
- Stir in the garlic and cook for 2 minutes.
- Add in the potatoes, corn, vegetable broth and heavy cream, milk or nut-milk and bring to a boil.
- Reduce heat and simmer for about 15 minutes until potatoes are tender.
- Place half of the soup mixture in a blender and puree until potatoes are smooth.
- Season with salt and pepper then top with green onion.
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_________________________________________
Mega Meal Plan
Kroger
August 2nd – August 8th
This list is based on Sale items for the week of August 2nd – 8th, 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!
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 use 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: Cajun Shrimp and Rice
1 cup long grain rice
½ cup onion, minced
¼ cup green bell pepper
2 cloves garlic, minced
2 Tbsp. olive oil
2 tsp. Cajun seasoning
¼ tsp. Cayenne pepper
1 lb. shrimp, peeled and tails off
To taste salt and pepper
1 container grape tomatoes, halved S
For serving parsley, finely chopped
Let’s spice it up Cajun style with a great and easy shrimp and rice dish! This dish does contain some spicy ingredients, but it is well balanced with the rice and tomatoes.
Main 2: Italian Sausage with Pasta and Greens
8 oz. medium shell pasta
1 bunch mustard greens, stems removed, washed and roughly chopped
2 Tbsp. olive oil
1 each yellow onion, chopped
1 package Italian sausage, cut into 1-inch pieces S
3 cloves garlic, finely chopped
1 cup low sodium chicken broth
To taste salt and pepper
¾ Tbsp. Italian seasoning
¼ cup grated parmesan cheese
The combination of sausage and mustard greens is amazing in this dish! Quick and easy to make, but big on flavor!
Main 3: Spiced Tilapia with Rice and Beans
2 Tbsp. olive oil
2 cloves garlic, minced
1 cup long grain rice
2 cups low sodium chicken broth
1 15 oz. can dark red kidney beans
4 each green onions, chopped
1 tsp. olive oil
1 lb. tilapia fillets S
½ tsp chili powder
½ tsp. salt
¼ tsp. Pepper
I love the ease of the rice and beans in this dish and the amazingly comforting feeling that they give. Eat leftovers for lunch and enjoy!
Main 4: Chicken, Potatoes and Peas
⅛ cup olive oil
1 each whole fryer chicken S
4 each potatoes
1 large onion, cut into wedges S
1 14.5 oz. can tomato sauce
¼ tsp. salt
¼ tsp. pepper
½ tsp. parsley
1 tsp. dried basil
1 tsp. Italian seasoning
½ tsp. garlic powder
1 bag frozen peas S
You know when a whole chicken is on sale this is my go to!! It also seemed fitting as my husband was able to visit his mom’s house while on a work trip this past week, but she happened to be on a trip so he did not get mom’s home cooking. This is a dish we make because of her so it’s a great week to make it!
Main 5: Seared Pork Chops with Asparagus
1 bunch asparagus, trimmed
2 Tbsp. olive oil
To taste salt and pepper
1 Tbsp. olive oil
1 lb. boneless pork chops S
½ tsp. salt
½ tsp. Pepper
Simple ingredients and great flavor! I love a juicy pork chop and sometimes tend to try to do too much with it seasoning-wise. It’s not a bad thing to step back every once in awhile and truly enjoy the flavor with minimal seasoning.
Side 1: Red Potato and Green Bean Salad
2 lbs. Red potatoes, cut into quarters
1 lb. fresh green beans, trimmed
½ each red onion, diced
¼ cup olive oil
½ tsp. salt
½ tsp. pepper
½ tsp. garlic powder
Although many of these ingredients are not on sale this week, it is a slow week on sale items and this is an inexpensive dish that works well for a week like this! This can be served cold or warmed and it goes with just about everything!
Side 2: Sautéed Carrots
1 1-lb bag whole carrots S
2 Tbsp. unsalted butter S
1 tsp. dill
1 tsp. lemon peel
To taste salt and pepper
As an adult, I have learned to eat and enjoy many more vegetables than I did as a child. Carrots are one, though, that I have always loved! The beauty of making a dish with carrots is that you can season them so many ways or pair them with other veggies. Any way that you choose to make them, they are easy, healthy and delicious!
Side 3: Vegetable Medley
2 Tbsp. unsalted butter
1 bag frozen carrots
1 bag frozen peas
1 bag frozen green beans
1 bag frozen sweet corn
*You can change this side up by picking any 3-4 vegetables that you prefer.
Frozen vegetable can be a great time-saving alternative to fresh and they are still healthy. They are also a great choice to work with on a budget for a week like this where there are not a large amount of vegetables on sale.
Soup: Tomato Soup
1 Tbsp. olive oil
1 medium yellow onion, diced
1 pinch salt
1 32 oz. container vegetable broth
2 14.5 oz. cans crushed tomatoes
1 cup heavy cream
1/ tsp. salt
¼ tsp. pepper
To taste salt and pepper
Always the summer dilemma of enjoying soup, but what works with the heat, right? Tomato soup is always a great option! It’s not too heavy, but filling enough.
Breakfast:
Bacon and Eggs- grab some eggs if you are out and Smithfield bacon is on sale this week.
Yogurt with Berries- we actually do not have yogurt on sale this week, but there are strawberries and yogurt is such a delicious and inexpensive breakfast option.
Lunch:
Sandwiches- Hillshire farm lunch meat and a loaf of kroger bread to make sandwiches and rotate with your leftovers.
Red, white or black seedless grapes S
Snacks:
cantaloupe S
yellow peaches S
______________________________________________________
Pantry Staples
(Check your pantry first and stock up at the store as needed)
long grain rice
unsalted butter
olive oil
Cajun seasoning
cayenne pepper
salt
pepper
Italian seasoning
chili powder
garlic powder
grated parmesan cheese
dried basil
Shopping List by Department
(full list here by department)
Produce
4 each yellow onion (may want to buy a bag if cheaper)
1 each green bell pepper
1 head garlic
1 10 oz. container grape tomatoes S
1 bunch parsley
1 bunch mustard greens
1 bunch green onions
1 1-lb bag carrots
1 bunch asparagus
1 5lb. bag red potatoes
1 lb. fresh green beans
1 each red onion
1 bag Simple Truth Organic whole carrots S
1 package dill
1 each lemon
1 container strawberries S *Breakfast
1 bag red, white or black seedless grapes S *Lunch
3-4 each mandarins S *Snack
1 large cantaloupe S *Snack
4 each potatoes
Meat/Protein
1 lb. shrimp
1 package Johnsonville Italian sausage S
1 lb. fresh tilapia fillets S
1 each Heritage Farm whole fryer chicken S
1 package boneless pork chops S
1 package Smithfield bacon S *Breakfast
1 package Hillshire Farm lunch meat S *Lunch
Dairy/Eggs
1 12 ct. Eggs *Breakfast
1 cup heavy cream
4-5 containers yogurt *Breakfast
Grains/Nuts/Dried Fruit/Pasta
1 8 oz. box medium shell pasta
1 loaf Kroger bread S *Lunch
Canned Goods & Non-Perishables
1 32 oz container low sodium chicken broth
1 15 oz. can Kroger dark red kidney beans
1 32 oz. container vegetable broth
2 14.5 oz. cans crushed tomatoes
1 14.5 oz. can tomato sauce
Frozen Items
2 bags frozen peas
1 bag frozen carrots
1 bag frozen green beans
1 bag frozen sweet corn
________________________________________________________________________
Weekly Meal Plan Recipes
Mains
- Cajun Shrimp and Rice
Ingredients
- 1 cup long grain rice
- ½ cup onion, minced
- ¼ cup green bell pepper
- 2 cloves garlic, minced
- 2 Tbsp. olive oil
- 2 tsp. Cajun seasoning
- ¼ tsp. Cayenne pepper
- 1 lb. shrimp, peeled and tails off
- To taste salt and pepper
- 1 container grape tomatoes, halved S
- For serving parsley, rinsed and finely chopped
Process
- Make 1 cup of rice according to package instructions.
- In a large skillet over medium heat, add the butter, onion, bell pepper and garlic. Sauté for about 5 minutes.
- Add the olive oil, Cajun seasoning, cayenne, and shrimp. Then add salt and pepper. Cook until the shrimp are almost opaque.
- Add the tomatoes and cook stirring about 1-2 minutes, ensuring that the shrimp are done.
- Serve over rice and top with parsley.
Suggested Side: Sautéed Carrots or Vegetable Medley
- Italian Sausage with Pasta and Greens
Ingredients
- 8 oz. medium shell pasta
- 1 bunch mustard greens, stems removed, rinsed well and chopped
- 2 Tbsp. olive oil
- 1 each yellow onion, chopped
- 1 package Italian sausage, cut into 1-inch pieces S
- 3 cloves garlic, finely chopped
- 1 cup low sodium chicken broth
- To taste salt and pepper
- ¾ Tbsp. Italian seasoning
- ¼ cup grated parmesan cheese
Process
- Cook pasta according to directions (minus 1 minute) in a large pot adding broccoli during last 5 minutes. Drain and then rinse with cold water.
- Heat olive oil in a skillet over medium-high heat. Add onion, sausage and garlic. Cook until sausage is browned.
- Add pasta/broccoli mixture, chicken broth, salt, pepper and italian seasoning. Cook until heated thoroughly. Top with parmesan.
Suggested Side: Tomato Soup or Sautéed Carrots
- Spiced Tilapia with Rice and Beans
Ingredients
- 2 Tbsp. olive oil
- 2 cloves garlic, minced
- 1 cup long grain rice
- 2 cups low sodium chicken broth
- 1 15 oz. can dark red kidney beans, rinsed
- 4 each green onions, chopped
- 1 tsp. olive oil
- 1 lb. tilapia fillets S
- ½ tsp chili powder
- ½ tsp. salt
- ¼ tsp. pepper
Process
- Heat oil in a saucepan over medium-high heat. Add garlic and sauté for 1 minute, then add onion and sauté for 3 minutes, until softened.
- Add rice sautéing with garlic and onion for 1 minute. Then pour in broth and bring to a boil.
- Cover and lower the heat. Simmer for about 20 minutes. Until liquid is absorbed and rice is tender.
- While rice is simmering, heat the 1 tsp. of oil in a sauté pan. Season fish with chili powder, salt and pepper.
- Cook tilapia until flaky, about 4-5 minutes. on each side.
- Heat beans with a bit of water until ready to use.
- Serve fish alongside or on top of rice and beans.
Suggested Side: Sautéed Carrots or Tomato Soup
- Chicken, Potatoes and Peas
Ingredients
- ⅛ cup olive oil
- 1 each whole fryer chicken S
- 4 each potatoes
- 1 large onion, cut into wedges
- 1 14.5 oz. can tomato sauce
- ¼ tsp. salt
- ¼ tsp. pepper
- ½ tsp. parsley
- 1 tsp. dried basil
- 1 tsp. Italian seasoning
- ½ tsp. garlic powder
- 1 bag frozen peas S
Process
- Preheat oven to 350 degrees and pour olive oil into a baking dish. Add potatoes, onion and chicken.
- Add half of the can of tomato sauce as well as the salt, pepper, parsley, basil, Italian seasoning and garlic powder. Toss everything together inside baking dish. The dish should be coated in the tomato sauce, not dripping. If it seems dry, add more tomato sauce to achieve desired coating.
- Cover with foil and bake for 1 hour.
- After 1 hour, take off the foil cover and see if the potatoes are done (potatoes feel tender). If not done, continue cooking in 5 minute increments until they are done.
- Cook without cover until not liquid-y for 15 min.
- After 15 minutes. clear a corner in the baking dish and put in ½ of the bag of peas. Mix peas with juice from cooking and cook for an additional 10 mins.
Suggested Side: Sautéed Carrots or Tomato Soup
- Seared Pork Chops with Asparagus
Ingredients
- 1 bunch asparagus, trimmed
- 2 Tbsp. olive oil
- To taste salt and pepper
- 1 Tbsp. olive oil
- 1 lb. boneless pork chops S
- ½ tsp. salt
- ½ tsp. pepper
Process
- Heat oven to 425 F. Place the asparagus on a baking sheet in a single layer and drizzle with oil.
- Season with salt and pepper to taste and then use your hands to combine. Roast for about 20 minutes.
- While asparagus is roasting, put olive oil in a saute pan or skillet over medium-high heat.
- Place pork chops in pan and cook for at least 4 minutes, then flip.
- Once flipped, sprinkle with salt and pepper and continue to cook until done. The internal temperature should reach 160 F.
Suggested Side: Red Potato and Green Bean Salad or Tomato Soup
Sides
- Red Potato and Green Bean Salad
Ingredients
- 2 lbs. red potatoes, cut into quarters
- 1 lb. fresh green beans, trimmed
- ½ each red onion, diced
- ¼ cup olive oil
- ½ tsp. salt
- ½ tsp. pepper
- ½ tsp. garlic powder
Process
- Wash potatoes and cut into quarters. In a large pot cover potatoes with water, add salt, and bring to a boil. Cook until potatoes are tender, about 30 minutes.
- While potatoes are cooking, trim green beans. During the last 5 minutes of the potatoes cooking, add green beans.
- Drain potatoes and green beans then put into a large bowl.
- Toss thoroughly with olive oil, salt, pepper and garlic powder.
- Salad can be served warm or cold. To cool, cover and place in fridge.
- Sautéed Carrots
Ingredients
- 1 1-lb bag whole carrots S
- 2 Tbsp. unsalted butter
- 1 tsp. dill
- 1 tsp. lemon peel
- To taste salt and pepper
Process
- Bring a large pot of salted water to a boil. Peel and cut carrots into round slices.
- Place carrots in water and cook until tender, but still crisp, about 4 minutes.
- Melt butter in a skillet on medium heat. Add dill and lemon peel, and carrots. Season to taste with salt and pepper.
- Vegetable Medley
Ingredients
- 2 Tbsp. unsalted butter
- 1 bag Kroger frozen carrots
- 1 bag Kroger frozen peas
- 1 bag Kroger frozen green beans
- 1 bag Kroger frozen sweet corn
Process
- In a pan melt butter over medium heat.
- Add all 4 vegetables and cook until heated through and vegetables are tender.
Soup
Tomato Soup
Ingredients
- 1 Tbsp. olive oil
- 1 medium yellow onion, diced
- 1 pinch salt
- 1 32 oz. container vegetable broth
- 2 14.5 oz. cans crushed tomatoes
- 1 cup heavy cream
- 1/ tsp. salt
- ¼ tsp. Pepper
- To taste salt and pepper
Process
- Place a saucepan over medium heat and add the oil.
- Add the onion and pinch of salt. Cook until the onion is soft, about 5 minutes,
- Add in broth and tomatoes and bring to a boil. Once the soup begins to bubble, add in the cream. Season with salt and pepper and simmer for 15 minutes, stirring occasionally.
- In small batches, puree soup in a blender and return to pot.
- Season to taste with salt and pepper and garnish with desired toppings.
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______________________________________________________________
Mega Meal Plan
Kroger
July 26th – August 1st
This list is based on Sale items for the week of July 26th – August 1st, 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!
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 use 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 with Asparagus and Oranges
2 each oranges (you will use the peel and the segments)
1 bunch rosemary
1 tsp crushed red pepper flakes
¼ cup vegetable oil
4 each chicken breasts (or more for great leftovers) S
1 Tbsp honey
1 bunch asparagus
As Needed vegetable oil
To Taste salt & pepper
With the hot, hot weather that we have been experiencing, I enjoy simple and light meals that make me feel full and refreshed. A simple chicken that is complimented by the nice citrus of the oranges and paired with a yummy asparagus can do the trick!
Main 2: Fish Tacos with Cabbage Slaw
1 lb. tilapia fillets S
2 tsp. each salt and pepper, divided 1 tsp. each
4 Tbsp. olive oil, divided 2 Tbsp. each
2 Tbsp. cayenne pepper (Optional)
1 bag shredded red cabbage
1 each lime, Juiced
4 each corn or flour tortillas
Optional Toppings:
2 Tbsp. sour cream
1 cup guacamole S
These are a quick and easy put together taco! With a little bit of spicy seasoning these tacos have a great balance with the crunch of the cabbage slaw. You can always add any of your favorite taco toppings that sound delicious to you!
Main 3: Fettuccine with Pistachio Pesto and Tomatoes
1 lb. fettuccine
¾ cup heavy cream
1 Tbsp. lemon peel
1 cup flat leaf parsley
¼ cup grated pecorino romano cheese (parmesan)
¼ cup shelled pistachios
½ tsp. salt
2 cloves garlic, finely chopped
¼ tsp. pepper
3 Tbsp. olive oil
2 Tbsp. lemon juice
1 container grape tomatoes, halved
3 tsp. shelled pistachios, chopped and lightly toasted
In putting together this week’s plan, the idea of pasta just sounded delicious!! It is also a reasonably priced option when the weekly sale items don’t really jump out at you. There is nothing like a yummy pesto and this pistachio pesto is an option that is not heavy and is truly delicious!
Main 4: Crock Pot Roast with Potatoes and Carrots
1 3-4 lb. boneless chuck roast S
1 tsp. salt
1 tsp. pepper
1 ½ tsp. garlic powder
1 tsp. chili powder
1 tsp. onion powder
4 each Russet potatoes, cut into small chunks
1 bag mini peeled carrots
3 cups low sodium beef broth
To taste salt and pepper
Sometimes using the crock pot in the summer seems a little weird, but it is a great time saver! Put this in the crock pot before you head out for the day and come home to a warm and tasty meal that is ready to eat!
Main 5: Turkey (or Beef) Sliders with Grilled Honey Ginger Romaine Hearts
1lb. ground turkey or ground chuck S
1 tsp. garlic powder
½ each yellow onion, chopped
2 each whole wheat slider buns S
½ each red onion, sliced
1 each red tomato on the vine, sliced S
2 tsp. olive oil mayonnaise
3-4 each romaine hearts S
1 Tbsp. fresh ginger, peeled and minced
¼ cup honey
1 tsp. salt
½ tsp. pepper
1/4cup apple cider vinegar
1 Tbsp. lemon juice
1 cup olive oil
Grilled lettuce sounds like a funny thing to make, but it is actually quite yummy. You can eat your romaine hearts whole, chop them into a salad or even slice them and toss them on your sliders!
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
Beans are always a great inexpensive and healthy option for creating a side. This salad pairs so well with many of our mains this week and can also serve nicely for lunch,
Side 2: Succotash
¼ cup olive oil
2 Tbsp. unsalted butter
2 cloves garlic, minced
1 each onion, diced
2 cups frozen lima beans
3 cups frozen corn
1 pint cherry tomatoes, halved
1 Tbsp. fresh thyme
To taste salt and pepper
Vegetables always make me happy when the weather is overly hot! This easy and classic dish just seemed like a great fit this week!
Side 3: Squash Sauté
1 Tbsp. olive oil
2 cloves garlic, minced
½ each red onion, diced
2 each yellow squash, sliced S
2 each zucchini squash, sliced S
To taste salt and pepper
¼ cup grated parmesan
I really enjoy the smell of cooking squash and how it makes me think of summer and sunshine, maybe it’s the yellow squash! This side is great for pairing with meat or pasta.
Soup: Vegetable Soup
1 Tbsp. olive oil
1 each yellow onion, diced
1 package frozen mixed vegetables
1 clove garlic
½ tsp. salt
¼ tsp. pepper
4 cups vegetable broth
1 can diced tomatoes (fire roasted are great for extra flavor)
It’s all about vegetables this week so, vegetable soup anybody? This soup is an easy soup to eat in the summer and will pair nicely with our mains this week.
Breakfast:
Bacon and Eggs- Grab eggs if you are out and some bacon to make this simple breakfast. Bacon is on sale this week.
Breakfast Quesadilla or Tacos- Use leftover tortillas from the fish tacos this week with eggs and cheese or eggs, bacon and cheese to make quesadillas or tacos for breakfast.
Yogurt and Berries- Grab some Dannon Greek yogurt on sale and blueberries for a quick and easy breakfast.
Lunch:
Burritos- Shred leftover roast and/or chicken breasts and combine with the bean salad and make some rice to create your own burrito. If you bought the optional sour cream and guacamole, they would be great here!
Eat any leftovers too! 🙂
Snacks:
red cherries S
white seedless grapes S
Kind bars, 4ct . multipack S
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Pantry Staples
(Check your pantry first and stock up at the store as needed)
crushed red pepper flakes
vegetable oil
salt
pepper
cayenne pepper (optional)
grated pecorino romano cheese (parmesan)
garlic powder
chili powder
apple cider vinegar
red wine vinegar
unsalted butter
honey
olive oil
onion powder
olive oil mayonnaise
Shopping List by Department
(full list here by department)
Produce
2 each oranges
1 bunch rosemary
1 bunch asparagus S
1 bag shredded red cabbage
1 each lime
1 package Wholly Moly guacamole S *Optional for fish tacos
1 bunch flat leaf parsley
2 heads garlic
1 container grape tomatoes
4 each Russet baking potatoes
1 bag mini peeled carrots
1 package romaine hearts S
1 Tbsp. fresh ginger
2 each lemon
2 each red onion
1 each green pepper
3 each onion
1 pint cherry tomatoes
1 package fresh thyme
1 bag red cherries S *Snacks
1 bag white seedless grapes S *Snacks
1 each red tomatoes on the vine S
2 each yellow squash S
2 each zucchini squash S
1 pint blueberries S *Breakfast
Meat/Protein
1 package Perdue boneless chicken breasts S
1 lb. tilapia fillets S
1 3-4 lb. boneless chuck roast S
1 lb. ground turkey or ground beef S
1 package Oscar Mayer bacon S *Breakfast
Dairy/Eggs
1 small container sour cream *Optional for fish tacos
1 pint heavy cream
½ cup parmesan
1 12 ct. eggs S *Breakfast
1 4ct. Dannon Greek yogurt S *Breakfast
1 bag shredded cheese *Breakfast and/or Lunch
Grains/Nuts/Dried Fruit/Pasta
1 package corn or flour tortillas
1 box fettuccine
1 small package pistachios, shelled
1 4ct. Box Kind bars S *Snacks
1 package Kroger whole wheat slider buns S
Canned Goods & Non-Perishables
1 32 oz. container low-sodium beef broth
1 15 oz. can cannellini beans
1 15 oz. can kidney beans
1 15 oz. can garbanzo beans (chickpeas)
1 32 oz. container vegetable broth
1 can diced tomatoes
Frozen Items
1 bag frozen lima beans
1 large bag frozen corn
1 large bag frozen mixed vegetables
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Weekly Meal Plan Recipes
Mains
- Grilled Chicken with Asparagus and Oranges
Ingredients
- 2 each oranges (you will use the peel and the segments)
- 1 bunch rosemary
- 1 tsp crushed red pepper flakes
- ¼ cup vegetable oil
- 4 each chicken breasts (or more for great leftovers) S
- 1 Tbsp honey
- 1 bunch asparagus
- As Needed vegetable oil
- To Taste salt & pepper
Process
- Preheat grill to medium-high setting (you may also roast the chicken and asparagus in the oven, in this case preheat to 375 F)
- Wash oranges well. Peel the skins with a vegetable peeler into a small bowl to make the marinade. Add Rosemary leaves. Keep whole or chop for more pronounced flavor. Add crushed red pepper to the bowl and muddle with a wooden spoon before adding the oil.
- Segment the oranges or dice them into bite-sized pieces, dress with honey and reserve for later.
- Chicken breasts may be marinated in advance if you like (put them on before work for a little extra flavor) or quickly marinated before hitting the grill or oven. When you’re ready, brush off excess oil and place onto the grill or baking sheet. Season to taste with salt & pepper generously and grill or bake until juices run clear.
- Asparagus should be trimmed, oiled lightly and seasoned in preparation for the grill or oven. You may cook these directly after the chicken, they will only take a few minutes. When they’re bright green, tender and char-marked, platter them and arrange orange segments over the asparagus and serve right away.
Suggested Side: Three Bean Salad or Succotash
- Fish Tacos with Cabbage Slaw
Ingredients
- 1 lb. tilapia fillets S
- 2 tsp. each salt and pepper, divided 1 tsp. each
- 4 Tbsp. olive oil, divided 2 Tbsp. each
- 2 Tbsp. cayenne pepper (Optional)
- 1 bag shredded red cabbage
- 1 each lime, Juiced
- 4 each corn or flour tortillas
- Optional Toppings:
- 2 Tbsp. sour cream
- 1 cup guacamole S
Process
-
- Preheat grill on high heat or a grill pan on medium-high heat depending on which you will use to cook the fish.
- In a bowl, combine 1 tsp. Each salt and pepper as well as the cayenne pepper if you are using it for a spicier taste. Brush fish with olive oil and cover in spice.
- Place fish on grill grates or grill pan and cook for about 4 minutes on each side until fish is at desired doneness from flaky to charred.
- In another bowl, toss together cabbage, lime juice, 1 tsp. each of salt and pepper.
- While fish is finishing, place tortillas in a warm oven for about 3 minutes Per side to warm.
- Place a piece of fish in a tortilla and top with cabbage slaw and any other desired toppings.
Suggested Side: Three Bean Salad or Squash Sauté
- Fettuccine with Pistachio Pesto and Tomatoes
Ingredients
- 1 lb. fettuccine
- ¾ cup heavy cream
- 1 Tbsp. lemon peel
- 1 cup flat leaf parsley
- ¼ cup grated pecorino romano cheese (parmesan)
- ¼ cup shelled pistachios
- ½ tsp. salt
- 2 cloves garlic, finely chopped
- ¼ tsp. pepper
- 3 Tbsp. olive oil
- 2 Tbsp. lemon juice
- 1 container grape tomatoes, halved
- 3 tsp. shelled pistachios, chopped and lightly toasted
Process
-
- Bring a large pot of water to boil, add salt and then add the pasta. Cook until al dente, then drain.
- Once water for pasta is started, combine the heavy cream and lemon peel a small saucepan over medium heat.
- In a food processor, puree the parsley, pecorino, pistachios, salt, pepper and garlic. Mix in the lemon juice and olive oil until combined.
- Place the pesto in a large bowl and stir in the hot cream mixture. Add the pasta and toss, adding the tomatoes and toasted pistachios.
Suggested Side: Squash Sauté or Vegetable Soup
- Crock Pot Roast with Potatoes
Ingredients
- 1 3-4 lb. boneless chuck roast S
- 1 tsp. salt
- 1 tsp. pepper
- 1 ½ tsp. garlic powder
- 1 tsp. chili powder
- 1 tsp. onion powder
- 4 each Russet potatoes, cut into small chunks
- 1 bag mini peeled carrots
- 3 cups low sodium beef broth
- To taste salt and pepper
Process
-
- In a bowl combine salt, pepper, garlic powder, chili powder and onion powder. Rinse the roast and pat dry, then rub with the spice mixture.
- Place roast in crockpot and surround with potatoes and carrots. Season potatoes and carrots with salt and pepper to taste.
- Pour beef broth into crockpot over beef, potatoes and carrots.
- Cook on low heat on the crockpot for 6 hours depending on the size of the roast (usually 2 hours per pound on low). You will know it is ready when the internal temperature reaches 130 F.
Suggested Side: Three Bean Salad or Vegetable Soup
- Turkey (or Beef) Sliders with Grilled Honey Ginger Romaine Hearts
Ingredients
1lb. ground turkey or ground chuck S
1 tsp. garlic powder
½ each yellow onion, chopped
2 each whole wheat slider buns S
½ each red onion, sliced
1 each red tomato on the vine, sliced S
2 tsp. olive oil mayonnaise
3-4 each romaine hearts S
1 Tbsp. fresh ginger, peeled and minced
¼ cup honey
1 tsp. salt
½ tsp. pepper
1/4cup apple cider vinegar
1 Tbsp. lemon juice
1 cup olive oil
Process
- Combine ground turkey or ground chuck, garlic powder and chopped onion in a bowl. Make sliders with mixture.
- Cook burgers to order in a skillet on the stove top over medium-high heat or on the grill.
- While burgers are cooking, lightly toast buns by opening them up and placing them in an oven set to 350 F or in a toaster.
- Also while burger are cooking, combine ginger, honey, salt, pepper, apple cider vinegar, lemon juice, and olive oil in a bowl. Brush each romaine heart thoroughly with mixture and set aside.
- Once burgers are ready, place on bun and top with red onion, tomato, and mayo.
- Place romaine hearts on grill pan or grill and cook, turning each minute or two, until all sides are browned. Serve romaine hearts and burgers together.
Suggested Side: Three Bean Salad or Succotash
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.
- Succotash
Ingredients
- ¼ cup olive oil
- 2 Tbsp. unsalted butter
- 2 cloves garlic, minced
- 1 each onion, diced
- 2 cups frozen lima beans
- 3 cups frozen corn
- 1 pint cherry tomatoes, halved
- 1 Tbsp. fresh thyme
- To taste salt and pepper
Process
- Heat oil and butter in a large skillet over medium-high heat.
- Add the garlic and onion then cook until translucent, about 5 minutes,
- Add the lima beans, corn and tomatoes. Cook, stirring until vegetables are tender, about 7-8 minutes.
- Stir in the thyme, salt and pepper.
- Squash Sauté
Ingredients
- 1 Tbsp. olive oil
- 2 cloves garlic, minced
- ½ each red onion, diced
- 2 each yellow squash, sliced S
- 2 each zucchini squash, sliced S
- To taste salt and pepper
- ¼ cup grated parmesan
Process
- Heat oil in a large saute pan over medium-high heat.
- Add garlic and onion then saute until onion is tender, about 3-5 minutes.
- Add squash, season with salt and pepper, and then saute for about 5 minutes.
- Move to a bowl and mix in parmesan.
Soup
Vegetable Soup
Ingredients
- 1 Tbsp. olive oil
- 1 each yellow onion, diced
- 1 package frozen mixed vegetables
- 1 clove garlic
- ½ tsp. salt
- ¼ tsp. pepper
- 4 cups vegetable broth
- 1 can diced tomatoes (fire roasted would be great here)
Process
- In a large pot, heat the oil over medium-high heat. Add the onion, garlic, vegetables, salt and pepper. Cook for 5 minutes stirring.
- Add broth and tomatoes to pot and bring to a boil. Cover and lower to a simmer.
- Simmer until vegetables are tender.
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Mega Meal Plan
Kroger
July 19th – July 25th
This list is based on Sale items for the week of July 19 – July 25, 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!
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 use 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: Turkey Meatloaf with Broccoli
2 Tbsp. olive oil
1 cup yellow onion, chopped
2 cloves garlic, minced
1 tsp. salt
½ tsp. pepper
¼ tsp. dried thyme
1 each carrot, diced
½ cup parsley, chopped
2 tsp. Worcestershire sauce
¾ cup ketchup
1 lb. ground turkey S
½ cup breadcrumbs
1 each egg
1 crown broccoli, quartered
To taste salt and pepper
Turkey meatloaf is a filling and delicious meal! Pairing our meatloaf with broccoli gives us somes greens and a nice mellow flavor to match the smooth deliciousness of this dish!
Main 2: Honey Ginger Salad with Chicken Sausage
1 package chicken sausage S
1 5 oz. container Simple Truth Organic Salad Blends S
1 each carrot, thinly sliced
1 each cucumber, peeled and thinly sliced S
2 tsp. sesame seeds, toasted
1 each avocado, sliced and pit removed
1 Tbsp. fresh ginger, peeled and minced
¼ cup honey
1 tsp. salt
½ tsp. pepper
1/4cup apple cider vinegar
1 Tbsp. lemon juice
1 cup olive oil
During the summer I enjoy putting together a meal that consists of a protein, greens and a lite dressing. This combination is always delicious and easy to make. Choose your favorite flavor of chicken sausage to use here!
Main 3: Skillet Fish with Herbs and Orzo
1 cup orzo, uncooked
2 cloves garlic, minced
¼ cup flat leaf parsley, chopped
2 tsp. lemon zest
2 Tbsp. olive oil
2 Tbsp. lemon juice
To taste salt and pepper
1 ½ Tbsp. vegetable oil
1 lb. Atlantic salmon, cut in 4 small portions S
1 Tbsp. unsalted butter
I love this dish so much and with salmon on sale this week, why not bring it back!? The seasoning of this dish really stands out and we always tend to have leftover orzo which makes a wonderful lunch the next day!
Main 4: Maple Glazed Pork Chops with Sweet Corn
3-4 ears sweet corn, shucked S
3-4 each boneless pork chops S
½ tsp. salt
¼ tsp. pepper
½ tsp. cumin
½ cup maple syrup
½ Tbsp. dijon mustard
1 each shallot, diced
During the summer we tend to do pork in a variety of fashions in my house. With many pork options on sale this week, this maple glazed pork stuck out to me as soon as I saw the pork and corn on sale. The combination of these two just screams delicious summertime meal!
Main 5: Portabella Mushroom Tacos with Mango Salsa
3-4 each portabella mushrooms S
2 tsp. red pepper flakes
2 cloves garlic, minced
3 Tbsp. olive oil
2 Tbsp. lime juice
To taste salt and pepper
6 each corn or flour tortillas S
2 cups corn
1 14. 5 oz. can black beans
2 each avocados
1 each tomato, diced
1 each yellow or orange bell pepper, seeded and diced
⅓ cup red onion, diced
1 each jalapeno, seeded and chopped
1 each mango, diced
½ cup cilantro, chopped
1 Tbsp. lime juice
Here is a yummy vegetarian & vegan meal that will knock your socks off! The portabella mushrooms make a great base for these tacos and the mango salsa brings a great flavor a crispness. Double the salsa recipe and pick up some corn tortilla chips to have a great snack this week!
Side 1: Cilantro Rice
2 cups Jasmine rice, uncooked
4 Tbsp. cilantro, chopped
1 Tbsp lemon peel, grated
1 Tbsp. lemon juice
Pinch salt and pepper, to taste
A simple cilantro rice seemed liked a great pairing for many of our mains this week. This rice can be paired with or even used inside of our tacos this week!
Side 2: Green Bean Sauté
1 Tbsp. olive oil
1 lb. fresh green beans, trimmed S
1 package sliced portabella mushrooms S
½ cup red onion, sliced in thin strips
1 tsp. Italian seasoning
To taste salt and pepper
We don’t always get portabella mushrooms on sale so I thought we should use them in a couple of places this week. I have always enjoyed green beans and mushrooms together. Adding the red onion and a small amount of seasoning gives this dish and great flavor while keeping it lite and fresh.
Side 3: Spinach and Pear Salad
3-4 oz. shelled pistachios
¼ cup olive oil
¼ cup balsamic vinegar
To taste salt and pepper
1 bag baby spinach
2 each pears, stem and seeds removed, quartered
While traveling last week I had the most tasty cocktail using pear brandy and it made me want to include a dish using pears this week. Pears seem to taste even more delicious when it is extremely warm like it has been lately!
Soup: Broccoli Cheddar Soup
1 Tbsp olive oil
1 medium onion, diced
3 cloves garlic, minced
2-3 stalks celery, chopped
1 head broccoli, chopped into florets
2 each carrots, peeled and sliced
1 quart vegetable broth
1 tsp. salt
1 tsp. pepper
1 cup shredded cheddar cheese S
¼ cup milk
To Garnish
½ cup parsley, chopped
Serving broccoli and cheese together was one way that my mom could get me to eat veggies when I was younger. Luckily my tastes have evolved and I love veggies now! This soup seemed to fit on our plan this week as it is simple to make, pairs well with mains, and can easily be used for lunch,
Breakfast:
Bacon and Eggs- Both of these items are on sale this week. You could also take leftover tortillas and even some leftover portabella mushroom taco stuffing and create some tasty breakfast tacos or burritos!
Yogurt and Blueberries- Chobani yogurt is on sale this week as well as blueberries.
Lunch:
Peanut Butter and Celery Sticks- Peanut butter is on sale and you do need to buy celery for our soup so, buy a bag and use the leftovers.
Leftovers, Soup and Sides- mix and match leftovers from the week to create a new combo. You could leftover tortillas and portabella taco stuffing in combination with the cilantro rice to make an awesome burrito. You could even leave out the tortilla and have a rice bowl the cilantro rice and taco stuffing.
Snacks:
cherries S
red or white seedless grapes S
tortilla chips and mango salsa
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Pantry Staples
(Check your pantry first and stock up at the store as needed)
olive oil
salt
pepper
dried thyme
Worcestershire sauce
ketchup
breadcrumbs
sesame seeds
honey
apple cider vinegar
vegetable oil
unsalted butter
cumin
maple syrup
dijon mustard
red pepper flakes
Jasmine rice
Italian seasoning
balsamic vinegar
Shopping List by Department
(full list here by department)
Produce
2 each onion
2 heads garlic
4 each carrots
1 bunch parsley
1 crown broccoli
1 container Simple Truth Organic salad blends S
1 each cucumber S
3 each avocado
1 Tbsp. fresh ginger
3 each lemon
3-4 ears sweet corn
1 each shallot
1 lb. fresh green beans S
1 package sliced portabella mushrooms S
1 bag baby spinach
2 each pears
1 bag celery
1 head broccoli
3-4 each portabella mushrooms (full size) S
1 each tomato
1 each yellow or orange bell pepper
1 each red onion
1 each jalapeno
1 each mango S
1 bunch cilantro
2 each limes
1 container blueberries S *Breakfast
1 bag cherries S *Snack
1 bag seedless grapes S *Snack
Meat/Protein
1 lb. ground turkey S
1 package Aidelis chicken sausage S
1 lb. Atlantic salmon
3-4 each boneless pork chops S
1 package bacon S *Breakfast
Dairy/Eggs
1 bag shredded cheddar cheese S
¼ cup milk
1 12 ct. eggs S *Breakfast (1 is needed for turkey meatloaf)
3-4 each Chobani yogurt S *Breakfast
Grains/Nuts/Dried Fruit/Pasta
3-4 oz. shelled pistachios
1 box orzo
Canned Goods & Non-Perishables
1 large vegetable broth
1 14.5 oz. can black beans
1 package corn or flour tortillas S
1 jar peanut butter S *Lunch
1 bag corn tortilla chips *Snack
Frozen Items
1 bag frozen corn
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Weekly Meal Plan Recipes
Mains
- Turkey Meatloaf with Broccoli
Ingredients
- 2 Tbsp. olive oil
- 1 cup yellow onion, chopped
- 2 cloves garlic, minced
- 1 tsp. salt
- ½ tsp. pepper
- ¼ tsp. dried thyme
- 1 each carrot, diced
- ½ cup parsley, chopped
- 2 tsp. Worcestershire sauce
- ¾ cup ketchup
- 1 lb. ground turkey S
- ½ cup breadcrumbs
- 1 each egg
- 1 crown broccoli, quartered
- To taste salt and pepper
Process
-
- Preheat oven to 350 F and then In a medium saute pan cook onion, olive oil, salt, pepper and thyme over medium heat until onion is softened.
- Add carrot and cook until softened, about 3 minutes.
- Stir in parsley, worcestershire and ¼ cup ketchup then transfer all to a large bowl to cool.
- Combine turkey, breadcrumbs and egg with onion mixture.
- Press meatloaf mixture into an oiled loaf pan then spread remaining ketchup on top.
- Bake for 45-50 minutes. Internal temperature should reach 165 F.
- While meatloaf is cooking, steam broccoli for 4 minutes in a steamer during the last 10 minutes of cooking time to ensure broccoli is hot when meatloaf is done. When done, season to taste with salt and pepper.
Suggested Side: Green Bean Sauté or Spinach and Pear Salad
- Honey Ginger Salad with Chicken Sausage
Ingredients
- 1 package chicken sausage S
- 1 5 oz. container Simple Truth Organic Salad Blends S
- 1 each carrot, thinly sliced
- 1 each cucumber, peeled and thinly sliced S
- 2 tsp. sesame seeds, toasted
- 1 each avocado, sliced and pit removed
- 1 Tbsp. fresh ginger, peeled and minced
- ¼ cup honey
- 1 tsp. salt
- ½ tsp. pepper
- 1/4cup apple cider vinegar
- 1 Tbsp. lemon juice
- 1 cup olive oil
Process
-
- Cook chicken sausage according to package instructions. Slice into 1-inch pieces and set aside once cooked.
- In a large bowl combine salad, carrot, cucumber, toasted sesame seeds and avocado.
- For dressing, whisk ginger, honey, salt, pepper, apple cider vinegar and lemon juice together. Add oil to bowl while continuing to whisk.
- When ready to serve, add dressing to each salad. Store salad and dressing separately for the week to store so that salad does not become soggy.
Suggested Side: Broccoli Cheddar Soup or Green Bean Sauté
- Skillet Fish with Herbs and Orzo
Ingredients
- 1 cup orzo, uncooked
- 2 cloves garlic, minced
- ¼ cup flat leaf parsley, chopped
- 2 tsp. lemon zest
- 2 Tbsp. olive oil
- 2 Tbsp. lemon juice
- To taste salt and pepper
- 1 ½ Tbsp. vegetable oil
- 1 lb. Atlantic salmon, cut in 4 small portions S
- 1 Tbsp. unsalted butter
Process
-
- Cook 1 cup of orzo according to package directions, drain.
- Combine garlic, parsley, lemon zest and olive oil in a bowl.
- Season salmon fillets with salt and pepper.
- Heat vegetable oil in a skillet over high heat. Add salmon fillets and cook 5-6 minutes. Turn the fillets and cook for an additional 4 minutes, until fish is flaky and registers 140 F.
- Once fish is almost complete, add butter and cook until the butter is golden then add herb mixture on top of fish.
- Serve fish on a bed of orzo along with lemon wedges for juicing over fish and orzo.
Suggested Side: Green Bean Sauté or Spinach and Pear Salad
- Maple Glazed Pork Chops with Sweet Corn
Ingredients
- 3-4 ears sweet corn, shucked S
- 3-4 each boneless pork chops S
- ½ tsp. salt
- ¼ tsp. pepper
- ½ tsp. cumin
- ½ cup maple syrup
- ½ Tbsp. dijon mustard
- 1 each shallot, diced
Process
-
- Preheat oven to 425 F and bring a large pot of salted water to a boil.
- Once water is boiling, add ears of corn and cover the pot. Cook corn for about 10 minutes.
- Heat a saute pan over medium-high heat. Brown pork chops for 2 minutes on each side, then add to a greased baking dish. Season with salt, pepper and cumin. Cook for 10-15 minutes in the oven, flipping at the midpoint, then remove. Internal temperature should reach 145 F.
- While pork cooks, combine maple syrup, dijon mustard and the shallot in a saucepan and cook down until thickened and syrup-y. Pour mixture over the pork once out of the oven.
- Season corn with salt and pepper to taste as well as butter if desired.
- Serve pork chops and corn together.
Suggested Side: Broccoli Cheddar Soup or Cilantro Rice
- Portabella Mushroom Tacos with Mango Salsa
Ingredients
- 3-4 each portabella mushrooms S
- 2 tsp. red pepper flakes
- 2 cloves garlic, minced
- 3 Tbsp. olive oil
- 2 Tbsp. lime juice
- To taste salt and pepper
- 6 each corn or flour tortillas S
- 2 cups corn
- 1 14. 5 oz. can black beans
- 2 each avocados
- 1 each tomato, diced
- 1 each yellow or orange bell pepper, seeded and diced
- ⅓ cup red onion, diced
- 1 each jalapeno, seeded and chopped
- 1 each mango, diced
- ½ cup cilantro, chopped
- 1 Tbsp. lime juice
Process
-
- Preheat a grill pan or your grill (depending on which you choose to use). Combine red pepper flakes, garlic, olive oil, salt and pepper together. Place mushrooms stem side up on a plate and drizzle the olive oil combination evenly over the mushrooms. Squeeze lime juice all over mushrooms.
- Cook mushrooms on grill or grill pan on stove for about 12-15 minutes. You want the mushrooms to be tender and to have some grill markings.
- Once mushrooms are done, set them aside to cool before slicing into strips or small pieces.
- While mushrooms are cooling, drain and rinse black beans then add corn and black beans to a small pan and heat until corn is warmed through. Combine cut mushrooms, corn and black beans together in a bowl.
- Combine tomato, bell pepper, red onion, jalapeno, mango, cilantro and lime juice in a bowl to make salsa. You can do this at the very beginning if you prefer and place in the fridge while making the rest.
- Take a tortilla and fill it with mushroom stuffing and mango salsa then top with avocado slices.
Suggested Side: Broccoli Cheddar Soup or Spinach and Pear Salad
Sides
- Cilantro Rice
Ingredients
- 2 cups Jasmine rice, uncooked
- 4 Tbsp. cilantro, chopped
- 1 Tbsp lemon peel, grated
- 1 Tbsp. lemon juice
- Pinch salt and pepper
Process
- Make rice according to package instructions.
- Once rice is complete, add in cilantro, lemon peel and lemon juice. Stir to combine thoroughly.
- Green Bean Sauté
Ingredients
- 1 Tbsp. olive oil
- 1 lb. fresh green beans, trimmed S
- 1 package sliced portabella mushrooms S
- ½ cup red onion, sliced in thin strips
- 1 tsp. Italian seasoning
- To taste salt and pepper
Process
- Heat olive oil in a sauté pan over medium-high heat.
- Add green beans and saute for 5 minutes.
- Add mushrooms, red onion and seasoning and then cook until beans reach your desired tenderness.
- Spinach and Pear Salad
Ingredients
- 3-4 oz. shelled pistachios
- ¼ cup olive oil
- ¼ cup balsamic vinegar
- To taste salt and pepper
- 1 bag baby spinach
- 2 each pears, stem+seeds removed, quartered
Process
- Heat a small pan over medium high heat and add pistachios. Cook until lightly toasted.
- Make dressing by combining olive oil, balsamic vinegar, salt and pepper in a bowl. Cover and refrigerate. Make sure not to keep in the fridge too long or else the olive oil will coagulate. If this happens, place dressing in a jar and submerge in hot water to liquify the oil again.
- In another bowl, place spinach, pear quarters and toasted pistachios. Cover and refrigerate.
- To serve, place desired amount of salad in a bowl and then add desired amount of dressing. Store the salad and dressing separately during the week so that the salad does not become soggy.
- Also, make sure to cut the pears each night as needed, otherwise the pears will oxidize and turn brown.
Soup
Broccoli Cheddar Soup
Ingredients
- 1 Tbsp olive oil
- 1 medium onion, diced
- 3 cloves garlic, minced
- 2-3 stalks celery, chopped
- 1 head broccoli, chopped into florets
- 2 each carrots, peeled and sliced
- 1 32 oz. vegetable broth
- 1 tsp. salt
- 1 tsp. pepper
- 1 cup shredded cheddar cheese S
- ¼ cup milk
- To Garnish:
- ½ cup parsley, chopped
Process
- In a large pot over medium heat, add the oil, onion and garlic. Cook for 5 minutes, stirring frequently.
- Add the celery, broccoli and carrots and saute for 5 minutes More.
- Add the broth, salt and pepper. Cover and simmer over medium heat for about 15 minutes.
- Transfer soup to a blender and blend until smooth.
- Return soup to pot on low heat. Stir in cheese and milk. Cook for 3-5 minutes until cheese and milk are fully blended in.
- Garnish with parsley.
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___________________________________________________
Mega Meal Plan
Kroger
July 12th – July 18th
This list is based on Sale items for the week of July 12 -July 18, 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!
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 use 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: Spaghetti and Meatballs
2 28 oz. cans crushed tomatoes
1 each onion, diced
2 Tbsp. olive oil
4 cloves garlic, minced
1 small can tomato paste
2 tsp. salt
1-2 pinches red pepper flakes
1 – 1 ½ lbs. ground beef or bulk Italian sausage S
1 large egg
½ cup onion, chopped
½ cup breadcrumbs (regular or Italian seasoned) *or oats for GF
½ cup milk
¼ cup parsley, minced
1 clove garlic, minced
1 tsp. salt
1 tsp. pepper
8 oz. spaghetti S *or GF pasta
½ cup basil & parmesan to garnish
Although it is super warm out, I still get that craving for a more comforting pasta this time of year. This basic spaghetti and meatballs recipe is a great way to cover the craving, but still stay light and healthy!
Main 2: Boneless Top Sirloin Steak with Asparagus
1 Tbsp. chili powder
1 Tbsp. dried thyme
1 Tbsp. ancho chili powder
To Taste salt and pepper
2-3 each boneless sirloin steaks S
2 Tbsp. olive oil
1 bunch asparagus, trimmed
1 tsp. salt
¼ tsp. pepper
There is nothing like a delicious steak in the summer! Not only is it yummy, but pair it with a simple asparagus and a great glass of red for a wonderful evening A little bit of seasoning and simple cooking make this a dish you will love!
Main 3: Meatless Stuffed Squash Boats
1 cup brown rice, cooked
1 Tbsp. olive oil
1 each onion, chopped
1 bag frozen corn S
1 can black beans
½ tsp. chili powder
To Taste salt and pepper
3 each yellow and/or zucchini squash, halved S
1 cup Mexican cheese blend S *replace with 1/2 cup nutritional yeast for
Vegan
A great vegetarian meal that will fill you up and keep you satisfied! This dish is easy to make and is great for leftovers.
Main 4: Salmon with Lemon Dill Sauce on Greens
1 lb. sockeye salmon fillets S
1 tsp. lemon-pepper seasoning
1 tsp. salt
1 small container greek plain yogurt
1 ½ Tbsp. fresh dill, chopped
1 tsp. lemon zest
1 Tbsp. lemon juice
2 cloves garlic, minced
To taste salt and pepper
2 cups salad greens
Here is a great salmon dish served on a bed of highly nutritious greens! The lemon dill sauce pairs well with these veggies to give you that salad feel, but this dish will definitely fill you up.
Main 5: Pork Chops with Grilled Fruit
1 each lime, juiced
1 each lemon, juiced
½ cup soy sauce
1 Tbsp. brown sugar
1 tsp. ground ginger
To taste salt and pepper
3-4 each boneless pork chops S
6 rings pineapple S
2-3 each peaches, pitted and quartered S
I thought I would put some pork chops on our menu as you may have some in the freezer and they are also on sale. Pork is a wonderful pairing with grilled fruit and the flavors really pop!
Side 1: Potato Salad
2 tsp. salt, divided
3 ½ lbs. russet potatoes, peeled and cut into small chunks
2 Tbsp. olive oil
1 each onion, diced
1 cup vegetable stock
¾ cups apple cider vinegar
2 Tbsp. dijon mustard
2 Tbsp. sugar
To taste black pepper
3 Tbsp. parsley
Potato salad is a great match for many of our mains this week. This potato salad is different in that it does not use mayo.
Side 2: White Beans with Basil
2 cloves garlic, finely chopped or minced
As needed cooking spray
2 cans white beans (cannellini or navy), drained and rinsed
1 cup grape tomatoes, halved
2 Tbsp. red onion, finely chopped
1 tsp. salt
1 tsp. pepper
½ cup basil leaves torn into pieces
You know this is one of my favorites and I have not made it yet this summer. As soon as I put steak on the menu this week, I thought of this dish!
Side 3: Spinach Salad with Berries
1 large container salad blends S
1 container strawberries S
1 container blueberries S
5 oz. crumbled Gorgonzola cheese
3 oz. walnuts, chopped
As needed balsamic vinaigrette
This salad has been a staple in my house for the spring and summer. With berries on sale, it is hard to say “no” to this dish. Change up the berries if you like as there are strawberries, blueberries, blackberries, and raspberries on sale this week!
Soup: Corn Chowder
2 Tbsp olive oil
1 each onion, chopped
5 sprigs fresh thyme leaves
2 cloves garlic, minced
2-3 each russet potatoes, peeled and cut into small pieces
1 16oz. Package frozen corn S or 4 ears fresh corn, kernels cut off the cob
6 cups vegetable broth
2 cups heavy cream, milk or vegan milk (unsweetened, unflavored)
To taste salt and pepper
4 each green onions, chopped
In thinking of a soup this week, I was pulled towards using corn, which is in season. This soup has fresh feel and it is not too heavy for summer time.
Breakfast:
Yogurt and Blueberries S
Eggs and Bacon S
Lunch:
Sandwiches with lunchmeat or leftover meat from mains
Apple slices and peanut butter S
Snacks:
Pineapple not used for grilled fruit
Northwest red cherries S
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Pantry Staples
(Check your pantry first and stock up at the store as needed)
olive oil
salt and pepper
bread crumbs
chili powder
dried thyme
ancho chili powder
lemon-pepper seasoning
brown rice
soy sauce
brown sugar
ground ginger
apple cider vinegar
dijon mustard
sugar
cooking spray
unsalted butter S
red pepper flakes
Shopping List by Department
(full list here by department)
Produce
1 bag russet potatoes
1 bunch asparagus
1 package fresh dill
1 each lemon
1 head garlic
2 containers Simple Truth Salad Blends S *can vary type
3 each yellow and/or zucchini squash S
4 each yellow onion
1 each lime
1 large/1 can pineapple S
2-3 each peaches S
1 bunch parsley
1 pint grape tomatoes
1 each red onion
1 package basil
1 package fresh thyme
1 bunch green onions
2 containers blueberries S *1 for salad, the other for breakfast
1 container strawberries S
1 bag cherries S *Snack
3-4 each apples S *Lunch
Meat/Protein
1 lb. sockeye salmon fillets S
1 package boneless top sirloin steaks S
1 lb. ground beef or italian sausage S
1 package boneless pork chops (if you do not have any frozen)
1 package bacon S *Breakfast
1 package lunch meat S *Lunch
Dairy/Eggs
1 small container plain greek yogurt S
1 package Kroger mexican blend cheese S
2 cups heavy cream
1 12 ct. eggs S *Breakfast
4-5 containers Stonyfield organic yogurt S *Breakfast
5 oz. crumbled Gorgonzola
½ cup milk
1/2 cup parmesan, grated
Grains/Nuts/Dried Fruit/Pasta
3 oz. walnuts
1 loaf bread, whole wheat S *Lunch
8 oz. spaghetti S
Canned Goods & Non-Perishables
1 can black beans
2 32oz. Containers vegetable broth
2 14.5 oz. cans white beans (Cannellini or Navy)
1 bottle balsamic vinaigrette
2 28 oz. cans crushed tomatoes
1 small can tomato paste
1 jar Kroger peanut butter S *Lunch
Frozen Items
1 bag, small Kroger frozen corn S
1 bag, large Kroger frozen corn S
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Weekly Meal Plan Recipes
Mains
- Spaghetti with Meatballs
Ingredients
- 2 28 oz. cans crushed tomatoes
- 1 each onion, diced
- 2 Tbsp. olive oil
- 4 cloves garlic, minced
- 1 small can tomato paste
- 2 tsp. salt
- 1-2 pinches red pepper flakes
- 1 – 1 ½ lbs. ground beef or bulk Italian sausage S
- 1 large egg
- ½ cup onion, chopped
- ½ cup breadcrumbs (regular or Italian seasoned) or oats
- ½ cup milk
- ¼ cup parsley, minced
- 1 clove garlic, minced
- 1 tsp. salt
- 1 tsp. pepper
- 8 oz. spaghetti or gluten free pasta
- ½ cup basil & parmesan to garnish
Process
-
- For the sauce: Heat a large pot over medium heat. Add olive oil, onion and garlic. Saute for 6-8 minutes, until onion is tender,
- Add tomatoes, tomato paste, salt and red pepper flakes. Bring to a boil.
- Reduce to a simmer and let simmer for about 15 minutes.
- For the meatballs: Preheat oven to 400 F. In a bowl combine ground beef or Italian sausage, egg, onion, bread crumbs, milk, parsley, garlic, salt and pepper. Use hands to thoroughly mix all ingredients.
- Use a Tbsp. to create balls of the meat mixture and place in a lightly greased baking dish. Bake for about 25 minutes.
- While meatballs are cooking, cook spaghetti according to package directions.
- Serve all three together in a bowl and add grated parmesan if desired.
Suggested Side: Corn Chowder or Spinach Salad with Berries
- Boneless Top Sirloin Steak with Asparagus
Ingredients
- 1 Tbsp. chili powder
- 1 Tbsp. dried thyme
- 1 Tbsp. ancho chili powder
- To taste salt and pepper
- 2-3 each boneless sirloin steaks S
- 2 Tbsp. olive oil
- 1 bunch asparagus, trimmed
- 1 tsp. salt
- ¼ tsp. pepper
Process
- Combine chili powder, thyme, ancho chili powder, salt and pepper in a bowl. Preheat the broiler.
- Coat the steaks with the spice mixture and place in a broiler pan or on a baking sheet.
- Broil for 7-8 minutes on each side until desired temperature is reached (medium= 160 F). When the meat has reached the desired temperature, remove it from the broiler and let it sit for 2-3 minutes before serving.
- While meat is cooking, heat olive oil in a pan over medium-high heat.
- Add asparagus and season with salt and pepper. Cook for about 10 minutes, turning asparagus to ensure even cooking.* Serve together after allowing steak to rest for 10 minutes after cooking.
*Alternatively, you can roast the asparagus alongside the steak, removing when bright green so as not to overcook.
Suggested Side: Potato Salad or Corn Chowder
- Meatless Stuffed Squash Boats
Ingredients
- 1 cup brown rice, cooked
- 1 Tbsp. olive oil
- 1 each onion, chopped
- 1 bag frozen corn
- 1 can black beans
- ½ tsp chili powder
- To taste salt and pepper
- 3 each yellow or zucchini squash S
- 1 cup Mexican cheese blend
Process
-
- Cook rice according to package instructions. Preheat oven to 350 F.
- Cut each zucchini in half and scoop out the flesh. Set flesh aside.
- When rice is close to being done, heat olive oil in a skillet over medium heat.
- Add onion and cook slowly until softened, about 5 minutes.
- Combine rice, onion, corn, squash flesh and black beans in the skillet. Add chili powder, salt and pepper. Cook until beans and corn are warmed through. Adjust seasonings if desired.
- Stuff each squash half with mixture and then top with cheese,
- Place squash in a baking dish or on a baking sheet and bake until cheese is melted and stuffing is heated through, about 25-30 minutes.
*Make this dish vegan by leaving out the cheese and using nutritional yeast instead in the stuffing mixture.
Suggested Side: Corn Chowder or Potato Salad
- Salmon with Lemon Dill Sauce on Greens
Ingredients
- 1 lb. sockeye salmon fillets S
- 1 tsp. lemon-pepper seasoning
- 1 tsp. salt
- 1 small container Greek plain yogurt
- 1 ½ Tbsp. fresh dill, chopped
- 1tsp. lemon zest
- 1 Tbsp. lemon juice
- 2 cloves garlic, minced
- To taste salt and pepper
- 2 cups salad greens
Process
-
- Preheat oven to 450 F.
- Season salmon with lemon-pepper seasoning and salt.
- Place salmon on an oiled baking sheet, skin side down, and bake for about 12-15 minutes.
- While salmon cooks combine yogurt, lemon zest, lemon juice, garlic, salt and pepper together in a bowl and mix thoroughly.
- When salmon is done, place a bed of salad greens on a plate and serve fish over greens. Spoon lemon dill sauce on top of fish and enjoy!
Suggested Side: Potato Salad or White Beans with Basil
- Pork Chops with Grilled Fruit
Ingredients
- 1 each lime, juiced
- 1 each lemon, juiced
- ½ cup soy sauce
- 1 Tbsp. brown sugar
- 1 tsp. ground ginger
- To taste salt and pepper (we suggest starting with 1 tsp each)
- 3-4 each boneless pork chops S
- 6 rings pineapple S
- 2-3 each peaches, pitted and quartered S
Process
-
- In a large bowl combine lime juice, lemon juice, soy sauce, brown sugar, ground ginger, salt and pepper.
- Place pork chops and mixture in a large ziploc bag together, shaking to fully coat pork chops. Place in fridge for 30 minutes.
- Heat a grill pan on medium heat or on an outdoor grill if you prefer. If using an outdoor grill, lightly oil the grates.
- Remove the pork chops from the fridge and from the marinade, shaking off excess. Grill pork for 7-8 minutes on each side. Internal temperature should reach 145 F.
- Add pineapple and peaches to pan or grill and cook for 3-4 minutes per side or until grill marks appear. Serve together.
Suggested Side: Potato Salad or White Beans with Basil
Sides
- Potato Salad
Ingredients
- 2 tsp. salt, divided
- 3 ½ lbs. russet potatoes, peeled and cut into small chunks
- 2 Tbsp. olive oil
- 1 each yellow onion, diced
- 1 cup vegetable broth
- ¾ cups apple cider vinegar
- 2 Tbsp. dijon mustard
- 2 Tbsp. sugar
- To taste black pepper
- 3 Tbsp. parsley
Process
- Bring a large pot of water with 1 tsp. salt to a boil.
- Add potatoes and return to boil. Reduce heat to medium and cook potatoes until soft, about 10 minutes. Drain and set aside to cool.
- Heat 1 Tbsp. oil in a pan over medium-high heat and add the onion. Cook until tender.
- Stir in vegetable broth, vinegar, mustard and sugar. Cook, being sure to stir, for about 15 minutes. Mixture should be at a small bubble.
- Add potatoes and mix to coat Add remaining 1 tsp. Of salt and then pepper to taste. Sprinkle with parsley. Serve hot or cold.
- White Beans with Basil
Ingredients
- 2 cloves garlic, finely chopped or minced
- As needed cooking spray
- 2 cans white beans, drained and rinsed
- 1 cup grape tomatoes, halved
- 2 Tbsp. red onion, finely chopped
- 1 tsp. salt
- 1 tsp. pepper
- ½ cup basil leaves, torn into pieces
Process:
- Place a pan coated with cooking spray over medium heat. Add garlic and cook for 5 minutes.
- In a bowl combine white beans, tomatoes, red onion, salt and pepper. Add garlic once cooled.
- Add torn basil leaves and toss to mix. Serve at room temperature or cold
- Spinach Salad with Berries
Ingredients
- 1 large container salad blend
- 1 container strawberries, quartered S
- 1 container blueberries S
- 5 oz. crumbled Gorgonzola cheese
- 3 oz. walnuts, chopped
- As needed balsamic vinaigrette
Process
- Combine spinach, strawberries, blueberries. Cheese and walnuts in a large salad bowl.
- Cover and refrigerate. Add dressing for each salad that is made during the week.
Soup
Corn Chowder
Ingredients
- 2 Tbsp. olive oil
- 1 each onion, chopped
- 5 sprigs fresh thyme leaves
- 2 cloves garlic, mince
- 2-3 each russet potatoes, peeled and cut into small pieces
- 1 16 oz. package frozen corn
- 6 cups vegetable broth
- 2 cups heavy cream, milk or nut-milk (unsweetened and unflavored)
- To taste salt and pepper
- 4 each green onions, chopped
Process
- Heat the olive oil over medium heat. Add the onion and thyme and cook 8-10 minutes until onion is soft.
- Stir in the garlic and cooks for 2 minutes.
- Add in the potatoes, corn, vegetable broth and heavy cream, milk or nut-milk and bring to a boil.
- Reduce heat and simmer for about 15minutes until potatoes are tender.
- Place half of the soup mixture in a blender and puree until potatoes are smooth.
- Season with salt and pepper then top with green onion.
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Mega Meal Plan
June 28th – July 4th
This list is based on Sale items for the week of June 28th – 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! Also, download your favorite store’s app for additional savings and to use coupons.
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 use 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)
MAINS
MAIN 1 Grilled Lemon Chicken with Charred Asparagus
1-2 pkg chicken drumsticks
3 lemons
4 cloves garlic
1 red onion
1-2 bunches asparagus
2 tsp salt & pepper, divided
Good for the grill or the oven, this grilled chicken is bursting with lemon flavor that pairs oh-so-nicely with the charred taste of the asparagus. Keep leftovers for cold chicken salads or add to your favorite lunch-time grain bowl.
MAIN 2 Hoisin Chicken Burgers with Ginger Cucumber Slaw
2 lbs ground chicken
1 bottle hoisin sauce
4 Tbsp fresh ginger, divided
3 cloves garlic
1 can bamboo shoots
1 can water chestnuts
2 English cucumbers
2 Tbsp rice vinegar
2 Tbsp toasted sesame oil
1 Tbsp soy sauce
1 Tbsp mirin
2 tsp honey or agave
¼ cup sesame seeds, toasted
1 pkg whole wheat hamburger buns
The ground chicken keeps this dish light and absorbs all of the aromatic flavors from the sweet hoisin sauce, ginger and garlic. This is a new way to enjoy a burger this summer, for sure!
MAIN 3 Macaroni & Cheese with Truffled Tomatoes
1 box elbow macaroni
1 yellow onion
4 Tbsp unsalted butter or vegetable oil
4 Tbsp flour or cornstarch*
1 block white cheddar cheese*, grated (about 3 cups worth once grated)
2-4 cups milk*
3 local red tomatoes
1 Tbsp truffle oil (truffle sea salt can be substituted)
1-2 tsp salt & pepper, to taste
*this recipe can be adjusted to accommodate gluten allergies and can also be made vegan by substituting vegan cheese and unflavored, unsweetened nut milk.
Every now and then we deserve to get a little indulgent. After all, this week’s menu is full of healthy and light dishes so why not throw in something slightly sinful. The bonus here is that you’ll learn to make homemade mac and cheese, which we all know just tastes better.
MAIN 4 Marinated Celery & Mushroom Salad with Steamed Tofu
1 bunch celery
2 pkg whole mushrooms
1 shallot
¼ cup red wine vinegar
2 Tbsp olive oil
1-2 Tbsp soy sauce, divided
1 Tbsp dried thyme
1 block firm tofu
An incredibly healthy dish that is flavorful, crunchy and light. Reserve this for a hot summer night and you’ll please every palate at the table.
MAIN 5 Broiled Garlic Fish Fillets with Olive Tapenade
1-2 lbs white fish, like cod or tilapia
8 cloves garlic + 2 cloves for later
2 Tbsp olive oil, divided
1-2 tsp salt & pepper, to taste
1 jar capers
1 jar kalamata olives, pitted
1 jar green olives, pitted
Reminiscent of the South of France, this dish is embarassingly simple to make since it’s a one pan wonder. Learn how to make tapenade, too, and use leftovers for salad toppings and sandwich spreads!
SIDES
SIDE 1 Kale Cobb Salad
½ red onion. sliced thinly
2 bunches Kale, ribs removed and chopped finely
2-4 hard-boiled eggs
1 pkg bacon, cooked
1 avocado, sliced
1 pkg blue cheese crumbles
2 cups homemade croutons (made from stale bread. Use the bread on sale this week!) or buy bagged croutons in the grocery/ bakery department
1 bottle blue cheese dressing
What a winner! A nice change up in the Cobb Salad department. Enjoy this one with any of your favorite toppings, but keep in mind that our suggestion really compliment each other well. (Blue cheese dressing is in your shopping list but feel free to get whatever you like!)
SIDE 2 Red, White & Blue Fruit Salad
2 pkg strawberries
1 pkg raspberries
1 lb nectarines
2 pkg blueberries
1 pkg blackberries
1 pint heavy whipping cream
1 small container vanilla-flavored Greek yogurt
This is the perfect salad to enjoy on the 4th surrounded by family and friends. Make as much or as little as you like and if you’re not eating a plant-based diet, top it with some healthy whipped cream + Greek yogurt mix.
SIDE 3 Parmesan Squash Saute
1 Tbsp olive oil
2 cloves garlic
½ red onion
2 yellow squash
2 zucchini squash
1-2 tsp salt & pepper, to taste
½ cup parmesan, grated
Summer is here and the squash is starting to come in! This is a simple and quick dish that sits well in the fridge and can be enjoyed cold or hot.
SOUP: Rosada Chili
1 yellow onion, chopped
1 lb ground beef *optional
3 Tbsp cumin
2 Tbsp chili powder
1 Tbsp garlic powder and paprika
2 tsp salt
1 can chopped tomatoes
1 1/2 quarts water
4 cups cooked beans (or more if desired) –use 3 cans or cook your own dried beans
Toppings:
1 pkg queso fresco
1-2 avocados
1 bunch radishes, cut into julienne
1 bag tortilla chips (nacho flavored is great here)
2 ripe tomatoes
1 tsp each oregano and paprika
Our new favorite summer chili, this recipe is great for bringing to a BBQ or topping on your favorite burger or hot dog! Enjoy the summer and make this again and again, and if you like, follow the link in the recipe to learn how to save even more money and make your beans from scratch.
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Pantry Staples
Salt
Pepper
Hoisin Sauce
Rice Vinegar
Toasted Sesame Oil
Soy Sauce
Mirin
Honey or Agave
Sesame Seeds
Unsalted Butter
Vegetable Oil
Olive Oil
Flour or Cornstarch
Milk
Truffle Oil or Truffled Sea Salt
Red Wine Vinegar
Dried Thyme
Cumin
Chili Powder
Garlic Powder
Paprika
Oregano
Shopping List By Department
Produce
3 lemons
1 bag peeled garlic
1 red onion
1-2 bunches asparagus
1 hand fresh ginger
2 English cucumbers
1 bag yellow onions
2 lbs ripe tomatoes
1 bunch celery
2 pkg whole white or cremini mushrooms
1 shallot
2 bunches kale
3 avocados
2 pkg strawberries
1 pkg raspberries
1 lb nectarines
2 pkg blueberries
1 pkg blackberries
2 yellow squash
2 zucchini squash
1 bunch radishes *optional for soup
Meat/Protein
1-2 pkg chicken drumsticks
2 lbs ground chicken
1 block firm tofu
1-2 lbs white fish (whole or fillets) *Choose cod, tilapia or any other white fish you prefer
1 pkg bacon
1 lb ground beef *optional for the chili
Dairy/Eggs
1 block white cheddar cheese (3 cups worth once grated)
1 dozen eggs
1 pkg blue cheese crumbles
1 pint heavy whipping cream
1 small container vanilla-flavored Greek yogurt
½ cup parmesan, grated
1 pkg queso fresco *optional garnish for soup
Grains/Dried Fruit/Nuts
1 pkg whole wheat hamburger buns
1 box elbow macaroni
1 loaf stale bread or 1 pkg pre-made croutons
1 bag tortilla chips *optional for soup
Canned Goods & Non-Perishables
1 bottle hoisin sauce
1 can bamboo shoots
1 can water chestnuts
1 jar capers
1 jar kalamata olives, pitted
1 jar green olives, pitted
1 bottle truffle oil (or 2 tsp truffled sea salt)
1 bottle blue cheese dressing
1 small can fire roasted or chopped tomatoes
3 cans small red beans (like kidney) or 1 bag dried rosada (pink) beans
Frozen Items
_________________________________________________________________
MAINS
MAIN 1 Grilled Lemon Chicken with Charred Asparagus
1-2 pkg chicken drumsticks
3 lemons, sliced in half, divided and half juiced
1 Tbsp olive oil
4 cloves garlic, sliced thinly
½ red onion, sliced into thin rounds
1-2 bunches asparagus, trimmed
2 tsp salt & pepper, divided
Process:
- In a large plastic bag or container, toss chicken with lemon juice, olive oil, garlic and red onion. Add half the salt and pepper. Allow to marinate for at least 20 minutes or overnight.
- Preheat grill or oven and cook chicken with marinade, garlic, onion and the rest of the lemon halves slowly (at around 300 F) for an hour or so or until cooked through and the meat is pulling away from the bone.
- For the last 10 minutes of cooking, add asparagus (if cooking in oven, scatter around chicken. If grilling, toss in oil before cooking) and add the rest of the salt and pepper.
- Serve everything with charred lemon halves and squeeze juice on as desired.
MAIN 2 Hoisin Chicken Burgers with Ginger Cucumber Slaw
2 lbs ground chicken
½ cup hoisin sauce
4 Tbsp fresh ginger, divided and grated or minced
3 cloves garlic, minced
1 can bamboo shoots, chopped
1 can water chestnuts, chopped
2 English cucumbers, sliced paper thin
2 Tbsp rice vinegar
2 Tbsp toasted sesame oil
1 Tbsp soy sauce
1 Tbsp mirin
2 tsp honey or agave
¼ cup sesame seeds, toasted
1 pkg whole wheat hamburger buns
More hoisin on top of burger patties if desired
Process:
- In a large bowl mix together ground chicken, hoisin, half of the ginger, garlic, bamboo shoots and water chestnuts (use your hands!).
- In the oven, griddle or grill, cook burgers through. While burgers are cooking (6-8 minutes per side), make slaw:
- Combine the other half of the ginger with the cucumber slices, rice vinegar, toasted sesame oil, soy sauce, mirin, honey or agave and sesame seeds. Taste and adjust seasoning as needed.
- Toast hamburger buns and serve topped with slaw and more hoisin as desired.
MAIN 3 Macaroni & Cheese with Truffled Tomatoes
1 box elbow macaroni
1 yellow onion, grated or diced
4 Tbsp unsalted butter or vegetable oil + 1 Tbsp of either
4 Tbsp flour or cornstarch*
2-4 cups milk*
1 block white cheddar cheese*, grated (about 3 cups worth once grated)
3 local red tomatoes, chopped & seeds removed
1 Tbsp truffle oil (truffle sea salt can be substituted)
1-2 tsp salt & pepper, to taste
*this recipe can be adjusted to accommodate gluten allergies and can also be made vegan by substituting vegan cheese and unflavored, unsweetened nut milk.
Process:
- Cook macaroni according to package instructions minus 2 minutes. Make sure to drain and reserve 1 cup cooking liquid. Toss macaroni in 1 Tbsp oil or butter to prevent sticking.
- Preheat oven to 350 F.
- In a large skillet, saute onions in butter for 5 minutes.
- Add flour or cornstarch and stir well with a wooden spoon to combine. Cook for 2 minutes.
- Add milk, 1 cup at a time until lump-free and thick.
- Add cheese and stir to combine.
- Thin with more milk and/or cooking water as needed and toss with macaroni, salt and pepper.
- Pour into an oiled baking dish, top with tomatoes.
- Bake uncovered for 20 minutes or until bubbling.
- Remove from oven, drizzle with truffle oil and serve hot.
MAIN 4 Marinated Celery & Mushroom Salad with Steamed Tofu
1 bunch celery, sliced thinly
2 pkg whole mushrooms, cleaned and quartered
1 shallot, minced
¼ cup red wine vinegar
2 Tbsp olive oil
1-2 Tbsp soy sauce, divided
1 Tbsp dried thyme
1 block firm tofu, cubed into 1 inch chunks
Process:
- In a large bowl, toss celery, mushrooms, shallot, vinegar, olive oil, half of soy sauce and thyme. Combine well, cover and allow to marinate.
- Bring 1 inch of water to a boil and place a colander on top of the pan that you’re using, making sure that it nests into the pot slightly.
- Place cubed tofu gently inside and drizzle with the rest of the soy sauce.
- Place a lid on top and steam for 10 minutes, or until tofu is warmed through but not crumbling apart. To ensure this, check tofu after five minutes.
- Serve hot tofu over marinated salad.
MAIN 5 Broiled Garlic Fish Fillets with Olive Tapenade
1-2 lbs white fish, like cod or tilapia
8 cloves garlic + 2 cloves for later
2 Tbsp olive oil, divided
1-2 tsp salt & pepper, to taste
1 jar capers
1 jar kalamata olives, pitted
1 jar green olives, pitted
Proces:
- Preheat oven to a high broil and place an oven rack in the lower third of the oven.
- In a baking dish, drizzle half of oil and place fish on top. Scatter 8 garlic cloves around fish, drizzle with the rest of the oil and sprinkle with salt and pepper.
- While fish is broiling (should take 10-15 minutes depending on thickness and type of fish) make tapenade:
- In a food processor, blender or by hand, chop olives, capers, and 2 cloves garlic together and chill until ready to use.
- Serve fish with tapenade spooned on top, remember that a little goes a long way.
SIDES
SIDE 1 Kale Cobb Salad
½ red onion. sliced thinly
2 bunches Kale, ribs removed and chopped finely
2-4 hard-boiled eggs
1 pkg bacon, cooked
1 avocado, sliced
1 pkg blue cheese crumbles
2 cups homemade croutons (made from stale bread. Use the bread on sale this week!) or buy bagged croutons in the grocery or bakery department.
Process:
- Combine red onion and kale.
- Top with hard-boiled eggs, crumbled bacon, sliced avocado, blue cheese crumbles and croutons and drizzle with your favorite salad dressing. (Blue Cheese dressing is in your shopping list but feel free to get whatever you like!)
SIDE 2 Red, White & Blue Fruit Salad
2 pkg strawberries, cleaned, hulled and sliced in half
1 pkg raspberries, rinsed
1 lb nectarines, pitted and sliced
2 pkg blueberries, rinsed
1 pkg blackberries, rinsed
1 pint heavy whipping cream, whipped
1 pkg vanilla-flavored Greek yogurt
Process:
- Combine all prepped fruit in a large bowl, and depending on ripeness, add 1 Tbsp sugar if desired.
- In a large mixing bowl, whip cream until stiff and fold in Greek yogurt until mixed well.
- Serve fruit salad with a dollop of cream/yogurt mixture.
SIDE 3 Parmesan Squash Saute
1 Tbsp olive oil
2 cloves garlic, sliced thinly
½ red onion, sliced thinly
2 yellow squash, washed, trimmed and sliced into ¼ inch rounds
2 zucchini squash, washed, trimmed and sliced into ¼ inch rounds
1-2 tsp salt & pepper, to taste
½ cup parmesan, grated
Process:
- Preheat oven to a low broil.
- Saute garlic and onion in olive oil for 5 minutes in an oven-proof skillet.
- Add squash and continue to cook for 8-10 minutes more, or until zucchini is bright green and squash is slightly tender.
- Top with salt, pepper and parmesan and place under the broiler for 2-3 minutes to melt and crisp up cheese before serving.
SOUP: Rosada Chili
1 yellow onion, chopped
1 lb ground beef *optional
3 Tbsp cumin
2 Tbsp chili powder
1 Tbsp garlic powder and paprika
2 tsp salt
1 can chopped tomatoes
1 1/2 quarts water
4 cups cooked beans (or more if desired) –use 3 cans or cook your own dried beans
Toppings:
1 pkg queso fresco
1-2 avocados
1 bunch radishes, cut into julienne
1 bag tortilla chips (nacho flavored is great here)
2 ripe tomatoes
1 tsp each oregano and paprika
Process:
- Saute onion and beef together until browned, about 10 minutes, with spices.
- Add tomatoes, water and beans and cook over medium heat until thickened, about 25 minutes.
- Taste, adjust seasonings if needed.
- Serve with desired garnishes.
Mega Meal Plan
Kroger
June 21st – June 27th
This list is based on Sale items for the week of June 21st – June 27th, 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!
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 use 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: Sweet Potato and Apple Bake with Brats
1 package brats or Italian sausage (if preferred) S
1 medium sweet potatoes, peeled and cut into cubes
2 medium apples, cored and cut
2 Tbsp. olive oil
1 tsp. sage, chopped
1 tsp. rosemary, chopped
1 tsp. basil, chopped
1 tsp. salt
1 tsp. pepper
I love a meal like this as it is quick, filling and pretty delicious! An oven bakc like this is easy to change up and can usually be done with inexpensive ingredients.
Main 2: London Broil with Sauteed Carrots
1 Tbsp. chili powder
1 Tbsp. dried thyme
1 Tbsp. ancho chili powder
To taste salt and pepper
1 each boneless London broil S
1 bag mini peeled carrots S
2 Tbsp. unsalted butter
1 tsp. dill, chopped
1 tsp. lemon zest
To taste salt and pepper
I am so excited to see London Broil on sale this week! You can use any London Broil leftovers this week to make sandwiches for lunch or use it to top some kale salad for lunch too!
Main 3: Gnocchi with Mushrooms and Asparagus
1 package gnocchi
2 Tbsp. olive oil
2 medium vidalia sweet onions, thinly sliced S
5 cloves garlic, thinly sliced
1 5-6 oz. container white mushrooms S
1 lb. asparagus, trimmed at cut diagonally in 1-inch pieces
1 Tbsp. lemon rind
2 Tbsp. lemon juice
1 Tbsp. unsalted butter
To taste salt and pepper
⅓ cup grated parmesan (Optional)
For a vegetarian dish this week gnocchi seemed like a perfect fit! Gnocchi pairs well with many vegetables and is simple to do with some olive oil, lemon and seasoning.
Main 4: Honey Ginger Salad with Grilled Chicken
1 package boneless chicken breasts S
1 5 oz. container Simple Truth Organic Salad S
1 each carrot, thinly sliced
1 each cucumber, peeled and thinly sliced S
2 tsp. sesame seeds, toasted
1 each avocado, sliced and pit removed
1 Tbsp. fresh ginger, peeled and minced
¼ cup honey
1 tsp. salt
½ tsp. pepper
1/4cup apple cider vinegar
1 Tbsp. lemon juice
1 cup olive oil
I find that I tend to eat more salads during the summer than other parts of the year. What is great about summer salads is the ability to take your favorite ingredients and add them in as well as changing up the protein, so have fun with this one!
Main 5: Blackened Tilapia with Squash
1 ½ tsp. cumin
½ tsp. salt
½ tsp. paprika
½ tsp. chili powder
¼ tsp. garlic powder
1 lb. tilapia fillets S
2 tsp. olive oil
1 each yellow squash, sliced S
1 each zucchini squash, sliced S
The spice on the fish pairs nicely with the simplicity of the squash. For this recipe, I chose to bake the fish, but this can also be done on the stove with a little bit of olive oil in a pan. There you will still cook fish until flaky, but be sure to flip your fish and cook on both sides for 3-4 minutes.
Side 1: Veggie Saute
1 lb. french green beans, frozen
4 Tbsp. olive oil
1 each red onion, sliced
2 tsp. rosemary, chopped
1 each yellow pepper, seeded and sliced
1 each red pepper, seeded and sliced
2 each lemons, juiced
4 tsp. lemon zest
1 bag arugula or baby spinach
To taste salt and pepper
This saute sounded so delicious as a partner for many of our mains this week! The greens beans and pepper provide a nice crunchiness and a good summer feel that is packed with goodness.
Side 2: Tomato and Avocado Salsa/Salad
4 each red tomatoes on the vine, chopped S
2 each avocados, peeled and chopped
½ cup red onion, diced
1 each jalapeno, seeded and chopped
2 Tbsp. olive oil
2 tsp. lemon juice
¼ cup cilantro, chopped
To taste salt and pepper
Yes, the title does say salsa or salad! We will use this dish as a side and as a salsa for our fish dish this week. Feel free to grab some tortilla chips, too, and dip in as a snack or lunch!
Side 3: Kale Salad with Cherry Tomatoes
2 bunches kale, finely chopped
1 each red onion, diced
4 Tbsp. olive oil, divided
1 pint cherry tomatoes, quartered
½ cup almonds, sliced and toasted
¼ tsp. salt
¼ tsp. pepper
¼ cup lemon juice
Kale is always a great bargain and works well to create a delicious salad! Use this salad as a side, a starter or lunch this week- and best of all, you can even saute leftovers for a warm wilted kale salad side.
Soup: White Bean Turkey Chili
1 Tbsp. vegetable oil
1 lb. ground turkey S *optional (leave this out if vegan)
1 large vidalia sweet onion, finely chopped S
3 cloves garlic, minced
2 tsp. cumin
½ tsp. oregano
2 each poblano peppers, seeded and chopped
2 cans white beans (cannellini or great northern), drained and rinsed
1 can low-sodium chicken broth
1 jar salsa verde (green salsa, mild)
Optional Toppings:
1 cup shredded monterey jack cheese S (optional)
½ cup cilantro, chopped (optional)
Chili is one of my favorite dishes that I do not tend to make in the summer when it is so warm. White bean chili is a great lighter option that doesn’t seem quite so heavy for the summer, but still lets you enjoy the chili you love!
Breakfast:
Bacon and Eggs- use eggs and bacon leftover from last week or grab fresh if you need to, Bacon is on sale this week and you can use the optional shredded cheese for the white bean turkey chili to make a nice scramble or omelette.
Yogurt and Berries- this is a great week to grab some yogurt and berries with all kinds of berries on sale! Try the Siggi’s yogurt that is on sale this week for a change.
Lunch:
Sandwiches- grab a loaf of private selection bread or the hamburger buns that are on sale this week. Add any leftover chicken breasts, london broil or blackened tilapia to make a tasty sandwich along with a bag of fresh selections cole slaw that is on sale.
Leftovers- place any leftover proteins from this week on the kale salad or enjoy some leftover gnocchi and soup.
Snacks:
celery and peanut butter S
tortilla chips with the tomato and avocado salsa
Clif or Luna bars S
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Pantry Staples
(Check your pantry first and stock up at the store as needed)
olive oil
salt
pepper
chili powder
dried thyme
ancho chili powder
unsalted butter
grated parmesan (optional)
sesame seeds
honey
apple cider vinegar
cumin
paprika
garlic powder
oregano
vegetable oil
Shopping List by Department
(full list here by department)
Produce
2 medium sweet potatoes
2 medium apples
1 package sage
1 package rosemary
1 package basil
1 bag mini peeled carrots S
1 package dill
5-6 each lemon (a small bag may be cheaper)
3 each sweet vidalia onions S
2 heads garlic
1 5-6 oz. package white mushrooms S
1 lb. asparagus
1 5 oz. container Simple Truth Organic salad S
1 each carrot
1 each cucumber S
3 each avocado
1 Tbsp. fresh ginger
1 each yellow squash S
1 each zucchini squash S
3 each red onion
1 each yellow pepper
1 each red pepper
1 bag arugula or baby spinach
4 each red tomatoes on the vine S
1 each jalapeno
1 bunch cilantro
2 bunches kale
1 pint cherry tomatoes
3 each poblano peppers
1-2 containers strawberries, blueberries or raspberries S *Breakfast
1 bag celery *Snack
1 bag Fresh Selections coleslaw S *Lunch
Meat/Protein
1 package Kroger brats (or Italian sausage) S
1 each boneless London broil S
1 package Tyson boneless chicken breasts S
1 lb. tilapia fillets S
1 lb. Simple Truth Natural ground turkey S
1 package Hormel bacon S *Breakfast (if needed)
Dairy/Eggs
1 bag Kroger shredded Monterey jack cheese S
1 12 ct. eggs *Breakfast (if needed)
4-5 each Siggi’s yogurts S *Breakfast
Grains/Nuts/Dried Fruit/Pasta
1 package gnocchi
½ cup almonds, sliced
1 loaf Private Selection bread S *Lunch
1 box Clif or Luna bars S *Snack
Canned Goods & Non-Perishables
2 cans white beans (cannellini or great northern)
1 can low-sodium chicken broth
1 jar salsa verde (green salsa, mild)
1 bag tortilla chips *Snack
1 jar Kroger peanut butter S *Snack
Frozen Items
1 lb. French green beans
________________________________________________________________________
Weekly Meal Plan Recipes
Mains
- Sweet Potato and Apple Bake with Brats
Ingredients
- 1 package brats or Italian sausage (if preferred) S
- 1 medium sweet potatoes, peeled and cut into cubes
- 2 medium apples, cored and cut
- 2 Tbsp. olive oil
- 1 tsp. sage, chopped
- 1 tsp. rosemary, chopped
- 1 tsp. basil, chopped
- 1 tsp. salt
- 1 tsp. pepper
Process
-
- Preheat oven to 400 F.
- Combine all ingredients in a large baking dish and then toss to mix.
- Cook for 40 minutes, stopping to stir at 20 minutes.
Suggested Side: Kale Salad or Veggie Saute
- London Broil with Sauteed Carrots
Ingredients
- 1 Tbsp. chili powder
- 1 Tbsp. dried thyme
- 1 Tbsp. ancho chili powder
- To taste salt and pepper
- 1 each boneless London broil S
- 1 bag mini peeled carrots S
- 2 Tbsp. unsalted butter
- 1 tsp. dill, chopped
- 1 tsp. lemon zest
- To taste salt and pepper
Process
-
- Combine chili powder, thyme, ancho chili powder, salt and pepper in a bowl. Preheat the broiler.
- Coat the London broil with the spice mixture and place in a broiler pan or on a baking sheet.
- Broil for 7-8 minutes on each side until desired temperature is reached (medium= 160 F). When the London broil has reached the desired temperature, remove it from the broiler, cover with foil and let it sit for 10 minutes before slicing.
- While london broil is cooking, bring a pot of salted water to a boil. Place carrots in water and cook until tender, but still crisp, about 4 minutes.
- Melt butter in a skillet on medium heat. Add dill, lemon peel and carrots. Season to taste with salt and pepper. Serve London broil and carrots together.
Suggested Side: Kale Salad or Veggie Saute
- Gnocchi with Mushrooms and Asparagus
Ingredients
- 1 package gnocchi
- 2 Tbsp. olive oil
- 2 medium vidalia sweet onions, thinly sliced S
- 5 cloves garlic, thinly sliced
- 1 5-6 oz. container white mushrooms S
- 1 lb. asparagus, trimmed at cut diagonally in 1-inch pieces
- 1 Tbsp. lemon rind
- 2 Tbsp. lemon juice
- 1 Tbsp. unsalted butter
- To taste salt and pepper
- ⅓ cup grated parmesan (Optional)
Process
-
- Cook gnocchi according to package instructions.
- Heat a large skillet over medium-high heat and then add oil.
- Add onion and cook until lightly browned, about 10 minutes.
- Stir in garlic and cook for 2 minutes, then add the mushrooms and asparagus. Cook until mushrooms are browned and asparagus is tender, about 8 minutes.
- Add drained gnocchi, rind, juice and butter. Stir to mix until butter is melted.
- Season to taste with salt and pepper as well as parmesan if desired.
Suggested Side: Veggie Saute or White Bean Turkey Chili
- Honey Ginger Salad with Grilled Chicken
Ingredients
- 1 package boneless chicken breasts S
- 1 5 oz. container Simple Truth Organic Salad S
- 1 each carrot, thinly sliced
- 1 each cucumber, peeled and thinly sliced S
- 2 tsp. sesame seeds, toasted
- 1 each avocado, peeled, pitted & sliced
- 1 Tbsp. fresh ginger, peeled and minced
- ¼ cup honey
- 1 tsp. salt
- ½ tsp. pepper
- 1/4cup apple cider vinegar
- 1 Tbsp. lemon juice
- 1 cup olive oil
Process
-
- Season chicken breasts with salt and pepper and cook either on the stove top or grill.
- In a large bowl combine salad, carrot, cucumber, toasted sesame seeds and avocado.
- Whisk ginger, honey, salt, pepper, apple cider vinegar and lemon juice together. Add oil to bowl while continuing to whisk.
- When ready to serve, add dressing to each salad. Store salad and dressing separately for the week to store so that salad does not become soggy.
Suggested Side: Tomato and Avocado Salsa/Salad or Veggie Saute
- Blackened Tilapia with Squash
Ingredients
- 1 ½ tsp. cumin
- ½ tsp. salt
- ½ tsp. paprika
- ½ tsp. chili powder
- ¼ tsp. garlic powder
- 1 lb. tilapia fillets S
- 2 tsp. olive oil
- 1 each yellow squash, sliced S
- 1 each zucchini squash, sliced S
Process
-
- Preheat oven to 375 F. Combine cumin through garlic powder and then rub on tilapia (if cooking in a skillet on the stovetop, rub both sides of tilapia with spice mixture).
- Place tilapia on a foil lined baking sheet and cook until fish is flaky, about 15-20 minutes.
- While fish is cooking, heat olive oil in a pan over medium high heat. Add squash and saute for about 5 minutes, until squash begins to soften.
- Top the fish with some of the tomato and avocado salsa/salad and serve with the squash.
Suggested Side: Kale Salad or Veggie Saute
Sides
- Veggie Saute
Ingredients
- 1 lb. French green beans, frozen
- 4 Tbsp. olive oil
- 1 each red onion, sliced
- 2 tsp. rosemary, chopped
- 1 each yellow pepper, seeded and sliced
- 1 each red pepper, seeded and sliced
- 2 each lemons, juiced
- 4 tsp. lemon zest
- 1 bag arugula or baby spinach
- To taste salt and pepper
Process
- Heat the oil in a large skillet over medium-high heat.
- Add the onion and rosemary and cook until onion is tender. Lower the heat to medium and add green beans and peppers. Cook until peppers are tender.
- Stir in the lemon juice and zest.
- Add the spinach or arugula and cook until wilted.
- Season to taste with salt and pepper.
- Tomato and Avocado Salsa/Salad
Ingredients
- 4 each red tomatoes on the vine, chopped S
- 2 each avocados, peeled, pitted and chopped
- ½ cup red onion, diced
- 1 each jalapeno, seeded and chopped
- 2 Tbsp. olive oil
- 2 tsp. lemon juice
- ¼ cup cilantro, chopped
- To taste salt and pepper
Process
- Combine tomato, avocado, red onion and jalapeno in a large bowl. Add olive oil and lemon juice then toss to combine.
- Add cilantro, salt and pepper and combine again.
- Kale Salad
Ingredients
- 2 bunches kale, finely chopped
- 1 each red onion, diced
- 4 Tbsp. olive oil, divided
- 1 pint cherry tomatoes, quartered
- ½ cup almonds, sliced and toasted
- ¼ tsp. salt
- ¼ tsp. pepper
- ¼ cup lemon juice
Process
- In a bowl combine kale and red onion then toss in 1 Tbsp olive oil.
- Place almond in a small pan and cook over medium-high heat until toasted.
- While almonds are toasting, combine the remaining 3Tbsp. Olive oil, salt, pepper and lemon juice in a small bowl to make a dressing.
- Add tomatoes and almonds to kale and red onion once almonds are toasted.
- Toss salad with dressing.
Soup
White Bean Turkey Chili
Ingredients
- 1 Tbsp. vegetable oil
- 1 lb. ground turkey S *optional if vegan
- 1 large vidalia sweet onion, finely chopped S
- 3 cloves garlic, minced
- 2 tsp. cumin
- ½ tsp. oregano
- 2 each poblano peppers, seeded and chopped
- 2 cans white beans (cannellini or great northern), drained and rinsed
- 1 can low-sodium chicken broth
- 1 jar salsa verde (green salsa, mild)
Optional Toppings:
- 1 cup shredded monterey jack cheese S (optional)
- ½ cup cilantro, chopped (optional)
Process
- Heat oil in a pan over medium-high heat. Add turkey and cook until browned.
- Place 1 Tbsp. olive oil in a large pot and add onion sauteeing until tender. Add garlic and saute for about 3 minutes more.
- Add cumin and oregano sauteeing for 1 minute and then add in peppers. Reduce heat and cook, covered, for about 8 -10 minutes.
- Add turkey, beans, broth and salsa verde then bring to a simmer. Cover and continue to simmer for 10 more minutes.
- Place chili in bowls and add desired toppings.
________________________________________________________________________
Mega Meal Plan
Kroger
June 14th – June 20th
This list is based on Sale items for the week of June 14th – June 20th, 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!
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 use 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: Spiced Chicken Thighs with Asparagus
1 Tbsp. brown sugar
1 tsp. chili powder
¼ tsp. paprika
¼ tsp. cumin
½ tsp. garlic powder
⅛ tsp. cayenne pepper
4 each bone-in chicken thighs S
1 bunch asparagus S
This dish is simple and easy yet so delicious! Chicken thighs are wonderful to cook with in that you can season them in a variety of ways and they always turn out to be tasty. I enjoy the crispness of the asparagus with the spiciness of the chicken in this dish.
Main 2: Lemon-Dill Salmon Rice Bowl with Squash
1 lb. Atlantic salmon fillets S
1 tsp. lemon-pepper seasoning
1tsp. salt
506 oz container plain Greek yogurt S
1 ½ Tbsp. fresh dill, chopped
1 tsp. lemon zest
1 Tbsp. lemon juice
2 cloves garlic, minced
To taste salt and pepper
1 each yellow or zucchini squash (can do ½ of each) S
1 cup jasmine or brown rice, cooked
In the heat of summer there is nothing better than a rice bowl with protein and some vegetables. This lemon dill salmon is a dish that we actually made a long time ago, but this week we have added some rice and squash to create a bowl of goodness!
Main 3: Roasted Vegetables and Smoked Sausage
2 each medium sweet potatoes S
1 lb. Brussels sprouts, trimmed
1 Tbsp. olive oil
1 tsp. cumin
¼ tsp. garlic salt
To taste salt and pepper
1 8 oz. container white mushrooms, chopped S
1 splash olive oil
To taste salt and pepper
1 package smoked sausage S *leave this out if desired to make vegetarian
I made this dish at home last week and was so impressed with how it turned out. Last week I used chicken sausage which you can always do, but smoked sausage is on sale this week and the smokiness will go well with the sweet potatoes and Brussels sprouts. This is also a great dish to make vegetarian by leaving out the sausage. It still tastes just as great!
Main 4: Meatless Stuffed Peppers
1 cup brown rice, cooked
1 Tbsp. olive oil
1 each onion, chopped
1 bag frozen corn S
1 can black beans
½ tsp. chili powder
To taste salt and pepper
3 each green bell peppers, cut in half, seeds removed S
1 cup Mexican cheese blend S
Stuffed peppers are always a fun and easy dish to make! Whether meatless or with your favorite protein they are simple and delicious. Feel free to leave out the cheese here for a plant-based meal.
Main 5: Pork Chops with Grilled Peaches
1 each lime, juiced
1 each lemon, juiced
½ cup soy sauce
1 Tbsp. brown sugar
1 tsp. ground ginger
To taste salt and pepper (start with 1 tsp. each)
3-4 each pork chops S
2-3 each peaches, pitted and quartered
I was so excited when I saw that pork chops and peaches were on sale this week! We went to Carter Mountain last weekend and grabbed some peaches so, they have been on my mind. There is something so delicious and comforting to me about combining pork and grilled fruit.
Side 1: Orzo with Peas, Mint and Parmesan
1 box orzo
3 cups frozen peas S
1 Tbsp. unsalted butter
3 Tbsp. mint, chopped
½ cup parmesan
This dish a great combination with many of our mains this week and it can be used for lunch. The orzo gives this a salad feel and you can eat it warm or cold.
Side 2: Chickpea Salad
2 cans chickpeas, drained and rinsed
1 each red onion, chopped
3 stalks celery, chopped
To taste salt and pepper
3 Tbsp. olive oil
2 Tbsp apple cider vinegar
When I think of summer, somehow I always think of chickpeas. There is something about the taste and texture that I relate to a “summer food”. This simple salad is great as a side or alone for lunch this week.
Side 3: Spinach and Berry Salad
1 large container baby spinach
1 ½ cups blueberries S
2 cups strawberries S
1 cup Chevre (goat cheese), crumbled
1 cup sliced almonds
½ cup balsamic vinegar
4 Tbsp. honey
1 cup olive oil
To taste salt and pepper
This salad has been a lunch staple in my house the last few weeks. It is easy to make and works perfectly for lunch too. You’re making a big batch of vinaigrette here so save some for lunch salads throughout the week!
Soup: Roasted Cauliflower Soup
1 head cauliflower, cut into florets
2 tsp. olive oil
1 tsp. salt
1 tsp. pepper
2 each shallots, peeled and quartered
1 Tbsp. olive oil
3 cloves garlic, minced
4 cups low-sodium chicken broth
To taste salt and pepper
Soup in the summer can be hard to swallow for many people. By using soups that are lighter, we can pair a soup up with a sandwich for lunch or a main for dinner year round.
Breakfast:
Bacon and eggs- both of these are on sale this week and are an easy, filling go to.
Yogurt and Fruit/Berries- there is yogurt on sale and you can choose fresh berries or the private selection frozen berries that are on sale.
Fruit Smoothies- if you pick up some fruit to go with your yogurt, why not add in a carton of Silk almondmilk and enjoy a morning smoothie
Lunch:
The mains and sides that you have this week should provide lunch for the week as well.
Snacks:
Clif bars
Nectarines, grapes or apples
______________________________________________________
Pantry Staples
(Check your pantry first and stock up at the store as needed)
brown sugar
chili powder
paprika
cumin
garlic powder
cayenne pepper
lemon-pepper seasoning
salt
pepper
rice- brown and/or Jasmine
olive oil
garlic salt
soy sauce
ground ginger
unsalted butter
parmesan, grated
apple cider vinegar
balsamic vinegar
honey
Shopping List by Department
(full list here by department)
Produce
1 bunch asparagus S
1 package fresh dill
2 each lemon
1 head garlic
1 each yellow or zucchini squash S
2 each medium sweet potatoes S
1 lb. Brussels sprouts
1 8 oz. package white mushrooms S
1 each yellow onion
3 each green bell peppers S
1 each lime
2-3 each peaches S
1 each red onion S
3 stalks celery
1 large container baby spinach
1 container blueberries S
1 container strawberries S
1 head cauliflower
2 each shallots
1 package mint
4-5 each nectarines and/or apples S *Snack
1 bag seedless grapes S *Snack
Meat/Protein
1 package/4 each Tyson bone-in chicken thighs S
1 lb Atlantic salmon fillets S
1 package Kroger smoked sausage S
1 package/ 3-4 each center cut pork chops S
1 package bacon S *Breakfast
Dairy/Eggs
1 5-6 oz. container plain Greek yogurt S
1 bag Kroger Mexican blend cheese S
1 container Chevre (goat cheese), crumbled
1 12 ct. eggs S *Breakfast
4-5 each Dannon Greek yogurt S *Breakfast
1 carton Silk almondmilk S *Breakfast
Grains/Nuts/Dried Fruit/Pasta
1 box orzo
1 cup sliced almonds
Canned Goods & Non-Perishables
1 can black beans
2 cans chickpeas
1 large low-sodium chicken broth
1 box Clif bars multipack S *Snack
Frozen Items
1 bag Kroger frozen corn S
1 bag Kroger frozen peas S
1 bag Private Selection frozen fruit S *Breakfast
________________________________________________________________________
Weekly Meal Plan Recipes
Mains
- Spiced Chicken Thighs with Asparagus
Ingredients
- 1 Tbsp. brown sugar
- 1 tsp. chili powder
- ¼ tsp. paprika
- ¼ tsp. cumin
- ½ tsp. garlic powder
- ⅛ tsp. cayenne pepper
- 4 each bone-in chicken thighs S
- 1 bunch asparagus S
Process
-
- Combine brown sugar, chili powder, paprika, cumin, garlic powder and cayenne pepper in a small bowl.
- Cover each chicken thigh in spice mixture on both sides.
- Heat a pan over medium-high heat and add cooking oil. Place chicken thighs in pan skin-side down to start and cook for 7-9 minutes on each side until done. Internal temperature should reach 165 F.
- While chicken is cooking, take a smaller pan and heat 1Tbsp. olive oil over medium-high heat.
- Add asparagus and season with salt and pepper. Cook for about 10 minutes, turning to cook evenly.
- Serve chicken and asparagus together.
Suggested Side: Chickpea Salad or Orzo with Peas, Mint and Parmesan
- Lemon-Dill Salmon Rice Bowl with Squash
Ingredients
- 1 lb. Atlantic salmon fillets S
- 1 tsp. lemon-pepper seasoning
- 1tsp. salt
- 5-6 oz container plain Greek yogurt S
- 1 ½ Tbsp. fresh dill, chopped
- 1 tsp. lemon zest
- 1 Tbsp. lemon juice
- 2 cloves garlic, minced
- To taste salt and pepper
- 1 each yellow or zucchini squash (can do ½ of each) S
- 1 cup jasmine or brown rice, cooked
Process
-
- Preheat oven to 450 F and cook rice according to package instructions.
- Season salmon with lemon-pepper seasoning and salt.
- Place salmon on an oiled baking sheet, skin side down, and bake for about 12-15 minutes.
- While salmon cooks combine yogurt, lemon zest, lemon juice, garlic, salt and pepper together in a bowl and mix thoroughly.
- Take a small pan with ½ Tbsp, olive oil and heat over medium-high heat. Add squash and season with salt and pepper. Saute for about 5 minutes.
- When salmon is done, place rice in a bowl and top with salmon and squash. Spoon lemon-dill sauce on top and enjoy!
Suggested Side: Spinach and Berry Salad or Roasted Cauliflower Soup
- Roasted Vegetables and Smoked Sausage
Ingredients
- 2 each medium sweet potatoes S
- 1 lb. Brussels sprouts, trimmed
- 1 Tbsp. olive oil
- 1 tsp. cumin
- ¼ tsp. garlic salt
- To taste salt and pepper
- 1 8 oz. container white mushrooms, chopped S
- 1 splash olive oil
- To taste salt and pepper
- 1 package smoked sausage S
Process
-
- Preheat the oven to 400 F. Peel and cut sweet potatoes into small cubes and trim Brussels sprouts. Line a baking sheet with foil.
- Toss sweet potatoes and Brussels sprouts in a bowl with olive oil, cumin, garlic salt, salt and pepper. Once fully tossed, place on lined baking sheet. Cook for 40 minutes.
- In a small bowl, toss chopped mushrooms with olive oil, salt and pepper. Add to baking sheet with vegetable when there is 20 minutes of cooking time left.
- Cut smoked sausage into 1-inch pieces. Heat olive oil in a pan and cook sausage pieces for 6-7 minutes until done.
- Combine roasted vegetables and sausage together and enjoy.
Suggested Side: Cauliflower Soup or Spinach and Berry Salad
- Meatless Stuffed Peppers
Ingredients
- 1 cup brown rice, cooked
- 1 Tbsp. olive oil
- 1 each onion, chopped
- 1 bag frozen corn S
- 1 can black beans
- ½ tsp. chili powder
- To taste salt and pepper
- 3 each green bell peppers, cut in half, seeds removed S
- 1 cup Mexican cheese blend S
Process
-
- Cook rice according to package instructions. Preheat oven to 350 F.
- When rice is close to being done, heat olive oil in a skillet over medium heat.
- Add onion and cook slowly until softened, about 5 minutes.
- Combine rice, onion, corn and black beans in the skillet. Add chili powder, salt and pepper. Cook until beans and corn are warmed through. Adjust seasonings if desired.
- Stuff each pepper half with mixture and then top with cheese, if desired.
- Place peppers in a baking dish or on a baking sheet and bake until cheese is melted and stuffing is heated through, about 25-30 mins.
*Make this dish vegan by leaving out the cheese and using nutritional yeast instead in the stuffing mixture.
Suggested Side: Chickpea Salad or Roasted Cauliflower Soup
- Pork Chops with Grilled Peaches
Ingredients
- 1 each lime, juiced
- 1 each lemon, juiced
- ½ cup soy sauce
- 1 Tbsp. brown sugar
- 1 tsp. ground ginger
- To taste salt and pepper (start with 1 tsp. each)
- 3-4 each pork chops S
- 2-3 each peaches, pitted and quartered
Process
-
- In a large bowl combine lime juice, lemon juice, soy sauce, brown sugar, ground ginger, salt and pepper.
- Place pork chops and mixture in a large ziploc bag together, shaking to fully coat pork chops. Place in fridge for 30 minutes.
- Heat a grill pan on medium heat or on an outdoor grill if you prefer. If using an outdoor grill, lightly oil the grates.
- Remove the pork chops from the fridge and from the marinade, shaking off excess. Grill pork for 7-8 minutes on each side. Internal temperature should reach 145 F.
- Add lightly-oiled peaches to pan or grill and grill for 3-4 minutes per side or until grill marks appear. Serve together.
Suggested Side: Orzo with Peas, Mint and Parmesan or Chickpea Salad
Sides
- Orzo with Peas, Mint and Parmesan
Ingredients
- 1 box orzo
- 3 cups frozen peas S
- 1 Tbsp. unsalted butter
- 3 Tbsp. fresh mint, chopped
- ½ cup parmesan
Process
- Cook pasta according to package directions, minus 1 minute.
- During last 5 mins. of cooking, add peas to pasta. When pasta is al dente and peas are soft, drain both.
- Return pasta and peas to pot and add butter. Mix in butter until melted while also adding mint and parmesan. Serve hot.
- Chickpea Salad
Ingredients
- 2 cans chickpeas, drained and rinsed
- 1 each red onion, chopped
- 3 stalks celery, chopped
- To taste salt and pepper
- 3 Tbsp. olive oil
- 2 Tbsp apple cider vinegar
Process
- Combine chickpeas, red onion and celery.
- Toss with salt, pepper, olive oil and vinegar.
- Spinach and Berry Salad
Ingredients
- 1 large container baby spinach
- 1 ½ cups blueberries S
- 2 cups strawberries S
- 1 cup Chevre (goat cheese), crumbled
- 1 cup sliced almonds
- ½ cup balsamic vinegar
- 4 Tbsp. honey
- 1 cup olive oil
- To taste salt and pepper
Process
- Combine baby spinach, strawberries, blueberries, chevere and almonds in a large bowl.
- In a small bowl whisk together balsamic vinegar, honey and olive oil. Season to taste with salt and pepper.
- Add dressing to salad when ready to serve. Store salad and dressing separately and then combine when ready to serve each time.
Soup
Roasted Cauliflower Soup
Ingredients
- 1 head cauliflower, cut into florets
- 2 tsp. olive oil
- 1 tsp. salt
- 1 tsp. pepper
- 2 each shallots, peeled and quartered
- 1 Tbsp. olive oil
- 3 cloves garlic, minced
- 4 cups low-sodium chicken broth
- To taste salt and pepper
Process
- Preheat oven to 450 F.
- Place cauliflower florets in a bowl. Drizzle with olive oil, salt and pepper. Mix to coat cauliflower. Move cauliflower to a baking sheet and also place shallots on baking sheet. Cook for about 25 minutes, until the edges of the cauliflower are browned and it is tender. Be sure to move cauliflower and shallots around once during cooking.
- Heat olive oil in a large pot and add garlic sauteing until fragrant and tender. Add cauliflower and shallots to pot.
- Add in chicken broth, salt and pepper and simmer for about 20 minutes.
- Removed soup from pot in batches transferring to a blender. Blend each batch until smooth then return to the pot until all of the soup is smooth.
- Season to taste with salt and pepper.
________________________________________________________________________
Mega Meal Plan
Kroger
June 7th – June 13th
This list is based on Sale items for the week of June 7th – 13th, 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!
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 use 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: Teriyaki Pork Stir Fry
1 cup long grain rice *Optional
1 – 1 ½ lbs. boneless pork tenderloin S
½ tsp. salt
½ tsp. pepper
2 Tbsp. vegetable oil
1 bunch broccoli, chopped into florets
1 medium onion, cut into small wedges
1 each red pepper, thinly sliced S
2 stalks celery, cut into ¼ in. slices
8 oz. white mushrooms, sliced
⅓ cup low sodium soy sauce
3 Tbsp. hoisin sauce
2 Tbsp. brown sugar
1 Tbsp. fresh ginger, grated
2 tsp. cornstarch
1 can chopped pineapple
2 cups bean sprouts
4 each green onions, coarsely chopped
Making your own teriyaki sauce is such a great skill to have in the kitchen and much healthier! You can add other ingredients that you enjoy, stir-fry type ingredients. You can serve this over rice (made optional above) and have one of this week’s sides with it.
Main 2: Veggie and Bean Chilaquiles (Taco Bake)
1 Tbsp. olive oil
1 large onion, chopped
1 each green bell pepper, seeded and chopped
3 cloves garlic, chopped
1 container baby bella Mushrooms S
2 cups frozen corn S
1 can black beans
2 tsp. cumin
1 jar green salsa S
To taste salt and pepper
1 bag tortilla chips
2 cups shredded cheese S
2 Tbsp. sour cream (Optional)
1 cup guacamole (Optional)
Chilaquiles (baked tortilla chips with fun ingredients) is a great dish because the longer it sits the better it tastes! Use leftovers throughout the week for lunch or add eggs and beans for a protein-filled breakfast.
Main 3: Shrimp Scampi with Angel Hair Pasta
8 oz. angel hair pasta
1 lb. shrimp, peeled and tails removed
¼ cup unsalted butter
6 cloves garlic, sliced thin
½ cup sweet red cherry peppers, quartered
1 each lemon, zested and juiced
¼ cup dry white wine
½ cup Italian parsley, chopped
½ tsp. salt
¼ tsp. pepper
1tsp. crushed red pepper flakes (Optional)
Every time that I do a shrimp scampi I am always amazed at what an easy and amazingly delicious dish it is! The pairing with angel hair makes this dish a weeknight classic.
Main 4: Tahini Chicken with Cucumber Salad
2-3 lbs bone-in split chicken breasts, thighs or drumsticks S
2 cloves garlic, minced
1 yellow onion, chopped
1 Tbsp olive oil
1 lemon, sliced in half and seeds removed
1 bunch parsley
2 Tbsp honey or pomegranate molasses if available
½ cup tahini
1 tsp each salt and pepper
1 bunch rosemary
1 English cucumber
2 vine-ripened tomatoes, sliced in half from top to bottom and quartered
1 pkg arugula
This tahini chicken dish is featured throughout many of our meal plans this week here at Vie because we think it is a fantastic example of how versatile you can be in the kitchen when using one single sauce. Here we use it two ways, both very different and definitely delicious!
Main 5: Turkey Burgers with Spinach & Feta
1 lb. ground turkey S
1 each yellow onion, chopped
1 each egg
1 cup breadcrumbs
½ tsp. dried thyme
1 Tbsp worcestershire sauce
1 package frozen chopped spinach, thawed S
1 can roasted red peppers, chopped
To taste salt and pepper
1 pkg crumbled feta *optional
1 bottle Greek or Italian salad dressing
1 bag whole wheat burger buns
4 leaves romaine lettuce *optional
Greek turkey burgers are great because they are not only healthy but packed with flavor. Add any other ingredients that you like, like kalamata olives for example! Instead of mayo, use a Greek salad dressing to spice things up!
SIDE 1 Roasted Pepper & Arugula Salad
3 bell peppers, multicolored
1 dozen eggs
1 cup almonds, toasted
1 pkg arugula
1/4 cup blue cheese, crumbled
2 Tbsp basil, leaves torn
2 Tbsp balsamic vinegar
1 Tbsp honey
1 Tbsp olive oil
2 tsp soy sauce
Light, healthy and easy to make, leave off the eggs and blue cheese if you want a plant-based spin.
SIDE 2 Sweet Tart Cucumber Quinoa Salad
3 cucumbers, sliced thinly
1 cup quinoa, cooked
1/2 cup rice vinegar
2 Tbsp honey or agave
1 jalapeno, seeded and chopped
Pinch red pepper flakes
Our chef Hannah Matarazzo just prepared this for our Vie SPring Soiree and it was a huge hit! This side has a surprising pop with the sweet tart cucumber salad. You’ll love playing around with how much quinoa to mix in. Great for leftover grain bowls, too!
SIDE 3 Peanut Noodles with Crispy Tofu
1 pkg spaghetti noodles
2 Tbsp rice vinegar
2 tsp mirin, toasted sesame oil
1-2 tsp soy sauce, to taste
1 Tbsp fresh ginger, peeled and minced
2 cloves garlic, minced
½-1 cup crunchy peanut butter, as needed
1 block tofu, cubed
¼ cup vegetable oil
2 Tbsp sesame seeds, toasted
Vegans celebrate! This is an awesome plant-based dish that gets better as it sits in the fridge. Use almond or cashew butter for something different.
SOUP
Mixed Bean Soup
2 yellow onions, chopped
4 cloves garlic, chopped
3 carrots, chopped
4 stalks celery, chopped
½ head cabbage, shredded
1 bag frozen green beans, chopped
1-2 quarts vegetable stock or water
1 can black beans, drained and rinsed
1 can garbanzo beans, drained and rinsed
½ bag frozen peas
2 tsp salt and pepper, or to taste
I like to call this one the kitchen sink soup simply because it’s what I make most often at home when I’m trying to use up random veggies from the fridge. Feel free to play around and do the same!
Breakfast:
Bacon and Eggs: Buy eggs if you are out and scramble some up with bacon or the sausage that’s on sale!
Yogurt and Fruit: Grab some yogurt on sale this week and some extra fruit to mix together for a great breakfast.
Lunch:
Celery or Apples and Peanut Butter: You will have leftover celery this week from the teriyaki pork, why not put some peanut butter with that to complete your lunch and/or grab some apples to slice as well!
Sandwiches are always great to make when lunch meat and cheese are on sale.
Snacks:
Fresh Fruit, Crackers & Cheese: there’s a lot to choose from this week when it comes to snacks that are on sale.
______________________________________________________
Pantry Staples
(Check your pantry first and stock up at the store as needed)
salt
pepper
vegetable oil
low sodium soy sauce
hoisin sauce
brown sugar
cornstarch
cumin
unsalted butter
red pepper flakes
paprika
breadcrumbs
dried thyme
Worcestershire sauce
Dijon mustard
ketchup
long grain rice (optional)
almonds
balsamic vinegar
honey
rice vinegar
mirin
crunchy peanut butter
toasted sesame seeds
Shopping List by Department
(full list here by department)
Produce
1 bunch broccoli
3 each red pepper S
2 each yellow pepper S
2 each orange pepper S
1 each green bell pepper S
4 heads garlic (or 1 bag peeled garlic)
4 each yellow onion (can buy a bag)
1 bunch celery
1 head green cabbage
8 oz. package baby bella mushrooms S
1 hand fresh ginger
2 cups bean sprouts (buy fresh if available, if not buy canned)
1 bunch green onions
8 oz. container white mushrooms
1 pkg baby bella mushrooms
1 cup guacamole *Optional for chilaquiles
5 each lemon
2 bunches parsley
1 bunch rosemary
4 each English cucumbers
2 each vine-ripened tomatoes
2 pkg arugula
1 head romaine *optional
2 each red onion
3 each Gala or fuji apples (buy extra if desired for
lunch) *snack
4 each nectarines *snack
3 each bananas *breakfast
2 cups strawberries S (buy extra if desired for breakfast)
1 cup blueberries S (buy extra if desired for breakfast)
1 package dill
1 bunch basil
1 each jalapeno
3-4 each grapes *Lunch
Meat/Protein
1 -1 ½ lbs. boneless pork loin S
1 lb. shrimp
1 package split chicken breasts
1 lb. Simple Truth ground turkey S
1 package bacon S *Breakfast
1 block extra firm tofu
Dairy/Eggs
1 bag Kroger shredded monterey jack S
2 Tbsp. sour cream *Optional for chilaquiles
2 12 ct. eggs
1 pkg crumbled feta
1 pkg blue cheese
4-5 each Chobani or Fage Greek yogurt S *Breakfast
Grains/Nuts/Dried Fruit/Pasta
1 box angel hair pasta
1 bag whole wheat hamburger buns
1 bag tortilla chips S
1 bag quinoa
1 pkg spaghetti noodles
½ cup peanuts *optional
1 cup long grain rice *optional
Canned Goods & Non-Perishables
1 can chopped pineapple
2 cans black beans
1 can garbanzo beans
1 jar Private Selection green salsa S
1 bottle Greek or Italian dressing S
1 jar sweet red cherry peppers
¼ cup dry white wine
1-2 32 oz. container(s) vegetable broth
1 jar Kroger crunchy peanut butter S
1 jar tahini
1 jar pomegranate molasses *optional
1 jar roasted red peppers
Frozen Items
1 bag frozen corn S
1 package frozen chopped spinach S
1 large bag frozen green beans S
1 bag frozen peas
________________________________________________________________________
Weekly Meal Plan Recipes
Mains
- Teriyaki Pork Stir Fry
Ingredients
- 1 cup long grain rice *Optional
- 1 – 1 ½ lbs. boneless pork tenderloin S
- ½ tsp. salt
- ½ tsp. pepper
- 2 Tbsp. vegetable oil
- 1 bunch broccoli, chopped into florets
- 1 medium onion, cut into small wedges
- 1 each red pepper, thinly sliced S
- 2 stalks celery, cut into ¼ in. slices
- 8 oz. white mushrooms, sliced
- ⅓ cup low sodium soy sauce
- 3 Tbsp. hoisin sauce
- 2 Tbsp. brown sugar
- 1 Tbsp. fresh ginger, grated
- 2 tsp. cornstarch
- 1 can chopped pineapple
- 2 cups bean sprouts
- 4 each green onions, coarsely chopped
Process
-
- Cook the 1 cup of rice according to package instructions if using.
- Season the pork with the salt and pepper. Heat 1 Tbsp. oil in a large skillet over medium-high heat. Add the pork, cooking until browned. Remove from the skillet and set aside.
- Add the broccoli to the skillet along with 2 Tbsp. water and cook covered until the broccoli is tender. Set broccoli aside.
- After pork has rested 10 minutes, chop into cubes or strips, making sure to reserve the juices that flow out onto the plate.
- Add the remaining 1 Tbsp. of oil to the skillet and heat over medium-high heat. Add the onion and saute for 2 minutes. Add the red pepper, celery and mushrooms. Cook until just tender, about 3 minutes.
- In a small bowl, whisk together soy sauce, hoisin sauce, brown sugar, ginger, cornstarch and pineapple. Add to the skillet along with the pork (and its juices) and broccoli as well as the bean sprouts and green onions. Cook until the sauce thickens, continually tossing, about 1 minute or so. Serve over rice if desired.
Suggested Side: Orzo with Kale or Bell Pepper Salad with Onion
- Veggie and Bean Chilaquiles
Ingredients
- 1 Tbsp. olive oil
- 1 large onion, chopped
- 1 each green bell pepper, seeded and chopped
- 3 cloves garlic, chopped
- 1 container baby bella Mushrooms
- 2 cups frozen corn S
- 1 can black beans
- 2 tsp. cumin
- 1 jar green salsa S
- To taste salt and pepper
- 1 bag tortilla chips
- 2 cups shredded cheese S
- 2 Tbsp. sour cream (Optional)
- 1 cup guacamole (Optional)
Process
-
- Preheat oven to 375 F.
- Heat oil in a large pan over medium-high heat. Add the onion and bell pepper then saute for 5 minutes.
- Add garlic, mushrooms, cumin and saute until peppers are tender.
- In an oiled baking dish, layer tortilla chips with garlic and mushrooms mixture as well as corn and beans, pouring sauce out evenly on each layer. Continue layering until all filling is used up and tortilla chips come to the top (you may not use all of the chips).
- Add shredded cheese to top and bake for 20 minutes, or until heated through and salsa is bubbling.
- Serve with desired toppings
Suggested Side: Orzo with Kale or Fruit Salad
- Shrimp Scampi with Angel Hair Pasta
Ingredients
8 oz. angel hair pasta
1 lb. shrimp, peeled and tails removed
¼ cup unsalted butter
6 cloves garlic, sliced thin
½ cup sweet red cherry peppers. Quartered
1 each lemon, zested and juiced
¼ cup dry white wine
½ cup Italian parsley, chopped
½ tsp. salt
¼ tsp. pepper
1tsp. crushed red pepper flakes (Optional)
Process
-
- Heat oven to 400 F. Cook the pasta according to package directions.
- Place butter in a large baking dish and place in oven until melted.
- Remove baking dish with melted butter from oven and add shrimp, garlic, cherry peppers, lemon, zest, lemon juice, white wine, parsley, salt and pepper. Toss together and roast for about 15minutes., until shrimp are opaque.
- Serve with or over pasta
Suggested Side: Vegetable Soup or Bell Pepper Salad with Onion
- Tahini Chicken with Cucumber Salad
2-3 lbs bone-in split chicken breasts, thighs or drumsticks S
2 cloves garlic, minced
1 yellow onion, chopped
1 Tbsp olive oil
1 lemon, sliced in half and seeds removed
1 bunch parsley
2 Tbsp honey or pomegranate molasses if available
½ cup tahini
1 tsp each salt and pepper
1 bunch rosemary
1 English cucumber
2 vine-ripened tomatoes, sliced in half from top to bottom and quartered
1 pkg arugula
Process:
- Preheat oven to 375 F.
- Combine garlic, onion, olive oil, whole lemon, parsley, pomegranate molasses (if using), tahini and salt and pepper in a blender. Puree until smooth.
- Arrange chicken in a baking dish just large enough to fit all of it in an even layer and pour half of sauce over chicken, turning pieces to coat. Place 3-4 fresh rosemary sprigs on top.
- Put in the oven and bake for 30-45 minutes, or until chicken is done and lightly browned.
- While chicken is cooking, make salad: using the rest of the tahini sauce, pour over sliced cucumbers, tomatoes and arugula and toss gently to combine. Refrigerate until ready to eat.
Suggested Side: Orzo with Kale or Vegetable Soup
- Turkey Burgers with Spinach & Feta
- 1 lb. ground turkey S
- 1 each yellow onion, chopped
- 1 each egg
- 1 cup breadcrumbs
- ½ tsp. dried thyme
- 1 Tbsp worcestershire sauce
- 1 package frozen chopped spinach, thawed S
- ¼ cup canned roasted red peppers, chopped
- To taste salt and pepper
- 1 pkg crumbled feta *optional
- 1 bottle Greek or Italian salad dressing
- 1 bag whole wheat burger buns
- 4 leaves romaine lettuce *optional
Process
- In a large bowl combine ground turkey, onion, egg, breadcrumbs, dried thyme. worcestershire sauce and spinach. Then season to taste with salt and pepper.
- If not using mozzarella, place mixture in loaf pan and shape to fit.
- If using mozzarella, place half of the mixture in the loaf plan and shape to fit. Cover with cheese. Place the other half of the mixture on top and shape to fit.
- Combine dijon and ketchup in a small bowl until well mixed. Cover the top of meatloaf with mixture and bake for 45-55 minutes.
Suggested Side: Orzo with Kale or Bell Pepper Salad with Onion
Sides
SIDE 1 Roasted Pepper & Arugula Salad
3 bell peppers, multicolored
3-6 eggs
1 cup almonds, toasted
1 pkg arugula
1/4 cup blue cheese, crumbled *optional
2 Tbsp basil, leaves torn
2 Tbsp balsamic vinegar
1 Tbsp honey
1 Tbsp olive oil
2 tsp soy sauce
Process:
- Heat oven to a low broil and line a baking sheet with foil. Wash bell peppers and place on baking sheet.
- Add to the oven in the lowest third of the oven and broil peppers for 15 minutes or until blackened slightly and soft.
- Remove once done and allow to cool. Once cooled, pull out stems and seeds and slice into strips.
- While bell peppers are roasting, soft boil eggs: In a saucepan filled with salted water, add eggs before heating. Bring water to a boil with eggs, and keep an eye on them. Once the water begins to boil, set a timer for 3 minutes.
- Remove from heat after 3 minutes and drain off hot water in the sink. Add cool running water to pan and keep draining and adding cool water until eggs are fairly cool to the touch. Crack shells and peel under running water. Slice eggs in half.
- On a serving platter, arrange arugula with roasted red peppers, soft-boiled eggs and toasted almonds. Sprinkle with blue cheese (if desired) and basil and quickly whisk (or shake in a jar) the vinaigrette: balsamic, honey, olive oil and soy sauce.
- Pour over salad to serve.
SIDE 2 Sweet Tart Cucumber Quinoa Salad
3 cucumbers, sliced thinly
1 cup quinoa, cooked
1/2 cup rice vinegar
2 Tbsp honey or agave
1 jalapeno, seeded and chopped
Pinch red pepper flakes
1 tsp soy sauce
Process:
- Cook quinoa in 2 cups water in advance and cool in the fridge.
- Toss sliced cucumbers with rice vinegar, honey or agave, jalapeno, red pepper flakes and soy sauce.
- Taste and adjust seasonings as needed, serve over quinoa.
SIDE 3 Peanut Noodles with Crispy Tofu
1 pkg spaghetti noodles
2 Tbsp rice vinegar
2 tsp mirin, toasted sesame oil
1-2 tsp soy sauce, to taste
1 Tbsp fresh ginger, peeled and minced
2 cloves garlic, minced
½-1 cup crunchy peanut butter, as needed
1 block tofu, cubed
¼ cup vegetable oil
2 Tbsp sesame seeds, toasted
Process:
- Cook spaghetti noodles according to package instructions. Drain and cool in cold water, then toss with peanut sauce.
- To make peanut sauce, combine rice vinegar, toasted sesame oil, soy sauce, ginger, garlic and peanut butter. Thin with water to desired consistency.
- Toss with noodles and refrigerate.
- To fry tofu: cut tofu into 1 inch cubes, drain on a paper towel, making sure to press tofu to pull away any excess moisture.
- Heat a large skillet with oil and add tofu, frying 5 minutes on each side for a total cooking time of 10 minutes.
- Remove from heat, drain on a dry paper towel and toss with toasted sesame seeds. Serve over noodles.
SOUP
Mixed Bean Soup
2 yellow onions, chopped
4 cloves garlic, chopped
1 tsp olive oil
3 carrots, chopped
4 stalks celery, chopped
½ head cabbage, shredded
1 bag frozen green beans, chopped
1-2 quarts vegetable stock or water
1 can black beans, drained and rinsed
1 can garbanzo beans, drained and rinsed
½ bag frozen peas
2 tsp salt and pepper, or to taste
Process:
- In a soup pot, saute onions and garlic in oil for 5 minutes.
- Add carrots, celery and cabbage and cook for an additional 5 minutes.
- Add green beans, stock, black beans and garbanzos and bring to a boil, then reduce to a simmer for 15 minutes.
- Add frozen peas and salt & pepper just before serving and adjust seasonings as necessary after tasting.
________________________________________________________________________
Mega Meal Plan
Kroger
May 31st – June 6th
This list is based on Sale items for the week of May 31st – June 6th, 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!
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 use 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: Chicken Chop Suey
1 cup long grain rice *Optional
1 pkg Simple Truth natural chicken breast S
½ tsp. salt
½ tsp. pepper
2 Tbsp. vegetable oil
1 pkg Private Selection sugar snap peas, frozen S
1 medium onion, cut into small wedges
1 each red pepper, thinly sliced
2 stalks celery, cut into ¼ in. slices
8 oz. white mushrooms, sliced
⅓ cup low sodium soy sauce
3 Tbsp. hoisin sauce
2 Tbsp. brown sugar
1 Tbsp. fresh ginger, grated
2 tsp. cornstarch
2 cups bean sprouts
4 each green onions, coarsely chopped
When I think of chop suey I always remember a recipe version that I saw one time relating this dish to the 50’s and I then envision myself as Donna Reed in the kitchen, ha! You can add other ingredients that you enjoy, stir-fry type ingredients. You can serve this over rice (made optional above) and have one of this week’s sides with it or you could have our side of orzo with kale instead of rice as it would be very yummy too!
Main 2: Veggie and Bean Quesadilla
1 Tbsp. olive oil
1 large onion, chopped
1 each green bell pepper, seeded and chopped S
3 cloves garlic, chopped
1 container baby bella mushrooms
2 cups frozen corn S
1 can La Preferida black beans S
2 tsp. cumin
6 Tbsp. salsa
To taste salt and pepper
4 each flour tortillas
2 cups shredded cheese (or Cracker Barrel Vermont sharp white cheddar S)
2 Tbsp. sour cream (Optional)
1 cup guacamole (Optional)
We did this recipe not too long ago, but I brought it back this week once I saw the sales as there were so many items from the recipe on sale. What can I say? I am a woman who loves to save and enjoy delicious food at the same time! I also enjoy the ability to reheat and reuse the stuffing for these quesadillas during the week. Why not add some egg to the stuffing for a wonderful breakfast scramble or breakfast quesadilla?
Main 3: Turkey Scallopini with Cavatappi Pasta
1 box cavatappi pasta S
1 pkg turkey cutlets S
1 Tbsp flour
¼ cup unsalted butter
6 cloves garlic, sliced thin
2 Tbsp capers
1 each lemon, zested and juiced
¼ cup dry white wine
½ cup Italian parsley, chopped
½ tsp. salt
¼ tsp. pepper
1 tsp. crushed red pepper flakes (Optional)
Every time that I do a scallopini dish (thin cutlets) I am always amazed at what an easy and amazingly delicious dish it is! The pairing with cavatappi makes this dish an instant weeknight classic.
Main 4: Roasted Chicken with Mustard Greens
2 pkg Simple Truth natural chicken thighs S
1 tsp. paprika
½ tsp. pepper
¼ tsp. salt
1 tsp. vegetable oil
2 cloves garlic, minced
2 Tbsp. lemon juice
1 Tbsp. unsalted butter
1 cup red onion, sliced
3 cloves garlic, chopped
½ cup low sodium chicken broth
1 tsp. brown sugar
1 bunch mustard greens, rinsed thoroughly & chopped
To Taste salt and pepper
I always find warmth and comfort in this dish. I really enjoy cooking with chicken thighs. They were not something that I grew up eating, but my husband enjoys cooking with them a lot and we began to do more with them as they are very inexpensive and they absorb flavor so nicely!
Main 5: Spinach (and cheese if desired) Stuffed Turkey Meatloaf
1 lb. ground turkey S
1 each yellow onion, chopped
1 each egg
1 cup breadcrumbs
½ tsp. dried thyme
1 Tbsp worcestershire sauce
1 package frozen chopped spinach, thawed S
To taste salt and pepper
1 Tbsp. dijon mustard
½ cup ketchup
Optional:
¼ cup shredded mozzarella S
I am pretty sure that I have said this before, but I absolutely love turkey meatloaf! This is a version that we make often at home. The balance of the spinach and the turkey is such a nice twist and if you add the cheese, be ready for an amazing dish!
Side 1: Fruit Salad
1 each organic raspberries S
4 each nectarines S
3 each bananas
2 cups strawberries S
1 cup blueberries S
At Vie we love big fruit salads using on-sale fruit! Best of all? This fruit is in season now so enjoy it at its peak!
Side 2: Orzo with Kale
1 box orzo
1 lb. kale, stems removed and roughly chopped
1 each lemon, juiced
2 cloves garlic minced
With the main dishes that we have this week, an orzo dish would pair well and come on, it’s simple and yummy! We have done orzo with mustard greens before, but this week we will change it up and try it with kale. Either way, kale and mustard greens are both very tasty, healthy and inexpensive.
Side 3: Bell Pepper Salad with Onion
2 Tbsp. olive oil
4 cloves garlic, minced
2 each red bell peppers, seeded and sliced
2 each yellow bell peppers, seeded and sliced S
2 each orange bell pepper, seeded and sliced S
1 each red onion, chopped
2 Tbsp. dill
1 each lemon, juiced
To Taste salt and pepper
Once again a simple side that pairs well with meals where we already have grain or another vegetable.
Soup: Vegetable Soup
1 Tbsp. olive oil
1 each yellow onion, diced
1 package frozen mixed vegetables S
1 clove garlic
½ tsp. salt
¼ tsp. pepper
4 cups vegetable broth
1 can diced tomatoes (fire roasted are great for extra flavor)
We are in one of those on and off weather seasons so, why not a vegetable soup? Comforting yet still not too winter-feeling with the vegetables.
Breakfast:
Bacon and Eggs: Buy eggs if you are out and take your choice of turkey and real bacon that are both on sale to make bacon and eggs, a scramble or use leftover cheese and tortillas from the quesadillas this week to do egg and cheese or bacon, egg and cheese quesadillas. Don’t forget about using any extra quesadilla stuffing with eggs and bacon if desired for a scramble or quesadilla too.
Yogurt and Fruit: Grab a 4 pack of yogurt on sale this week and some extra fruit to mix together for a great breakfast.
Lunch:
Sandwiches: We have bread on sale as well as lunch meat and cheese if you desire.
Celery or Apples and Peanut Butter: You will have leftover celery this week from the pork chop suey. Why not put some peanut butter with that to complete your lunch and/or grab some apples to slice as well!
Snacks:
cantaloupe
nectarines
plums
______________________________________________________
Pantry Staples
(Check your pantry first and stock up at the store as needed)
salt
pepper
vegetable oil
low sodium soy sauce
hoisin sauce
brown sugar
cornstarch
cumin
unsalted butter
red pepper flakes
paprika
breadcrumbs
dried thyme
Worcestershire sauce
dijon mustard
ketchup
long grain rice (optional)
Shopping List by Department
(full list here by department)
Produce
3 each red pepper S
2 each yellow pepper S
2 each orange pepper S
1 each green bell pepper S
4 heads garlic
4 each yellow onion (can buy a bag)
2 stalks celery (buy a full package and use for lunch)
8 oz. package white mushrooms
1 Tbsp. fresh ginger
2 cups bean sprouts (buy fresh if available, if not buy canned)
1 bunch green onions
8 oz. container baby bella mushrooms
1 cup guacamole *Optional for quesadillas
4 each lemon
1 bunch parsley
2 each red onion
1 bunch mustard greens
1 pkg each strawberries, blueberries, raspberries S
3 each bananas
4 nectarines
1 bunch mustard greens
1 package dill
Meat/Protein
1 pkg Simple Truth chicken breasts S
2 pkg chicken thighs S
1-2 pkg turkey cutlets
1 lb. Shady Brook ground turkey S
1 package Kroger or Private Selection bacon *Breakfast
1 package Oscar Mayer lunch meat S *Lunch
Dairy/Eggs
1 bag Kroger shredded monterrey jack S or Cracker Barrel cheddar S
2 Tbsp. sour cream *Optional for quesadillas
1 12 ct. Simple Truth Cage Free Large Eggs S (1 for meatloaf)
1 bag Kroger shredded mozzarella S *Optional for meatloaf
1 4-pack Chobani or Dannon Greek yogurt S *Breakfast
Grains/Nuts/Dried Fruit/Pasta
1 package Mission flour tortillas
1 box cavatappi pasta S
1 box San Giorgio orzo S
1 loaf Private Selection wide pan wheat bread S *Lunch
Canned Goods & Non-Perishables
1 can La Preferida black beans S
1 jar salsa
1 jar capers
¼ cup dry white wine
1 can low sodium chicken broth
1 32 oz. container vegetable broth
1 can diced tomatoes
1 jar Kroger peanut butter *Lunch
Frozen Items
1 bag Birds Eye frozen corn S
1 pkg frozen sugar snap peas S
1 package Birds Eye frozen chopped spinach S
1 large bag Birds Eye frozen mixed vegetables S
________________________________________________________________________
Weekly Meal Plan Recipes
Mains
Main 1: Chicken Chop Suey
1 cup long grain rice *Optional
1 pkg Simple Truth natural chicken breast S
½ tsp. salt
½ tsp. pepper
2 Tbsp. vegetable oil
1 pkg Private Selection sugar snap peas, frozen S
1 medium onion, cut into small wedges
1 each red pepper, thinly sliced
2 stalks celery, cut into ¼ in. slices
8 oz. white mushrooms, sliced
⅓ cup low sodium soy sauce
3 Tbsp. hoisin sauce
2 Tbsp. brown sugar
1 Tbsp. fresh ginger, grated
2 tsp. cornstarch
2 cups bean sprouts
4 each green onions, coarsely chopped
Process
- Cook the 1 cup of rice according to package instructions if using.
- Season the chicken with the salt and pepper. Heat 1 Tbsp. oil in a large skillet over medium-high heat. Add the chicken, cooking until browned. Remove from the skillet and set aside.
- Add the sugar snap peas to the skillet along with 2 Tbsp. water and cook covered until the peas are tender. Set peas aside with the chicken.
- Add the remaining 1 Tbsp. of oil to the skillet and heat over medium-high heat. Add the onion and saute for 2 minutes. Add the red pepper, celery and mushrooms. Cook until just tender, about 3 minutes.
- In a small bowl, whisk together soy sauce, hoisin sauce, brown sugar, ginger and cornstarch. Add to the skillet along with the pork and broccoli as well as the bean sprouts and green onions. Cook until the sauce thickens, continually tossing, about 1 minute or so. Serve over rice if desired.
Suggested Side: Orzo with Kale or Bell Pepper Salad with Onion
Main 2: Veggie and Bean Quesadilla
1 Tbsp. olive oil
1 large onion, chopped
1 each green bell pepper, seeded and chopped S
3 cloves garlic, chopped
1 container baby bella mushrooms
2 cups frozen corn S
1 can La Preferida black beans S
2 tsp. cumin
6 Tbsp. salsa
To taste salt and pepper
4 each flour tortillas
2 cups shredded cheese (or Cracker Barrel Vermont sharp white cheddar S)
2 Tbsp. sour cream (Optional)
1 cup guacamole (Optional)
Process
- Heat oil in a large pan over medium-high heat. Add the onion and bell pepper then saute for 5 minutes.
- Add garlic, mushrooms, cumin and saute until peppers are tender.
- Add corn, black beans and salsa. Cook until heated through. Add salt and pepper to taste.
- Spray another pan with cooking spray and heat over medium-high heat. Place a tortilla in the pan and add shredded cheese. Once cheese starts to melt, add ¼-½ cup of vegetable stuffing. Fold the tortilla in half and cook until outsides are golden brown, Repeat with each quesadilla.
- Serve with desired toppings
Suggested Side: Orzo with Kale or Fruit Salad
Main 3: Turkey Scallopini with Cavatappi Pasta
1 box cavatappi pasta S
1 pkg turkey cutlets S
1 Tbsp flour
¼ cup unsalted butter
6 cloves garlic, sliced thin
2 Tbsp capers
1 each lemon, zested and juiced
¼ cup dry white wine
½ cup Italian parsley, chopped
½ tsp. salt
¼ tsp. pepper
1 tsp. crushed red pepper flakes (Optional)
Process
- Heat oven to 400 F. Cook the pasta according to package directions. If needed, pound out turkey cutlets in between two pieces of plastic with a rolling pin until thin.
- Place butter in a large skillet and melt over medium-high heat. On a large plate, mix together salt, pepper and flour.
- While butter is heating, lightly coat turkey cutlets in salt, pepper and flour mixture.
- Cook cutlets on both sides for 2-3 minutes, then add garlic, capers and lemon juice. Continue cooking for 2 minutes more.
- Remove turkey scallopini, leaving behind garlic and capers. Add white wine to pan to make a sauce. Reduce by half by boiling down and pour sauce over pasta. Serve with scallopini and a sprinkling of parsley and red pepper flakes.
Suggested Side: Vegetable Soup or Bell Pepper Salad with Onion
Main 4: Roasted Chicken with Mustard Greens
Ingredients
2 pkg Simple Truth natural chicken thighs S
1 tsp. paprika
½ tsp. pepper
¼ tsp. salt
1 tsp. vegetable oil
2 cloves garlic, minced
2 Tbsp. lemon juice
1 Tbsp. unsalted butter
1 cup red onion, sliced
3 cloves garlic, chopped
½ cup low sodium chicken broth
1 tsp. brown sugar
1 bunch mustard greens, rinsed thoroughly and chopped
To Taste salt and pepper
Process
- Preheat oven to 450 F. Cover chicken with paprika, salt and pepper.
- Heat a skillet over high heat and add oil, swirling to coat. Add the chicken, skin side down, covering with 1 Tbsp. lemon juice. Cook for 5 minutes and then turn, adding the remaining 1 Tbsp. lemon juice and cook for 3 minutes more.
- Place pan into the oven and bake for 20 minutes or until done. Chicken is done when internal temperature reaches 165 F.
- For the greens, melt butter in a large skillet over medium-high heat.
- Add the onion and garlic, saute for 3 mins. or until lightly browned. Add the broth and sugar, cook until liquid is almost evaporated.
- Add greens and saute until tender. Add salt and pepper to taste.
- Serve greens and chicken together.
Suggested Side: Orzo with Kale or Vegetable Soup
Main 5: Spinach (and cheese if desired) Stuffed Turkey Meatloaf
Ingredients
1 lb. ground turkey S
1 each yellow onion, chopped
1 each egg
1 cup breadcrumbs
½ tsp. dried thyme
1 Tbsp worcestershire sauce
1 package frozen chopped spinach, thawed S
To taste salt and pepper
1 Tbsp. dijon mustard
½ cup ketchup
Optional:
¼ cup shredded mozzarella S
Process
- Preheat oven to 375 F and spray a small loaf pan with cooking spray to coat.
- In a large bowl combine ground turkey, onion, egg, breadcrumbs, dried thyme. worcestershire sauce and spinach. Then season to taste with salt and pepper.
- If not using mozzarella, place mixture in loaf pan and shape to fit.
- If using mozzarella, place half of the mixture in the loaf plan and shape to fit. Cover with cheese. Place the other half of the mixture on top and shape to fit.
- Combine dijon and ketchup in a small bowl until well mixed. Cover the top of meatloaf with mixture and bake for 45-55 minutes.
Suggested Side: Orzo with Kale or Bell Pepper Salad with Onion
Sides
- Fruit Salad
Ingredients
1 each organic raspberries S
4 each nectarines S
3 each bananas
2 cups strawberries S
1 cup blueberries S
Process
- Combine all ingredients in a large bowl and toss. Refrigerate and serve cold.
- Orzo with Kale
Ingredients
1 box orzo S
1 lb. kale, stems removed and roughly chopped
1 each lemon, juiced
2 cloves garlic, minced
Process
- Bring a large pot of salted water to boil. Stir in orzo and cook until al dente then drain.
- Return pasta to pot and place on medium-high heat. Add olive oil, kale and lemon juice. Cook stirring until the greens wilt. Season to taste with salt and pepper.
- Bell Pepper Salad
Ingredients
2 Tbsp. olive oil
4 cloves garlic, minced
2 each red bell peppers, seeded and sliced
2 each yellow bell peppers, seeded and sliced S
2 each orange bell pepper, seeded and sliced S
1 each red onion, chopped
2 Tbsp. dill
1 each lemon, juiced
To Taste salt and pepper
Process
- Heat olive oil in a pan on medium-high heat. Saute garlic and cumin for 1 minute.
- Add sliced peppers and onion then cook until warm.
- Add lemon juice and dill then toss. Add salt and pepper to taste.
Soup
Vegetable Soup
Ingredients
1 Tbsp. olive oil
1 each yellow onion, diced
2 stalks celery, chopped
1 package frozen mixed vegetables
1 clove garlic
½ tsp. salt
¼ tsp. pepper
4 cups vegetable broth
1 can diced tomatoes (fire roasted would be great here)
Process
- In a large pot, heat the oil over medium-high heat. Add the onion, celery, garlic, vegetables, salt and pepper. Cook for 5 minute stirring.
- Add broth and tomatoes to pot and bring to a boil. Cover and lower to a simmer.
- Simmer until vegetables are tender.
________________________________________________________________________
Mega Meal Plan
Kroger
May 24th – 30th
This list is based on Sale items for the week of May 24th – 30th, 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!
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 use 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: Cuban Pulled Chicken and Black Beans with Plantains
1-2 pkg chicken breasts (about 2-3 lbs worth)
2 pkg taco seasoning
1 quart water, used to cook chicken then reserved
1 red bell pepper, stem removed, seeded and chopped
1 yellow onion, chopped
1 tsp olive oil
2 can black beans, drained and rinsed
1 Tbsp cumin
1 Tbsp chili powder
2 tsp salt and pepper
2 plantains, slightly underripe, peeled and sliced into 1-inch rounds
2 Tbsp vegetable oil
Main 2: Basil Bow Tie Pasta with Chicken Sausage* and Spring Vegetables
1 pkg bow tie pasta
4 cloves garlic, sliced thinly
1 Tbsp olive oil
½ bunch green onions, sliced into 2-inch pieces
½ pkg frozen peas
½ bunch asparagus, woody ends removed and sliced into 2-inch pieces
1 pkg chicken sausage (flavor is your choice), browned, sliced then fried again to brown on each side
2 Tbsp butter
1 lemon, zested and juiced
1 tsp each salt and pepper
1 pinch red pepper flakes
2 cups arugula
½ bunch basil, torn
Shredded parmesan to garnish
*Sausage is optional, for a Vegan or Vegetarian dish, leave it out. You can also go with pork sausage.
Main 3: One Pan Sweet and Sour Shrimp with Asparagus
1-2 lbs cooked shrimp
2 tsp garlic powder
1 pinch red pepper flakes
1 pinch salt
2 Tbsp soy sauce
¼ honey
¼ cup balsamic
1 Tbsp sesame oil
2 oranges, zested and juiced
1 bunch asparagus, woody ends removed and left whole
Main 4: Pork with Potato Rosti
1 pkg Simple Truth natural pork loin or boneless chops S
2 red bell peppers, stems removed, seeded and sliced in half lengthwise
2 Tbsp salt and pepper
1 tsp vegetable oil
1 pkg hash browns, frozen
1 Tbsp butter
1 Tbsp vegetable oil
Main 5: Brown Butter Artichokes with Cheese Tortellini
1 pkg cheese tortellini (fresh or dried)
4 Tbsp unsalted butter
1 can artichoke halves
½ tsp salt and pepper
½ cup parmesan
1 bunch basil, leaves torn just before serving
Side 1: Roasted Tomatoes and Green Beans with Basil
2 pkg cherry tomatoes
2 pkg fresh green beans
2 Tbsp olive oil
1 tsp each salt and pepper
1 pinch red pepper flakes
½ bunch basil, torn
Side 2: Green Rice with Kale and Cilantro
4 cups jasmine rice, uncooked
1 Tbsp olive oil
2 tsp salt
1 bunch kale, stems removed and leaves roughly chopped or torn
1 bunch cilantro
½ pkg arugula
2 lemons, zested and juiced
Added oil as needed to prevent clumping
Side 3: Orange & Almond Salad
1 shallot, minced
3 Tbsp apple cider vinegar
1 Tbsp honey
1 Tbsp olive oil
Pinch of salt and pepper, to taste
3 oranges, 1 juiced and 2 peeled and sliced into rounds
2 stalks celery, sliced thinly across
1 pkg arugula
½ cup toasted almonds
Soup: Butternut Chili with Sweet Peppers Served in a Bread Bowl
4 cloves garlic, chopped
2 yellow onions, chopped
3 stalks celery, chopped
2 carrots, chopped
1 bag sweet peppers, stems removed and chopped
1 pkg pre-cut butternut squash
2 Tbsp chili powder
1 Tbsp cumin
1 Tbsp paprika (smoked paprika would be best!)
2 tsp each salt and pepper
1 can white beans, drained and rinsed
1 can black beans, drained and rinsed (or leftovers from Main 1)
1 can fire-roasted tomatoes
1-2 quarts vegetable stock or water
1-2 large bread boules (round loaves)
2 limes, sliced into wedges for garnish
Sour cream, optional garnish
BREAKFAST
Fruit: organic blueberries S, organic strawberries S
Smoothies (Spinach, frozen cherries S)
Yogurt
Milk
Eggs S
Sausage S
LUNCH
Sandwiches (Turkey, Provolone, Rolls/Bread S)
SNACK
String cheese
Baby carrots and Sabra hummus S
Apple sauce
Watermelon S
_____________________________________________________________________
Pantry Staples
(Check your pantry first and stock up at the store as needed)
Olive Oil
Vegetable Oil
Cumin
Chili Powder
Paprika (regular or smoked)
Salt
Pepper
Red Pepper Flakes
Butter
Parmesan
Soy Sauce
Honey
Balsamic Vinegar
Sesame Oil
Cream, Half n Half or Whole Milk
Sour Cream
Jasmine Rice (4 cups)
Garlic Powder
Shopping List by Department
Produce
3 red bell peppers
1 bag yellow onions
2 plantains
1 bag whole peeled garlic
1 bunch green onions
2 bunches asparagus S
3 lemons
2 pkg arugula S
2 bunches basil
2 pkg cherry tomatoes S
2 pkg fresh green beans
1 bunch kale
1 bunch cilantro
1 shallot
1 bunch celery
5 oranges (1 bag)
1 butternut squash
1 1-lb bag carrots
1 bag sweet peppers
2 limes
Meat/Protein
2-3 lbs chicken breasts or thighs S
1 pkg chicken sausage S
1-2 lbs cooked shrimp S
1 pkg Simple Truth natural pork loin or boneless chops S
Dairy/Eggs
1 pkg parmesan, grated
1 pint sour cream *optional
Grains/Nuts/Dried Fruit
1 pkg bowtie pasta
1 pkg cheese tortellini
½ cup toasted almonds
1-2 round bread loaves (boules)
Canned Goods & Non-Perishables
2 pkg taco seasoning
3 cans black beans
1 can white beans
1 can fire roasted tomatoes
1-2 quarts vegetable stock (or use water)
1 can artichoke halves
Frozen Items
1 bag frozen peas
1 pkg hash browns
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Weekly Meal Plan Recipes
Main 1: Cuban Pulled Chicken and Black Beans with Plantains
1-2 pkg chicken breasts (about 2-3 lbs worth)
2 pkg taco seasoning
1 quart water, used to cook chicken then reserved
1 red bell pepper, stem removed, seeded and chopped
2 cloves garlic, chopped
1 yellow onion, chopped
1 tsp olive oil
2 can black beans, drained and rinsed
1 Tbsp cumin
1 Tbsp chili powder
1-2 tsp salt and pepper, to taste
2 plantains, slightly underripe, peeled and sliced into 1-inch rounds
2 Tbsp vegetable oil
Process:
- Bring the water to a boil in a large pot. Once at a boil, add chicken breast and taco seasoning packets and cook for 20 minutes, remove chicken and allow to cool, then pull apart with a fork to shred. Reserve liquid for beans, even though you probably won’t use all of it. Cover chicken in foil and place in a warm oven to keep warm.
- In a medium saucepan, saute red bell pepper, garlic and onion in olive oil.
- Once softened, add black beans, cumin, chili powder, salt and pepper.
- Add 2 cups reserved cooking water and cook beans until thickened, mashing some of the mixture with a fork to create desired consistency.
- Cook and taste, adjusting seasonings as necessary.
- While beans are cooking, fry plantains: In a large skillet, heat oil until shimmering.
- Smash each round of plantain lightly with a fork to flatten. Place a single layer of smashed plantain rounds in the skillet at a time, turning carefully to brown evenly on each side, remove to a plate lined with a paper towel to drain as you repeat with the remaining plantain rounds. Sprinkle with a bit of salt before serving.
Main 2: Basil Bow Tie Pasta with Chicken Sausage* and Spring Vegetables
1 pkg bow tie pasta
4 cloves garlic, sliced thinly
1 Tbsp olive oil
½ bunch green onions, sliced into 2-inch pieces
½ pkg frozen peas
½ bunch asparagus, woody ends removed and sliced into 2-inch pieces
1 pkg chicken sausage (flavor is your choice), browned, sliced then fried again to brown on each side
2 Tbsp butter
1 lemon, zested and juiced
1 tsp each salt and pepper
1 pinch red pepper flakes
2 cups arugula
½ bunch basil, torn
Shredded parmesan to garnish
*Sausage is optional, for a Vegan or Vegetarian dish, leave it out. You can also go with pork sausage.
Process:
- Begin by heating a large pot of salted water to a boil and cook pasta to al dente.
- While pasta is cooking, saute garlic in olive oil in a large saute pan over medium heat until lightly browned and fragrant.
- Add green onions, peas and asparagus and saute gently for five minutes. Remove from heat and place in a large serving bowl.
- Add sausage in the same skillet if using, brown, then slice and brown again until crisp on the sides.
- Add to other ingredients in large bowl, toss with lemon zest and juice, salt and pepper, red pepper flakes, arugula and hot pasta (drained and cooked).
- Serve with sprinkled basil and parmesan.*
*Toss in extra olive oil to prevent sticking if needed.
Main 3: One Pan Sweet and Sour Shrimp with Asparagus
1-2 lbs cooked shrimp
2 tsp garlic powder
1 pinch red pepper flakes
1 pinch salt
2 Tbsp soy sauce
¼ honey
¼ cup balsamic
1 Tbsp sesame oil
2 oranges, zested and juiced
1 bunch asparagus, woody ends removed and left whole
Process:
- Preheat oven to 375 F (or speed it up by setting oven to a low broil).
- In a foil-lined pan, toss shrimp (peeled and deveined if possible) with garlic powder, red pepper flakes and salt.
- Place in oven for 15-20 minutes to cook. Shrimp is done when it is firm and bright pink.
- While shrimp is cooking, make sweet and sour sauce: in a small saucepan, combine soy sauce, honey, balsamic, sesame oil and orange zest and juice. Heat on low until reduced and thickened and pour half of the sauce over shrimp while still in the oven. Reserve the rest for serving.
- For the last five minutes of shrimp cooking, throw in the asparagus and cook until bright green, but still crunchy.
- Serve hot!
Main 4: Pork with Potato Rosti
1 pkg Simple Truth natural pork loin or boneless chops S
2 red bell peppers, stems removed, seeded and sliced in half lengthwise
2 Tbsp salt and pepper
1 tsp vegetable oil
1 pkg hash browns, frozen
1 Tbsp butter
1 Tbsp vegetable oil
Process:
- Preheat oven to 375 F.
- Coat pork loin or chops in salt, pepper and oil. Place on a foil-lined baking sheet and scatter halved red bell peppers around the pork evenly. Cook until pork is browned on the outside and registers 150 F. Peppers should be soft and slightly browned.* It should take 30-45 minutes depending on thickness and whether or not you’re using a loin or chops. *Peppers might finish ahead of loin, so keep an eye on them and remove them from heat if necessary.
- While pork is cooking, prepare rosti: in an ovenproof skillet, add butter and oil over medium-low heat to melt. Add hashbrowns, pressing down to compact and create an even level on top. Cook until browned on the bottom, carefully flip* and place in the oven to finish cooking. Your end goal is for the hashbrowns to finish looking like a pie that you can cut into, evenly browned on all sides, and can be served with a slice of pork on top.
*If you’re too afraid to flip, just place the skillet in the oven (make sure it’s ovenproof) and turn on the broil feature of your oven to finish browning the top of the bash browns.
Main 5: Brown Butter Artichokes with Cheese Tortellini
1 pkg cheese tortellini (fresh or dried)
4 Tbsp unsalted butter
1 can artichoke halves, drained
½ tsp salt and pepper
½ cup parmesan
1 bunch basil, leaves torn just before serving
Process:
- Begin by heating a large pot of water to a boil. Add tortellini and cook following package instructions.
- While tortellini are cooking, melt butter over medium-low heat in a large skillet and cook for 3-5 minutes until no longer foamy and slightly browned.
- Add artichokes (well-drained) and toss to coat them evenly in the butter.
- Sprinkle with salt and pepper and let them brown slightly in the pan, making sure to keep the heat low so the butter doesn’t burn.
- Serve tortellini in a large bowl and pour over butter-artichoke mixture on top. Toss gently, add parmesan and serve with a sprinkling of torn basil.
Side 1: Roasted Tomatoes and Green Beans with Basil
2 pkg cherry tomatoes
2 pkg fresh green beans
2 Tbsp olive oil
1 tsp each salt and pepper
1 pinch red pepper flakes
½ bunch basil, torn
Process:
- Preheat oven to 375 F.
- Line a baking sheet with foil and add washed tomatoes, green beans, olive oil, salt, pepper and red pepper flakes.
- Roast until tomatoes are bursting and green beans are bright green, but still crunchy, about 20 minutes.
- Toss in basil before serving, enjoy warm or cold.
Side 2: Green Rice with Kale and Cilantro
4 cups jasmine rice, uncooked
1 Tbsp olive oil
2 tsp salt
1 bunch kale, stems removed and leaves roughly chopped or torn
1 bunch cilantro
½ pkg arugula
2 lemons, zested and juiced
Added oil as needed to prevent clumping
Process:
- Cook jasmine rice with oil and salt following the grain cooking method of 1 part grain to 2 parts water, so in this case you would add 8 cups water. Make sure you have a big enough pot (with a lid) for rice to expand during cooking! Make sure to bring water to a boil, add rice, oil and salt, stir to combine and cover, allowing rice to cook undisturbed until water is absorbed and rice is done.
- While rice is cooking, pulse in a blender until smooth the kale, cilantro, arugula and lemon zest + juice.
- Toss green puree with cooked rice and add extra oil to prevent the rice mixture from clumping if needed. Taste, adjust seasonings and serve as a great side!
Side 3: Orange & Almond Salad
1 shallot, minced
3 Tbsp apple cider vinegar
1 Tbsp honey
1 Tbsp olive oil
Pinch of salt and pepper, to taste
3 oranges, 1 juiced and 2 peeled and sliced into rounds
2 stalks celery, sliced thinly across
1 pkg arugula
½ cup toasted almonds
Process:
- In a small jar, add shallot, vinegar, honey, olive oil, salt, pepper and the juice of 1 orange.
- Shake well and set aside until ready to use.
- In a salad bowl, combine carefully the orange rounds, celery, arugula and almonds. Pour over some vinaigrette and toss gently. Serve cold.
Soup: Butternut Chili with Sweet Peppers Served in a Bread Bowl
4 cloves garlic, chopped
2 yellow onions, chopped
1 Tbsp olive oil
3 stalks celery, chopped
2 carrots, chopped
1 bag sweet peppers, stems removed and chopped
1 pkg pre-cut butternut squash
2 Tbsp chili powder
1 Tbsp cumin
1 Tbsp paprika (smoked paprika would be best!)
2 tsp each salt and pepper
1 can white beans, drained and rinsed
1 can black beans, drained and rinsed (or leftovers from Main 1)
1 can fire-roasted tomatoes
1-2 quarts vegetable stock or water
1-2 large bread boules (round loaves)
2 limes, sliced into wedges for garnish
Sour cream, optional for garnish
Shredded cheese, optional for garnish
Hot sauce, your choice
Process:
- Saute garlic and onions in olive oil in a large soup pot for five minutes over medium heat.
- Add celery, carrots and peppers and saute for five minutes more.
- Add butternut squash, chili powder, cumin, paprika, salt and pepper and toss gently to combine.
- Add white beans and black beans, tomatoes, stock or water and bring to a boil.
- Reduce to a simmer and continue to cook for 20 minutes. Taste, adjust seasonings if needed and serve with lime, sour cream and your favorite hot sauce!
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Mega Meal Plan
Kroger
May 17th – 23rd
This list is based on Sale items for the week of May 17th – 23rd, 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!
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 use 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!
MAINS
MAIN 1 Garlic & Rosemary-Studded Roast with Roasted Green Beans
1 3-4 lb boneless bottom round roast S
2 Tbsp each salt and pepper
8 garlic cloves, sliced thinly
1 bunch rosemary, leaves removed and left whole
2 Tbsp olive oil
1 lb green beans S, trimmed
This is a decadent roast that is prepared in the French style that I remember from my time spent eating in Paris at friends’ homes. It’s simple to put together and just needs a little bit of time in the oven. Best news is it can be prepared the night before and thrown in after work on a busy night!
MAIN 2 Grilled Salmon with Drawn Lemon Shallot Butter, Roasted Potatoes
2-4 Atlantic salmon fillets S
1 stick unsalted butter, at room temperature
1 shallot, minced
1 lemon, zested and juiced
1 bunch parsley, rinsed and chopped
4 Yukon gold potatoes, quartered
2 Tbsp old bay seasoning
2 Tbsp olive oil
Lemon Shallot Butter & Salmon are truly a match! Pair this easy-to-pull-together dinner with roasted potatoes and you’ll be eating in 30 minutes.
MAIN 3 Shredded Chicken Tex-Mex Bowls
2 cups quinoa
1 pkg guacamole seasoning
1 pkg chicken breasts S
1 quart water
1 pkg taco seasoning
1 can black beans, drained and rinsed
1 pkg cherry tomatoes
1 bunch cilantro
2 avocados, peeled, pitted and sliced
1 jar salsa
1 pkg grated cheddar cheese
I love grain bowls like this because they are packed with flavor and very easy to make. Store leftovers separately in the fridge to enjoy for lunches!
MAIN 4 Pineapple Rice with Fried Tofu
2 cups rice, cooked
1 red bell pepper, chopped
1 jalapeno, diced *optional
1 bunch green onions, chopped
1 can chopped water chestnuts, drained
½ pkg frozen corn
1 whole pineapple, peeled and cubed or 1 pkg sliced pineapple
1 block extra firm tofu
¼ cup vegetable oil
2 tsp each ground ginger, garlic powder, sesame seeds (toasted) and soy sauce
1 tsp mirin
Pineapple rice is a favorite of my kids and is served in almost every Thai restaurant we know. Go ahead and make it home, saving both time and money. It’s easy and fun!
MAIN 5 Roasted Eggplant & Red Pepper Platter with Hummus, Pita Chips
1 eggplant, sliced into crayon-sized pieces
1 tube lemongrass paste
1 Tbsp smoked paprika
1 tsp each salt and pepper
2 tsp vegetable oil
1 bunch fresh basil
2 red bell peppers, sliced into strips
1 bunch celery, sliced into strips
1 zucchini, sliced into crayon-sized pieces
1 pkg Sabra brand hummus S
1 bag pita chips
A fantastic vegan and vegetarian offering this week, the roasted eggplant pairs nicely with the raw red bell pepper and zucchini. Best of all the raw veggies can be prepped while the eggplant is roasting–which will guarantee that this meal is on your dinner plate in 30 minutes or less!
SIDES
SIDE 1 Shredded Carrot Salad
1 1-lb bag carrots, shredded
1 lb apples, seeds removed and shredded
1 cup raisins
2 Tbsp apple cider vinegar
1 Tbsp soy sauce
1 pinch red pepper flakes
If you have a food processor, use that funky looking blade with whole to easily shred the carrots and apples. If not, sliced them into matchsticks and enjoy all the same! The tanginess from the dressing and the sweetness from the apples make this a win-win in the palate department.
SIDE 2 Corn and Black Bean Salad with Marinated Mushrooms
1 pkg button mushrooms, washed and left whole
2 Tbsp white vinegar
2 Tbsp soy sauce, divided
1 pinch red pepper flakes
1 bunch cilantro, rinsed and chopped
4 ears corn, cooked and kernels removed
1 can black beans, drained and rinsed
2 limes, zested and juiced
1 tsp hot sauce, your choice
1 head romaine lettuce, shredded
If you haven’t tried marinated mushrooms yet you are in for a treat! They taste nice a meaty when marinated in vinegar and soy sauce and go well with the corn and black beans to make this side dish as satisfying as a meal.
SIDE 3 Crispy Brussels Sprouts
2 pkg shaved Brussels sprouts or 1 bag Brussels sprouts, cored and leaves picked apart
2 Tbsp olive oil
1 Tbsp garlic powder
2 tsp each salt and pepper
1 pinch red pepper flakes
2 Tbsp balsamic syrup
½-1 cup parmesan, grated
Fried Brussels sprouts are all the rage so why not learn to make them at home in a healthy way? Oven-roasting the torn leaves of this mini cabbage after they’ve been tossed in oil ensure that you’ll get crispy leaves that are nutrient-rich. Add a drizzle of balsamic syrup and some parmesan to melt over top while they are still hot and you’ll be making this every week!
SOUP
Creamy Roasted Yellow Pepper & Corn
3 yellow bell peppers, roasted and chopped (seeds & stems removed)
1 yellow onion, chopped
4 cloves garlic, chopped
1 pkg yellow cherry tomatoes
½ pkg frozen corn
1 quart vegetable stock
1 pkg silken tofu
2 tsp salt and pepper, or to taste
1 bunch fresh basil, leaves torn just before garnishing
It’s springtime and light and refreshing soups are here to stay! I love the vibrant yellow color of this soup and even better? It can be enjoyed hot or chilled. What a great way to get your veggies!
BREAKFAST
Bacon
Strawberries
OJ
Bagels
Coffee
Mangos
Melon
Pears
Blackberries
Frozen fruit for Smoothies
Eggs
Yogurt
LUNCH
Mayo
Boar’s Head Trio
Sandwich bread
SNACK
Carrots
Mandarins
String cheese
Applesauce
__________________________________________________________________
Pantry Staples
Salt
Pepper
Olive Oil (for cooking)
Good Olive Oil (for finishing)
Unsalted Butter
Old Bay Seasoning
Soy Sauce
Vegetable Oil
Ground Ginger
Garlic Powder
Sesame Seeds
Mirin
Smoked Paprika
Apple Cider Vinegar
Red Pepper Flakes
White Vinegar
Hot Sauce (Cholula is on sale)
Balsamic Syrup (or cook down Balsamic Vinegar if desired)
Shopping List by Department
Produce
1 lb green beans S
1 bag whole, peeled garlic or 2 heads garlic
1 bunch rosemary
1 shallot
1 lemon
1 bunch parsley
1 bag yukon gold potatoes (need 4)
1 pkg red cherry tomatoes
1 pkg yellow cherry tomatoes
1 bunch cilantro
2 avocados
5 red bell peppers (buy the bag)
3 yellow bell peppers
1 jalapeno
1 bunch green onions
1 whole pineapple (or use canned)
1 eggplant
2 bunches fresh basil
1 bunch celery
1 zucchini
1 bag shredded carrots
1 lb apples S
1 pkg button mushrooms
1 bunch cilantro
4 ears corn S
2 limes
1 head romaine lettuce
2 pkg shaved Brussels sprouts or 1 bag whole fresh Brussels sprouts
Meat/Protein
1 3-4 lb boneless bottom or eye of round roast S
2-4 Atlantic salmon fillets S
1-2 blocks extra-firm tofu
1 pkg silken tofu (use ½)
Dairy/Eggs
1 pkg grated cheese
1 pkg parmesan cheese
Grains/Dried Fruit/Nuts
1 pkg quinoa
1 pkg rice
1 pkg Sabra brand hummus S
1 bag pita chips
1 cup raisins
Canned Goods & Non-Perishables
2 cans black beans
1 jar salsa
1 can water chestnuts
1 can pineapple (or use whole pineapple)
1 tube lemongrass paste
Frozen Items
1 pkg frozen corn
_________________________________________________________________
Recipes
MAINS
MAIN 1 Garlic & Rosemary-Studded Roast with Roasted Green Beans
1 3-4 lb boneless bottom or eye of round roast S
2 Tbsp each salt and pepper
8 garlic cloves, sliced thinly
1 bunch rosemary, leaves removed and left whole
2 Tbsp olive oil
1 lb green beans, trimmed
Process:
- Preheat oven to 425 F.
- Using a paring knife, make 2 inch deep by 1 inch long incisions (i.e. holes) lengthwise across the roast. You should end up with about 16-20 evenly spaced incisions in rows 4×4 or 4×5.
- Sprinkle the whole roast with salt and pepper and stuff incisions with garlic slices and rosemary. (Sounds complicated but it’s not!)
- Drizzle the roast with olive oil and place in a baking dish.
- Place in the oven and set a timer for 20 minutes. After 20 minutes, reduce oven temperature to 350 F and continue cooking for 30-40 minutes or until internal temperature reads 140 F – 160 F depending on how well done you like your steak.
- For the last 15 minutes of cooking, add green beans around roast and toss with juices.
- Once roast is done to your liking, remove and let rest for 15 minutes before serving.
- Slice thinly and with asparagus on the side.
MAIN 2 Grilled Salmon with Drawn Lemon Shallot Butter, Roasted Potatoes
2-4 salmon fillets S
1 tsp each salt and pepper, to taste
1 stick unsalted butter, at room temperature
1 shallot, minced
1 lemon, zested and juiced
1 bunch parsley, rinsed and chopped
4 Yukon gold potatoes, quartered
2 Tbsp old bay seasoning
2 Tbsp olive oil
Process:
- Heat grill while you prepare the lemon shallot butter: Mix with a spatula the butter, salt and pepper, shallot, lemon zest, lemon juice and parsley.
- Preheat oven to 400 F and on a foil-lined baking sheet toss potatoes with old bay and olive oil.
- Roast for 20-30 minutes or until crispy and cooked through. Resist the urge to move them around in the pan, doing this will ensure crispy potatoes that won’t stick to the foil. While potatoes are cooking, grill the salmon.
- Spread 1 Tbsp of butter per salmon fillet directly onto the flesh. Grill salmon skin-side down on grill. *You can also just broil them this way!
- Melt remaining butter mixture and serve as a dipping sauce for cooked salmon and potatoes.
MAIN 3 Shredded Chicken Tex-Mex Bowls
2 cups quinoa
1 pkg guacamole seasoning
1 pkg chicken breasts S
1 quart water
1 pkg taco seasoning
1 can black beans, drained and rinsed
1 pkg cherry tomatoes
1 bunch cilantro, rinsed and chopped
2 avocados, peeled, pitted and sliced
1 jar salsa
1 pkg grated cheddar cheese
Process:
- Begin by bringing to a boil the quart of water with taco seasoning.
- While water is coming to a boil, make quinoa: Cook quinoa with 4 cups water on the stove in a saucepan or in a rice cooker, making sure to add guacamole seasoning to flavor quinoa. Cook until softened.
- While quinoa is cooking, poach chicken breasts in boiling water for 20 minutes once the water reaches a boil. Set aside to cool and then shred with a fork.
- To make bowls: fill each with quinoa, then top with shredded chicken, black beans, cherry tomatoes, cilantro, avocado, salsa and cheese and serve hot or at room temperature.
MAIN 4 Pineapple Rice with Fried Tofu
2 cups rice, cooked
1 red bell pepper, chopped
1 jalapeno, diced *optional
1 bunch green onions, chopped
1 can chopped water chestnuts, drained
½ pkg frozen corn
1 whole pineapple, peeled and cubed or 1 pkg sliced pineapple
1-2 tsp soy sauce
1 block extra firm tofu, cubed
¼ cup vegetable oil
2 tsp each ground ginger, garlic powder, sesame seeds (toasted) and soy sauce
1 tsp mirin
½ bunch cilantro, rinsed and chopped
Process:
- Cook rice on the stove or in a rice cooker with 4 cups water, red bell pepper, jalapeno and frozen corn.
- While rice is cooking, make fried tofu by heating oil in a large skillet. Remove excess moisture from tofu by pressing cubes with dry paper towels.
- Fry tofu carefully (it will splatter a bit) until golden brown on all sides, about 5-7 minutes per side, over medium-high heat.
- Transfer tofu to a paper towel-lined plate to absorb extra oil and then toss with ginger, garlic powder, sesame seeds and soy sauce.
- Once rice is cooked, combine with green onions, water chestnuts and pineapple and toss with mirin.
- Taste and add soy sauce as desired, keeping in mind that the tofu will also be heavily flavored.
- Serve rice topped with tofu and sprinkle with chopped cilantro.
MAIN 5 Roasted Eggplant & Red Pepper Platter with Hummus, Pita Chips
1 eggplant, sliced into crayon-sized pieces
2 Tbsp lemongrass paste
1 Tbsp smoked paprika
1 tsp each salt and pepper
2 tsp vegetable oil
1 bunch fresh basil
2 red bell peppers, sliced into strips
1 bunch celery, sliced into strips
1 zucchini, sliced into crayon-sized pieces
1 pkg Sabra brand hummus
1 bag pita chips
*Use leftover tofu from recipe above
Process:
- Preheat oven to 375 F.
- On a foil-lined baking sheet, toss eggplant with lemongrass paste, paprika and salt + pepper.
- Drizzle with vegetable oil and toss to combine thoroughly.
- Roast for 15 minutes, or until cooked through but not mushy.
- While eggplant is roasting, prepare hummus platter by arranging red bell pepper, celery and zucchini around a bowl of hummus. Make sure to leave room for the eggplant and any extra tofu you have leftover from the recipe above.
- Sprinkle everything with torn basil just before serving and make sure to have a side of the pita chips standing by!
SIDES
SIDE 1 Shredded Carrot Salad
1 1-lb bag carrots, shredded
1 lb apples, seeds removed and shredded S
1 cup raisins
2 Tbsp apple cider vinegar
1 Tbsp soy sauce
1 pinch red pepper flakes
Process:
- Using a food processor with the shredding attachment (or by hand) shred carrots and apples.
- Toss them with the raisins, vinegar, soy sauce and red pepper flakes.
- Taste, adjust seasonings if necessary and serve cold or at room temperature.
SIDE 2 Corn and Black Bean Salad with Marinated Mushrooms
1 pkg button mushrooms, washed and left whole
2 Tbsp white vinegar
2 Tbsp soy sauce, divided
1 pinch red pepper flakes
1 bunch cilantro, rinsed and chopped
4 ears corn, cooked and kernels removed
1 can black beans, drained and rinsed
2 limes, zested and juiced
1 tsp hot sauce, your choice
1 head romaine lettuce, shredded
Process:
- In a container fitted with a lid, combine mushrooms with vinegar, half of soy sauce and red pepper flakes. Close lid and shake to coat mushrooms. Allow to marinate for at least 20 minutes or overnight. *This is a great step to do ahead.
- Cook corn in boiling water until tender. Remove from water, cool and slice off corn kernels with a sharp knife.
- Toss corn kernels with black beans, zest and juice of the limes, the rest of the soy sauce and hot sauce if desired.
- When ready to serve mushrooms, arrange romaine on a serving platter or individual plates and top with black bean and corn mixture, then scatter mushrooms over top. Serve cold.
SIDE 3 Crispy Brussels Sprouts
2 pkg shaved Brussels sprouts
2 Tbsp olive oil
1 Tbsp garlic powder
2 tsp each salt and pepper
1 pinch red pepper flakes
2 Tbsp balsamic syrup
½-1 cup parmesan, grated
Process:
- Preheat oven to a low broil.
- On a foil-lined baking sheet, combine shaved Brussels sprouts, olive oil, garlic powder, salt, pepper and red pepper flakes.
- Broil until leaves begin to crisp up and turn brown.
- Remove from oven, toss again and serve with a drizzle of balsamic syrup and grated parmesan.
*Chef’s tip: Make this in batches as needed if you want your Brussels sprouts to remain crisp throughout the week for serving. If you don’t mind them losing their crunch, you can make this altogether for the whole week in one day.
SOUP
Creamy Roasted Yellow Pepper & Corn
3 yellow bell peppers, roasted and chopped (seeds & stems removed)
½ pkg frozen corn
1 yellow onion, chopped
4 cloves garlic, chopped
1 pkg yellow cherry tomatoes
1 quart vegetable stock
1 pkg silken tofu (use ½)
2 tsp salt and pepper, or to taste
1 bunch fresh basil, leaves torn just before garnishing
Good olive oil
Process:
- Preheat oven to a low broil and add bell peppers to a foil-lined baking sheet to roast. Roast until blackened slightly and soft.
- Remove from the oven and allow to cool. *This step can be done in advance.
- Once cooled, the stems will pull away easily and you can tear the peppers apart to remove seeds.
- Combine in a soup pot the peppers, onion, garlic, cherry tomatoes, frozen corn and stock and bring to a boil, then reduce to a simmer for 20 minutes.
- Transfer to a blender and add half the tofu. Puree until smooth and pass soup through a sieve if you don’t want the pepper and tomato skins (and ultimately want a silkier soup).
- Return to the soup pot, season with half the salt and pepper, taste and add more if needed.
- Serve hot sprinkled with basil and a drizzle of good olive oil.
Mega Meal Plan
Kroger
May 10 – May 16
This list is based on Sale items for the week of May 10th – 16th, 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!
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 use 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 with Asparagus and Oranges
2 each oranges (you will use the peel and the segments)
1 bunch rosemary
1 tsp crushed red pepper flakes
¼ cup vegetable oil
4 each chicken breasts (or more for great leftovers) S
1 Tbsp honey
1 bunch asparagus
As Needed vegetable oil
To Taste salt & pepper
A simple chicken that is complimented by the nice citrus of the oranges and paired with a yummy asparagus. This dish is great this time of year as the fruit goes along with the warm weather.
Main 2: Fish Tacos with Cabbage Slaw
1 lb. tilapia fillets S
2 tsp. each salt and pepper, divided 1 tsp. each
4 Tbsp. olive oil, divided 2 Tbsp. each
2 tsp. cayenne pepper (Optional)
1 bag shredded red cabbage
1 each lime, Juiced
4 each corn or flour tortillas
Optional Toppings:
2 Tbsp. sour cream
1 cup guacamole
These are a quick and easy to put together taco! With a little bit of spicy seasoning these tacos have a great balance with the crunch of the cabbage slaw. You can always add any of your favorite taco toppings that sound delicious to you!
Main 3: Fettuccine with Pistachio Pesto and Tomatoes
1 lb. fettuccine
¾ cup heavy cream
1 Tbsp. lemon peel
1 cup flat leaf parsley
¼ cup grated pecorino romano cheese (parmesan)
¼ cup shelled pistachios
½ tsp. salt
2 cloves garlic, finely chopped
¼ tsp. pepper
3 Tbsp. olive oil
2 Tbsp. lemon juice
1 container grape tomatoes, halved S
3 tsp. shelled pistachios, chopped and lightly toasted
Although pasta was not on sale this week, it is always an inexpensive way to go vegetarian. There is nothing like a yummy pesto and this pistachio pesto is truly delicious!
Main 4: Crock Pot Sirloin Tip Roast with Potatoes and Carrots
1 3-4 lb. boneless sirloin tip roast S
1 tsp. salt
1 tsp. pepper
1 ½ tsp. garlic powder
1 tsp. chili powder
1 tsp. onion powder
4 each Russet potatoes, cut into small chunks S
1 bag mini peeled carrots
3 cups low sodium beef broth
To taste salt and pepper
If you are as busy as I am during this time of year, this meal will satisfy your hunger and your time. Put this in the crock pot before you head out for the day and come home to a warm and tasty meal that is ready to eat!
Main 5: Honey Ginger Salad with Smoked Sausage
1 package smoked sausage S
1 5 oz. container Simple Truth Organic Salad Blends S
1 each carrot, thinly sliced
1 each cucumber, peeled and thinly sliced
2 tsp. sesame seeds, toasted
1 each avocado, sliced and pit removed
*1 Tbsp. fresh ginger, peeled and minced
*¼ cup honey
*1 tsp. salt
*½ tsp. pepper
*1/4 cup apple cider vinegar
*1 Tbsp. lemon juice
*1 cup olive oil
* You can buy these ingredients to make a dressing yourself or purchase the Simple Truth Asian Sesame Vinaigrette.
This salad is so easy and filling plus you can choose to purchase a premade dressing or whip it together yourself!
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
Beans are always a great inexpensive and healthy option for creating a side. This salad pairs so well with many of our mains this week and can also serve nicely for lunch.
Side 2: Succotash
¼ cup olive oil
2 Tbsp. unsalted butter
2 cloves garlic, minced
1 each vidalia sweet onion , diced S
2 cups frozen lima beans
3 cups frozen corn
1 pint cherry tomatoes, halved
1 Tbsp. fresh thyme
To taste salt and pepper
Succotash is a fantastic Southern treat! Use the vegetables above as a guideline and add whatever else you have on hand. This is a truly versatile side.
Side 3: Cilantro Rice
2 cups Jasmine rice, uncooked
4 Tbsp. cilantro, chopped
1 Tbsp lemon peel, grated
1 Tbsp. lemon juice
This is a great side dish that you can put together on the fly! The cilantro adds a nice lift and boost of flavor making this side a refreshing alternative to boring old steamed rice.
Soup: Italian Sausage and Cabbage Soup
4 cups low-sodium beef broth (or vegetable broth)
1 lb. Italian sausage, cut into slices
1 lb. Yukon gold potatoes, peeled and cut into bite size pieces
3 each carrots, peeled and diced
2 each leeks, chopped
1 each yellow pepper, seeded and chopped
1 each vidalia sweet onion, diced S
1 head green cabbage, chopped S
¼ tsp. ground allspice
Optional:
¼ cup parsley, chopped
Since we have green cabbage on sale, I thought it would be fun to use it in a soup. This soup is light yet filling and is easy to prepare! Leave out the Italian sausage for a plant-based option.
Breakfast:
Bacon and Eggs- Grab eggs if you are out and some bacon to make this simple breakfast.
Breakfast Quesadilla or Tacos- Use leftover tortillas from the fish tacos this week with eggs and cheese or eggs, bacon and cheese to make quesadillas or tacos for breakfast.
Yogurt and Berries- Use some yogurt and strawberries or blueberries on sale for a quick and easy breakfast.
Lunch:
Burritos- Shred leftover roast and/or chicken breasts and combine with cilantro rice and even the bean salad to create your own burrito. If you bought the optional sour cream and guacamole, they would be great here!
Eat any leftovers too! 🙂
Snacks:
pineapple S
watermelon
______________________________________________________
Pantry Staples
(Check your pantry first and stock up at the store as needed)
crushed red pepper flakes
vegetable oil
salt
pepper
cayenne pepper (optional)
grated pecorino romano cheese (parmesan)
garlic powder
chili powder
sesame seeds
apple cider vinegar
red wine vinegar
unsalted butter
ground allspice
jasmine rice
Shopping List by Department
(full list here by department)
Produce
2 each oranges
1 bunch rosemary
1 bunch asparagus
1 bag shredded red cabbage
1 each lime
1 package guacamole S *Optional for fish tacos
1 bunch flat leaf parsley
1 head garlic
1 container Simple Truth Organic grape tomatoes S
1 4 pack Russet baking potatoes S
1 bag mini peeled carrots
1 pkg Simple Truth salad blends S
1 each carrot
1 each cucumber
1 each avocado
1 Tbsp. fresh ginger *need if you are making the salad dressing
2 each lemon
1 each red onion
1 each green pepper
2 each vidalia sweet onions
1 pint cherry tomatoes
1 package fresh thyme
1 bunch cilantro
1 lb. Yukon gold potatoes
3 each carrots
2 each leeks
1 each yellow pepper
1 head green cabbage S
1 each pineapple S *Snacks
1 each whole seedless watermelon S *Snacks
1 container strawberries or blueberries S *Breakfast
Meat/Protein
1 package Perdue Boneless chicken breasts S
1 lb. tilapia fillets S
1 3-4 lb. boneless sirloin tip roast S
1 package Kroger smoked sausage S
1 lb. Kroger Italian sausage S
1 package Gunnoe’s bacon S *Breakfast
Dairy/Eggs
1 small container sour cream *Optional for fish tacos
¾ cup heavy cream
1 12 ct. or 18 ct. eggs *Breakfast
3-4 each yogurts *Breakfast
1 bag Kroger shredded cheese S *Breakfast and/or Lunch
Grains/Nuts/Dried Fruit/Pasta
1 package corn or flour tortillas
1 box fettuccine
1 small package pistachios, shelled
Canned Goods & Non-Perishables
2 32 oz. containers low-sodium beef broth
1 15 oz. can cannellini beans
1 15 oz. can kidney beans
1 15 oz. can garbanzo beans (chickpeas)
Frozen Items
1 bag frozen lima beans
1 large bag frozen corn
________________________________________________________________________
Weekly Meal Plan Recipes
Mains
- Grilled Chicken with Asparagus and Oranges
Ingredients
- 2 each oranges (you will use the peel and the segments)
- 1 bunch rosemary
- 1 tsp crushed red pepper flakes
- ¼ cup vegetable oil
- 4 each chicken breasts (or more for great leftovers) S
- 1 Tbsp honey
- 1 bunch asparagus
- As Needed vegetable oil
- To Taste salt & pepper
Process
- Preheat grill to medium-high setting (you may also roast the chicken and asparagus in the oven, in this case preheat to 375 F).
- Wash oranges well. Peel the skins with a vegetable peeler into a small bowl to make the marinade. Add Rosemary leaves. Keep both ingredients whole or chop for more pronounced flavor. Add crushed red pepper to the bowl and muddle with a wooden spoon before adding the oil.
- Segment the oranges or dice them into bite-sized pieces, dress with honey and reserve for later.
- Chicken breasts may be marinated in advance if you like (put them on before work for a little extra flavor) or quickly marinated before hitting the grill or oven. When you’re ready, brush off excess oil and place onto the grill or baking sheet. Season to taste with salt & pepper generously and grill or bake until juices run clear.
- Asparagus should be trimmed, oiled lightly and seasoned in preparation for the grill or oven. You may cook these directly after the chicken, they will only take a few minutes. When they’re bright green, tender and char-marked, platter them and arrange orange segments over the asparagus and serve right away.
Suggested Side: Three Bean Salad or Succotash
- Fish Tacos with Cabbage Slaw
Ingredients
- 1 lb. tilapia fillets S
- 2 tsp. each salt and pepper, divided 1 tsp. each
- 4 Tbsp. olive oil, divided 2 Tbsp. each
- 2 tsp. cayenne pepper (Optional)
- 1 bag shredded red cabbage
- 1 each lime, juiced
- 4 each corn or flour tortillas
- Optional Toppings:
- 2 Tbsp. sour cream
- 1 cup guacamole
Process
- Preheat grill on high heat or a grill pan on medium-high heat depending on which you will use to cook the fish*. Fish can stick easily, so sometimes a grill pan is the best option.
- In a bowl, combine 1 tsp. each salt and pepper as well as the cayenne pepper if you are using it for a spicier taste. Brush fish with olive oil and cover in spice.
- Place fish on grill grates or grill pan and cook for about 4 minutes on each side until fish is at desired doneness (should be flaky and slightly charred).
- In another bowl, toss together cabbage, lime juice, 1 tsp. each of salt and pepper.
- While fish is finishing, place tortillas in a warm oven for about 3 minutes per side to warm.
- Place a piece of fish in a tortilla and top with cabbage slaw and any other desired toppings.
Suggested Side: Three Bean Salad or Cilantro Rice
- Fettuccine with Pistachio Pesto and Tomatoes
Ingredients
- 1 lb. fettuccine
- ¾ cup heavy cream
- 1 Tbsp. lemon peel
- 1 cup flat leaf parsley
- ¼ cup grated pecorino romano cheese (parmesan)
- ¼ cup shelled pistachios
- ½ tsp. salt
- 2 cloves garlic, finely chopped
- ¼ tsp. pepper
- 3 Tbsp. olive oil
- 2 Tbsp. lemon juice
- 1 container grape tomatoes, halved S
- 3 tsp. shelled pistachios, chopped and lightly toasted
Process
- Bring a large pot of water to boil, add salt and then add the pasta. Cook until al dente, then drain.
- Once water for pasta is started, combine the heavy cream and lemon peel in a small saucepan over medium heat.
- In a food processor, puree the parsley, pecorino, pistachios, salt, pepper and garlic. Mix in the lemon juice and olive oil until combined.
- Place the pesto in a large bowl and stir in the hot cream mixture. Add the pasta and toss, adding the tomatoes and toasted pistachios.
Suggested Side: Three Bean Salad or Corned Beef and Cabbage Soup
- Crock Pot Sirloin Tip Roast with Potatoes
Ingredients
- 1 3-4 lb. sirloin tip roast S
- 1 tsp. salt
- 1 tsp. pepper
- 1 ½ tsp. garlic powder
- 1 tsp. chili powder
- 1 tsp. onion powder
- 4 each russet potatoes, cut into small chunks S
- 1 bag mini peeled carrots
- 3 cups low sodium beef broth
- To taste salt and pepper
Process
- In a bowl combine salt, pepper, garlic powder, chili powder and onion powder. Rinse the roast and pat dry, then rub with the spice mixture.
- Place roast in crockpot and surround with potatoes and carrots. Season potatoes and carrots with salt and pepper to taste.
- Pour beef broth into crockpot over beef, potatoes and carrots.
- Cook on low heat on the crockpot for 6 hours depending on the size of the roast (usually 2 hours per pound on low). You will know it is ready when the internal temperature reaches 140 F.
Suggested Side: Three Bean Salad
- Honey Ginger Salad with Smoked Sausage
Ingredients
- 1 package smoked sausage S
- 1 pkg Simple Truth Organic Salad Blends S
- 1 each carrot, thinly sliced
- 1 each cucumber, peeled and thinly sliced
- 2 tsp. sesame seeds, toasted
- 1 each avocado, sliced and pit removed
- *1 Tbsp. fresh ginger, peeled and minced
- *¼ cup honey
- *1 tsp. salt
- *½ tsp. pepper
- *1/4 cup apple cider vinegar
- *1 Tbsp. lemon juice
- *1 cup olive oil
Process
*If you chose to make the dressing, follow the directions below with the *. If you purchased the recommended Simple Truth Dressing, ignore the directions for this part.
Process
- Cook chicken sausage according to package instructions. Slice into 1-inch pieces and set aside once cooked.
- In a large bowl combine salad, carrot, cucumber, toasted sesame seeds and avocado.
- *If making dressing, whisk ginger, honey, salt, pepper, apple cider vinegar and lemon juice together. Add oil to bowl while continuing to whisk.
- When ready to serve, add dressing to each salad. Store salad and dressing separately for the week to store so that salad does not become soggy.
Suggested Side: Three Bean Salad or Corned Beef and Cabbage 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. Chill or serve at room temperature.
- Succotash
Ingredients
- ¼ cup olive oil
- 2 Tbsp. unsalted butter
- 2 cloves garlic, minced
- 1 each onion, diced
- 2 cups frozen lima beans
- 3 cups frozen corn
- 1 pint cherry tomatoes, halved
- 1 Tbsp. fresh thyme
- To taste salt and pepper
Process
- Heat oil and butter in a large skillet over medium-high heat.
- Add the garlic and onion then cook until translucent, about 5 minutes,
- Add the lima beans, corn and tomatoes. Cook, stirring until vegetables are tender, about 7-8 minutes.
- Stir in the thyme, salt and pepper.
- Cilantro Rice
Ingredients
- 2 cups Jasmine rice, uncooked
- 4 Tbsp. cilantro, chopped
- 1 Tbsp lemon peel, grated
- 1 Tbsp. lemon juice
Process
- Make rice according to package instructions.
- Once rice is complete, add in cilantro, lemon peel and lemon juice. Stir to combine thoroughly.
Soup
Italian Sausage and Cabbage Soup
Ingredients
- 4 cups low-sodium beef broth
- 1 lb. Italian sausage, cut into slices
- 1 lb. Yukon gold potatoes, peeled and cut into bite size pieces
- 3 each carrots, peeled and diced
- 2 each leeks, chopped
- 1 each yellow pepper, seeded and chopped
- 1 each onion, diced
- 1 head green cabbage, chopped
- ¼ tsp. ground allspice
- Optional:
- ¼ cup parsley, chopped
Process
- Add all ingredients to crock pot and stir thoroughly to combine.
- Cover and cook on low for 6-7 hours or high for 2-3 hours.
- Season to taste with additional salt and pepper and serve topped with parsley if desired.
________________________________________________________________________
______________________________
Mega Meal Plan
Kroger
May 3 – May 9
This list is based on Sale items for the week of May 3 – May 9, 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!
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 use 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: Crockpot Boneless Chuck Roast with Vegetables
1 Tbsp. chili powder
1 Tbsp. dried thyme
1 Tbsp. ancho chili powder
To taste salt and pepper
1 each boneless chuck roast S
1 bag mini peeled carrots S
1 each yellow onion, chopped
3 stalks celery, sliced
1 cup beef broth
The juiciness and slight bit of spice of the roast will pair wonderfully with the vegetables! The meat also makes a great leftover meat for sandwiches.
Main 2: Skillet Fish with Herbs and Orzo
1 cup orzo, uncooked
2 cloves garlic, minced
¼ cup flat leaf parsley, chopped
2 tsp. lemon zest
2 Tbsp. olive oil
2 Tbsp. lemon juice
To taste salt and pepper
1 ½ Tbsp. vegetable oil
1 lb. salmon fillets S
1 Tbsp. unsalted butter S
We have made this dish before using both salmon and cod, but this week there is salmon on sale. It is so easy to take a favorite recipe and simply change the protein. If you prefer cod, check out the frozen Kroger fish fillets that are on sale too!
Main 3: Potato and Pea Coconut Curry
2 each russet potatoes, peeled and cubed
2 each sweet potatoes, peeled and cubed
1 cup long grain rice, uncooked
2 Tbsp. vegetable oil
1 each yellow onion, diced
1 Tbsp. fresh ginger, peeled and minced
4 cloves garlic, minced
3 tsp. cumin
1 ½ tsp. pepper
5 tsp. curry powder
2 tsp. salt
1 14.5 oz. can diced tomatoes
1 bag frozen peas
1 14 oz. can lite coconut milk
An old favorite: this dish is a great and yummy example of creating a cost effective dish by buying a staple item that covers more than one dish. In this case, it is potatoes that we will use for this dish as well as our soup!
Main 4: Sauteed Shrimp with Peppers
1 lb. shrimp, peeled and tails off S
1 Tbsp. olive oil
3 cloves Garlic, minced
3 each red, yellow, orange peppers, seeded and cut into strips
1 tsp. salt
1 tsp. pepper
1 Tbsp. cayenne pepper
¼ cup lime juice
This is such a fun dish combining a little bit of sweet and a little bit of spice! Shrimp and sweet peppers are so easy to saute with some minor spices and they will pair perfectly with our cumin tice this week.
Main 5: Roasted Chicken Thighs with Mushrooms
1 package chicken thighs S
1 each lemon, juice and zest, divided
6-8 sprigs thyme Leaves, chopped
To taste salt and pepper
1 lb. baby bella mushrooms
2 Tbsp. olive oil
To taste salt and pepper
I enjoy eating and cooking with chicken thighs because of taste, cost and the endless amount of ways that you can season them! This dish will let you play with a little under the skin seasoning to really bring out the flavor!
Side 1: Smoky Cumin Rice
2 tsp. cumin seeds
2 tsp. olive oil
½ tsp. salt
2 cups long grain white rice, uncooked
4 cups low sodium chicken broth
This easy to make rice is the perfect balance for many of our mains this week! We are able to use many pantry staples making this a dish to remember if you need to whip something together last minute.
Side 2: Creamy White Beans with Basil
2 cloves garlic, finely chopped or minced
2 cans cannellini beans
1 cup grape Tomatoes, halved
2 Tbsp. red onion, finely chopped
1 tsp. salt
1 tsp. pepper
½ cup basil leaves, torn into pieces
This is truly one of my favorite sided that pairs well with meat and vegetarian dishes! It is easy to make and also works well as a lunch.
Side 3: Antioxident-Rich Spinach and Berries Salad
1 large container baby spinach
1 ½ cups strawberries, quartered S
1 ½ cups blueberries S
1 cup chevre (Goat Cheese) or gorgonzola, crumbled
1 cup sliced almonds, toasted
½ cup balsamic vinegar
4 Tbsp honey
1 cup olive oil
To taste salt and pepper
There is nothing better than berries when the weather is warm! Add in some greens and get a cooling relief!
Soup: Loaded Potato Soup
6 slices bacon, cut into small pieces **Optional
1 each yellow onion, diced
6 each russet potatoes, peeled and diced
½ tsp. salt
¼ tsp. pepper
8 cups vegetable broth
3 Tbsp. flour
1 cup 1% or Skim Milk
½ cup heavy cream
½ tsp. garlic powder
1 tsp. parsley, chopped
1 cup grated parmesan **Optional
Here we are able to use the rest of our potatoes from this week and make a hearty yet light soup for the week. We can use this soup along with a main or for a quick lunch during the week!
Breakfast:
Bacon and Eggs: 12 ct. Eggs and use bacon from potato soup
Yogurt with Berries: Top yogurt with extra strawberries and blueberries or also buy some raspberries on sale
Lunch:
Sandwiches: Use Arnold wide pan whole wheat bread with leftover chuck roast.
Celery and Peanut Butter- Buy a bag of celery since you need celery for your chuck roast and add some peanut butter to complete lunch.
Snacks:
Fruits: Mandarins and watermelon are on sale.
Bars: 4 ct. Kind bars are on sale
2-3 Haas avocados
Nuts: Wonderful pistachios
______________________________________________________
Pantry Staples
(Check your pantry first and stock up at the store as needed)
chili powder
dried thyme
ancho chili powder
salt
pepper
unsalted butter S
olive oil
vegetable oil
cumin
curry powder
cayenne pepper
cumin seeds
long grain white rice
honey
balsamic vinegar
flour
garlic powder
grated parmesan *Optional
Shopping List by Department
(full list here by department)
Produce
3 each lemon
2 heads garlic
1 bunch flat Leaf Parsley
1 5lb. Bag russet potatoes
2 each sweet potatoes
3 each yellow onion
1 Tbsp. fresh ginger
3 each red, yellow and orange bell peppers S
1 each lime
1 package fresh thyme
1 lb. baby bella mushrooms
1 pint grape tomatoes
1 each red onion
1 package basil leaves
1 large container baby spinach
1 16 oz. container strawberries S
1 6 oz. container blueberries S
1 3lb. Bag mandarins S *Snack
1 each seedless watermelon *Snack S
2-3 each Haas avocados *Snack S
3 stalks celery *Buy bag if want for snacks with peanut butter
1 bag mini peeled carrots
Meat/Protein
1 each boneless chuck roast S
1 lb. salmon fillets S
1 bag Simple Truth shrimp S
1 package (2lbs) Heritage Farm chicken thighs S
1 package Hormel black label Bacon *Optional for Soup and
Breakfast S
Dairy/Eggs
1 cup chevre (Goat Cheese) or gorgonzola, crumbled
1 container 1% or Skim Milk
½ cup heavy cream
1 12 ct. eggs *Breakfast
4-5 containers Dannon, Fage or Chobani Yogurt *Breakfast S
Grains/Nuts/Dried Fruit/Pasta
1 box orzo
1 cup sliced almonds
1 package wonderful pistachios *Snack S
Canned Goods & Non-Perishables
1 14.5 oz. can diced tomatoes
1 can lite coconut milk
1 32 oz. low sodium chicken broth
1 can beef broth
2 cans cannellini beans
2 32 oz. vegetable broth
1 4 ct. Box Kind bars *Snack S
Frozen Items
1 bag frozen peas S
________________________________________________________________________
Weekly Meal Plan Recipes
Mains
- Crockpot Boneless Chuck Roast with Vegetables
Ingredients
- 1 Tbsp. chili powder
- 1 Tbsp. dried thyme
- 1 Tbsp. ancho chili powder
- To taste salt and pepper
- 1 each boneless chuck roast S
- 1 bag mini peeled carrots S
- 1 each yellow onion, chopped
- 3 stalks celery, sliced
- 1 cup beef broth
Process
- Combine chili powder, thyme, ancho chili powder, salt and pepper in a bowl.
- Coat the chuck roast with the spice mixture and place in crockpot.
- Add carrots, onion and celery to crockpot. Add beef broth.
- Cover and cook on low for 8 hours. Internal temperature should reach 145 F.
Suggested Side: White Beans with Basil or Potato Soup
- Skillet Fish with Herbs and Orzo
Ingredients
- 1 cup orzo, uncooked
- 2 cloves garlic, minced
- ¼ cup flat leaf parsley, chopped
- 2 tsp. lemon zest
- 2 Tbsp. olive oil
- 2 Tbsp. lemon juice
- To taste salt and pepper
- 1 ½ Tbsp. vegetable oil
- 1 lb. salmon fillets S
- 1 Tbsp. unsalted butter S
Process
-
- Cook 1 cup of orzo according to package directions, drain.
- Combine garlic, parsley, green onions, lemon zest and olive oil in a bowl.
- Season salmon fillets with salt and pepper.
- Heat vegetable oil in a skillet over high heat. Add cod fillets and cook 5-6 minutes. Turn the fillets and cook for an additional 4 minute, until fish is flaky and registers 140 F.
- Once fish is almost complete, add butter and cook until the butter is golden then add herb mixture on top of fish.
- Serve fish on a bed of orzo along with lemon wedges for juicing over fish and orzo.
Suggested Side: Potato Soup or Spinach and Berries Salad
- Potato and Pea Coconut Curry
Ingredients
- 2 each russet potatoes, peeled and cubed
- 2 each sweet potatoes, peeled and cubed
- 1 cup long grain rice, uncooked
- 2 Tbsp. vegetable oil
- 1 each yellow onion, diced
- 1 Tbsp. fresh ginger, peeled and minced
- 4 cloves garlic, minced
- 3 tsp. cumin
- 1 ½ tsp. pepper
- 5 tsp. curry powder
- 2 tsp. salt
- 1 14.5 oz. can diced tomatoes
- 1 bag frozen peas
- 1 14 oz. can lite coconut milk
Process
-
- Place potatoes in a large pot of salted water. Bring to a boil over high heat. Once at a boil, cover and reduce heat to medium-low. Simmer for about 20 minutes, until potatoes are tender. Drain potatoes and let sit for a few minutes.
- Cook rice according to package instructions.
- Heat the vegetable oil in a large skillet over medium skillet. Add in the ginger, onion and garlic, Cook until the onion is soft. Season with cumin, pepper, curry powder and salt. Continue to cook for 2-3 minutes, then add the tomatoes and peas. Pour in coconut milk and bring to a simmer.
- Simmer for 10 minutes, then serve over rice.
Suggested Side: Spinach and Berries Salad or White Beans with Basil
- Sauteed Shrimp with Peppers
Ingredients
- 1 lb. shrimp, peeled and tails off S
- 1 Tbsp. olive oil
- 3 cloves garlic, minced
- 4 each red, yellow,orange peppers, seeded and cut into strips S
- 1 tsp. salt
- 1 tsp. pepper
- 1 Tbsp. cayenne pepper
- ¼ cup lime juice
Process
-
- Heat a saute pan over medium-high heat.
- Add oil to pan and swirl to coat. Add garlic and peppers. Saute until peppers begin to soften.
- Place shrimp in a bowl with salt, pepper and cayenne. Toss to coat.
- Add shrimp to pan and saute until shrimp are becoming opaque, about 5-6 minutes.
- Add lime juice and cook until heated through.
Suggested Side: Cumin Rice or White Beans with Basil
- Roasted Chicken Thighs with Mushrooms
Ingredients
- 1 package chicken thighs S
- 1 each lemon, zest and juice, divided
- 6-8 sprigs thyme leaves, chopped
- To taste salt and pepper
- 1 lb. baby bella mushrooms
- 2 Tbsp. olive oil
- To taste salt and pepper
Process
-
- Preheat oven to 375F.
- Place chicken thighs skin-side up on a sheet pan with a rack.
- Combine lemon zest and thyme in a small bowl. Rub part of the zest-thyme combo under the skin of each of the chicken thighs.
- Use the rest of zest-thyme combo on top of the chicken to season as well as salt and pepper.
- Roast for about 45 minutes, until internal temperature reaches 160 F.
- Clean and quarter mushrooms. Toss in a bowl with olive oil, salt and pepper.
- Spread mushrooms on a sheet pan and place in the oven for the last 25 minutes of cooking for the chicken, until edges are crisp.
- Remove chicken from oven when done a squeeze lemon juice on top. Serve mushrooms on top of and around chicken.
Suggested Side: Cumin Rice or Spinach and Berries Salad
Sides
- Smoky Cumin Rice
Ingredients
- 2 tsp. cumin seeds
- 2 tsp. olive oil
- ½ tsp. salt
- 2 cups gong Grain white rice, uncooked
- 4 cups low sodium chicken broth
Process
- Place the cumin seeds, oil and salt in a saucepan over medium heat. Cook for 3-4 minutes, stirring.
- Add rice and cook for 2 minutes. Add chicken broth and bring to a boil. Reduce heat and cover, simmer for 20 minutes.
- Remove from heat and let stand until liquid is absorbed.
- Creamy White Beans with Basil
Ingredients
- 2 cloves garlic, finely chopped or minced
- 2 cans cannellini beans
- 1 cup grape tomatoes, halved
- 2 Tbsp. red onion, finely chopped
- 1 tsp. salt
- 1 tsp. pepper
- ½ cup basil leaves, torn into pieces
Process
- Place a pan coated with cooking spray over medium heat. Add garlic and saute.
- In a bowl, combine white beans, tomatoes, red onion, salt and pepper. Add garlic once cooled.
- Add torn basil leaves and toss to mix. Serve room temperature or cold.
- Antioxident-Rich Spinach and Berries Salad
Ingredients
- 1 large container baby spinach
- 1 ½ cups strawberries, quartered S
- 1 ½ cups blueberries S
- 1 cup chevre (Goat Cheese) or gorgonzola, crumbled
- 1 cup sliced almonds, toasted
- ½ cup balsamic vinegar
- 4 Tbsp honey
- 1 cup olive oil
- To taste salt and pepper
Process
- Combine salad greens, strawberries, blueberries, cheese and almonds in a large bowl.
- In a small bowl whisk together balsamic vinegar, honey and olive oil. Season to taste with salt and pepper.
- Add dressing to salad when ready to serve. Store salad and dressing separately and then combine when ready to serve each time.
Soup
Loaded Potato Soup
Ingredients
- 6 slices bacon, cut into small pieces **Optional
- 1 each yellow onion, diced
- 6 each russet potatoes, peeled and diced
- ½ tsp. salt
- ¼ tsp. pepper
- 8 cups vegetable broth
- 3 Tbsp. flour
- 1 cup 1% or skim milk
- ½ cup heavy cream
- ½ tsp. garlic powder
- 1 tsp. parsley, chopped
- 1 cup grated parmesan **Optional
Process
- If using bacon, place bacon slices in a large pot over medium heat and cook until crisp. Remove bacon and set aside. Pour off grease from pot, but do not clean.
- Return pot to the stove over medium-high heat. Add the onion. Stir and cook for about 2 minutes. Add the potatoes as well as salt, pepper and garlic powder and cook for 5 minutes.
- Pour in broth and bring to a boil. Cook until potatoes are tender, about 10 minutes.
- Whisk the flour and milk together in a separate bowl and pour into the soup. Cook for 5 minutes.
- Remove ½ of the soup and blend in batches in a blender or food processor until smooth.
- Pour back into soup and reheat, adding heavy cream, parsley and garlic powder.
- Garnish with bacon and cheese of desired.
________________________________________________________________________
Mega Meal Plan
Kroger
April 26 – May 2
This list is based on Sale items for the week of April 26 – May 2, 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!
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 use 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: Cajun Shrimp and Rice
1 cup long grain rice
½ cup onion, minced
¼ cup green bell pepper S
2 cloves garlic, minced
2 Tbsp. olive oil
2 tsp. Cajun seasoning
¼ tsp. Cayenne pepper
1 lb. shrimp, peeled and tails off S
To taste salt and pepper
1 container grape tomatoes, halved
For serving parsley, finely chopped
As it warms outside this weekend, let’s bring on the heat in the kitchen with a great and easy shrimp and rice dish! This dish does contain some spicy ingredients, but it is well balanced with the rice and tomatoes.
Main 2: Smoked Sausage with Pasta and Greens
8 oz. medium shell pasta S
1 bunch mustard greens, stems removed, washed and roughly chopped
2 Tbsp. olive oil
1 each yellow onion, chopped
1 package smoked sausage, cut into 1-inch pieces S
3 cloves garlic, finely chopped
1 cup low sodium chicken broth
To taste salt and pepper
¾ Tbsp. Italian seasoning
¼ cup grated parmesan cheese
The combination of smoked sausage and mustard greens is amazing in this dish! Quick and easy to make, but big on flavor!
Main 3: Fish Tacos with Cabbage Slaw
1 lb. tilapia
2 tsp. each salt and pepper, divided 1 tsp. each
4 Tbsp. olive oil, divided 2 Tbsp. each
2 Tbsp. Cayenne Pepper (Optional)
1 bag shredded red cabbage
1 each lime, Juiced
4 each corn or flour tortillas S
2 Tbsp. sour cream (Optional)
1 cup guacamole (Optional)
One of the best meals is of course tacos and they are made healthy and fresh by using fish and adding a slaw for extra flavor. These can be made with a kick by using the cayenne pepper and choose some of your favorite taco toppings such as sour cream or guacamole!
Main 4: London Broil with Corn on the Cob
1 Tbsp. chili powder
1 Tbsp. dried thyme
1 Tbsp. ancho chili Powder
To taste salt and pepper
1 each boneless london broil S
3-4 ears corn on the cob S
2 Tbsp. unsalted butter
To taste salt and pepper
The juiciness and slight bit of spice of the london broil pair wonderfully with the sweetness of the corn! London broil also makes a great leftover meat for sandwiches.
Main 5: Seared Pork Chops with Asparagus
1 bunch asparagus, trimmed S
2 Tbsp. olive oil
To taste salt and pepper
1 Tbsp. olive oil
1 lb. boneless pork chops S
½ tsp. salt
½ tsp. Pepper
Simple ingredients and great flavor! I love a juicy pork chop and sometimes tend to try to do too much with it seasoning-wise. It’s not a bad thing to step back every once in awhile and truly enjoy the flavor with minimal seasoning.
Side 1: Red Potato and Green Bean Salad
2 lbs. red potatoes, cut into quarters
1 lb. fresh green beans, trimmed S
½ each red onion, diced
¼ cup olive oil
½ tsp. salt
½ tsp. pepper
½ tsp. garlic powder
This is absolutely one of my favorite dishes that we make at home and you have probably noticed that when red potatoes and/or green beans are on sale, this is my go-to! This can be served cold or warmed and it goes with just about everything! This is great for the beautiful weather coming up!
Side 2: Sauteed Carrots
1 bag whole carrots
2 Tbsp. unsalted butter S
1 tsp. dill
1 tsp. lemon peel
To taste salt and pepper
Carrots seemed like a wonderful and inexpensive match for many of our mains this week. The beauty of making a dish with carrots is that you can season them so many ways or pair them with other veggies. Any way that you choose to make them, they are easy, healthy and delicious!
Side 3: Squash Saute with Parmesan
1 Tbsp. olive oil
2 cloves garlic, minced
½ each red onion, diced
2 each yellow squash, sliced S
2 each zucchini squash, sliced S
To taste salt and pepper
¼ cup grated parmesan
As summer grows closer, I always want squash! We can liven up our squash here by adding some onion and garlic.
Soup: Tomato Soup
1 Tbsp. olive oil
1 medium yellow onion, diced
1 pinch salt
1 32 oz. container vegetable broth
2 14.5 oz. cans crushed tomatoes S
1 cup heavy cream (or vegan nut milk -unsweetened and unflavored)
1/ tsp. salt
¼ tsp. Pepper
To taste salt and pepper
I have been on a tomato soup kick lately, maybe it has been all of the rain! It’s not too heavy, but filling enough and is a great addition to our menu this week.
Breakfast:
Bacon and Eggs- grab some eggs if you are out and kroger or private selection bacon
Yogurt with Fruit- Yogurt will go great with the strawberries and kiwi that are on sale this week.
Lunch:
Sandwiches- grab some Kroger buns on sale this week to make sandwiches with leftover london broil or pork chops. You can also make extra tacos with many of these ingredients.
Celery and Hummus- Simple Truth hummus is on sale and would be tasty with some celery sticks!
Snacks:
Kind Bars
Mandarins
Opal apples
______________________________________________________
Pantry Staples
(Check your pantry first and stock up at the store as needed)
long grain rice
unsalted butter S
olive oil
Cajun seasoning
cayenne pepper
Salt
pepper
Italian seasoning
chili powder
dried thyme
garlic powder
grated parmesan cheese
ancho chili powder
Shopping List by Department
(full list here by department)
Produce
3 each yellow onion (may want to buy a bag if cheaper)
1 each green bell pepper S
2 heads garlic
1 10 oz. container grape tomatoes
1 bunch parsley
1 bunch mustard greens
1 bunch asparagus S
1 5lb. bag red potatoes
1 lb. fresh green beans S
1 each red onion
1 bag whole carrots
1 package dill
2 each lemon
2 each yellow squash S
2 each zucchini squash S
1 each avocado *Optional for soup
1 package basil *Optional for soup
1 container strawberries S *Breakfast
2-3 each kiwi S *breakfast
1 bag celery S *Lunch
1 3lb. bag mandarins S *Snack
3-4 each Opal apples S *Snack
1 bag shredded red cabbage
1 each lime
1 container guacamole *Optional for tacos
1 container Simple Truth hummus S *Lunch
3-4 ears corn on the cob S
Meat/Protein
1 2 lb. bag colossal shrimp S *Freeze extra pound for another week)
1 package Hillshire Farm smoked sausage S
1 lb. fresh tilapia fillets
1 each boneless London broil S
1 package boneless pork chops S
1 package Kroger or Private Selection bacon S *Breakfast
Dairy/Eggs
1 12 or 18 ct. eggs S *Breakfast
1 cup heavy cream (or vegan nut milk -unsweetened and unflavored)
1 cup shredded cheese *Optional for soup
4-5 containers yogurt *Breakfast
1 Tbsp. sour cream *Optional for tacos
Grains/Nuts/Dried Fruit/Pasta
1 box medium shell pasta S
1 cup croutons *Optional for soup
1 package Kroger buns S *Lunch
1 4xt. box Kind bars S *Snack
1 package Mission corn or flour tortillas S
Canned Goods & Non-Perishables
1 can low sodium chicken broth
1 32 oz. container vegetable broth
2 14.5 oz. cans Hunts crushed tomatoes S
Frozen Items
None this week!
________________________________________________________________________
Weekly Meal Plan Recipes
Mains
- Cajun Shrimp and Rice
Ingredients
- 1 cup long grain rice
- ½ cup onion, minced
- ¼ cup green bell pepper S
- 2 cloves garlic, minced
- 2 Tbsp. olive oil
- 2 tsp. Cajun seasoning
- ¼ tsp. Cayenne pepper
- 1 lb. shrimp, peeled and tails off S
- To taste salt and pepper
- 1 container grape tomatoes, halved
- For serving parsley, finely chopped
Process
-
- Make 1 cup of rice according to package instructions.
- In a large skillet over medium heat, add the butter, onion, bell pepper and garlic. Saute for about 5 minutes.
- Add the olive oil, Cajun seasoning, cayenne, and shrimp. Then add salt and pepper. Cook until the shrimp are almost opaque.
- Add the tomatoes and cook stirring about 1-2 minutes, ensuring that the shrimp are done.
- Serve over rice and top with parsley.
Suggested Side: Sauteed Carrots or Squash Saute with Parmesan
- Smoked Sausage with Pasta and Greens
Ingredients
- 8 oz. medium shell pasta S
- 1 bunch mustard greens, washed thoroughly, stems removed and roughly chopped
- 2 Tbsp. olive oil
- 1 each yellow onion, chopped
- 1 package smoked sausage, cut into 1-inch pieces S
- 3 cloves garlic, finely chopped
- 1 cup low sodium chicken broth
- To taste salt and pepper
- ¾ Tbsp. Italian seasoning
- ¼ cup grated parmesan cheese
Process
- Cook pasta according to directions in a large pot adding broccoli during last 5 minutes. Drain and then rinse with cold water.
- Heat olive oil in a skillet over medium-high heat. Add onion, sausage and garlic. Cook until sausage is browned.
- Add pasta/broccoli mixture, chicken broth, salt, pepper and Italian seasoning. Cook until heated thoroughly. Top with parmesan.
Suggested Side: Tomato Soup or Sauteed Carrots
- Fish Tacos with Cabbage Slaw
Ingredients
- 1 lb. tilapia
- 2 tsp. each salt and pepper, divided 1 tsp. each
- 4 Tbsp. olive oil, divided 2 Tbsp. each
- 2 Tbsp. Cayenne Pepper (Optional)
- 1 bag shredded red cabbage
- 1 each lime, juiced
- 4 each corn or flour tortillas S
- 2 Tbsp. sour cream (Optional)
- 1 cup guacamole (Optional)
Process
- Preheat grill on high heat or a grill pan on medium-high heat depending on which you will use to cook the fish.
- In a bowl, combine 1 tsp. each salt and pepper as well as the cayenne pepper if you are using it for a spicier taste. Brush fish with olive oil and cover in spice.
- Place fish on grill grates or grill pan and cook for about 4 minutes on each side until fish is at desired doneness, it should be flaky and slightly charred.
- In another bowl, toss together cabbage, lime juice, 1 tsp. each of salt and pepper.
- While fish is finishing, place tortillas in a warm oven set to 350 F for about 3-5 minutes. Make sure to wrap them in a slightly wet paper towel then cover in foil to keep them soft.
- Place a piece of fish in a tortilla and top with cabbage slaw and any other desired toppings.
Suggested Side: Squash Saute with Parmesan or Tomato Soup
- London Broil with Corn on the Cob
Ingredients
- 1 Tbsp. chili powder
- 1 Tbsp. dried thyme
- 1 Tbsp. ancho chili Powder
- To taste salt and pepper
- 1 each boneless London broil S
- 3-4 ears corn on the cob S
- 2 Tbsp. unsalted butter
- To taste salt and pepper
Process
- Combine chili powder, thyme, ancho chili powder, salt and pepper in a bowl. Preheat the broiler to high.
- Coat the London broil with the spice mixture and place in a broiler pan or on a baking sheet.
- Broil for 7-8 mins. on each side until desired temperature is reached (medium= 160 F). When the london broil has reached the desired temperature, remove it from the broiler, cover with foil and let it sit for 10 mins. Before cutting.
- While London broil is cooking, bring a pot of salted water to a boil. Place corn in water and cook until tender, about 10 minutes.
- Melt butter in a skillet on medium heat. Place corn in skillet with butter and let brown slightly while turning. Season to taste with salt and pepper. Serve London broil and corn together.
Suggested Side: Red Potato and Green Bean Salad or Tomato Soup
- Seared Pork Chops with Asparagus
Ingredients
- 1 bunch asparagus, trimmed S
- 2 Tbsp. olive oil
- To taste salt and pepper
- 1 Tbsp. olive oil
- 1 lb. boneless pork chops S
- ½ tsp. salt
- ½ tsp. pepper
Process
-
- Heat oven to 425 F. Place the asparagus on a baking sheet in a single layer and drizzle with oil.
- Season with salt and pepper to taste and then use your hands to combine. Roast for about 20 minutes.
- While asparagus is roasting, put olive oil in a saute pan or skillet over medium-high heat.
- Place pork chops in pan and cook for at least 4 minutes, then flip.
- Once flipped, sprinkle with salt and pepper and continue to cook until done. The internal temperature should reach 160 F.
Suggested Side: Red Potato and Green Bean Salad or Squash Saute with Parmesan
Sides
- Red Potato and Green Bean Salad
Ingredients
- 2 lbs. red potatoes, cut into quarters S
- 1 lb. fresh green beans, trimmed S
- ½ each red onion, diced
- ¼ cup olive oil
- ½ tsp. salt
- ½ tsp. pepper
- ½ tsp. garlic powder
Process
- Wash potatoes and cut into quarters. In a large pot cover potatoes with water, add salt, and bring to a boil. Cook until potatoes are tender, about 30 minutes.
- While potatoes are cooking, trim green beans. During the last 5 minutes of the potatoes cooking, add green beans.
- Drain potatoes and green beans then put into a large bowl.
- Toss thoroughly with olive oil, salt, pepper and garlic powder.
- Salad can be served warm or cold. To cool, cover and place in fridge.
- Sauteed Carrots
Ingredients
- 1 bag whole carrots
- 2 Tbsp. unsalted butter
- 1 tsp. dill
- 1 tsp. lemon peel
- To taste salt and pepper
Process
- Bring a large pot of salted water to a boil. Peel and cut carrots into round slices.
- Place carrots in water and cook until tender, but still crisp, about 4 minutes.
- Melt butter in a skillet on medium heat. Add dill and lemon peel, and carrots. Season to taste with salt and pepper.
- Squash Saute with Parmesan
Ingredients
- 1 Tbsp. olive oil
- 2 cloves garlic, minced
- ½ each red onion, diced
- 2 each yellow squash, sliced S
- 2 each zucchini squash, sliced S
- To taste salt and pepper
- ¼ cup grated parmesan
Process
- Heat oil in a large saute pan over medium-high heat.
- Add garlic and onion then saute until onion is tender, about 3-5 minutes.
- Add squash, season with salt and pepper, and then saute for about 5 minutes.
- Move to a bowl and mix in parmesan.
Soup
Tomato Soup
Ingredients
- 1 Tbsp. olive oil
- 1 medium yellow onion, diced
- 1 pinch salt
- 1 32 oz. container vegetable broth
- 2 14.5 oz. cans crushed tomatoes S
- 1 cup heavy cream (or vegan nut milk -unsweetened and unflavored)
- 1/ tsp. salt
- ¼ tsp. pepper
- To taste salt and pepper
Process
- Place a saucepan over medium heat and add the oil.
- Add the onion and pinch of salt. Cook until the onion is soft, about 5 minutes,
- Add in broth and tomatoes and bring to a boil. Once the soup begins to bubble, add in the cream or nut milk. Season with salt and pepper and simmer for 15 minutes, stirring occasionally.
- In small batches, puree soup in a blender and return to pot.
- Season to taste with salt and pepper and garnish with desired toppings.
________________________________________________________________________
Mega Meal Plan
Kroger
April 19 – April 25
This list is based on Sale items for the week of April 19 – 25th, 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!
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 use 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 per sandwich swiss cheese S
1 per sandwich whole wheat sandwich rolls or buns S
To taste balsamic vinegar
I am always super excited when I put this sandwich on the menu at my house! There is something about this sandwich that is so comforting and satisfying. Whether you go with the cheese or not, this will become an easy go-to!
Main 2: Pistachio Crusted Tilapia with Mixed Greens
½ cup shelled pistachios
2 Tbsp. panko breadcrumbs
1 Tbsp. flat leaf parsley, chopped
¼ tsp. garlic powder
To coat cooking spray
1 lb. tilapia fillets S
To taste salt and pepper
2 Tbsp. dijon mustard
3 cups mixed greens
There are so many ways to use pistachios and boy are they yummy! Using pistachios along with many of the ingredients that we would normally use to do a light, health breaded fish is a fun way to change it up.
Main 3: Spaghetti and Meatballs
2 28 oz. cans crushed tomatoes
1 each Vidalia sweet onion, diced S
2 Tbsp. olive oil
4 cloves garlic, minced
1 small can tomato paste
2 tsp. salt
1-2 pinches red pepper flakes
1 – 1 ½ lbs. ground beef S
1 large egg
½ cup Vidalia sweet onion, chopped S
½ cup breadcrumbs (regular or Italian seasoned) *or oats for GF
½ cup milk S
¼ cup parsley, minced
1 clove garlic, minced
1 tsp. salt
1 tsp. pepper
8 oz. spaghetti *or GF pasta
Here is a great throwback that is hearty and will also supply leftovers for lunch! Keep any additional tomato sauce and freeze it for later or for if you want to whip up a quick pasta dish!
Main 4: Black Bean and Avocado Tacos with Cilantro Rice
1 cup jasmine Rice
3 Tbsp. cilantro, chopped
2 Tbsp. olive oil
1 cup frozen corn
1 each red bell pepper, seeded and chopped
1 each jalapeno, seeded and chopped
1 15 oz. can black beans, drained and rinsed S
1 tsp. cumin
4-6 each flour or corn tortillas
2 each avocados, peeled and sliced
2 each limes, quartered
Optional Toppings:
½ cup grated Cotija Cheese
½ cup salsa
¼ cup sour cream
Many times we always think of tacos being a dish with meat. These tacos with black beans and veggies are a great vegetarian version of a dinnertime favorite.
Main 5: Maple Glazed Pork Loin with Brussels Sprouts
1 lb. brussels sprouts, trimmed
½ Tbsp. olive oil
1 tsp. salt
1 tsp. pepper
1 each boneless pork loin S
½ tsp. salt
¼ tsp. pepper
½ tsp. cumin
½ cup maple syrup
½ Tbsp. dijon mustard
1 each shallot, diced
Doing a glaze on pork always makes for a delicious meal! The combination with the brussels sprouts not only makes this dish simple, but totally tasty!
Side 1: Sauteed Carrots
1 bag carrots, cut in round slices S (leave 2 out)
2 Tbsp. unsalted butter
1tsp. dill
1 tsp. lemon peel, grated
To taste salt and pepper
This is a simple carrot side that will pair well with meat or vegetarian dishes!
Side 2: 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
The idea of peaches and mint together sounded absolutely delicious! Once again we can use orzo to help make this side complete.
Side 3: Spinach and Pear Salad
3-4 oz. shelled pistachios (use extra that was not used on fish)
¼ cup olive oil
¼ cup Balsamic Vinegar
To taste salt and pepper
1 bag baby spinach
2 each green Bartlett pears, stem and seeds removed, quartered S
This salad is a great way to use the rest of our pistachios and include the yummy pears that are on sale this week! Easy to make and easy to enjoy!
Soup: Broccoli Cheddar Soup
1 Tbsp olive oil
1 medium Vidalia sweet onion, diced S
3 cloves garlic, minced
2-3 stalks celery, chopped
1 head broccoli, chopped into florets
2 each carrots, peeled and sliced
1 quart vegetable Broth
1 tsp. salt
1 tsp. pepper
1 cup shredded Cheddar Cheese S
¼ cup milk S
To Garnish
½ cup parsley, chopped
A light, but filling soup that is oh so vegetable forward!
Breakfast:
Yogurt with blueberries and/or strawberries
Smoothies with almond milk, blueberries and strawberries
Eggs and bacon
Breakfast tacos or quesadillas using leftover tortillas with eggs and leftover shredded cheese or eggs, cheese and bacon.
Lunch:
Sandwiches with lunch meat and swiss on leftover buns/sandwich rolls.
Turkey and swiss quesadillas with lunch meat, leftover swiss and leftover quesadillas.
Apple slices with peanut butter
Snacks:
1 3lb. Bag mandarins
3-4 bananas S
______________________________________________________
Pantry Staples
(Check your pantry first and stock up at the store as needed)
saltpPepper
Italian dressing
Panko bread crumbs
oats
garlic powder
cooking spray
dijon mustard
olive oil
red pepper flakes
jasmine rice
cumin
maple syrup
unsalted butter
balsamic vinegar
Shopping List by Department
(full list here by department)
Produce
4 each avocados
2 each jalapeno
1 bunch Virginia grown red tomatoes on the vine S
3 each red onion
3 each lime
1 bunch Parsley
1 bag mixed greens
3 each Vidalia sweet onions S
2 heads garlic
1 bunch cilantro
1 each red bell pepper
1 lb. brussels sprouts
1 each shallot
1 bag Simple Truth organic whole carrots S
1 package fresh dill
2 each lemon
2 each yellow peaches
1 package fresh mint
1 bag baby spinach
2 each green Bartlett pears S
2-3 stalks celery
1 head broccoli
1 package strawberries S *Breakfast
1 pint blueberries S *Breakfast
3-4 each Gala or Fuji apples S *Lunch
1 3lb .bag mandarins *Snacks
3-4 each organic bananas *Snacks
Meat/Protein
1 package Tyson boneless skinless chicken breasts S
1 lb. tilapia fillets S
1 – 1 ½ lbs. kroger ground beef S
1 package boneless pork tenderloins S
1 package Smithfield bacon S *Breakfast
1 package Oscar Mayer lunch Meat S *Lunch
Dairy/Eggs
1 package Kroger swiss Cheese S
1 12 count eggs (1 needed for spaghetti, rest breakfast)
1 carton milk S
½ cup rated Cotija cheese *Optional
¼ cup sour cream *Optional
1 bag shredded cheddar cheese S
3-4 5 oz. containers Fage Greek yogurt S *Breakfast
1 carton Silk almond milk S *Breakfast
Grains/Nuts/Dried Fruit/Pasta
1 package Private Selection whole wheat buns or sandwich rolls S
1 7-8 oz. bag pistachios, shelled S
1 16 oz. box spaghetti or gluten free pasta
1 16 oz. box orzo
Canned Goods & Non-Perishables
1 jar roasted red peppers
2 28 oz. cans crushed tomatoes
1 small can tomato paste
1 15 oz. can Simple Truth organic black beans
1 package flour or corn tortillas
½ cup salsa *Optional
1 jar peanut butter *Lunch
1 quart vegetable broth
Frozen Items
1 bag frozen corn
________________________________________________________________________
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: Sauteed Carrots or Spinach Broccoli Cheddar Soup
- Pistachio Crusted Tilapia with Mixed Greens
Ingredients
- ½ cup shelled Pistachios
- 2 Tbsp. Panko breadcrumbs
- 1 Tbsp. flat leaf parsley, chopped
- ¼ tsp. garlic Powder
- To coat cooking spray
- 1 lb. tilapia fillets s
- To taste salt and pepper
- 2 Tbsp. dijon mustard
- 3 cups mixed greens
Process
-
- Preheat oven to 425 F.
- In a food processor combine pistachios, panko breadcrumbs, parsley and garlic powder. Blend until finely chopped and place in a bowl.
- Use cooking spray to coat a baking dish and season tilapia with salt and pepper.
- Spread mustard on top of tilapia fillets and place in baking dish.
- Cover with pistachio mixture and bake for 12-13 minutes, until fish is flaky.
- Serve on a bed of the mixed greens.
Suggested Side: Sauteed Carrots or Orzo with Peaches and Mint
- Spaghetti and Meatballs
Ingredients
- 2 28 oz. cans crushed tomatoes
- 1 each Vidalia sweet onion, diced S
- 2 Tbsp. olive oil
- 4 cloves garlic, minced
- 1 small can tomato paste
- 2 tsp. salt
- 1-2 pinches red pepper flakes
- 1 – 1 ½ lbs. ground beef S
- 1 large egg
- ½ cup Vidalia sweet onion, chopped S
- ½ cup breadcrumbs (regular or Italian seasoned) or oats
- ½ cup milk
- ¼ cup parsley, minced
- 1 clove garlic, minced
- 1 tsp. salt
- 1 tsp. pepper
- 8 oz. spaghetti or gluten free pasta
Process
-
- For the sauce: Heat a large pot over medium heat. Add olive oil, onion and garlic. Saute for 6-8 minutes, until onion is tender,
- Add tomatoes, tomato paste, salt and red pepper flakes. Bring to a boil.
- Reduce to a simmer and let simmer for about 15mins.
- For the meatballs: Preheat oven to 400 F. In a bowl combine ground beef, egg, onion, bread crumbs, milk, parsley, garlic, salt and pepper. Use hands to thoroughly mix all ingredients.
- Use a Tbsp. to create balls of the meat mixture and place in a lightly greased baking dish. Bake for about 25 minutes.
- While meatballs are cooking, cook spaghetti according to package directions.
- Serve all three together in a bowl and add grated parmesan if desired.
Suggested Side: Spinach and Pear Salad or Broccoli Cheddar Soup
- Black Bean and Avocado Tacos with Jasmine Rice
Ingredients
- 1 cup jasmine rice
- 3 Tbsp. cilantro, chopped
- 2 Tbsp. olive oil
- 1 cup frozen corn
- 1 each red bell pepper, seeded and chopped
- 1 each jalapeno, seeded and chopped
- 1 15 oz. can black beans, drained and rinsed S
- 1 tsp. cumin
- 4-6 each flour or corn tortillas
- 2 each avocados, peeled and sliced
- 2 each limes, quartered
- Optional Toppings:
- ½ cup grated Cotija cheese
- ½ cup salsa
- ¼ cup sour cream
Process
- Cook rice according to package instructions. Once fully cooked, gently stir in cilantro.
- Heat oil in a pan over medium heat. Add red pepper and cook for 2-3 minutes. Add the corn and jalapeno and continue cooking for about 5 mins. Add the black beans and lower the heat. Add cumin and cover. Cook like this for 3-4 minutes.
- While mixture is covered and cooking, turn on oven to 350 F and place tortillas inside on rack. Warm for 3-4 minutes on each side. If using corn, they tend to dry out. To prevent this, wrap the tortillas in a slightly damp paper towel and then wrap in foil. Place in oven as directed above for flour tortillas.
- Place tortillas out on plates. In each tortilla put a scoop of mixture and then top with avocado and a few squirts of lime juice. Add any desired toppings and serve with cilantro rice. You can also include the cilantro rice in the taco if you prefer.
Suggested Side: Spinach and Pear Salad or Broccoli Cheddar Soup
- Maple Glazed Pork Loin with Brussels Sprouts
Ingredients
- 1 lb. brussels sprouts, trimmed
- ½ Tbsp. olive oil
- 1 tsp. salt
- 1 tsp. pepper
- 1 each boneless pork tenderloin S
- ½ tsp. salt
- ¼ tsp. pepper
- ½ tsp. cumin
- ½ cup maple syrup
- ½ Tbsp. dijon mustard
- 1 each shallot, diced
Process
-
- Preheat oven to 425 F.
- Combine brussels sprouts, olive oil, salt and pepper in a bowl. Mix with hands to fully coat.
- Place brussels sprouts on a baking sheet and put in the oven for 30-40 minutes, shaking the pan multiple time to move brussels sprouts around.
- Heat a saute pan over medium-high heat. Brown pork for 2 minutes on each side, then add to a greased baking dish. Season with salt, pepper and cumin. Cook for 10-15 minutes in the oven, then remove. Internal temperature should reach 145 F.
- While pork cooks, combine maple syrup, dijon mustard and the shallot in a saucepan and cook down until thickened and syrup-y. Pour mixture over the pork once out of the oven.
- Serve pork and brussels sprouts together.
Suggested Side: Orzo with Peaches and Mint or Spinach and Pear Salad
Sides
- Sauteed Carrots
Ingredients
- 1 bag carrots, cut in round slices S (leave 2 out)
- 2 Tbsp. unsalted butter
- 1 tsp. dill
- 1 tsp. lemon peel, grated
- To taste salt and pepper
Process
- Bring a pot of salted water to a boil and add carrots. Cook until tender but still bright orange, about 7 minutes.
- Melt butter in a skillet over medium heat. Add dill, lemon peel and carrots. Mix well to coat.
- Season to taste with salt and pepper.
- 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.
- Spinach and Pear Salad
Ingredients
- 3-4 oz. shelled pistachios (use extra that was not used on fish) S
- ¼ cup olive oil
- ¼ cup balsamic vinegar
- To taste salt and pepper
- 1 bag baby spinach
- 2 each green Bartlett pears, stem+seeds removed, quartered S
Process
- Heat a small pan over medium high heat and add pistachios. Cook until lightly toasted.
- Make dressing by combining olive oil, balsamic vinegar, salt and pepper in a bowl. Cover and refrigerate. Make sure not to keep in the fridge too long or else the olive oil will coagulate. If this happens, place dressing in a jar and submerge in hot water to liquify the oil again.
- In another bowl, place spinach, pear quarters and toasted pistachios. Cover and refrigerate.
- To serve, place desired amount of salad in a bowl and then add desired amount of dressing. Store the salad and dressing separately during the week so that the salad does not become soggy.
- Also, make sure to cut the pears each night as needed, otherwise the pears will oxidize and turn brown.
Soup
Broccoli Cheddar Soup
Ingredients
- 1 Tbsp olive Oil
- 1 medium Vidalia sweet onion, diced S
- 3 cloves garlic, minced
- 2-3 stalks celery, chopped
- 1 head broccoli, chopped into florets
- 2 each carrots, peeled and sliced
- 1 32 oz. vegetable broth
- 1 tsp. salt
- 1 tsp. pepper
- 1 cup shredded cheddar cheese S
- ¼ cup milk
- To Garnish:
- ½ cup parsley, chopped
Process
- In a large pot over medium heat, add the oil, onion and garlic. Cook for 5 minutes, stirring frequently.
- Add the celery, broccoli and carrots and saute for 5 minutes More.
- Add the broth, salt and pepper. Cover and simmer over medium heat for about 15 minutes.
- Transfer soup to a blender and blend until smooth.
- Return soup to pot on low heat. Stir in cheese and milk. Cook for 3-5 minutes until cheese and milk are fully blended in.
- Garnish with parsley.
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Mega Meal Plan
Kroger
April 12th – April 18th
This list is based on Sale items for the week of April 12th – 18th, 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!
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 use 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: Maple Glazed Pork Chops with Brussels Sprouts
1 lb. Brussels sprouts, trimmed S
½ Tbsp. olive oil
1 tsp. salt
1 tsp. pepper
1 each boneless pork loin S
½ tsp. salt
¼ tsp. pepper
½ tsp. cumin
½ cup maple syrup
½ Tbsp. dijon mustard
1 each shallot, diced
I am sure that I have expressed this before, but I still can’t believe that I spent so many years of my life thinking that I did not like Brussels sprouts! My favorite part about this meal is the combination of the slight sweetness of the pork with the crispiness of the Brussels sprouts. Something about that combination is just extremely satisfying and delicious!
Main 2: Potato, Pea and Coconut Curry
2 each potatoes S
2 each sweet potatoes
1 cup long grain rice, uncooked
2 Tbsp. vegetable oil
1 each yellow onion
1 Tbsp. fresh ginger
4 cloves garlic, minced
3 tsp. cumin
1 ½ tsp. pepper
5 tsp. curry powder
2 tsp. salt
1 14.5 oz. can diced tomatoes S
1 bag frozen peas S
1 14 oz. can lite coconut milk
We have potatoes and frozen peas this week on sale so I had to bring back one of my favorite dishes! This is actually an amazing vegetarian dish that makes me happy in the cold and warm months. The light yet comforting feel of this dish makes it even more perfect with how easy it is!
Main 3: Burger Night with Side Salad
1 bag salad blend
1 bunch red tomatoes on the vine, quartered S
½ bag mini carrots, sliced S
1 each cucumber sliced
2 Tbsp. salad dressing (Your choice)
1-2 lb. ground chuck S or ground turkey
1 tsp. garlic powder
½ each yellow onion, chopped
½ each red onion, sliced
2 tsp. olive oil mayonnaise
1 bag whole wheat hamburger buns
Warm weather is here to stay so, what a great week for this meal! Easy, yummy and screaming beautiful weather is how I would describe this dish. I recommend enjoying this outside!
Main 4: Spiced Tilapia with Rice and Beans
2 Tbsp. olive oil
2 cloves garlic, minced
1 cup long grain rice
2 cups low sodium chicken broth
1 15 oz. can dark red kidney beans , rinsed
4 each green onions, chopped
1 tsp. olive oil
1 lb. tilapia fillets S
½ tsp chili powder
½ tsp. salt
¼ tsp. pepper
Adding rice and beans to a dish is an inexpensive, healthy and delicious way to top things off! Even when beans and rice are not on sale, they are perfect inexpensive ingredients to use as they are easy to prepare, delicious and totally healthy for you.
Main 5: Roasted Chicken Breasts with Carrots and Potatoes
2 each boneless skinless, chicken Breasts, halved S
6 each Russet potatoes, peeled and quartered S
½ bag Mini carrots (use ½ bag leftover from salad)
1 Tbsp. Olive Oil
1 tsp. Italian Seasoning
½ tsp. Pepper
1 tsp. Salt
With so many of these ingredients on sale this week, let’s do it! Another simple dish that is satisfying and I love the fact that we are able make use of that other half bag of carrots!
Side 1: Penne with Peas, Mint and Parmesan
1 box penne pasta
3 cups frozen peas S
1 Tbsp. unsalted butter
3 Tbsp. mint, chopped
½ cup grated parmesan
Peas, mint and parmesan are such a wonderful combination! You can incorporate them into a pasta or a grain and simply enjoy.
Side 2: Sauteed Carrots
1 bag mini carrots, cut in round slices S
2 Tbsp. unsalted butter
1 tsp. dill
1 tsp. lemon peel, grated
To taste Salt and pepper
This tasty and easy dish is always a great choice when carrots are on sale!
Side 3: Veggie Saute
1 lb. fresh green beans, frozen S
4 Tbsp. olive oil
1 each red onion, sliced
2 tsp. rosemary, chopped
1 each yellow pepper, seeded and sliced
1 each red pepper, seeded and sliced
2 each lemons, juiced
4 tsp. lemon zest
1 bag arugula or baby spinach
To taste salt and pepper
Veggies are an amazing addition to so many our of our mains this week! A saute is a great way to add veggies in and to do it in one dish. Think about the veggie combinations that you would make and try them!
Soup: Tomato Soup (with cheese tortellini or any tortellini if you desire)
1 Tbsp. olive oil
1 medium yellow onion, diced
1 pinch salt
1 32 oz. container vegetable broth S
2 14.5 oz. cans crushed tomatoes S
1 cup heavy cream
1/ tsp. salt
¼ tsp. Pepper
To taste salt and pepper
1 bag cheese or other tortellini *Optional
Although you do not see the typical amount of S here to indicate sale items which is how I usually always choose recipes, this recipe is inexpensive everyday and I made it at home this past week and just couldn’t resist as it was so delicious!
Breakfast:
Yogurt and Fruit– Chobani is on sale this week as are strawberries, blueberries and blackberries.
Egg Quesadillas– Grab a 12 ct. Of Simple Truth Organic Brown Eggs, a package of Mission tortillas and a bag of Kroger shredded cheese, all on sale this week.
Lunch:
Leftovers and tomato soup- Lunch sale items are lacking this week so, make use your leftovers this week. Maybe make a larger side salad with your burgers and combine to make a great lunch.
Snacks:
Lara Bars S
Clif Bars S
Fresh fruit S
Mini carrots S
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Pantry Staples
(Check your pantry first and stock up at the store as needed)
olive oil
salt
pepper
cumin
maple syrup
dijon mustard
long grain white rice
vegetable oil
curry powder
salad dressing
garlic powder
olive oil mayonnaise
chili powder
Italian seasoning
unsalted butter
grated parmesan
Shopping List by Department
(full list here by department)
Produce
1 bag Fresh Selections Brussels sprouts S
1 each shallot
1 10 lb. bag Heritage Farm Russet potatoes S
2 each sweet potatoes
3 each yellow onions
1 Tbsp. fresh ginger
2 heads garlic
1 bag salad blend
1 bunch red tomatoes on the vine S
2 bags Simple Truth organic mini carrots S
1 each cucumber
2 each red onions
1 bunch green onions
1 package mint
1 package dill
3 each lemons
1 lb. fresh green beans S
1 package rosemary
1 each yellow bell pepper
1 each red bell pepper
1 bag arugula or baby spinach
1-2 containers strawberries, blueberries or blackberries S *breakfast
Meat/Protein
1 each boneless pork loin
1-2 lb. ground chuck S or ground turkey
1 lb. tilapia fillets (frozen) S
1 package Heritage Farm boneless skinless chicken breasts
Dairy/Eggs
4-5 each Chobani greek yogurt S *Breakfast
1 container Simple Truth or Silk almond milk S *Breakfast
1 12 ct. Simple Truth organic brown eggs S *Breakfast
1 cup heavy cream
Grains/Nuts/Dried Fruit/Pasta
1 box penne pasta
4-5 each Clif or Luna bars S *Snacks
1 pkg whole wheat hamburger buns
Canned Goods & Non-Perishables
1 14. 5 oz. can Red Gold diced tomatoes S
1 can low sodium chicken broth
1 15 oz. can dark red kidney beans
1 32 oz. vegetable broth S
2 14.5 oz cans Red Gold crushed tomatoes S
1 box Kashi cereal S *Breakfast
1 can lite coconut milk
Frozen Items
1 bag Kroger frozen peas S
1 bag cheese or tortellini or your choice *Optional for soup
________________________________________________________________________
Weekly Meal Plan Recipes
Mains
- Maple Glazed Pork with Brussels Sprouts
Ingredients
- 1 lb. Brussels sprouts, trimmed S
- 2 Tbsp. olive oil, divided
- 1 tsp. salt
- 1 tsp. pepper
- 1 each boneless pork loin S
- ½ tsp. salt
- ¼ tsp. pepper
- ½ tsp. cumin
- ½ cup maple syrup
- ½ Tbsp. dijon mustard
- 1 each shallot, diced
Process
-
- Preheat oven to 425 F.
- Combine Brussels sprouts, half of olive oil, salt and pepper in a bowl. Mix with hands to fully coat.
- Place Brussels sprouts on a baking sheet and put in the oven for 30-40 minutes, shaking the pan multiple times to move Brussels sprouts around.
- Heat a saute pan over medium-high heat. Add the rest of the olive oil, coat pork loin in salt and pepper and brown pork loin for 2 minutes on each side, then add to a greased baking dish. Season with cumin. Cook for 20-25 minutes in the oven, then remove. Internal temperature should reach 145 F.
- While pork loin cooks, combine maple syrup, dijon mustard and the shallot in a saucepan and cook down until thickened and syrup-y. Pour mixture over the pork once out of the oven. Let the pork loin sit for 5 minutes before slicing.
- Serve pork and Brussels sprouts together.
Suggested Side: Penne with Peas, Mint and Parmesan or Tomato Soup
- Potato, Pea and Coconut Curry
Ingredients
- 2 each potatoes S
- 2 each sweet potatoes
- 1 cup long grain rice, uncooked
- 2 Tbsp. vegetable oil
- 1 each yellow onion
- 1 Tbsp. fresh ginger
- 4 cloves garlic, minced
- 3 tsp. cumin
- 1 ½ tsp. pepper
- 5 tsp. curry powder
- 2 tsp. salt
- 1 14.5 oz. can diced tomatoes S
- 1 bag frozen peas S
- 1 14 oz. can coconut milk
Process
-
- Place potatoes in a large pot of salted water. Bring to a boil over high heat. Once at a boil, cover and reduce heat to medium-low. Simmer for about 15-20 minutes, until potatoes are tender. Drain potatoes and let sit for a few minutes.
- Heat the vegetable oil in a large skillet over medium skillet. Add in the ginger, onion and garlic, Cook until the onion is soft. Season with cumin, pepper, curry powder and salt. Continue to cook for 2-3 minutes then add the tomatoes and peas. Pour in coconut milk and bring to a simmer.
- Simmer for 10 minutes then serve over rice.
Suggested Side: Sauteed Carrots or Tomato Soup
- Burger Night with a Side Salad
Ingredients
- 1 bag salad blend
- 1 bunch red tomatoes on the vine, quartered S
- ½ bag mini carrots, sliced S
- 1 each cucumber sliced
- 2 Tbsp. salad dressing (Your choice)
- 1-2 lb. ground chuck S or ground turkey
- 1 tsp. garlic powder
- ½ each yellow onion, chopped
- ½ each red onion, sliced
- 2 tsp. olive oil mayonnaise
- 1 bag whole wheat hamburger buns
Process
-
- Place container of salad blend in a large bowl and add tomatoes, carrots and cucumber. Cover and place in the fridge until burgers are ready.
- Combine ground chuck or turkey, 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, 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 and mayo. Add dressing to the side salad and serve together.
Suggested Side: Veggie Saute or Sauteed Carrots
- Spiced Tilapia with Rice and Beans
Ingredients
- 2 Tbsp. olive oil
- 2 cloves garlic, minced
- 1 cup long grain rice
- 2 cups low sodium chicken broth
- 1 15 oz. can dark red kidney beans , rinsed
- 4 each green onions, chopped
- 1 tsp. olive oil
- 1 lb. tilapia fillets S
- ½ tsp chili powder
- ½ tsp. salt
- ¼ tsp. pepper
Process
-
- Heat oil in a saucepan over medium-high heat. Add onion and saute for 1 minute, then add garlic and saute for 3 minutes, until softened.
- Add rice sauteeing with garlic and onion for 1 minute. Then pour in broth and bring to a boil.
- Cover and lower the heat. Simmer for about 20 minutes. Until liquid is absorbed and rice is tender.
- While rice is simmering, heat the 1 tsp. of oil in a saute pan. Season fish with chili powder, salt and pepper.
- Cook tilapia until flaky, about 4-5 minutes. on each side, adding oil as needed to prevent sticking. *Resist the urge to move the fish around so as to prevent sticking and tearing.
- Heat beans with a bit of water until ready to use.
- Serve fish alongside or on top of rice and beans.
Suggested Side: Sauteed Carrots or Veggie Saute
- Roasted Chicken Breasts with Carrots and Potatoes
Ingredients
- 2 each boneless skinless, chicken Breasts, halved S
6 each Russet potatoes, peeled and quartered S
½ bag Mini carrots (use ½ bag leftover from salad)
1 Tbsp. Olive Oil
1 tsp. Italian Seasoning
½ tsp. Pepper
1 tsp. Salt
Process
-
- Preheat oven to 400 F.
- In a baking dish, place chicken, potatoes and carrots. Cover with the olive oil, italian seasoning, salt and pepper.
- Toss all ingredients to mix and then bake for 35-40 minutes. Chicken should reach an internal temperature of 165 F.
Suggested Side: Veggie Saute or Tomato Soup
Sides
- Penne with Peas, Mint and Parmesan
Ingredients
- 1 box penne pasta
- 3 cups frozen peas S
- 1 Tbsp. unsalted butter
- 3 Tbsp. mint, chopped
- ½ cup grated parmesan
Process
- Cook pasta according to package directions.
- During last 5 minutes of cooking, add peas to pasta. When pasta is al dente and peas are soft, drain both.
- Return pasta and peas to pot and add butter. Mix in butter until melted while also adding mint and parmesan.
- Sauteed Carrots
Ingredients
- 1 bag mini carrots, cut in round slices S
- 2 Tbsp. unsalted butter
- 1 tsp. dill
- 1 tsp. lemon peel, grated
- To taste salt and pepper
Process
- Bring a pot of salted water to a boil and add carrots. Cook until tender but still bright orange, about 4-7 minutes.
- Melt butter in a skillet over medium heat. Add dill, lemon peel and carrots. Mix well to coat.
- Season to taste with salt and pepper.
- Veggie Saute
Ingredients
- 1 lb. green beans, frozen S or fresh S
- 4 Tbsp. olive oil
- 1 each red onion, sliced
- 2 tsp. rosemary, chopped
- 1 each yellow pepper, seeded and sliced
- 1 each red pepper, seeded and sliced
- 2 each lemons, juiced
- 4 tsp. lemon zest
- 1 bag arugula or baby spinach
- To taste salt and pepper
Process
- Heat the oil in a large skillet over medium-high heat.
- Add the onion and rosemary and cook until onion is tender. Lower the heat to medium and add green beans and peppers. Cook until peppers are tender.
- Stir in the lemon juice and zest.
- Remove from heat and add the spinach or arugula and cover until wilted.
- Season to taste with salt and pepper.
Soup
Tomato Soup (with Tortellini if desired)
Ingredients
- 1 Tbsp. olive oil
- 1 medium yellow onion, diced
- 1 pinch salt
- 1 32 oz. container vegetable broth
- 2 14.5 oz. cans crushed tomatoes S
- 1 cup heavy cream (or nut milk, unflavored and unsweetened)
- 1/ tsp. salt
- ¼ tsp. Pepper
- To taste salt and pepper
- 1 bag cheese or other tortellini *Optional
Process
- Place a saucepan over medium heat and add the oil.
- Add the onion and pinch of salt. Cook until the onion is soft, about 5 minutes.
- Add in broth and tomatoes and bring to a boil. Once the soup begins to bubble, add in the cream. Season with salt and pepper and simmer for 15 minutes, stirring occasionally.
- In small batches, puree soup in a blender and return to pot.
- *Add tortellini if desired and cook until tortellini is done.
- Season to taste with salt and pepper and garnish with desired toppings.
________________________________________________________________________
Mega Meal Plan
Kroger
April 5 – April 11
This list is based on Sale items for the week of April 5 -April 11, 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!
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 use 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: Baked Tilapia with Oven Potatoes
4 each russet potatoes, cut into wedges
3 Tbsp. olive oil, divided
To Taste salt and pepper
¼ cup bread crumbs (Panko works great here)
¼ cup dried parsley
1 tsp. Old Bay seasoning or chili powder
1 lb. tilapia fillets S
The best combination is a little bit of comfort and healthy! In this dish we do get to use some breading on our fish, but in a healthy way. These wonderful and easy potato wedges are perfect after a long day!
Main 2: Boneless Strip Steak with Asparagus
1 Tbsp. chili powder
1 Tbsp. dried thyme
1 Tbsp. ancho chili powder
To Taste salt and pepper
1 each half boneless strip S
2 Tbsp. olive oil
1 bunch asparagus, trimmed
1 tsp. salt
¼ tsp. pepper
We can do this Boneless Strip Steak similar to our London Broil! A little bit of seasoning and simple cooking make this a dish you will crave!
Main 3: Meatless Stuffed Peppers
1 cup brown rice, cooked
1 Tbsp. olive oil
1 each onion, chopped
1 bag frozen corn S
1 can black beans
½ tsp. chili powder
To Taste salt and pepper
3 each bell peppers, pick your colors, cut in half, seeds removed S
1 cup Mexican cheese blend S *replace with nutritional yeast for
Vegan
A great vegetarian dish that will fill you up and keep you satisfied! This dish is easy to make and any extra stuffing for the peppers is great for leftovers.
Main 4: Salmon with Lemon Dill Sauce on Greens
1 lb. salmon fillets S
1 tsp. lemon-pepper seasoning
1 tsp. salt
5-6 oz. container greek plain yogurt S
1 ½ Tbsp. fresh dill, chopped
1 tsp. lemon zest
1 Tbsp. lemon juice
2 cloves garlic, minced
To taste salt and pepper
2 cups salad greens
Here is a great salmon dish served on a bed of greens! The lemon dill sauce pairs well with greens to give you that salad feel, but this dish will definitely fill you up.
Main 5: Pork Chops with Grilled Fruit
1 each lime, juiced
1 each lemon, juiced
½ cup soy sauce
1 Tbsp. brown sugar
1 tsp. ground ginger
To taste salt and pepper
3-4 each pork chops
6 rings pineapple
2-3 each peaches, pitted and quartered
With a large amount of red meat on sale this week, I thought I would put some pork chops on our menu as you may have some in the freezer or even though they are not on sale, boneless pork chops are very inexpensive. Pork is a wonderful pairing with grilled fruit and the flavors melt together!
Side 1: Potato Salad
2 tsp. salt, divided
3 ½ lbs. russet potatoes, cut into small chunks
2 Tbsp. olive oil
1 each onion, diced
1 cup vegetable stock S
¾ cups apple cider vinegar
2 Tbsp. dijon mustard
2 Tbsp. sugar
To taste black pepper
3 Tbsp. parsley
Potato salad is a great match for many of our mains this week. This potato salad is different in that it does not use mayo.
Side 2: White Beans with Basil
2 cloves garlic, finely chopped or minced
As needed cooking spray
2 cans white beans (cannellini or navy), drained and rinsed
1 cup grape tomatoes, halved
2 Tbsp. red onion, finely chopped
1 tsp. salt
1 tsp. pepper
½ cup basil leaves torn into pieces
These beans will leave you wanting more! A simple side that pairs well with almost any main.
Side 3: Spinach Salad with Berries
1 large container baby spinach
1 container strawberries S
1 container blueberries S
5 oz. crumbled Gorgonzola cheese
3 oz. walnuts, chopped
As needed balsamic vinaigrette
Here is a tasty and easy salad for this week that will work great for lunch too! I love the mix of the gorgonzola with the berries and the walnuts!
Soup: Corn Chowder
2 Tbsp olive Oil
1 each onion, chopped
5 sprigs fresh thyme leaves
2 cloves garlic, minced
2-3 each russet Potatoes, peeled and cut into small pieces
1 16oz. Package frozen corn S
6 cups vegetable broth S
2 cups heavy cream, milk or vegan milk (unsweetened, unflavored)
To taste Salt and pepper
4 each green onions, chopped
Here is a soup that is not too heavy, but with just enough creaminess. The potatoes lend a little thickness to the corn in this easy to make soup.
Breakfast:
Greek Yogurt and Blueberries S
Eggs and Bacon S
Lunch:
Sandwiches with lunchmeat
Apples S
Cantaloupe S
Snacks:
Lara Bars S
Clif Bars S
Mandarins S
______________________________________________________
Pantry Staples
(Check your pantry first and stock up at the store as needed)
olive oil
salt and pepper
bread crumbs
dried parsley
Old Bay seasoning
chili powder
dried thyme
ancho chili powder
lemon-pepper seasoning
brown rice
soy sauce
brown sugar
ground ginger
apple cider vinegar
dijon mustard
sugar
cooking spray
unsalted butter
Shopping List by Department
(full list here by department)
Produce
1 10 lb. Bag Russet Potatoes
1 bunch asparagus
1 package fresh dill
1 each lemon
1 head garlic
1 container Fresh Selection Salad Blends S
3 each bell peppers (you pick colors) S
3 each yellow onion
1 each lime
1 large/1 can pineapple
2-3 each yellow peaches
1 bunch parsley
1 pint grape tomatoes
1 each red onion
1 package basil
1 package fresh thyme
1 bunch green onions
2 containers blueberries S *1 for salad, the other for breakfast
1 container strawberries S
1 container baby spinach
1 each cantaloupe S *Lunch
3-4 each apples S *Lunch
Meat/Protein
1 lb. tilapia Fillets S (frozen bag is on sale, can buy fresh, but not sale)
1 each half boneless strip S
1 lb. salmon fillets S (frozen bag is on sale, can buy fresh, but not sale)
1 package pork chops (if you do not have any frozen)
1 package bacon S *Breakfast
1 package Hillshire Farm lunch meat S *Lunch
Dairy/Eggs
5-6 oz. container Chobani plain greek yogurt S
1 package Kroger mexican blend cheese S
2 cups heavy cream
1 12 ct. eggs S *Breakfast
4-5 containers Chobani greek yogurt S *Breakfast
5 oz. crumbled Gorgonzola
Grains/Nuts/Dried Fruit/Pasta
3 oz. Simple Truth walnuts
1 loaf Sara Lee artisan bread, whole wheat S *Lunch
Canned Goods & Non-Perishables
1 can Kroger Black Beans
2 32oz. Containers Vegetable Broth S
2 14.5 oz. cans Kroger White Beans (Cannellini or Navy)
3-4 each Lara Bars or Clif Bars S *Snack
1 bottle balsamic vinaigrette
Frozen Items
1 bag, small Kroger Frozen Corn S
________________________________________________________________________
Weekly Meal Plan Recipes
Mains
- Baked Tilapia with Oven Potatoes
Ingredients
- 4 each Russet Potatoes, peeled and cut into wedges
- 3 Tbsp. olive oil, divided
- To taste salt and pepper
- ¼ cup bread crumbs
- ¼ cup dried parsley
- 1 tsp. Old Bay seasoning or chili powder
- 1 lb. tilapia fillets
Process
-
- Heat oven to 425 F. On a large baking sheet toss the potatoes with 2Tbsp. Olive oil and salt and pepper. Cook for about 14 minutes.
- In a bowl combine breadcrumbs, dried parsley and the remaining 1 Tbsp. oil.
- Season the fish with old bay/chili powder, salt and pepper.
- After removing the potatoes from the oven, move them to the sides of the baking sheet. Place fish in the center and cover with breadcrumb mixture. Cook for 13-14 minutes, until fish is flaky.
Suggested Side: White Beans with Basil or Spinach Salad with Berries
- Boneless Strip Steak with Asparagus
Ingredients
- 1 Tbsp. chili powder
- 1 Tbsp. dried thyme
- 1 Tbsp. ancho chili powder
- To taste salt and pepper
- 2 Tbsp. olive oil
- 1 bunch asparagus, trimmed
- 1 tsp. salt
- ¼ tsp. pepper
Process
- Combine chili powder, thyme, ancho chili powder, salt and pepper in a bowl. Preheat the broiler.
- Coat the boneless strip with the spice mixture and place in a broiler pan or on a baking sheet.
- Broil for 7-8 minutes on each side until desired temperature is reached (medium= 160 F). When the meat has reached the desired temperature, remove it from the broiler, cover with foil and let it sit for 10 mins. Before cutting.
- While meat is cooking, heat olive oil in a pan over medium-high heat.
- Add asparagus and season with salt and pepper.
- Cook for about 10 minutes, turning asparagus to ensure even cooking.* Serve together.
*Alternatively, you can roast the asparagus alongside the steak, removing when bright green so as not to overcook.
Suggested Side: Potato Salad or Corn Chowder
- Meatless Stuffed Peppers
Ingredients
- 1 cup brown rice, cooked
- 1 Tbsp. olive oil
- 1 each onion, chopped
- 1 bag frozen corn
- 1 can black beans
- ½ tsp chili powder
- To taste salt and pepper
- 3 each bell peppers, cut in half, seeds removed
- 1 cup Mexican cheese blend
Process
-
- Cook rice according to package instructions. Preheat oven to 350 F.
- When rice is close to being done, heat olive oil in a skillet over medium heat.
- Add onion and cook slowly until softened, about 5 minutes.
- Combine rice, onion, corn and black beans in the skillet. Add chili powder, salt and pepper. Cook until beans and corn are warmed through. Adjust seasonings if desired.
- Stuff each pepper half with mixture and then top with cheese,
- Place peppers in a baking dish or on a baking sheet and bake until cheese is melted and stuffing is heated through, about 25-30 minutes.
*Make this dish vegan by leaving out the cheese and using nutritional yeast instead in the stuffing mixture.
Suggested Side: Corn Chowder or Potato Salad
- Salmon with Lemon Dill Sauce on Greens
Ingredients
- 1 lb. salmon fillets
- 1 tsp. lemon-pepper seasoning
- 1 tsp. salt
- 5-6 oz. container greek plain yogurt
- 1 ½ Tbsp. fresh dill, chopped
- 1tsp. lemon zest
- 1 Tbsp. lemon juice
- 2 cloves garlic, minced
- To taste salt and pepper
- 2 cups salad greens
Process
-
- Preheat oven to 450 F.
- Season salmon with lemon-pepper seasoning and salt.
- Place salmon on an oiled baking sheet, skin side down, and bake for about 12-15 minutes.
- While salmon cooks combine yogurt, lemon zest, lemon juice, garlic, salt and pepper together in a bowl and mix thoroughly.
- When salmon is done, place a bed of salad greens on a plate and serve fish over greens. Spoon lemon dill sauce on top of fish and enjoy!
Suggested Side: Potato Salad or White Beans with Basil
- Pork Chops with Grilled Fruit
Ingredients
- 1 each lime, juiced
- 1 each lemon, juiced
- ½ cup soy sauce
- 1 Tbsp. brown sugar
- 1 tsp. ground ginger
- To taste salt and pepper (we suggest starting with 1 tsp each)
- 3-4 each pork chops
- 6 rings pineapple
- 2-3 each peaches, pitted and quartered
Process
-
- In a large bowl combine lime juice, lemon juice, soy sauce, brown sugar, ground ginger, salt and pepper.
- Place pork chops and mixture in a large ziploc bag together, shaking to fully coat pork chops. Place in fridge for 30 minutes.
- Heat a grill pan on medium heat or on an outdoor grill if you prefer. If using an outdoor grill, lightly oil the grates.
- Remove the pork chops from the fridge and from the marinade, shaking off excess. Grill pork for 7-8 minutes on each side. Internal temperature should reach 145 F.
- Add pineapple and peaches to pan or grill and grill for 3-4 minutes per side or until grill marks appear. Serve together.
Suggested Side: Potato Salad or White Beans with Basil
Sides
- Potato Salad
Ingredients
- 2 tsp. salt, divided
- 3 ½ lbs. Russet potatoes, cut into small chunks
- 2 Tbsp. olive oil
- 1 each yellow onion, diced
- 1 cup vegetable broth
- ¾ cups apple cider vinegar
- 2 Tbsp. dijon mustard
- 2 Tbsp. sugar
- To taste black pepper
- 3 Tbsp. parsley
Process
- Bring a large pot of water with 1 tsp. salt to a boil.
- Add potatoes and return to boil. Reduce heat to medium and cook potatoes until soft, about 10 minutes. Drain and set aside to cool.
- Heat 1 Tbsp. oil in a pan over medium-high heat and add the onion. Cook until tender.
- Stir in vegetable broth, vinegar, mustard and sugar. Cook, being sure to stir, for about 15 minutes. Mixture should be at a small bubble.
- Add potatoes and mix to coat Add remaining 1 tsp. Of salt and then pepper to taste. Sprinkle with parsley. Serve hot or cold.
- White Beans with Basil
Ingredients
- 2 cloves garlic, finely chopped or minced
- As needed cooking spray
- 2 cans white beans, drained and rinsed
- 1 cup grape tomatoes, halved
- 2 Tbsp. red onion, finely chopped
- 1 tsp. salt
- 1 tsp. pepper
- ½ cup basil leaves, torn into pieces
Process
- Place a pan coated with cooking spray over medium heat. Add garlic and saute.
- In a bowl combine white beans, tomatoes, red onion, salt and pepper. Add garlic once cooled.
- Add torn basil leaves and toss to mix. Serve at room temperature or cold
- Spinach Salad with Berries
Ingredients
- 1 large container baby spinach
- 1 container strawberries, quartered S
- 1 container blueberries S
- 5 oz. crumbled Gorgonzola cheese
- 3 oz. walnuts, chopped
- As needed balsamic vinaigrette
Process
- Combine spinach, strawberries, blueberries. Cheese and walnuts in a large salad bowl.
- Cover and refrigerate. Add dressing for each salad that is made during the week.
Soup
Corn Chowder
Ingredients
- 2 Tbsp. olive oil
- 1 each onion, chopped
- 5 sprigs fresh thyme leaves
- 2 cloves garlic, mince
- 2-3 each Russet potatoes, peeled and cut into small pieces
- 1 16 oz. package frozen corn
- 6 cups vegetable broth
- 2 cups heavy cream, milk or nut-milk (unsweetened and unflavored)
- To taste salt and pepper
- 4 each green onions, chopped
Process
- Heat the olive oil over medium heat. Add the onion and thyme and cook 8-10 minutes until onion is soft.
- Stir in the garlic and cooks for 2 minutes.
- Add in the potatoes, corn, vegetable broth and heavy cream, milk or nut-milk and bring to a boil.
- Reduce heat and simmer for about 15minutes until potatoes are tender.
- Place half of the soup mixture in a blender and puree until potatoes are smooth.
- Season with salt and pepper then top with green onion.
________________________________________________________________________
Mega Meal Plan
Kroger
March 29 – April 4
This list is based on Sale items for the week of March 29th – April 4th, 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!
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 use 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!
News: We are currently working on an app that will streamline this process and make it even more efficient and easier to use, both for in-store shopping and online shopping. Stay tuned for our launch in the late spring of 2017.
Weekly Meal Plan
(Shopping List by Meal)
Main 1: Black Bean and Avocado Tacos with Cilantro Rice
1 cup jasmine rice
3 Tbsp. cilantro, chopped
2 Tbsp. olive oil
1 cup frozen corn S
1 each red bell pepper, seeded and chopped
1 each jalapeno, seeded and chopped
1 15 oz. can black beans, drained and rinsed S
1 tsp. cumin
4-6 each flour tortillas S or corn tortillas
2 each avocados, peeled and sliced
2 each limes, quartered
Optional Toppings:
½ cup grated cotija cheese
½ cup salsa
¼ cup sour cream
I absolutely love tacos and I am always trying to find new ways to make them, especially vegetarian versions! Vegetarian tacos are a great way to make a fun and filling dish. If you are also like me and love some spice, tacos also allow you to play around with just the right level.
Main 2: Pork Au Poivre with Sauteed Mushrooms
To taste salt and pepper
4 each boneless pork chops S
2 Tbsp. olive oil
2 Tbsp. unsalted butter
1 package baby bella mushrooms, cleaned and quartered S
1 each shallot, minced
1 cup low sodium beef broth
¾ cup heavy cream
½ cup brandy or dry red wine
To taste pepper
Any type of meat au poivre has always been a favorite of mine, but it can sometimes be a bit heavy, This version should feel a bit lighter, but still give you that same peppery, creamy taste and the addition of mushrooms really brings out the flavor.
Main 3: Baked Tilapia with Oven Potatoes
4 each Russet potatoes, peeled and cut into wedges
3 Tbsp. olive oil, divided
To taste salt and pepper
¼ cup bread crumbs
¼ cup dried parsley
1 tsp. old bay seasoning or chili powder
1 lb. tilapia fillets S
You have to a love a simple one pan dish! I always enjoy the taste of tilapia done in the oven with a light breading like this. It packs a great flavor and when combined with the oven fries, it’s a win-win!
Main 4: London Broil with Asparagus
1 Tbsp. chili powder
1 Tbsp. dried thyme
1 Tbsp. ancho chili powder
To taste salt and pepper
1 each boneless london broil S
2 Tbsp. olive oil
1 bunch asparagus, trimmed
1 tsp. salt
¼ tsp. pepper
Every time that London broil is on sale I talk about how wonderful it is! Not only is it inexpensive, but it is easy to make and fun to play around with your spicing too! Feel free to play with variations on the spices here to make this dish your own!
Main 5: Smoked Sausage with Pasta and Greens
8 oz. medium shell pasta S
1 bunch mustard greens, rinsed well, stems removed and roughly chopped
2 Tbsp. olive oil
1 each yellow onion, chopped
1 package smoked sausage, cut into 1-inch pieces S
3 cloves garlic, finely chopped
1 cup low sodium chicken broth S
To taste salt and pepper
¾ Tbsp. Italian seasoning
¼ cup grated parmesan cheese
You can usually find pasta on sale or it is relatively inexpensive anyway and it is an easy way to create some delicious combos! Whether you are trying to use just veggies with your pasta or adding in some meat for a smoky flavor, pasta can be a great budget friendly meal while still staying on the healthy side!
Side 1: Squash Saute with Parmesan
1 Tbsp. olive oil
2 cloves garlic, minced
½ each red onion, diced
2 each yellow squash, sliced S
2 each zucchini squash, sliced S
To taste salt and pepper
¼ cup grated parmesan
I really enjoy the smell of cooking squash and how it makes me think of summer and sunshine, maybe it’s the yellow squash! This side is great for pairing with meat or pasta.
Side 2: Vegetable Medley with Quinoa
2 cups quinoa
2 Tbsp. unsalted Butter
1 bag frozen carrots S
1bag frozen peas S
1 bag frozen green beans S
1 bag frozen sweet corn S
To taste salt and pepper
*You can pick your favorite vegetables for this side if you prefer
This is a really fun side as you can pick the veggies if you would like! Use the veggies listed or play in the veggie aisle for a while! With Kroger frozen vegetables on sale this week this dish is super inexpensive and easy.
Side 3: Kale Salad
2 bunches kale, ribs removed and finely chopped S
1 each red onion, diced
4 Tbsp. olive oil, divided
1 pint cherry tomatoes, quartered
½ cup almonds, sliced and toasted
¼ tsp. salt
¼ tsp. pepper
¼ cup lemon juice
Kale is one of my favorites when it comes variety in terms of what I can do with it and cost. Even if it is not on sale, it always a very inexpensive option that can be used to make kale chips in the oven with some seasoning, adding it to pasta, simply sauteing it or just using it a the base for a salad.
Soup: Broccoli Cheddar Soup
1 Tbsp olive oil
1 medium yellow onion, diced S
3 cloves garlic, minced
2-3 stalks celery, chopped
1 head broccoli, chopped into florets S
2 each carrots, peeled and sliced
1 32 oz. vegetable broth S
1 tsp. salt
1 tsp. pepper
1 cup shredded cheddar cheese S
¼ cup milk (skim or 1%) S
To Garnish:
½ cup parsley, chopped
In thinking about a soup that would compliment our mains this week and also taste great with this warmer weather, the idea of broccoli cheddar soup came to mind. This soup is easy to pair with mains during the week, but also will work well for lunch during the week with some leftover warmed up tortillas for dipping!
Breakfast:
Bacon and Eggs or Breakfast Quesadillas- use leftover tortillas and cheddar cheese
- Smithfield bacon S
- Simple Truth organic eggs S
Yogurt and Fruit
- Chobani,Dannon or Fage greek yogurt S
- strawberries S
- blackberries S
Lunch:
Tacos or quesadillas with London Broil, tilapia, smoked sausage or pork leftovers
Soup
Sandwiches
- Hillshire Farm lunch meat S
- Nature’s Own whole wheat bread S
Snacks:
Clif or Lara bars S
Mandarins S
______________________________________________________
Pantry Staples
(Check your pantry first and stock up at the store as needed)
Jasmine rice
olive oil
cumin
salt
pepper
unsalted butter
bread crumbs
dried parsley
Old Bay seasoning
chili powder
dried thyme
ancho chili powder
Italian seasoning
grated parmesan cheese
quinoa
Shopping List by Department
(full list here by department)
Produce
1 bunch cilantro
1 each red bell pepper
1 each jalapeno
2 each avocados
2 each limes
1 package Simple Truth Organic whole baby bella mushrooms S
1 each shallot
4 each Russet potatoes
1 bunch asparagus
1 bunch mustard greens
2 each yellow onions
2 heads garlic
2 each red onions
2 each yellow squash S
2 each zucchini squash S
2 bunches kale S
1 pint cherry tomatoes
1 each lemon
2-3 stalks celery
1 head broccoli
2 each carrots
1 bunch parsley
1 container strawberries S *Breakfast
1 container organic blackberries S *Breakfast
1 3lb. Bag mandarins S *Snacks
Meat/Protein
1lb tilapia fillets S
1 each boneless london broil S
1 package Kroger smoked sausage S
1 package (4 each) boneless pork chops S
1 package Smithfield bacon S *Breakfast
1 package Hillshire Farm lunch meat S *Lunch
Dairy/Eggs
½ cup grated cotjia cheese *Optional for Tacos
¼ cup sour cream *Optional for Tacos
¼ cup heavy cream
¼ cup Kroger milk (skim or 1%) S
1 bag Kroger shredded cheddar cheese S
1 12 ct. Simple Truth Organic eggs S *Breakfast
4-5 each Chobani, Dannon or Fage Greek yogurt S *Breakfast
Grains/Nuts/Dried Fruit/Pasta
1 package Mission flour tortillas S
1 box Mueller’s medium shell pasta S
½ cup almonds, sliced
1 loaf Nature’s Own whole wheat bread S *Lunch
Canned Goods & Non-Perishables
½ cup salsa *Optional for Tacos
1 15 oz. can Simple Truth organic black beans S
1 can Simple Truth Organic Beef Broth S
1 32 oz. Simple Truth organic vegetable broth
1 can Simple Truth Organic chicken broth S
½ cup brandy or dry red wine
4-5 each Clif or Lara bars S *Snacks
Frozen Items
2 bags Kroger frozen corn S
1 bag Kroger frozen carrots S
1 bag Kroger frozen peas S
1 bag Kroger frozen green beans S
________________________________________________________________________
Weekly Meal Plan Recipes
Mains
- Black Bean and Avocado Tacos with Cilantro Rice
Ingredients
- 1 cup jasmine rice
- 3 Tbsp. cilantro, chopped
- 2 Tbsp. olive oil
- 1 cup frozen corn S
- 1 each red bell pepper, seeded and chopped
- 1 each jalapeno, seeded and chopped
- 1 15 oz. can black beans, drained and rinsed S
- 1 tsp. cumin
- 4-6 each flour tortillas S or corn tortillas
- 2 each avocados, peeled and sliced
- 2 each limes, quartered
- Optional Toppings:
- ½ cup grated cotija cheese
- ½ cup salsa
- ¼ cup sour cream
Process
- Cook rice according to package instructions. Once fully cooked, gently stir in cilantro.
- Heat oil in a pan over medium heat. Add red pepper and cook for 2-3 minutes. Add the corn and jalapeno and continue cooking for about 5 minutes. Add the black beans and lower the heat. Add cumin and cover. Cook like this for 3-4 minutes.
- While mixture is covered and cooking, turn on oven to 350 F and place tortillas inside on rack. Warm for 3-4 minutes on each side. If using corn, they tend to dry out. To prevent this, wrap the tortillas in a slightly damp paper towel and then wrap in foil. Place in oven as directed above for flour tortillas.
- Place tortillas out on plates. In each tortilla put a scoop of mixture and then top with avocado and a few squirts of lime juice. Add any desired toppings and serve with cilantro rice. You can also include the cilantro rice in the taco if you prefer.
Suggested Side: Broccoli Cheddar Soup or Squash Saute with Parmesan
- Pork Au Poivre with Sauteed Mushrooms
Ingredients
- To taste salt and pepper
- 4 each boneless pork chops S
- 2 Tbsp. olive oil
- 2 Tbsp. unsalted butter
- 1 package baby bella mushrooms, cleaned and quartered S
- 1 each shallot, minced
- 1 cup low sodium beef broth
- ¾ cup heavy cream
- ½ cup brandy or dry red wine
- To taste pepper
Process
-
- Season both side of the pork chops with salt and a larger amount of pepper.
- Heat oil in a large skillet over medium-high heat and then add the pork chops. Cook for about 3-4 minutes on each side or done. Remove the pork chops from the pan, place on a plate and cover with foil to keep warm.
- In a large saucepan, add the butter and melt over medium heat then add the mushrooms and shallot. Cook until the shallot is soft.
- Add the broth and bring to a boil.
- Add the cream and brandy or red wine. Reduce heat and simmer until liquid is reduced and the sauce thickens. Add fresh ground pepper and serve over the pork chops
Suggested Side: Vegetable Medley with Quinoa or Squash Saute with Parmesan
- Baked Tilapia with Oven Potatoes
Ingredients
- 4 each Russet potatoes, peeled and cut into wedges
- 3 Tbsp. olive oil, divided
- To taste salt and pepper
- ¼ cup bread crumbs
- ¼ cup dried parsley
- 1 tsp. Old Bay seasoning or chili powder
- 1 lb. tilapia fillets S
Process
-
- Heat oven to 425 F. On a large baking sheet toss the potatoes with 2 Tbsp. Olive oil and salt and pepper. Cook for about 14 minutes.
- In a bowl combine breadcrumbs, dried parsley and the remaining 1 Tbsp. oil.
- Season the fish with old bay/chili powder, salt and pepper.
- After removing the potatoes from the oven, move them to the sides of the baking sheet. Place fish in the center and cover with breadcrumb mixture. Cook for 13-14 minutes, until fish is flaky.
Suggested Side: Kale Salad or Broccoli Cheddar Soup
- London Broil with Asparagus
Ingredients
- 1 Tbsp. chili powder
- 1 Tbsp. dried thyme
- 1 Tbsp. ancho chili powder
- To taste salt and pepper
- 1 each boneless london broil S
- 2 Tbsp. olive oil
- 1 bunch asparagus, trimmed
- 1 tsp. salt
- ¼ tsp. pepper
Process
- Combine chili powder, thyme, ancho chili powder, salt and pepper in a bowl. Preheat the broiler.
- Coat the london broil with the spice mixture and place in a broiler pan or on a baking sheet.
- Broil for 7-8 minutes on each side until desired temperature is reached (medium= 160 F). When the london broil has reached the desired temperature, remove it from the broiler, cover with foil and let it sit for 10 minutes before cutting.
- While london broil is cooking, heat olive oil in a pan over medium-high heat.
- Add asparagus and season with salt and pepper.
- Cook for about 10 minutes, turning asparagus to ensure even cooking. Serve together.
Suggested Side: Vegetable Medley with Quinoa or Kale Salad
- Smoked Sausage with Pasta and Greens
Ingredients
- 8 oz. medium shell pasta S
- 1 bunch mustard greens, rinsed well, stems removed and roughly chopped
- 2 Tbsp. olive oil
- 1 each yellow onion, chopped
- 1 package smoked sausage, cut into 1-inch pieces S
- 3 cloves garlic, finely chopped
- 1 cup low sodium chicken broth S
- To taste salt and pepper
- ¾ Tbsp. Italian seasoning
- ¼ cup grated parmesan cheese
Process
- Cook pasta according to directions in a large pot adding broccoli during last 5 minutes. Drain and then rinse with cold water.
- Heat olive oil in a skillet over medium-high heat. Add onion, sausage and garlic. Cook until sausage is browned.
- Add pasta/broccoli mixture, chicken broth, salt, pepper and italian seasoning. Cook until heated thoroughly. Top with parmesan.
Suggested Side: Kale Salad or Squash Saute with Parmesan
Sides
- Squash Saute with Parmesan
Ingredients
- 1 Tbsp. olive oil
- 2 cloves garlic, minced
- ½ each red onion, diced
- 2 each yellow squash, sliced S
- 2 each zucchini squash, sliced S
- To taste salt and pepper
- ¼ cup grated parmesan
Process
- Heat oil in a large saute pan over medium-high heat.
- Add garlic and onion then saute until onion is tender, about 3-5 minutes.
- Add squash, season with salt and pepper, and then saute for about 5 minutes.
- Move to a bowl and mix in parmesan.
- Vegetable Medley with Quinoa
Ingredients
- 2 cups quinoa
- 2 Tbsp. unsalted butter
- 1 bag frozen carrots S
- 1bag frozen peas S
- 1 bag frozen green beans S
- 1 bag frozen sweet corn S
- To taste salt and pepper
Process
- Cook quinoa according to package instructions.
- Melt butter in a pan over medium heat.
- Add all 4 vegetables and cook until heated through and vegetables are tender. Season with salt and pepper.
- Kale Salad
Ingredients
- 2 bunches kale, ribs removed and finely chopped S
- 1 each red onion, diced
- 4 Tbsp. olive oil, divided
- 1 pint cherry tomatoes, quartered
- ½ cup almonds, sliced and toasted
- ¼ tsp. salt
- ¼ tsp. pepper
- ¼ cup lemon Juice
Process
- In a bowl combine kale and red onion then toss in 1 Tbsp olive oil.
- Place almonds in a small pan and cook over medium-high heat until toasted.
- While almonds are toasting, combine the remaining 3Tbsp. Olive oil, salt, pepper and lemon juice in a small bowl to make a dressing.
- Add tomatoes and almond to kale and red onion once almonds are toasted.
- Toss salad with dressing.
Soup
Broccoli Cheddar Soup
Ingredients
- 1 Tbsp olive oil
- 1 medium yellow Onion, diced S
- 3 cloves garlic, minced
- 2-3 stalks celery, chopped
- 1 head broccoli, chopped into florets S
- 2 each carrots, peeled and sliced
- 1 32 oz. vegetable broth S
- 1 tsp. salt
- 1 tsp. pepper
- 1 cup shredded cheddar cheese S
- ¼ cup milk (skim or 1%) S
- To Garnish:
- ½ cup parsley, chopped
Process
- In a large pot over medium heat, add the oil, onion and garlic. Cook for 5 minutes, stirring frequently.
- Add the celery, broccoli and carrots and saute for 5 minutes more.
- Add the broth, salt and pepper. Cover and simmer over medium heat for about 15 minutes.
- Transfer soup to a blender and blend until smooth.
- Return soup to pot on low heat. Stir in cheese and milk. Cook for 3-5 minutes, until cheese and milk are fully blended in.
- Garnish with parsley.
________________________________________________________________________
Mega Meal Plan
Kroger
March 22nd – March 28th
This list is based on Sale items for the week of March 22nd – 28th, 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!
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 use 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: Chicken, Potatoes and Peas
⅛ cup olive oil
1 each whole roaster chicken S
4 each potatoes
1 large onion, cut into wedges S
1 14.5 oz. can tomato sauce
¼ tsp. salt
¼ tsp. pepper
½ tsp. parsley
1 tsp. dried basil
1 tsp. Italian seasoning
½ tsp. garlic powder
1 bag frozen peas S
Although we have made this one a couple of times, it is a dish that I can’t resist making when a whole roaster chicken is on sale! I also went for this dish as we are in that last lull of cold weather and this is probably the last time making this dish for a while as it is not really a warmer weather type dish.
Main 2: Kielbasa, Apple, and Green Bean Bake
½ lb. fresh green beans
½ each red onion, sliced
2 each Kanzi Apples, peeled, cored and cut into chunks S
1 package Kielbasa, sliced into 1-inch pieces S
2 Tbsp. Olive Oil
5 leaves sage, chopped
1 ½ tsp. salt
1 tsp. pepper
To put a little simplicity in our week, here is quick one pan dish that is delicious! Feel free to swap the kielbasa for a different type of sausage as there are a couple different varieties on sale this week. I really enjoy the taste of the kielbasa with the green beans.
Main 3: Honey Glazed Salmon with Asparagus
3 Tbsp. soy sauce
1 Tbsp. rice vinegar
2 Tbsp. honey
1 lb Atlantic salmon fillets S
1 bunch asparagus S
There are so many options for salmon and how we can top it, glaze it, etc. This week we will do a simple honey glaze that uses a small number of ingredients and pair it with asparagus for a delicious taste.
Main 4: Turkey or Beef Burger with Side Salad
1 container salad blend S
1 vine red tomatoes on the vine, halved S
4 each carrots, sliced S
1 each cucumber, sliced
1 lb. ground turkey or ground chuck S
1 tsp. garlic powder
½ each yellow onion, chopped S
2 each whole wheat hamburger buns S
½ each red onion, sliced
2 tsp. olive oil mayonnaise
2 Tbsp. salad dressing of choice
Take your pick on this burger for turkey or beef! Leftovers of both the burgers and the salad will be great for lunch this week too!
Main 5: Mushroom and Asparagus Fettuccine
8 oz. fettuccine S
2 Tbsp. olive oil
2 medium onions, thinly sliced S
5 cloves garlic, thinly sliced
1 5-6 oz. container baby bella or crimini mushrooms
1 lb. asparagus, trimmed at cut diagonally in 1-inch pieces S
1 Tbsp. lemon rind
2 Tbsp. lemon juice
Tbsp. unsalted butter
To taste salt and pepper
⅓ cup grated parmesan (Optional)
We do have 2 dishes with asparagus this week, but it is such a yummy veggie and it’s on sale! I enjoy this dish very much as it is a hearty pasta dish thanks to the asparagus and mushrooms, but it’s not heavy.
Side 1: Glazed Pistachio Carrots
2 bunches carrots S
2 ½ Tbsp. olive oil
1 tsp. salt
1 tsp. pepper
¼ cup pistachios, shelled and crushed S
2 ½ tsp. honey
I love to eat carrots and I am enjoying finding different ways to make them. We have made this before, but they are great for a revisit since pistachios are on sale and the flavor of these pairs so well with many of our mains this week!
Side 2: Vegetable Medley
2 Tbsp. unsalted butter
1 bag Kroger frozen carrots S
1 bag Kroger frozen peas s
1 bag Kroger frozen green beans S
1 bag Kroger frozen sweet corn S
*You can change this side up by picking any 3-4 vegetables that you prefer.
Frozen vegetable can be a great time saving alternative to fresh and they are still healthy. If you sometimes struggle to find the time for all of the chopping that comes with fresh veggies, see where you can replace sometimes with frozen, especially when on sale and in a hurry!
Side 3: Fruit Salad
4 each pears, quartered S
2 cups strawberries, sliced
1 cup blackberries S
I don’t know about you, but I have had a sweet tooth as of late! This fruit salad is a great way to tame a raging sweet tooth as it gives just the right amount of sweetness, but in a healthy way.
Soup: Tomato Soup
1 Tbsp. olive oil
1 medium onion, diced S
1 pinch salt
1 32 oz. container vegetable broth
1 28 oz. can crushed tomatoes S
1 cup heavy cream (optional–if Vegan, substitute with unflavored, unsweetened nut milk)
¼ tsp. salt
¼ tsp. pepper
To Taste salt and pepper
Optional Toppings:
1 cup shredded cheese S
1 each avocado
1 cup croutons
1 bunch basil leaves, chopped
Tomato soup provides a great pairing with many of our mains this week and works wonderfully for lunch too!
Breakfast:
Bacon and eggs
Yogurt with fruit
Almondmilk
Lunch:
Leftover chicken potato and peas
Leftover kielbasa, apple and green bean bake
Leftover hamburgers
Leftover side salad
Leftover pasta
Tomato soup
Snacks:
Cantaloupe
______________________________________________________
Pantry Staples
(Check your pantry first and stock up at the store as needed)
olive oil
salt
pepper
dried basil
Italian seasoning
garlic powder
soy sauce
rice vinegar
honey
olive oil mayonnaise
salad dressing
unsalted butter
grated parmesan (optional)
Shopping List by Department
(full list here by department)
Produce
4 each Potatoes
½ lb. green beans
1 each red onion
2 each Kanzi apples S
1 package sage
1 bunch parsley
1 bag yellow onions (need 5) S
4 each potatoes
2 bunches asparagus S
1 container Simple Truth Organic salad blends S
1 vine red tomatoes on the vine S
1 each cucumber
1 head garlic
1 5-6 oz. package baby bella or cremini mushrooms
1 each lemon
3 bunches organic carrots S
4 each green Bartlett pears S
2 cups strawberries
1 cup blackberries S
1 each avocado
1 bunch basil
1 each large cantaloupe S
Meat/Protein
1 each Perdue whole roaster chicken S
1 lb. Atlantic salmon fillets
1 lb. Shady Brook Farms ground turkey or Kroger fresh ground chuck S
1 package Oscar Mayer bacon S *Breakfast
Dairy/Eggs
1 cup heavy cream
1 cup Kroger shredded cheese *Optional for soup
1 12 ct. Simple Truth cage free eggs S *Breakfast
4-5 each Fage or Dannon Oikos yogurt S *Breakfast
1 carton Blue Diamond Almond Breeze S *Breakfast
Grains/Nuts/Dried Fruit/Pasta
1 package Kroger whole wheat hamburger buns S
1 box Mueller’s fettuccine S
¼ cup pistachios, shelled S
Canned Goods & Non-Perishables
1 14.5 oz. can tomato sauce
1 32 oz. container vegetable broth
1 28 oz. can Red gold crushed tomatoes S
1 cup croutons
Frozen Items
2 bags Kroger frozen peas S
1 bag Kroger frozen carrots S
1 bag Kroger frozen green beans S
1 bag Kroger frozen corn S
1 bag Private Selection fruit S *Breakfast
________________________________________________________________________
Weekly Meal Plan Recipes
Mains
- Chicken, Potatoes and Peas
Ingredients
- ⅛ cup olive oil
- 1 each whole roaster chicken S
- 4 each potatoes
- 1 large onion, cut into wedges S
- 1 14.5 oz. can tomato sauce
- ¼ tsp. salt
- ¼ tsp. pepper
- ½ tsp. parsley
- 1 tsp. dried basil
- 1 tsp. italian seasoning
- ½ tsp. garlic powder
- 1 bag frozen peas S
Process
- Preheat oven to 350 degrees and pour olive oil into a baking dish. Add potatoes, onion and chicken.
- Add half of the can of tomato sauce as well as the salt, pepper, parsley, basil, Italian seasoning and garlic powder. Toss everything together inside baking dish. The dish should be coated in the tomato sauce, not dripping. If it seems dry, add more tomato sauce to achieve desired coating.
- Cover with foil and bake for 1 hour.
- After 1 hour, take off the foil cover and see if the potatoes are done (potatoes feel tender). If not done, continue cooking in 5 minute increments until they are done.
- Cook without cover until the sauce is reduced slightly, for 15 min.
- After 15 minutes. clear a corner in the baking dish and put in ½ of the bag of peas. Mix peas with juice from cooking and cook for an additional 10 mins.
Suggested Side: Glazed Pistachio Carrots or Fruit Salad
- Kielbasa, Apple and Green Bean Bake
Ingredients
- ½ lb. fresh green beans
- ½ each red onion, sliced
- 2 each Kanzi Apples, peeled, cored and cut into chunks S
- 1 package kielbasa, sliced into 1-inch pieces S
- 2 Tbsp. olive oil
- 5 leaves sage, chopped
- 1 ½ tsp. salt
- 1 tsp. pepper
Process
-
- Preheat oven to 400 F.
- Combine green beans, onion, apples and kielbasa in a bowl with olive oil, sage, salt and pepper.
- Spread out on a rimmed baking sheet and cook for about 45 minutes (edges should be browned). Be sure to toss the ingredients with a spatula halfway through.
Suggested Side: Pistachio Glazed Carrots or Tomato Soup
- Honey Glazed Salmon with Asparagus
Ingredients
- 3 Tbsp. soy sauce
- 1 Tbsp. rice vinegar
- 2 Tbsp. honey
- 1 lb Atlantic salmon Fillets S
- 1 bunch asparagus S
Process
- Combine soy sauce, rice vinegar and honey in a bowl. Stir with a whisk to fully combine.
- Place half of the mixture in a large plastic bag that zips with the salmon. Shake to fully coat the fish and refrigerate for 20 mins.
- Heat a grill pan coated with cooking spray over medium-high heat. Remove fish from plastic bag, getting rid of excess marinade.
- Place fish in the oiled pan, skin side up and cook on each side for 4 minutes. When fish has reached preferred doneness, remove fish from pan and add asparagus.
- Cook asparagus, turning multiple times, for about 10 minutes. While asparagus is cooking, remove salmon skin using a fork.
- Plate fish and asparagus and using the marinade that was set aside in step #2 as a sauce, pour over both.
Suggested Side: Glazed Pistachio Carrots or Vegetable Medley
- Turkey or Beef Burger with Side Salad
Ingredients
- 1 container salad blend S
- 1 vine red tomatoes on the vine, halved S
- 4 each carrots, sliced S
- 1 each cucumber, sliced
- 1 lb. ground turkey or ground chuck S
- 1 tsp. garlic powder
- ½ each yellow onion, chopped S
- 2 each whole wheat hamburger buns S
- ½ each red onion, sliced
- 2 tsp. olive oil Mayonnaise
- 2 Tbsp. salad dressing of choice
Process
-
- Place container of salad blend in a large bowl and add tomatoes, carrots and cucumber. Cover and place in the fridge until burgers are ready.
- 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, 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 and mayo. Add dressing to the side salad and serve together.
Suggested Side: Vegetable Medley or Tomato Soup
- Mushroom and Asparagus Fettuccine
Ingredients
- 8 oz. fettuccine S
- 2 Tbsp. olive oil
- 2 medium onions, thinly sliced S
- 5 cloves garlic, thinly sliced
- 1 5-6 oz. container baby bella or crimini mushrooms
- 1 lb. asparagus, trimmed at cut diagonally in 1-inch pieces S
- 1 Tbsp. lemon rind
- 2 Tbsp. lemon juice
- 1 Tbsp. unsalted butter
- To taste salt and pepper
- ⅓ cup grated parmesan (Optional)
Process
-
- Cook pasta according to package instructions.
- Heat a large skillet over medium-high heat and then add oil.
- Add onion and cook until lightly browned, about 7-10 minutes.
- Stir in garlic and cook for 2 minutes, then add the mushrooms and asparagus. Cook until mushrooms are browned and asparagus is tender, about 5 minutes more.
- Add pasta, rind, juice and butter. Stir to mix until butter is melted.
- Season to taste with salt and pepper as well as parmesan, if desired.
Suggested Side: Tomato Soup or Fruit Salad
Sides
- Glazed Pistachio Carrots
Ingredients
- 2 bunches carrots S
- 2 ½ Tbsp. olive oil
- 1 tsp. salt
- 1 tsp. pepper
- ¼ cup pistachios, shelled and crushed S
- 2 ½ tsp. honey
Process
- Preheat oven to 400 F and line a cookie sheet with parchment paper or coat with cooking spray.
- Rinse and dry carrots, chop into thirds, place in a bowl. Add olive oil, salt, pepper and half of the pistachios.
- Toss until coated and place on cookie sheet. Roast for 20 minutes.
- Flip carrots with a spatula and drizzle honey over top. Toss carrots on cookie sheet with honey. Cook for another 10 mins.
- Remove from oven and sprinkle with the rest of the pistachios and additional salt and pepper if desired.
- Vegetable Medley
Ingredients
- 2 Tbsp. unsalted butter
- 1 bag Kroger frozen carrots S
- 1 bag Kroger frozen peas S
- 1 bag Kroger frozen green beans S
- 1 bag Kroger frozen sweet corn S
Process
- In a pan melt butter over medium heat.
- Add all 4 vegetables and cook until heated through and vegetables are tender.
- Fruit Salad
Ingredients
- 4 each pears, quartered S
- 2 cups strawberries, sliced
- 1 cup blackberries S
Process
- Combine all ingredients in a bowl. Cover and chill.
Soup
Tomato Soup
Ingredients
- 1 Tbsp. olive oil
- 1 medium onion, diced S
- 1 pinch salt
- 1 32 oz. container vegetable broth
- 1 28 oz. can crushed tomatoes S
- 1 cup heavy cream (optional, substitute unflavored, unsweetened nut milk if Vegan)
- ¼ tsp. salt
- ¼ tsp. pepper
- To Taste salt and pepper
- Optional Toppings:
- 1 cup shredded cheese S
- 1 each avocado
- 1 cup croutons
- 1 bunch basil leaves, chopped
Process
- Place a saucepan over medium heat and add the oil.
- Add the onion and pinch of salt. Cook until the onion is soft, about 12 minutes,
- Add in broth and tomatoes and bring to a boil. Season with salt and pepper and simmer for 15 minutes, stirring occasionally.
- In small batches, puree soup in a blender and return to pot. Add cream, taste and readjust seasonings if needed.
- Serve hot and garnish with desired toppings.
________________________________________________________________________
Mega Meal Plan
Kroger
March 15 – March 21
This list is based on Sale items for the week of March 15th – 21st, 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!
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 use 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 with Asparagus and Oranges
2 each oranges (you will use the peel and the segments)
1 bunch rosemary
1 tsp crushed red pepper flakes
¼ cup vegetable oil
4 each chicken breasts (or more for great leftovers) S
1 Tbsp honey
1 bunch asparagus S
As Needed vegetable oil
To Taste salt & pepper
This dish makes me think of the warmer weather than I am craving after this cold stretch! A simple chicken that is complimented by the nice citrus of the oranges and paired with a yummy asparagus.
Main 2: Fish Tacos with Cabbage Slaw
1 lb. tilapia fillets S
2 tsp. each salt and pepper, divided 1 tsp. each
4 Tbsp. olive oil, divided 2 Tbsp. each
2 Tbsp. cayenne pepper (Optional)
1 bag shredded red cabbage
1 each lime, Juiced
4 each corn or flour tortillas
Optional Toppings:
2 Tbsp. sour cream
1 cup guacamole S
These are a quick and easy put together taco! With a little bit of spicy seasoning these tacos have a great balance with the crunch of the cabbage slaw. You can always add any of your favorite taco toppings that sound delicious to you!
Main 3: Fettuccine with Pistachio Pesto and Tomatoes
1 lb. fettuccine S
¾ cup heavy cream
1 Tbsp. lemon peel
1 cup flat leaf parsley
¼ cup grated pecorino romano cheese (parmesan)
¼ cup shelled pistachios
½ tsp. salt
2 cloves garlic, finely chopped
¼ tsp. pepper
3 Tbsp. olive oil
2 Tbsp. lemon juice
1 container grape tomatoes, halved S
3 tsp. shelled pistachios, chopped and lightly toasted
Although pistachios are not on sale this week, this dish jumped out at me once I saw pasta and tomatoes were on sale. There nothing like a yummy pesto and this pistachio pesto is truly delicious!
Main 4: Crock Pot Roast with Potatoes and Carrots
1 3-4 lb. boneless chuck roast S
1 tsp. salt
1 tsp. pepper
1 ½ tsp. garlic powder
1 tsp. chili powder
1 tsp. onion powder
4 each Russet potatoes, cut into small chunks S
1 bag mini peeled carrots S
3 cups low sodium beef broth
To taste salt and pepper
With the cold weather that we are having, a roast seemed like a perfect fit! Put this in the crock pot before you head out for the day and come home to a warm and tasty meal that is ready to eat!
Main 5: Honey Ginger Salad with Chicken Sausage
1 package chicken sausage S
1 5 oz. container Simple Truth Organic Salad Blends S
1 each carrot, thinly sliced
1 each cucumber, peeled and thinly sliced
2 tsp. sesame seeds, toasted
1 each avocado, sliced and pit removed
*1 Tbsp. fresh ginger, peeled and minced
*¼ cup honey
*1 tsp. salt
*½ tsp. pepper
*1/4cup apple cider vinegar
*1 Tbsp. lemon juice
*1 cup olive oil
* You can buy these ingredients to make a dressing yourself or purchase the Simple Truth Asian Sesame Vinaigrette.
If you are like me this time of year, there is a lot going on and I need meals that are quick and satisfying. This salad is so easy and filling plus you can choose to purchase a pre-made dressing or whip it together yourself!
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
Beans are always a great inexpensive and healthy option for creating a side. This salad pairs so well with many of our mains this week and can also serve nicely for lunch,
Side 2: Succotash
¼ cup olive oil
2 Tbsp. unsalted butter
2 cloves garlic, minced
1 each onion, diced
2 cups frozen lima beans
3 cups frozen corn
1 pint cherry tomatoes, halved
1 Tbsp. fresh thyme
To taste salt and pepper
Since it is St. Patrick’s day this week, I had to include some green foods! What better to use than lima beans! This side also pairs well with many of our mains this week!
Side 3: Cilantro Rice
2 cups Jasmine rice, uncooked
4 Tbsp. cilantro, chopped
1 Tbsp lemon peel, grated
1 Tbsp. lemon juice
This is a great side dish that you can put together on the fly! With minimal ingredients and many times, maybe ones that you have left over at the end of the week to throw together for a last minute meal, this dish should be one to remember!
Soup: Corned Beef and Cabbage Soup
4 cups low-sodium beef broth
1 lb. corned beef, cut into thin slices
1 lb. Yukon gold potatoes, peeled and cut into bite size pieces
3 each carrots, peeled and diced
2 each leeks, chopped
1 each yellow pepper, seeded and chopped
1 each onion, diced
1 head green cabbage, chopped
¼ tsp. ground allspice
Optional:
¼ cup parsley, chopped
In the spirit of St. patrick’s day we have to make some corned beef and cabbage! If you are like me and are not a corned beef fan, give this soup a try as it is quite delicious. Using corned beef in a soup is definitely working to change my opinion!
Breakfast:
Bacon and Eggs- Grab eggs if you are out and some bacon to make this simple breakfast.
Breakfast Quesadilla or Tacos- Use leftover tortillas from the fish tacos this week with eggs and cheese or eggs, bacon and cheese to make quesadillas or tacos for breakfast.
Yogurt and Berries- Grab some Chobani Greek yogurt on sale and blackberries for a quick and easy breakfast.
Lunch:
Burritos- Shred leftover roast and/or chicken breasts and combine with cilantro rice and even the bean salad to create your own burrito. If you bought the optional sour cream and guacamole, they would be great here!
Eat any leftovers too! 🙂
Snacks:
plums
Nectarines
red seedless grapes
______________________________________________________
Pantry Staples
(Check your pantry first and stock up at the store as needed)
crushed red pepper flakes
vegetable oil
salt
pepper
cayenne pepper (optional)
grated pecorino romano cheese (parmesan)
garlic powder
chili powder
sesame seeds
apple cider vinegar
red wine vinegar
unsalted butter
ground allspice
jasmine rice
Shopping List by Department
(full list here by department)
Produce
2 each oranges
1 bunch rosemary
1 bunch asparagus S
1 bag shredded red cabbage
1 each lime
1 package Wholly Moly guacamole S *Optional for fish tacos
1 bunch flat leaf parsley
1 head garlic
1 container Simple Truth Organic grape tomatoes S
1 4 pack Russet baking potatoes S
1 bag Simple Truth Organic mini peeled carrots S
1 5oz. Container Simple Truth salad blends S
1 each carrot
1 each cucumber
1 each avocado
1 Tbsp. fresh ginger *need if you are making the salad dressing
2 each lemon
1 each red onion
1 each green pepper
2 each onion
1 pint cherry tomatoes
1 package fresh thyme
1 bunch cilantro
1 lb. Yukon gold potatoes
3 each carrots
2 each leeks
1 each yellow pepper
1 head green cabbage S
3-4 each plums S *Snacks
3-4 each nectarines S *Snacks
1 bag red seedless grapes S *Snacks
Meat/Protein
1 package Perdue Boneless chicken breasts S
1 lb. tilapia fillets S
1 3-4 lb. boneless chuck roast S
1 package Aidell’s chicken sausage S (pick your flavor)
1 lb. corned beef S
1 package Hormel Natural Choice or Black Label bacon S *Breakfast
Dairy/Eggs
1 small container sour cream *Optional for fish tacos
¾ cup heavy cream
1 12 ct. or 18 ct. Kroger large eggs or Simple Truth Cage Free eggs S *Breakfast
3-4 each Chobani Greek yogurts S *Breakfast
1 bag Kroger shredded cheese S *Breakfast and/or Lunch
Grains/Nuts/Dried Fruit/Pasta
1 package corn or flour tortillas
1 box San Giorgio fettuccine S
1 small package pistachios, shelled
Canned Goods & Non-Perishables
2 32 oz. containers low-sodium beef broth
1 15 oz. can cannellini beans
1 15 oz. can kidney beans
1 15 oz. can garbanzo beans (chickpeas)
Frozen Items
1 bag Kroger frozen lima beans S
1 large bag Kroger frozen corn S
________________________________________________________________________
Weekly Meal Plan Recipes
Mains
- Grilled Chicken with Asparagus and Oranges
Ingredients
- 2 each oranges (you will use the peel and the segments)
- 1 bunch rosemary
- 1 tsp crushed red pepper flakes
- ¼ cup vegetable oil
- 4 each chicken breasts (or more for great leftovers) S
- 1 Tbsp honey
- 1 bunch asparagus S
- As Needed vegetable oil
- To Taste salt & pepper
Process
- Preheat grill to medium-high setting (you may also roast the chicken and asparagus in the oven, in this case preheat to 375 F)
- Wash oranges well. Peel the skins with a vegetable peeler into a small bowl to make the marinade. Add Rosemary leaves. Keep whole or chop for more pronounced flavor. Add crushed red pepper to the bowl and muddle with a wooden spoon before adding the oil.
- Segment the oranges or dice them into bite-sized pieces, dress with honey and reserve for later.
- Chicken breasts may be marinated in advance if you like (put them on before work for a little extra flavor) or quickly marinated before hitting the grill or oven. When you’re ready, brush off excess oil and place onto the grill or baking sheet. Season to taste with salt & pepper generously and grill or bake until juices run clear.
- Asparagus should be trimmed, oiled lightly and seasoned in preparation for the grill or oven. You may cook these directly after the chicken, they will only take a few minutes. When they’re bright green, tender and char-marked, platter them and arrange orange segments over the asparagus and serve right away.
Suggested Side: Three Bean Salad or Succotash
- Fish Tacos with Cabbage Slaw
Ingredients
- 1 lb. tilapia fillets S
- 2 tsp. each salt and pepper, divided 1 tsp. each
- 4 Tbsp. olive oil, divided 2 Tbsp. each
- 2 Tbsp. cayenne pepper (Optional)
- 1 bag shredded red cabbage
- 1 each lime, Juiced
- 4 each corn or flour tortillas
- Optional Toppings:
- 2 Tbsp. sour cream
- 1 cup guacamole S
Process
-
- Preheat grill on high heat or a grill pan on medium-high heat depending on which you will use to cook the fish.
- In a bowl, combine 1 tsp. Each salt and pepper as well as the cayenne pepper if you are using it for a spicier taste. Brush fish with olive oil and cover in spice.
- Place fish on grill grates or grill pan and cook for about 4 minutes on each side until fish is at desired doneness from flaky to charred.
- In another bowl, toss together cabbage, lime juice, 1 tsp. each of salt and pepper.
- While fish is finishing, place tortillas in a warm oven for about 3 minutes Per side to warm.
- Place a piece of fish in a tortilla and top with cabbage slaw and any other desired toppings.
Suggested Side: Three Bean Salad or Cilantro Rice
- Fettuccine with Pistachio Pesto and Tomatoes
Ingredients
- 1 lb. fettuccine S
- ¾ cup heavy cream
- 1 Tbsp. lemon peel
- 1 cup flat leaf parsley
- ¼ cup grated pecorino romano cheese (parmesan)
- ¼ cup shelled pistachios
- ½ tsp. salt
- 2 cloves garlic, finely chopped
- ¼ tsp. pepper
- 3 Tbsp. olive oil
- 2 Tbsp. lemon juice
- 1 container grape tomatoes, halved S
- 3 tsp. shelled pistachios, chopped and lightly toasted
Process
-
- Bring a large pot of water to boil, add salt and then add the pasta. Cook until al dente, then drain.
- Once water for pasta is started, combine the heavy cream and lemon peel a small saucepan over medium heat.
- In a food processor, puree the parsley, pecorino, pistachios, salt, pepper and garlic. Mix in the lemon juice and olive oil until combined.
- Place the pesto in a large bowl and stir in the hot cream mixture. Add the pasta and toss, adding the tomatoes and toasted pistachios.
Suggested Side: Three Bean Salad or Corned Beef and Cabbage Soup
- Crock Pot Roast with Potatoes
Ingredients
- 1 3-4 lb. boneless chuck roast S
- 1 tsp. salt
- 1 tsp. pepper
- 1 ½ tsp. garlic powder
- 1 tsp. chili powder
- 1 tsp. onion powder
- 4 each Russet potatoes, cut into small chunks S
- 1 bag mini peeled carrots S
- 3 cups low sodium beef broth
- To taste salt and pepper
Process
-
- In a bowl combine salt, pepper, garlic powder, chili powder and onion powder. Rinse the roast and pat dry, then rub with the spice mixture.
- Place roast in crockpot and surround with potatoes and carrots. Season potatoes and carrots with salt and pepper to taste.
- Pour beef broth into crockpot over beef, potatoes and carrots.
- Cook on low heat on the crockpot for 6 hours depending on the size of the roast (usually 2 hours per pound on low). You will know it is ready when the internal temperature reaches 130 F.
Suggested Side: Three Bean Salad or
- Honey Ginger Salad with Chicken Sausage
Ingredients
- 1 package chicken sausage S
- 1 5 oz. container Simple Truth Organic Salad Blends S
- 1 each carrot, thinly sliced
- 1 each cucumber, peeled and thinly sliced
- 2 tsp. sesame seeds, toasted
- 1 each avocado, sliced and pit removed
- *1 Tbsp. fresh ginger, peeled and minced
- *¼ cup honey
- *1 tsp. salt
- *½ tsp. pepper
- *1/4cup apple cider vinegar
- *1 Tbsp. lemon juice
- *1 cup olive oil
Process
*If you chose to make the dressing, follow, the directions below with the *. If you purchased the recommended Simple Truth Dressing, ignore the directions for this part.
Process
-
- Cook chicken sausage according to package instructions. Slice into 1-inch pieces and set aside once cooked.
- In a large bowl combine salad, carrot, cucumber, toasted sesame seeds and avocado.
- *If making dressing, whisk ginger, honey, salt, pepper, apple cider vinegar and lemon juice together. Add oil to bowl while continuing to whisk.
- When ready to serve, add dressing to each salad. Store salad and dressing separately for the week to store so that salad does not become soggy.
Suggested Side: Three Bean Salad or Corned Beef and Cabbage 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.
- Succotash
Ingredients
- ¼ cup olive oil
- 2 Tbsp. unsalted butter
- 2 cloves garlic, minced
- 1 each onion, diced
- 2 cups frozen lima beans
- 3 cups frozen corn
- 1 pint cherry tomatoes, halved
- 1 Tbsp. fresh thyme
- To taste salt and pepper
Process
- Heat oil and butter in a large skillet over medium-high heat.
- Add the garlic and onion then cook until translucent, about 5 minutes,
- Add the lima beans, corn and tomatoes. Cook, stirring until vegetables are tender, about 7-8 minutes.
- Stir in the thyme, salt and pepper.
- Cilantro Rice
Ingredients
- 2 cups Jasmine rice, uncooked
- 4 Tbsp. cilantro, chopped
- 1 Tbsp lemon peel, grated
- 1 Tbsp. lemon juice
Process
- Make rice according to package instructions.
- Once rice is complete, add in cilantro, lemon peel and lemon juice. Stir to combine thoroughly.
Soup
Corned Beef and Cabbage Soup
Ingredients
- 4 cups low-sodium beef broth
- 1 lb. corned beef, cut into thin slices
- 1 lb. Yukon gold potatoes, peeled and cut into bite size pieces
- 3 each carrots, peeled and diced
- 2 each leeks, chopped
- 1 each yellow pepper, seeded and chopped
- 1 each onion, diced
- 1 head green cabbage, chopped
- ¼ tsp. ground allspice
- Optional:
- ¼ cup parsley, chopped
Process
- Add all ingredients to crock pot and stir thoroughly to combine.
- Cover and cook on low for 6-7 hours or high for 2-3 hours. The corned beef should be tender.
- Season to taste with additional salt and pepper and serve topped with parsley if desired.
________________________________________________________________________
Mega Meal Plan
Kroger
March 8 – March 14
This list is based on Sale items for the week of March 8th – 14th, 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!
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 use 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: Pork Chop Suey
1 cup long grain rice *Optional
1 – 1 ½ lbs. boneless pork tenderloin S
½ tsp. salt
½ tsp. pepper
2 Tbsp. vegetable oil
1 bunch broccoli, chopped into florets S
1 medium onion, cut into small wedges
1 each red pepper, thinly sliced S
2 stalks celery, cut into ¼ in. slices
8 oz. white mushrooms, sliced
⅓ cup low sodium soy sauce
3 Tbsp hoisin sauce
2 Tbsp brown sugar
1 Tbsp fresh ginger, grated
2 tsp cornstarch
2 cups bean sprouts
4 each green onions, coarsely chopped
When I think of pork chop suey I always remember a recipe version that I saw one time relating this dish to the 50’s and I then envision myself as Donna Reed in the kitchen! You can add other ingredients that you enjoy, stir-fry type ingredients. You can serve this over rice ( made optional above) and have one of this week’s sides with it or you could have our side of orzo with kale instead of rice as it would be very yummy too!
Main 2: Veggie and Bean Quesadilla
1 Tbsp. olive oil
1 large onion, chopped
1 each green bell pepper, seeded and chopped S
3 cloves garlic, chopped
1 container baby bella Mushrooms
2 cups frozen corn S
1 can black beans S
2 tsp. cumin
6 Tbsp. salsa S
To taste salt and pepper
4 each flour tortillas S
2 cups shredded cheese S
2 Tbsp. sour cream (Optional)
1 cup guacamole (Optional)
We did this recipe not too long ago, but I brought it back this week once I saw the sales as there were so many items from the recipe on sale. What can I say, I am a woman who loves to save and enjoy delicious food at the same time! I also enjoy the ability to reheat and reuse the stuffing for these quesadillas during the week. Why not add some egg to the stuffing for a wonderful breakfast scramble or breakfast quesadilla?
Main 3: Shrimp Scampi with Angel Hair Pasta
8 oz. angel hair pasta S
1 lb. shrimp, peeled and tails removed S
¼ cup unsalted butter
6 cloves garlic, sliced thin
½ cup sweet red cherry peppers, quartered
1 each lemon, zested and juiced
- ¼ cup dry white wine
- ½ cup italian parsley, chopped
- ½ tsp. salt
- ¼ tsp. pepper
- 1 tsp. crushed red pepper flakes (Optional)
Every time that I do a shrimp scampi I am always amazed at what an easy and amazingly delicious dish it is! The pairing with angel hair makes this dish a weeknight classic.
Main 4: Roasted Chicken with Mustard Greens
2 each split chicken breasts, skin on S
1 tsp. paprika
½ tsp. pepper
¼ tsp. salt
1 tsp. vegetable oil
2 cloves garlic, minced
2 Tbsp. lemon juice
1 Tbsp. unsalted butter
1 cup red onion, sliced
3 cloves garlic, chopped
½ cup low sodium chicken broth
1 tsp. brown sugar
1 bunch mustard greens, rinsed thoroughly & chopped
To Taste salt and pepper
I always find warmth and comfort in this dish. I really enjoy cooking with split chicken breasts. They were not something that I grew up eating, but my husband enjoys cooking with them a lot and we began to do more with them as they are very inexpensive and there are so many different ways that you season them whether on top of or under the skin.
Main 5: Spinach (and cheese if desired) Stuffed Turkey Meatloaf
1 lb. ground turkey S
1 each yellow onion, chopped
1 each egg
1 cup breadcrumbs
½ tsp. dried thyme
1 Tbsp worcestershire sauce
1 package frozen chopped spinach, thawed S
To taste salt and pepper
1 Tbsp. dijon mustard
½ cup ketchup
Optional:
¼ cup shredded mozzarella S
I am pretty sure that I have said this before, but I absolutely love turkey meatloaf! This is a version that we make often at home. The balance of the spinach and the turkey is such a nice twist and if you add the cheese, be ready for an amazing dish!
Side 1: Fruit Salad
3 each gala or fuji apples S
4 each mandarins S
3 each bananas
2 cups strawberries S
1 cup blueberries S
It’s an amazing week for sale fruit and boy do we need that summery fruit feel as we keep hearing that S-N-O-W word for the weekend! A fruit side is so perfect to be a side, but also give you that little kick of sweetness!
Side 2: Orzo with Kale
1 box orzo S
1 lb. kale, stems removed and roughly chopped
1 each lemon, juiced
2 cloves garlic minced
With the main dishes that we have this week, an orzo dish would pair well and come on, it’s simple and yummy! We have done orzo with mustard greens before, but this week we will change it up and try it with kale. Either way, kale and mustard greens are both very tasty, healthy and inexpensive.
Side 3: Bell Pepper Salad with Onion
- 2 Tbsp. olive oil
- 4 cloves garlic, minced
- 2 each red bell peppers, seeded and sliced
- 2 each yellow bell peppers, seeded and sliced S
- 2 each orange bell pepper, seeded and sliced S
- 1 each red onion, chopped
- 2 Tbsp. dill
- 1 each lemon, juiced
- To Taste salt and pepper
Any week where bell peppers are on sale is a week that we must use them! Once again a simple side that pairs well with meals where we already have grain or another vegetable.
Soup: Vegetable Soup
1 Tbsp. olive oil
1 each yellow onion, diced
1 package frozen mixed vegetables
1 clove garlic
½ tsp. salt
¼ tsp. pepper
4 cups vegetable broth
1 can diced tomatoes (fire roasted are great for extra flavor)
We are in one of those on and off weather seasons so, why not a vegetable soup? Comforting yet still not too winter-feeling with the vegetables.
Breakfast:
Bacon and Eggs: Buy eggs if you are out and take your choice of turkey and real bacon that are both on sale to make bacon and eggs, a scramble or use leftover cheese and tortillas from the quesadillas this week to do egg and cheese or bacon, egg and cheese quesadillas. Don’t forget about using any extra quesadilla stuffing with eggs and bacon if desired for a scramble or quesadilla too.
Yogurt and Fruit: Grab a 4 pack of yogurt on sale this week and some extra fruit to mix together for a great breakfast.
Lunch:
Sandwiches: We have bread on sale as well as lunch meat and cheese if you desire.
Celery or Apples and Peanut Butter: You will have leftover celery this week from the pork chop suey. Why not put some peanut butter with that to complete your lunch and/or grab some apples to slice as well!
Snacks:
cantaloupe
nectarines
plums
______________________________________________________
Pantry Staples
(Check your pantry first and stock up at the store as needed)
salt
pepper
vegetable oil
low sodium soy sauce
hoisin sauce
brown sugar
cornstarch
cumin
unsalted butter
red pepper flakes
paprika
breadcrumbs
dried thyme
Worcestershire sauce
Dijon mustard
ketchup
long grain rice (optional)
Shopping List by Department
(full list here by department)
Produce
1 bunch broccoli S
3 each red pepper S
2 each yellow pepper S
2 each orange pepper S
1 each green bell pepper S
4 heads garlic
4 each yellow onion (can buy a bag)
2 stalks celery (buy a full package and use for lunch)
8 oz. package white mushrooms
1 Tbsp. fresh ginger
2 cups bean sprouts (buy fresh if available, if not buy can)
1 bunch green onions
8 oz. container baby bella mushrooms
1 cup guacamole *Optional for quesadillas
4 each lemon
1 bunch parsley
2 each red onion
1 bunch mustard greens
3 each Organic Gala or fuji apples S (buy extra if desired for
lunch)
4 each mandarins S
3 each bananas
2 cups strawberries S (buy extra if desired for breakfast)
1 cup blueberries S (buy extra if desired for breakfast)
1 bunch mustard greens
1 package dill
3-4 each nectarines or plums *Lunch
Meat/Protein
1 -1 ½ lbs. boneless pork loin S
1 lb. extra large EZ peel shrimp S
1 package Tyson split chicken breasts S
1 lb. Shady Brook ground turkey S
1 package Kroger or Private Selection bacon *Breakfast
1 package Oscar Mayer lunch meat S *Lunch
Dairy/Eggs
1 bag Kroger shredded monterrey jack S
2 Tbsp. sour cream *Optional for quesadillas
1 12 ct. Simple Truth Cage Free Large Eggs S (1 for meatloaf)
1 bag Kroger shredded mozzarella S *Optional for meatloaf
1 4-pack Chobani or Dannon Greek yogurt S *Breakfast
Grains/Nuts/Dried Fruit/Pasta
1 package Mission flour tortillas S
1 box San Giorgio angel hair pasta S
1 box San Giorgio orzo S
1 loaf Private Selection wide pan wheat bread S *Lunch
Canned Goods & Non-Perishables
1 can Simple Truth Organic black beans S
1 jar Pace salsa S
1 jar sweet red cherry peppers
¼ cup dry white wine
1 can low sodium chicken broth
1 32 oz. container vegetable broth
1 can diced tomatoes
1 jar Kroger peanut butter S *Lunch
Frozen Items
1 bag Birds Eye frozen corn S
1 package Birds Eye frozen chopped spinach S
1 large bag Birds Eye frozen mixed vegetables S
________________________________________________________________________
Weekly Meal Plan Recipes
Mains
MAIN 1: Pork Chop Suey
Ingredients
- 1 cup long grain rice *Optional
- 1 – 1 ½ lbs. boneless pork tenderloin S
- ½ tsp. salt
- ½ tsp. pepper
- 2 Tbsp. vegetable oil
- 1 bunch broccoli, chopped into florets S
- 1 medium onion, cut into small wedges
- 1 each red pepper, thinly sliced S
- 2 stalks celery, cut into ¼ in. slices
- 8 oz. white mushrooms, sliced
- ⅓ cup low sodium soy sauce
- 3 Tbsp. hoisin sauce
- 2 Tbsp. brown sugar
- 1 Tbsp. fresh ginger, grated
- 2 tsp. cornstarch
- 2 cups bean sprouts
- 4 each green onions, coarsely chopped
Process
- Cook the 1 cup of rice according to package instructions if using.
- Season the pork with the salt and pepper. Heat 1 Tbsp. oil in a large skillet over medium-high heat. Add the pork, cooking until browned. Remove from the skillet and set aside.
- Add the broccoli to the skillet along with 2 Tbsp. water and cook covered until the broccoli is tender. Set broccoli aside with the pork.
- Add the remaining 1 Tbsp. of oil to the skillet and heat over medium-high heat. Add the onion and saute for 2 minutes. Add the red pepper, celery and mushrooms. Cook until just tender, about 3 minutes.
- In a small bowl, whisk together soy sauce, hoisin sauce, brown sugar, ginger and cornstarch. Add to the skillet along with the pork and broccoli as well as the bean sprouts and green onions. Cook until the sauce thickens, continually tossing, about 1 minute or so. Serve over rice if desired.
Suggested Side: Orzo with Kale or Bell Pepper Salad with Onion
Main 2: Veggie and Bean Quesadilla
Ingredients
- 1 Tbsp. olive oil
- 1 large onion, chopped
- 1 each green bell pepper, seeded and chopped S
- 3 cloves garlic, chopped
- 1 container baby bella Mushrooms
- 2 cups frozen corn S
- 1 can black beans S
- 2 tsp. cumin
- 6 Tbsp. salsa S
- To taste salt and pepper
- 4 each flour tortillas S
- 2 cups shredded cheese S
- 2 Tbsp. sour cream (Optional)
- 1 cup guacamole (Optional)
Process
- Heat oil in a large pan over medium-high heat. Add the onion and bell pepper then saute for 5 minutes.
- Add garlic, mushrooms, cumin and saute until peppers are tender.
- Add corn, black beans and salsa. Cook until heated through. Add salt and pepper to taste.
- Spray another pan with cooking spray and heat over medium-high heat. Place a tortilla in the pan and add shredded cheese. Once cheese starts to melt, add ¼-½ cup of vegetable stuffing. Fold the tortilla in half and cook until outsides are golden brown, Repeat with each quesadilla.
- Serve with desired toppings
Suggested Side: Orzo with Kale or Fruit Salad
Main 3: Shrimp Scampi with Angel Hair Pasta
Ingredients
8 oz. angel hair pasta S
1 lb. shrimp, peeled and tails removed S
¼ cup unsalted butter
6 cloves garlic, sliced thin
½ cup sweet red cherry peppers. Quartered
1 each lemon, zested and juiced
¼ cup dry white wine
½ cup italian parsley, chopped
½ tsp. salt
¼ tsp. pepper
1tsp. crushed red pepper flakes (Optional)
Process
- Heat oven to 400 F. Cook the pasta according to package directions.
- Place butter in a large baking dish and place in oven until melted.
- Remove baking dish with melted butter from oven and add shrimp, garlic, cherry peppers, lemon, zest, lemon juice, white wine, parsley, salt and pepper. Toss together and roast for about 15minutes., until shrimp are opaque.
- Serve with or over pasta
Suggested Side: Vegetable Soup or Bell Pepper Salad with Onion
Main 4: Roasted Chicken with Mustard Greens
Ingredients
- 2 each split chicken breasts, skin on S
- 1 tsp. paprika
- ½ tsp. pepper
- ¼ tsp. salt
- 1 tsp. vegetable oil
- 2 cloves garlic, minced
- 2 Tbsp. lemon juice
- 1 Tbsp. unsalted butter
- 1 cup red onion, sliced
- 3 cloves garlic, chopped
- ½ cup low sodium chicken broth
- 1 tsp. brown sugar
- 1 bunch mustard greens, chopped
- To Taste salt and pepper
Process
- Preheat oven to 450 F. Cover chicken with paprika, salt and pepper.
- Heat a skillet over high heat and add oil, swirling to coat. Add the chicken, skin side down, covering with 1 Tbsp. lemon juice. Cook for 5 minutes and then turn, adding the remaining 1 Tbsp. lemon juice and cook for 3 minutes more.
- Place pan into the oven and bake for 20 minutes or until done. Chicken is done when internal temperature reaches 165 F.
- For the greens, melt butter in a large skillet over medium-high heat.
- Add the onion and garlic, saute for 3 mins. or until lightly browned. Add the broth and sugar, cook until liquid is almost evaporated.
- Add greens and saute until tender. Add salt and pepper to taste.
- Serve greens and chicken together.
Suggested Side: Orzo with Kale or Vegetable Soup
Main 5: Spinach (and cheese if desired) Stuffed Turkey Meatloaf
Ingredients
- 1 lb. ground turkey S
- 1 each yellow onion, chopped
- 1 each egg
- 1 cup breadcrumbs
- ½ tsp. dried thyme
- 1 Tbsp worcestershire sauce
- 1 package frozen chopped spinach, thawed S
- To taste salt and pepper
- 1 Tbsp. dijon mustard
- ½ cup ketchup
- Optional:
- ¼ cup shredded mozzarella S
Process
- Preheat oven to 375 F and spray a small loaf pan with cooking spray to coat.
- In a large bowl combine ground turkey, onion, egg, breadcrumbs, dried thyme. worcestershire sauce and spinach. Then season to taste with salt and pepper.
- If not using mozzarella, place mixture in loaf pan and shape to fit.
- If using mozzarella, place half of the mixture in the loaf plan and shape to fit. Cover with cheese. Place the other half of the mixture on top and shape to fit.
- Combine dijon and ketchup in a small bowl until well mixed. Cover the top of meatloaf with mixture and bake for 45-55 minutes.
Suggested Side: Orzo with Kale or Bell Pepper Salad with Onion
Sides
Side 1: Fruit Salad
Ingredients
- 3 each gala or fuji apples S
- 4 each mandarins S
- 3 each bananas
- 2 cups strawberries S
- 1 cup blueberries S
Process
- Combine all ingredients in a large bowl and toss. Refrigerate and serve cold.
Side 2: Orzo with Kale
Ingredients
- 1 box orzo S
- 1 lb. kale, stems removed and roughly chopped
- 1 each lemon, juiced
- 2 cloves garlic, minced
Process
- Bring a large pot of salted water to boil. Stir in orzo and cook until al dente then drain.
- Return pasta to pot and place on medium-high heat. Add olive oil, kale and lemon juice. Cook stirring until the greens wilt. Season to taste with salt and pepper.
Side 3: Bell Pepper & Onion Salad
Ingredients
- 2 Tbsp. olive oil
- 4 cloves garlic, minced
- 2 each red bell peppers, seeded and sliced
- 2 each yellow bell peppers, seeded and sliced S
- 2 each orange bell pepper, seeded and sliced S
- 1 each red onion, chopped
- 2 Tbsp. dill
- 1 each lemon, juiced
- To Taste salt and pepper
Process
- Heat olive oil in a pan on medium-high heat. Saute garlic and cumin for 1 minute.
- Add sliced peppers and onion then cook until warm.
- Add lemon juice and dill then toss. Add salt and pepper to taste.
Soup
Vegetable Soup
Ingredients
- 1 Tbsp. olive oil
- 1 each yellow onion, diced
- 1 package frozen mixed vegetables
- 1 clove garlic
- ½ tsp. salt
- ¼ tsp. pepper
- 4 cups vegetable broth
- 1 can diced tomatoes (fire roasted would be great here)
Process
- In a large pot, heat the oil over medium-high heat. Add the onion, garlic, vegetables, salt and pepper. Cook for 5 minute stirring.
- Add broth and tomatoes to pot and bring to a boil. Cover and lower to a simmer.
- Simmer until vegetables are tender.
________________________________________________________________________
_____________________________________
Mega Meal Plan
Kroger
March 1 – March 7
This list is based on Sale items for the week of March 1st – 7th, 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!
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 use 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: Cajun Shrimp and Rice
1 cup long grain rice
½ cup onion, minced
¼ cup green bell pepper
2 cloves garlic, minced
2 Tbsp. olive oil
2 tsp. Cajun seasoning
¼ tsp. Cayenne pepper
1 lb. shrimp, peeled and tails off S
To taste salt and pepper
1 container grape tomatoes, halved S
For serving parsley, finely chopped
Although it’s a few days after Mardi Gras, we can still spice it up cajun style with a great and easy shrimp and rice dish! This dish does contain some spicy ingredients, but it is well balanced with the rice and tomatoes.
Main 2: Smoked Sausage with Pasta and Greens
8 oz. medium shell pasta
1 bunch mustard greens, stems removed, washed and roughly chopped
2 Tbsp. olive oil
1 each yellow onion, chopped
1 package smoked sausage, cut into 1-inch pieces S
3 cloves garlic, finely chopped
1 cup low sodium chicken broth
To taste salt and pepper
¾ Tbsp. Italian seasoning
¼ cup grated parmesan cheese
The combination of smoked sausage and mustard greens is amazing in this dish! Quick and easy to make, but big on flavor!
Main 3: Spiced Tilapia with Rice and Beans
2 Tbsp. olive oil
2 cloves garlic, minced
1 cup long grain rice
2 cups low sodium chicken broth
1 15 oz. can dark red kidney beans S
4 each green onions, chopped
1 tsp. olive oil
1 lb. tilapia fillets S
½ tsp chili powder
½ tsp. salt
¼ tsp. pepper
This week is all about simple dishes with simple ingredients. I love the ease of the rice and beans in this dish and the amazingly comforting feeling that they give. Eat leftovers for lunch and enjoy!
Main 4: Turkey Meatloaf with Broccoli
2 Tbsp. olive oil
1 cup yellow onion, chopped
2 cloves garlic, minced
1 tsp. salt
½ tsp. Pepper
¼ tsp. dried thyme
1 each carrot, diced
½ cup parsley, chopped
2 tsp. Worcestershire sauce
¾ cup ketchup
1 lb. ground turkey S
½ cup breadcrumbs
1 each egg
1 crown broccoli, quartered S
To taste salt and pepper
There are so many great ways to use ground turkey. I love the taste of turkey meatloaf as it tastes delicious and just seems a little lighter than your classic meatloaf!
Main 5: Seared Pork Chops with Asparagus
1 bunch asparagus, trimmed S
2 Tbsp. olive oil
To taste salt and pepper
1 Tbsp. olive oil
1 lb. boneless pork chops S
½ tsp. salt
½ tsp. pepper
Simple ingredients and great flavor! I love a juicy pork chop and sometimes tend to try to do too much with it seasoning-wise. It’s not a bad thing to step back every once in awhile and truly enjoy the flavor with minimal seasoning.
Side 1: Red Potato and Green Bean Salad
2 lbs. Red potatoes, cut into quarters S
1 lb. fresh green beans, trimmed S
½ each red onion, diced
¼ cup olive oil
½ tsp. salt
½ tsp. pepper
½ tsp. garlic powder
This is absolutely one of my favorite dishes that we make at home and you have probably noticed that when red potatoes and green beans are on sale, this is my go-to! This can be served cold or warmed and it goes with just about everything!
Side 2: Sauteed Carrots
1 bag whole carrots S
2 Tbsp. unsalted butter S
1 tsp. dill
1 tsp. lemon peel
To taste salt and pepper
As an adult, I have learned to eat and enjoy many more vegetables than I did as a child. Carrots are one though that I have always loved! The beauty of making a dish with carrots is that you can season them so many ways or pair them with other veggies. Any way that you choose to make them, they are easy, healthy and delicious!
Side 3: Squash Saute with Parmesan
1 Tbsp. olive oil
2 cloves garlic, minced
½ each red onion, diced
2 each yellow squash, sliced S
2 each zucchini squash, sliced S
To taste salt and pepper
¼ cup grated parmesan
There are so many great veggies on sale this week to play with! We can liven up our squash here by adding some onion and garlic.
Soup: Tomato Soup
1 Tbsp. olive oil
1 medium yellow onion, diced
1 pinch salt
1 32 oz. container vegetable broth
2 14.5 oz. cans crushed tomatoes S
1 cup heavy cream
1/ tsp. salt
¼ tsp. Pepper
To taste salt and pepper
With our weather in a hot then cold rotation each day, it seems like the perfect time for tomato soup! It’s not too heavy, but filling enough.
Breakfast:
Bacon and Eggs- grab some eggs if you are out and kroger or private selection bacon
Yogurt with Berries- Simple Truth Greek yogurt will go great with the blueberries and blackberries that are on sale this week.
Lunch:
Sandwiches- get some kroger lunch meat and a loaf of Sara Lee Artesano bread
Red or white seedless grapes
Snacks:
Larabars
Mandarins
Kanzi apples
______________________________________________________
Pantry Staples
(Check your pantry first and stock up at the store as needed)
long grain rice
unsalted butter S
olive oil
Cajun seasoning
cayenne pepper
Salt
pepper
Italian seasoning
chili powder
dried thyme
Worcestershire sauce
ketchup
breadcrumbs
garlic powder
grated parmesan cheese
Shopping List by Department
(full list here by department)
Produce
4 each yellow onion (may want to buy a bag if cheaper)
1 each green bell pepper
2 heads garlic
1 10 oz. container grape tomatoes S
1 bunch parsley
1 bunch mustard greens
1 bunch green onions
1 each loose carrot
1 crown broccoli S
1 bunch asparagus S
1 5lb. bag red potatoes S
1 lb. fresh green beans S
1 each red onion
1 bag Simple Truth Organic whole carrots S
1 package dill
1 each lemon
2 each yellow squash S
2 each zucchini squash S
1 each avocado *Optional for soup
1 package basil *Optional for soup
1 6 oz. container organic blueberries or blackberries S *Breakfast
1 bag red or white seedless grapes S *Lunch
3-4 each mandarins S *Snack
3-4 each Kanzi apples S *Snack
Meat/Protein
1 lb. extra large easy peel shrimp S
1 package Kroger smoked sausage S
1 lb. fresh tilapia fillets S
1 lb. Shady Brook Farm ground turkey S
1 package boneless pork chops S
1 package Kroger or Private Selection bacon S *Breakfast
1 package Kroger lunch meat S *Lunch
Dairy/Eggs
1 12 ct. Eggs (if you are out; need 1 for meatloaf and breakfast if desired)
1 cup heavy cream
1 cup shredded cheese *Optional for soup
4-5 containers Simple Truth 2% Greek Yogurt *Breakfast
Grains/Nuts/Dried Fruit/Pasta
1 box medium shell pasta
1 cup croutons *Optional for soup
1 loaf Sara Lee Artesano bread S *Lunch
4-5 each Larabars S *Snack
Canned Goods & Non-Perishables
1 32 oz container low sodium chicken broth
1 15 oz. can Kroger dark red kidney beans S
1 32 oz. container vegetable broth
2 14.5 oz. cans crushed tomatoes S
Frozen Items
None this week!
________________________________________________________________________
Weekly Meal Plan Recipes
Mains
- Cajun Shrimp and Rice
Ingredients
- 1 cup long grain rice
- ½ cup onion, minced
- ¼ cup green bell pepper
- 2 cloves garlic, minced
- 2 Tbsp. olive oil
- 2 tsp. Cajun seasoning
- ¼ tsp. Cayenne pepper
- 1 lb. shrimp, peeled and tails off S
- To taste salt and pepper
- 1 container grape tomatoes, halved S
- For serving parsley, finely chopped
Process
-
- Make 1 cup of rice according to package instructions.
- In a large skillet over medium heat, add the butter, onion, bell pepper and garlic. Saute for about 5 minutes.
- Add the olive oil, cajun seasoning, cayenne, and shrimp. Then add salt and pepper. Cook until the shrimp are almost opaque.
- Add the tomatoes and cook stirring about 1-2 minutes, ensuring that the shrimp are done.
- Serve over rice and top with parsley.
Suggested Side: Sauteed Carrots or Squash Saute with Parmesan
- Smoked Sausage with Pasta and Greens
Ingredients
- 8 oz. medium shell pasta
- 1 bunch mustard greens, stems removed and roughly chopped
- 2 Tbsp. olive oil
- 1 each yellow onion, chopped
- 1 package smoked sausage, cut into 1-inch pieces S
- 3 cloves garlic, finely chopped
- 1 cup low sodium chicken broth
- To taste salt and pepper
- ¾ Tbsp. Italian seasoning
- ¼ cup grated parmesan cheese
Process
- Cook pasta according to directions in a large pot adding broccoli during last 5 minutes. Drain and then rinse with cold water.
- Heat olive oil in a skillet over medium-high heat. Add onion, sausage and garlic. Cook until sausage is browned.
- Add pasta/broccoli mixture, chicken broth, salt, pepper and italian seasoning. Cook until heated thoroughly. Top with parmesan.
Suggested Side: Tomato Soup or Sauteed Carrots
- Spiced Tilapia with Rice and Beans
Ingredients
- 2 Tbsp. olive oil
- 2 cloves garlic, minced
- 1 cup long grain rice
- 2 cups low sodium chicken broth
- 1 15 oz. can dark red kidney beans S, rinsed
- 4 each green onions, chopped
- 1 tsp. olive oil
- 1 lb. tilapia fillets S
- ½ tsp chili powder
- ½ tsp. salt
- ¼ tsp. pepper
Process
-
- Heat oil in a saucepan over medium-high heat. Add garlic and saute for 1 minute, then add onion and saute for 3 minutes, until softened.
- Add rice sauteing with garlic and onion for 1 minute. Then pour in broth and bring to a boil.
- Cover and lower the heat. Simmer for about 20 minutes. Until liquid is absorbed and rice is tender.
- While rice is simmering, heat the 1 tsp. Of oil in a saute pan. Season fish with chili powder, salt and pepper.
- Cook tilapia until flaky, about 4-5 minutes. on each side.
- Heat beans with a bit of water until ready to use.
- Serve fish alongside or on top of rice and beans.
Suggested Side: Squash Saute with Parmesan or Tomato Soup
- Turkey Meatloaf with Broccoli
Ingredients
- 2 Tbsp. olive oil
- 1 cup yellow onion, chopped
- 2 cloves garlic, minced
- 1 tsp. salt
- ½ tsp. Pepper
- ¼ tsp. dried thyme
- 1 each carrot, diced
- ½ cup parsley, chopped
- 2 tsp. Worcestershire sauce
- ¾ cup ketchup
- 1 lb. ground turkey S
- ½ cup breadcrumbs
- 1 each egg
- 1 crown broccoli, quartered S
- To taste salt and pepper
Process
-
- Preheat oven to 350 F.
- In a medium saute pan cook onion, olive oil, salt, pepper and thyme over medium heat until onion is softened.
- Add carrot and cook until softened, about 3 minutes.
- Stir in parsley, worcestershire and ¼ cup ketchup then transfer all to a large bowl to cool.
- Combine turkey, breadcrumbs and egg with onion mixture.
- Press meatloaf mixture into an oiled loaf pan then spread remaining ketchup on top.
- Bake for 45-50 minutes. Internal temperature should reach 165 F.
- While meatloaf is cooking, steam broccoli for 4 minutes in a steamer during the last 10 minutes of cooking time to ensure broccoli is hot when meatloaf is done. When done, season to taste with salt and pepper.
Suggested Side: Red Potato and Green Bean Salad or Tomato Soup
- Seared Pork Chops with Asparagus
Ingredients
- 1 bunch asparagus, trimmed S
- 2 Tbsp. olive oil
- To taste salt and pepper
- 1 Tbsp. olive oil
- 1 lb. boneless pork chops S
- ½ tsp. salt
- ½ tsp. pepper
Process
-
- Heat oven to 425 F. Place the asparagus on a baking sheet in a single layer and drizzle with oil.
- Season with salt and pepper to taste and then use your hands to combine. Roast for about 20 minutes.
- While asparagus is roasting, put olive oil in a saute pan or skillet over medium-high heat.
- Place pork chops in pan and cook for at least 4 minutes, then flip.
- Once flipped, sprinkle with salt and pepper and continue to cook until done. The internal temperature should reach 160 F.
Suggested Side: Red Potato and Green Bean Salad or Squash Saute with Parmesan
Sides
- Red Potato and Green Bean Salad
Ingredients
- 2 lbs. Red potatoes, cut into quarters S
- 1 lb. fresh green beans, trimmed S
- ½ each red onion, diced
- ¼ cup olive oil
- ½ tsp. salt
- ½ tsp. pepper
- ½ tsp. garlic powder
Process
- Wash potatoes and cut into quarters. In a large pot cover potatoes with water, add salt, and bring to a boil. Cook until potatoes are tender, about 30 minutes.
- While potatoes are cooking, trim green beans. During the last 5 minutes of the potatoes cooking, add green beans.
- Drain potatoes and green beans then put into a large bowl.
- Toss thoroughly with olive oil, salt, pepper and garlic powder.
- Salad can be served warm or cold. To cool, cover and place in fridge.
- Sauteed Carrots
Ingredients
- 1 bag whole carrots S
- 2 Tbsp. unsalted butter S
- 1 tsp. dill
- 1 tsp. lemon peel
- To taste salt and pepper
Process
- Bring a large pot of salted water to a boil. Peel and cut carrots into round slices.
- Place carrots in water and cook until tender, but still crisp, about 4 minutes.
- Melt butter in a skillet on medium heat. Add dill and lemon peel, and carrots. Season to taste with salt and pepper.
- Squash Saute with Parmesan
Ingredients
- 1 Tbsp. olive oil
- 2 cloves garlic, minced
- ½ each red onion, diced
- 2 each yellow squash, sliced S
- 2 each zucchini squash, sliced S
- To taste salt and pepper
- ¼ cup grated parmesan
Process
- Heat oil in a large saute pan over medium-high heat.
- Add garlic and onion then saute until onion is tender, about 3-5 minutes.
- Add squash, season with salt and pepper, and then saute for about 5 minutes.
- Move to a bowl and mix in parmesan.
Soup
Tomato Soup
Ingredients
- 1 Tbsp. olive oil
- 1 medium yellow onion, diced
- 1 pinch salt
- 1 32 oz. container vegetable broth
- 2 14.5 oz. cans crushed tomatoes S
- 1 cup heavy cream
- 1/ tsp. salt
- ¼ tsp. Pepper
- To taste salt and pepper
Process
- Place a saucepan over medium heat and add the oil.
- Add the onion and pinch of salt. Cook until the onion is soft, about 5 mins,
- Add in broth and tomatoes and bring to a boil. Once the soup begins to bubble, add in the cream. Season with salt and pepper and simmer for 15 mins, stirring occasionally.
- In small batches, puree soup in a blender and return to pot.
- Season to taste with salt and pepper and garnish with desired toppings.
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___________________________________________
Mega Meal Plan
Kroger
February 22 – February 28
This list is based on Sale items for the week of February 22 – February 28, 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!
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 use 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: London Broil with Sauteed Carrots
1 Tbsp. Chili Powder
1 Tbsp. Dried Thyme
1 Tbsp. Ancho Chili Powder
To taste Salt and Pepper
1 each Boneless London Broil S
1 bag Frozen Carrots S
2 Tbsp. Unsalted Butter
1 tsp. Dill, chopped
1 tsp. Lemon zest
To taste Salt and Pepper
The juiciness and slight bit of spice of the london broil pair wonderfully with carrots! London broil also makes a great leftover meat for sandwiches.
Main 2: Skillet Fish with Herbs and Orzo
1 cup Orzo, uncooked
2 cloves Garlic, minced
¼ cup Flat Leaf parsley, chopped
2 tsp. Lemon zest
2 Tbsp. Olive Oil
2 Tbsp. Lemon Juice
To taste Salt and Pepper
1 ½ Tbsp. Vegetable Oil
1 lb. Cod Fillets S
1 Tbsp. Unsalted Butter
We have made this dish before using salmon, but this week there is cod on sale. We will change it up to demonstrate how easy it can be to take a favorite recipe and simply change the protein. The layer of seasoning that we put on the fish will taste amazing with the cod!
Main 3: Potato and Pea Coconut Curry
2 each Russet Potatoes, peeled and cubed
2 each Sweet Potatoes, peeled and cubed
1 cup Long Grain Rice, uncooked
2 Tbsp. Vegetable Oil
1 each Yellow Onion, diced
1 Tbsp. Fresh Ginger, peeled and minced
4 cloves Garlic, minced
3 tsp. Cumin
1 ½ tsp. Pepper
5 tsp. Curry Powder
2 tsp. Salt
1 14.5 oz. can Diced Tomatoes
1 bag Frozen Peas S
1 14 oz. can Lite Coconut Milk
With very few veggies on sale this week to make a vegetarian dish, this dish is a great and yummy example of still creating a cost effective dish by buying a staple item that covers more than one dish. In this case, it is potatoes that we will use for this dish as well as our soup!
Main 4: Sauteed Shrimp with Sweet Peppers
1 lb. Shrimp, peeled and tails off S
1 Tbsp. Olive Oil
3 cloves Garlic, minced
4 each Mini Sweet Peppers, seeded and cut in small pieces or strips S
1 tsp. Salt
1 tsp. Pepper
1 Tbsp. Cayenne Pepper
¼ cup Lime Juice
This is such a fun dish combining a little bit of sweet and a little bit of spice! Shrimp and sweet peppers are so easy to saute with some minor spices and they will pair perfectly with our cumin tice this week.
Main 5: Roasted Chicken Thighs with Mushrooms
1 package Chicken Thighs S
1 each Lemon, juice and zest, divided
6-8 sprigs Thyme Leaves, chopped
To taste Salt and Pepper
1 lb. Baby Bella Mushrooms
2 Tbsp. Olive Oil
To taste Salt and Pepper
I enjoy eating and cooking with chicken thighs because of taste, cost and the endless amount of ways that you can season them! This dish will let you play with a little under the skin seasoning to really bring out the flavor!
Side 1: Cumin Rice
2 tsp. Cumin Seeds
2 tsp. Olive Oil
½ tsp. Salt
2 cups Long Grain White Rice, uncooked
4 cups Low Sodium Chicken Broth
This easy to make rice is the perfect balance for many of our mains this week! We are able to use many pantry staples making this a dish to remember if you need to whip something together last minute.
Side 2: White Beans with Basil
2 cloves Garlic, finely chopped or minced
2 cans Cannellini Beans
1 cup Grape Tomatoes, halved
2 Tbsp. Red Onion, finely chopped
1 tsp. Salt
1 tsp. Pepper
½ cup Basil Leaves, torn into pieces
This is truly one of my favorite sided that pairs well with meat and vegetarian dishes! It is easy to make and also works well as a lunch.
Side 3: Greens and Berries Salad
1 large container Simple Truth Organic Salad S
1 ½ cups Strawberries, quartered S
1 ½ cups Blueberries S
1 cup Chevre (Goat Cheese), crumbled
1 cup Sliced Almonds, toasted
½ cup Balsamic Vinegar
4 Tbsp Honey
1 cup Olive Oil
To taste Salt and Pepper
There is nothing better than berries as the weather starts to warm up! Add in some greens and get that spring feeling in February!
Soup: Potato Soup
6 slices Bacon, cut into small pieces **Optional
1 each Yellow Onion, diced
6 each Russet Potatoes, peeled and diced
½ tsp. Salt
¼ tsp. Pepper
8 cups Vegetable Broth
3 Tbsp. Flour
1 cup 1% or Skim Milk
½ cup Heavy Cream
½ tsp. Garlic Powder
1 tsp. Parsley, chopped
1 cup Grated Parmesan **Optional
Here we are able to use the rest of our potatoes from this week and make a hearty yet light soup for the week. We can use this soup along with a main or for a quick lunch during the week!
Breakfast:
Bacon and Eggs: 12 ct. Eggs and use bacon from potato soup
Yogurt with Berries: Top yogurt with extra strawberries and blueberries or also buy some blackberries on sale
Lunch:
Sandwiches: Use Sara Lee whole wheat bread with lunch meat or leftover london broil.
Chips and Hummus: Grab some Stacy’s Pita Chips and Sabra Hummus to eat with your sandwich or solo.
Snacks:
Fruits: Mandarins, nectarines, peaches and navel oranges are all on sale
Bars: 4 ct. Boxes or Clif or Luna bars are on sale
Nuts: Wonderful pistachios
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Pantry Staples
(Check your pantry first and stock up at the store as needed)
Chili Powder
Dried Thyme
Ancho Chili Powder
Salt
Pepper
Unsalted Butter
Olive Oil
Vegetable Oil
Cumin
Curry Powder
Cayenne Pepper
Cumin Seeds
Long Grain White Rice
Honey
Balsamic Vinegar
Flour
Garlic Powder
Grated Parmesan *Optional
Shopping List by Department
(full list here by department)
Produce
1 package Fresh Dill
3 each Lemon
2 heads Garlic
1 bunch Flat Leaf Parsley
1 5lb. Bag Russet Potatoes
2 each Sweet Potatoes
2 each Yellow Onion
1 Tbsp. Fresh Ginger
4 each Mini Sweet Peppers S
1 each Lime
1 package Fresh Thyme
1 lb. Baby Bella Mushrooms
1 pint Grape Tomatoes
1 each Red Onion
1 package Basil Leaves
1 large container Simple Truth Organic Salad S
1 16 oz. container Strawberries S
1 6 oz. container Blueberries S
1 container Sabra Hummus *Lunch S
4-5 each DesiredSale Fruit for *Snack S
Meat/Protein
1 each Boneless London Broil S
1 lb. Cod Fillets S
1 2lb. Bag Extra Large White Shrimp S
1 package (2lbs) Heritage Farm Chicken Thighs S
1 package Kroger or Private Selection Bacon *Optional for Soup and
Breakfast S
1 package Kroger Lunch Meat *Lunch S
Dairy/Eggs
1 cup Chevre (Goat Cheese), crumbled
1 container 1% or Skim Milk (for recipe 1 cup, and cereal if desired)
½ cup Heavy Cream
1 12 ct. Simple Truth Cage Free Eggs *Breakfast
4-5 containers Fage or Chobani Yogurt *Breakfast S
Grains/Nuts/Dried Fruit/Pasta
1 box Orzo
1 cup Sliced Almonds
1 box Cascadian Farm Organic Cereal *Breakfast S
1 package Wonderful Pistachios *Snack S
Canned Goods & Non-Perishables
1 14.5 oz. can Diced Tomatoes
1 can Lite Coconut Milk
1 32 oz. Low Sodium Chicken Broth
2 cans Cannellini Beans
2 32 oz. Vegetable Broth
1 bag Stacy’s Pita Chips *Lunch S
1 4 ct. Box Clif or Luna Bars *Snack S
Frozen Items
1 bag BirdsEye Frozen Carrots S
1 bag BirdsEye Frozen Peas S
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Weekly Meal Plan Recipes
Mains
- London Broil with Sauteed Carrots
Ingredients
- 1 Tbsp. Chili Powder
- 1 Tbsp. Dried Thyme
- 1 Tbsp. Ancho Chili Powder
- To taste Salt and Pepper
- 1 each Boneless London Broil S
- 1 bag Frozen Carrots S
- 2 Tbsp. Unsalted Butter
- 1 tsp. Dill, chopped
- 1 tsp. Lemon zest
- To taste Salt and Pepper
Process
-
- Combine chili powder, thyme, ancho chili powder, salt and pepper in a bowl. Preheat the broiler.
- Coat the london broil with the spice mixture and place in a broiler pan or on a baking sheet.
- Broil for 7-8 mins. on each side until desired temperature is reached (medium= 160 F). When the london broil has reached the desired temperature, remove it from the broiler, cover with foil and let it sit for 10 mins. Before cutting.
- While london broil is cooking, bring a pot of salted water to a boil. Place carrots in water and cook until tender, but still crisp.
- Melt butter in a skillet on medium heat. Add dill and lemon peel, and carrots. Season to taste with salt and pepper. Serve london broil and carrots together.
Suggested Side: White Beans with Basil or Potato Soup
- Skillet Fish with Herbs and Orzo
Ingredients
- 1 cup Orzo, uncooked
- 2 cloves Garlic, minced
- ¼ cup Flat Leaf parsley, chopped
- 2 tsp. Lemon zest
- 2 Tbsp. Olive Oil
- 2 Tbsp. Lemon Juice
- To taste Salt and Pepper
- 1 ½ Tbsp. Vegetable Oil
- 1 lb. Cod Fillets S
- 1 Tbsp. Unsalted Butter
Process
-
- Cook 1 cup of orzo according to package directions.
- Combine garlic, parsley, green onions, lemon zest and olive oil in a bowl.
- Season cod fillets with salt and pepper.
- Heat vegetable oil in a skillet over high heat. Add cod fillets and cook 5-6 mins. Turn the fillets and cook for an additional 4 mins., until fish is flaky and registers 140 F.
- Once fish is almost complete, add butter and cook until the butter is golden then add herb mixture on top of fish.
- Serve fish on a bed of orzo along with lemon wedges for juicing over fish and orzo.
Suggested Side: Potato Soup or Greens and Berries Salad
- Potato and Pea Coconut Curry
Ingredients
- 2 each Russet Potatoes, peeled and cubed
- 2 each Sweet Potatoes, peeled and cubed
- 1 cup Long Grain Rice, uncooked
- 2 Tbsp. Vegetable Oil
- 1 each Yellow Onion, diced
- 1 Tbsp. Fresh Ginger, peeled and minced
- 4 cloves Garlic, minced
- 3 tsp. Cumin
- 1 ½ tsp. Pepper
- 5 tsp. Curry Powder
- 2 tsp. Salt
- 1 14.5 oz. can Diced Tomatoes
- 1 bag Frozen Peas S
- 1 14 oz. can Lite Coconut Milk
Process
-
- Place potatoes in a large pot of salted water. Bring to a boil over high heat. Once at a boil, cover and reduce heat to medium-low. Simmer for about 20 mins., until potatoes are tender. Drain potatoes and let sit for a few minutes.
- Cook rice according to package instructions.
- Heat the vegetable oil in a large skillet over medium skillet. Add in the ginger, onion and garlic, Cook until the onion is soft. Season with cumin, pepper, curry powder and salt. Continue to cook for 2-3 mins. then add the tomatoes and peas. Pour in coconut milk and bring to a simmer.
- Simmer for 10 mins. then serve over rice.
Suggested Side: Greens and Berries Salad or White Beans with Basil
- Sauteed Shrimp with Sweet Peppers
Ingredients
- 1 lb. Shrimp, peeled and tails off S
- 1 Tbsp. Olive Oil
- 3 cloves Garlic, minced
- 4 each Mini Sweet Peppers, seeded and cut in small pieces or strips S
- 1 tsp. Salt
- 1 tsp. Pepper
- 1 Tbsp. Cayenne Pepper
- ¼ cup Lime Juice
Process
-
- Heat a saute pan over medium-high heat.
- Add oil to pan and swirl to coat. Add garlic and peppers. Saute until peppers begin to soften.
- Place shrimp in a bowl with salt, pepper and cayenne. Toss to coat.
- Add shrimp to pan and saute until shrimp are becoming opaque, about 5-6 mins.
- Add lime juice and cook until heated through.
Suggested Side: Cumin Rice or White Beans with Basil
- Roasted Chicken Thighs with Mushrooms
Ingredients
- 1 package Chicken Thighs S
- 1 each Lemon, zest and juice, divided
- 6-8 sprigs Thyme Leaves, chopped
- To taste Salt and Pepper
- 1 lb. Baby Bella Mushrooms
- 2 Tbsp. Olive Oil
- To taste Salt and Pepper
Process
-
- Preheat oven to 375F.
- Place chicken thighs skin-side up on a sheet pan with a rack.
- Combine lemon zest and thyme in a small bowl. Rub part of the zest-thyme combo under the skin of each of the chicken thighs.
- Use the rest of zest-thyme combo on top of the chicken to season as well as salt and pepper.
- Roast for about 45 mins., until internal temperature reaches 160 F.
- Clean and quarter mushrooms. Toss in a bowl with olive oil, salt and pepper.
- Spread mushrooms on a sheet pan and place in the oven for about 25 mins., until edges are crisp.
- Remove chicken from oven when done a squeeze lemon juice on top. Serve mushrooms o top of and around chicken.
Suggested Side: Cumin Rice or Greens and Berries Salad
Sides
- Cumin Rice
Ingredients
- 2 tsp. Cumin Seeds
- 2 tsp. Olive Oil
- ½ tsp. Salt
- 2 cups Long Grain White Rice, uncooked
- 4 cups Low Sodium Chicken Broth
Process
- Place the cumin seeds, oil and salt in a saucepan over medium heat. Cook for 3-4 mins. Stirring.
- Add rice and cook for 2 mins. Add chicken broth and bring to a boil. Reduce heat and cover, simmer for 20 mins.
- Remove from heat and let stand until liquid is absorbed.
- White Beans with Basil
Ingredients
- 2 cloves Garlic, finely chopped or minced
- 2 cans Cannellini Beans
- 1 cup Grape Tomatoes, halved
- 2 Tbsp. Red Onion, finely chopped
- 1 tsp. Salt
- 1 tsp. Pepper
- ½ cup Basil Leaves, torn into pieces
Process
- Place a pan coated with cooking spray over medium heat. Add garlic and saute.
- In a bowl, combine white beans, tomatoes, red onion, salt and pepper. Add garlic once cooled.
- Add torn basil leaves and toss to mix. Serve room temperature or cold.
- Greens and Berries Salad
Ingredients
- 1 large container Simple Truth Organic Salad S
- 1 ½ cups Strawberries, quartered S
- 1 ½ cups Blueberries S
- 1 cup Chevre (Goat Cheese), crumbled
- 1 cup Sliced Almonds, toasted
- ½ cup Balsamic Vinegar
- 4 Tbsp Honey
- 1 cup Olive Oil
- To taste Salt and Pepper
Process
- Combine salad greens, strawberries, blueberries, chevere and almonds in a large bowl.
- In a small bowl whisk together balsamic vinegar, honey and olive oil. Season to taste with salt and pepper.
- Add dressing to salad when ready to serve. Store salad and dressing separately and then combine when ready to serve each time.
Soup
Potato Soup
Ingredients
- 6 slices Bacon, cut into small pieces **Optional
- 1 each Yellow Onion, diced
- 6 each Russet Potatoes, peeled and diced
- ½ tsp. Salt
- ¼ tsp. Pepper
- 8 cups Vegetable Broth
- 3 Tbsp. Flour
- 1 cup 1% or Skim Milk
- ½ cup Heavy Cream
- ½ tsp. Garlic Powder
- 1 tsp. Parsley, chopped
- 1 cup Grated Parmesan **Optional
Process
- If using bacon, place bacon slices in a large pot over medium heat and cook until crisp. Remove bacon and set aside. Pour off grease from pot, but do not clean.
- Return pot to the stove over medium-high heat. Add the onion. Stir and cook for about 2 mins. Add the potatoes as well as salt, pepper and garlic powder and cook for 5mins.
- Pour in broth and bring to a boil. Cook until potatoes are tender, about 10 mins.
- Whisk the flour and milk together and pour into the soup. Cook for 5 mins.
- Remove ½ of the soup and blend in batches in a blender or food processor until smooth.
- Pout back into soup and reheat adding heavy cream, parsley and garlic powder.
- Garnish with bacon and cheese of desired.
________________________________________________________________________
Mega Meal Plan
Kroger
February 15th – February 21st
This list is based on Sale items for the week of February 15th – February 21st, 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!
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 use 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: Seared Pork Chops with Sauteed Onions and Mushrooms
2 Tbsp. Olive Oil, halved
2 each Yellow Onions, sliced S
1 package White Mushrooms, sliced S
1 lb. Boneless Pork Chops S
To taste Salt and Pepper
Instead of using a large amount of seasoning on our pork chops this week, we instead use onions and mushrooms to create flavor. If you love mushrooms as much as I do, you will keep this recipe in mind and use this combination with other meats that you make!
Main 2: Chicken Sausage, Sweet Potato and Brussel Sprout Bake
1 package Chicken Sausage S
2 medium Sweet Potatoes, peeled and chopped into small chunks
1 lb. Brussel Sprouts
2 Tbsp. Olive Oil
1 tsp. Sage
1 tsp. Rosemary, chopped
1 tsp. Basil Leaves, dried
1 tsp. Salt
1 tsp. Pepper
The sweetness of the potatoes and the crunch of the brussel sprouts really make this dish a hit! Choose your favorite flavor of chicken sausage for this dish to give it the flavor and flair that you desire!
Main 3: Veggie and Bean Quesadillas
1 Tbsp. Olive Oil
1 large Yellow Onion, chopped S
1 each Green Bell Pepper, seeded and chopped S
3 cloves Garlic, chopped
1 package White Mushrooms, sliced
2 cups Frozen Corn S
1 can Black Beans S
2 tsp. Cumin
6 Tbsp. Salsa
To taste Salt and Pepper
4 each Corn or Flour Tortillas
2 cups Shredded Monterrey or Colby Jack S
Optional:
2 Tbsp. Sour Cream S
1 cup Guacamole
When I see peppers, beans and corn on sale I always go towards making quesadillas or tacos! Extra quesadilla stuffing can even be eaten solo!
Main 4: Roasted Chicken with Mustard Greens
2 each Split Chicken Breasts, skin on S
1 tsp. Paprika
½ tsp. Pepper
¼ tsp. Salt
1 tsp. Vegetable Oil
2 cloves Garlic, minced
2 Tbsp. Lemon Juice
1 Tbsp. Unsalted Butter
1 cup Red Onion, sliced
3 cloves Garlic, chopped
½ cup Low Sodium Chicken Broth S
1 tsp. Brown Sugar
1 bunch Mustard Greens, chopped
To taste Salt and Pepper
Split chicken breasts work wonderfully for any type of oven baked chicken. They always turn out tasty and look beautiful! This dish is easy to make and enjoyable!
Main 5: Honey Glazed Salmon over Rice
3 Tbsp. Soy Sauce
1 Tbsp Rice Vinegar
2 Tbsp. Honey
1 lb. Atlantic Salmon Fillets
1 cup Brown Rice, uncooked
3-4 each Green Onions, chopped
A simple salmon dish that packs a lot of flavor! I like adding the green onions on top as they go great with the glaze and blend in nicely with the rice.
Side 1: Orzo with Peas and Parmesan
2 Tbsp. Unsalted Butter
2 Tbsp. Olive Oil
1 each Yellow Onion, chopped
2 cloves Garlic, finely chopped
1 box Orzo S
4 cups Low Sodium Chicken Broth S
2 cups Frozen Peas S
To taste Salt and Pepper
1 cup Grated or Shredded Parmesan
This side pairs so well with many of our mains this week and allows us to put a little more green on the menu and in our wallets!
Side 2: Veggie Saute
1 lb. French Green Beans, frozen S
4 Tbsp. Olive Oil
1 each Red Onion, sliced
2 tsp. Rosemary, chopped
1 each Yellow Pepper, seeded and sliced S
1 each Red Pepper, seeded and sliced S
2 each Lemons, juiced
4 tsp. Lemon zest
1 bag Arugula or Baby Spinach S
To taste Salt and Pepper
With peppers being on sale this week, a great veggie combo sounds fabulous!
Side 3: Kiwi Salad
6 each Kiwi, peeled and sliced S
4 each Pears, cored and quartered S
½ each Cantaloupe, peeled and cut into bite size pieces S
2 Tbsp. Lemon juice
2 tsp. Honey
This combination of fruit just sounded so delicious and made me think of warmer weather! Kiwi is a nice change of pace this week.
Soup: Turkey Chili
3 tsp. Olive Oil
1 lb. Ground Turkey S
1 each Yellow Onion, diced
3 cloves Garlic, minced
¼ cup Chili Powder
1 Tbsp. Cumin
1 tsp. Garlic Salt
3 Tbsp. Tomato Paste S
1 8oz. can Tomato Sauce S
1 can Low Sodium Chicken Broth S
2 14oz. cans Kidney Beans, drained and rinsed S
2 14 oz. cans White Beans, drained and rinsed S
To taste Salt and Pepper
Optional:
¼ cup Sour Cream S
1 each Avocado, sliced
1 cup Shredded Cheese (Can use leftover from quesadillas)
As winter seems to be sliding by, let’s get one more chili in before it warms up too much!
Breakfast:
Bacon and Eggs: Kroger Large Eggs 12 ct, S
Kroger or Private Selection bacon S
-Use leftover quesadillas to make egg and cheese or bacon, egg and cheese quesadillas.
Cereal and almondmilk: Cascadian Farms Cereal S
Simple Truth Almondmilk S
Lunch:
Sandwiches or Quesadillas: Hillshire Farm Lunchmeat, Turkey S
Kroger Bread S
- Use lunch meat and leftover cheese to make either sandwiches or quesadillas
- Use the other half of the cantaloupe for lunch.
- Leftover soup can be eaten for lunch
Snacks:
Mandarins S
Kind Healthy Grains Granola Clusters S
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Pantry Staples
(Check your pantry first and stock up at the store as needed)
Olive Oil
Salt and Pepper
Basil leaves, dried
Cumin
Paprika
Vegetable Oil
Unsalted Butter
Brown Sugar
Soy Sauce
Rice Vinegar
Honey
Grated or Shredded Parmesan
Chili Powder
Garlic Salt
Brown Rice
Shopping List by Department
(full list here by department)
Produce
1 3lb. Bag Yellow Onions S
2 packages Simple Truth Organic White Mushrooms S
2 medium Sweet Potatoes
1 lb. Brussel Sprouts
1 package Sage
1 package Rosemary
1 each Green Bell pepper S
3 heads Garlic
1 container Guacamole (Optional for quesadillas)
5 each Lemons
2 each Red Onion
1 bunch Mustard Greens
1 each Yellow Bell Pepper S
1 each Red Bell Pepper S
1 bag Dole Fresh Selections Arugula or Baby Spinach S
6 each Kiwi S
4 each Anjou or Bosc Pears S
1 each Large Cantaloupe S
1-2 each Avocados (Optional for chili topping)
3-4 each Mandarins S **Snack
Meat/Protein
1 package/lb. Boneless Pork Chops S
1 package Aidelis Chicken Sausage S
1 package Split Chicken Breasts S
1 lb. Atlantic Salmon Fillets S
1 lb. Simple Truth Natural Ground Turkey S
1 package Kroger or Private Selection Bacon S **Breakfast
1 package Hillshire Farm Lunchmeat S **Lunch
Dairy/Eggs
1 bag Kraft or Kroger Shredded Monterey or Colby Jack Cheese S
1 container, small Sour Cream (Optional for 2 dishes)
1 12 ct. Kroger Large Eggs S **Breakfast
1 carton Simple Truth Almondmilk S **Breakfast
Grains/Nuts/Dried Fruit/Pasta
1 box San Giorgio Orzo S
1 box Cascadian Farm cereal S **Breakfast
1 loaf Kroger Whole Wheat Bread S **Lunch
1 bag Kind Healthy grains Granola Clusters S *Snack
Canned Goods & Non-Perishables
1 can Kroger Black Beans S
1 jar Salsa (your choice)
1 package Corn or Flour Tortillas
2 32 oz. Simple Truth Organic Chicken Broth S
1 can Kroger Tomato Paste S
1 8oz. Can Kroger Tomato Sauce S
2 14 oz. cans Kroger Kidney Beans S
2 14 oz. cans Kroger White Beans S
Frozen Items
1 bag Kroger Frozen Corn S
1 bag Kroger Frozen Peas S
1 bag/lb. Kroger French Green Beans S
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Weekly Meal Plan Recipes
Mains
- Seared Pork Chops with Sauteed Onions and Mushrooms
Ingredients
- 2 Tbsp. Olive Oil, halved
- 2 each Yellow Onions, sliced S
- 1 package White Mushrooms, sliced S
- 1 lb. Boneless Pork Chops S
- To taste Salt and Pepper
Process
- Heat half the oil in a saute pan or skillet and set heat to medium.
- Add onions and mushrooms and cook slowly until softened.
- Spread onions and mushrooms to the outside of the pan, add the rest of the olive oil and place pork chops in pan. Once placed, don’t move them until ready to flip.
- Let pork chops cook for at least four minutes before flipping.*
- Once flipped, sprinkle everything with salt and pepper and continue to cook until chops are done. Gently stir onions and mushrooms while pork is cooking to make sure it’s not burning.
*Cooking time depends on thickness. Internal temperature should reach 160 degrees.
Suggested Side: Orzo with Peas and Parmesan or Kiwi Salad
- Chicken Sausage, Sweet Potato and Brussel Sprout Bake
Ingredients
- 1 package Chicken Sausage S
- 2 medium Sweet Potatoes, peeled and chopped into small chunks
- 1 lb. Brussel Sprouts
- 2 Tbsp. Olive Oil
- 1 tsp. Sage
- 1 tsp. Rosemary, chopped
- 1 tsp. Basil Leaves, dried
- 1 tsp. Salt
- 1 tsp. Pepper
Process
-
- Preheat oven to 400 F.
- Combine all ingredients in a large baking dish and then toss to mix.
- Cook for 40 min., stopping to stir at 20 min.
Suggested Side: Veggie Saute or Kiwi Salad
- Veggie and Bean Quesadillas
Ingredients
- 1 Tbsp. Olive Oil
- 1 large Yellow Onion, chopped S
- 1 each Green Bell Pepper, seeded and chopped S
- 3 cloves Garlic, chopped
- 1 package White Mushrooms, sliced
- 2 cups Frozen Corn S
- 1 can Black Beans S
- 2 tsp. Cumin
- 6 Tbsp. Salsa
- To taste Salt and Pepper
- 4 each Corn or Flour Tortillas
- 2 cups Shredded Monterrey or Colby Jack S
- Optional:
- 2 Tbsp. Sour Cream S
- 1 cup Guacamole
Process
-
- Heat oil in a large pan over medium-high heat. Add the onion and bell pepper then saute for 5 min.
- Add garlic, mushrooms, cumin and saute until peppers are tender.
- Add corn, black beans and salsa. Cook until heated through. Add salt and pepper to taste.
- Spray another pan with cooking spray and heat over medium-high heat. Place a tortilla in the pan and add shredded cheese. Once cheese starts to melt, add ¼-½ cup of vegetable stuffing. Fold the tortilla in half and cook until outsides are golden brown, Repeat with each quesadilla.
- Serve with desired toppings
Suggested Side: Orzo with Peas and Parmesan or Kiwi Salad
- Roasted Chicken with Mustard Greens
Ingredients
- 2 each Split Chicken Breasts, skin on S
- 1 tsp. Paprika
- ½ tsp. Pepper
- ¼ tsp. Salt
- 1 tsp. Vegetable Oil
- 2 cloves Garlic, minced
- 2 Tbsp. Lemon Juice
- 1 Tbsp. Unsalted Butter
- 1 cup Red Onion, sliced
- 3 cloves Garlic, chopped
- ½ cup Low Sodium Chicken Broth S
- 1 tsp. Brown Sugar
- 1 bunch Mustard Greens, chopped
- To taste Salt and Pepper
Process
-
- Preheat oven to 450 F. Cover chicken with paprika, salt and pepper.
- Heat a skillet over high heat and add oil, swirling to coat. Add the chicken, skin side down, covering with 1 Tbsp. lemon juice. Cook for 5 mins and then turn, adding the remaining 1 Tbsp. lemon juice and cook for 3 mins. More.
- Place pan into the oven and bake for 20 mins. or until done. Chicken is done when internal temperature reaches 165 F.
- For the greens, melt butter in a large skillet over medium-high heat.
- Add the onion and garlic, saute for 3 mins. or until lightly browned. Add the broth and sugar, cook until liquid is almost evaporated.
- Add greens and saute until tender. Add salt and pepper to taste.
- Serve greens and chicken together.
Suggested Side: Orzo with Peas and Parmesan of Veggie Saute
- Honey Glazed Salmon over Rice
Ingredients
- 3 Tbsp. Soy Sauce
- 1 Tbsp Rice Vinegar
- 2 Tbsp. Honey
- 1 lb. Atlantic Salmon Fillets
- 1 cup Brown Rice, uncooked
- 3-4 each Green Onions, chopped
Process
- Combine soy sauce, rice vinegar and honey in a bowl. Stir with a whisk to fully combine.
- Place half of the mixture in a large plastic bag that zips with the salmon. Shake to fully coat the fish and refrigerate for 20 mins.
- While fish is marinating, cook rice according to package instructions.
- Heat a grill pan coated with cooking spray over medium-high heat. Remove fish from plastic bag, getting rid of excess marinade.
- Place fish in an oiled pan, skin side up and cook on each side for 4-5 mins. When fish has reached preferred doneness remove fish from pan.
- Plate fish on top of rice and use the marinade that was set aside in step #2 as a sauce to pour over both. Top with green onions and enjoy!
Suggested Side: Veggie Saute or Kiwi Salad
Sides
- Orzo with Peas and Parmesan
Ingredients
- 2 Tbsp. Unsalted Butter
- 2 Tbsp. Olive Oil
- 1 each Yellow Onion, chopped
- 2 cloves Garlic, finely chopped
- 1 box Orzo S
- 4 cups Low Sodium Chicken Broth S
- 2 cups Frozen Peas S
- To taste Salt and Pepper
- 1 cup Grated or Shredded Parmesan
Process
- In a pot, heat butter and olive oil over medium heat until butter is melted.
- Add onion and cook until tender. Add garlic and cook for 2 mins.
- Add orzo and toast slightly in pan for three minutes or until nutty-smelling.
- Add chicken broth and cook, uncovered, until liquid is absorbed and pasta is tender.
- Add in peas and heat through. Mix in parmesan until melted.
- Complete by adding salt and pepper to taste.
- Veggie Saute
Ingredients
- 1 lb. French Green Beans, frozen S
- 4 Tbsp. Olive Oil
- 1 each Red Onion, sliced
- 2 tsp. Rosemary, chopped
- 1 each Yellow Pepper, seeded and sliced S
- 1 each Red Pepper, seeded and sliced S
- 2 each Lemons, juiced
- 4 tsp. Lemon zest
- 1 bag Arugula or Baby Spinach S
- To taste Salt and Pepper
Process
- Heat the oil in a large skillet over medium-high heat.
- Add the onion and rosemary and cook until onion is tender. Lower the heat to medium and add green beans and peppers. Cook until peppers are tender.
- Stir in the lemon juice and zest.
- Add the spinach or arugula and cook until wilted.
- Season to taste with salt and pepper.
- Kiwi Salad
Ingredients
- 6 each Kiwi, peeled and sliced S
- 4 each Pears, cored and quartered S
- ½ each Cantaloupe, peeled and cut into bite size pieces S
- 2 Tbsp. Lemon juice
- 2 tsp. Honey
Process
- Combine all ingredients in a large bowl and toss to coat.
- Cover and refrigerate. Serve cold.
Soup
Turkey Chili
Ingredients
- 3 tsp. Olive Oil
- 1 lb. Ground Turkey S
- 1 each Yellow Onion, diced
- 3 cloves Garlic, minced
- ¼ cup Chili Powder
- 1 Tbsp. Cumin
- 1 tsp. Garlic Salt
- 3 Tbsp. Tomato Paste S
- 1 8oz. can Tomato Sauce S
- 1 can Low Sodium Chicken Broth S
- 2 14oz. cans Kidney Beans, drained and rinsed S
- 2 14 oz. cans White Beans, drained and rinsed S
- To taste Salt and Pepper
- Optional:
- ¼ cup Sour Cream S
- 1 each Avocado, sliced
- 1 cup Shredded Cheese (Can use leftover from quesadillas)
Process
- Heat half of the oil over medium-high heat in a large pot. Add the turkey and cook, breaking up chunks, until browned, about 5 minutes.
- Reduce the heat to medium and add the remaining 1 1/2 teaspoons oil. Add onion and garlic to the pan. Cook, stirring occasionally, until the vegetables begin to soften, about 4-5 minutes.
- Add the chili powder, cumin and garlic salt and stir for about 30 seconds. Add the tomato paste and stir until the paste begins to darken in color, about 30 seconds.
- Add the tomato sauce and chicken broth. Scrape the bottom of the pan to release any pieces that are stuck..
- Bring to a simmer, lower the heat and simmer, uncovered, until the chili has thickened, about 35 to 40 minutes.
- Stir the beans into the chili and heat through, about 5 minutes. Season with pepper. Spoon the chili into bowls and top with a desired toppings.
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Mega Meal Plan
Kroger
February 8 – February 14
Happy Valentine’s Day!
This list is based on Sale items for the week of date – date, 2016, 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!
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 use 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: Beef Tenderloin with Roasted Potatoes
1 2lb. Boneless Whole Beef Tenderloin S
1 Tbsp. Olive Oil
1 Tbsp. Salt
1 Tbsp. Pepper
3 each Russet Potatoes, peeled and cubed S
½ Tbsp. Rosemary, chopped
½ Tbsp. Dried or Fresh Thyme
2 Tbsp. Unsalted Butter
This dish is easy to make, but packs a lot of taste! The taste of a good cut of meat simply done is always so enjoyable and what goes better with that then roasted potatoes!
Main 2: Lemon Pepper Fettuccine with Shrimp
8 oz. Fettuccine S
1 head Broccoli, cut into florets
¼ cup Unsalted Butter
1 each Shallot, finely chopped
1 lb. Shrimp, peeled and tails off S
To taste Salt and Pepper
¼ cup Olive Oil
1 Tbsp. Lemon peel, grated
2 tsp. Lemon juice
2 tsp. Italian Seasoning
3 tsp. Pepper
We have done this great dish before without a protein, but with the colossal shrimp on sale this week, why not dress it up a bit! It’s always a fun challenge to take basic recipes and find ways to adapt and change them to what you have in your pantry or what is on sale.
Main 3: Oven Baked Tilapia with Asparagus
1 lb. Tilapia Fillets S
To coat Cooking Spray
To taste Salt and Pepper
1 Tbsp. Lemon Juice
1 bunch Asparagus, trimmed S
3 Tbsp. Olive Oil
1 tsp. Salt
½ tsp. Pepper
We are taking our tilapia back to simple this week! I am always amazed and what a little salt, pepper and lemon juice can do. So few ingredients, such big taste!
Main 4: Turkey Meatloaf with Spinach
1 lb. Ground Turkey S
1 each Yellow Onion, chopped
1 each Egg
1 cup Breadcrumbs
½ tsp. Dried Thyme
1 Tbsp Worcestershire Sauce
1 package Frozen chopped spinach, thawed
To taste Salt and Pepper
1 Tbsp. Dijon Mustard
½ cup Ketchup
Optional:
¼ cup Shredded Mozzarella
As a child I always enjoyed and looked forward to my mom making meatloaf. Now that I am the one in the kitchen, I like to change up the classic meatloaf. Using ground turkey here instead of beef is a nice swap and you can also add that little bit of yummy, gooey cheese here too!
Main 5: Crockpot Chicken and Potatoes
4 each Boneless Skinless Chicken Breasts S
4 each Russet Potatoes, peeled and cubed S
3 Tbsp. Olive Oil
1 Tbsp Italian Seasoning
2 cloves Garlic, minced
To taste Salt and Pepper
1 each Lemon, juiced
1 Tbsp. Fresh parsley, chopped
Optional:
¼ cup Grated Parmesan
I made this crockpot dinner a few weeks ago and really enjoyed it, but wanted to make a few changes. Since this was so easy and delicious, plus chicken and potatoes are both on sale this week, it seemed like the perfect time to share it with you and make those changes!
Side 1: Glazed Pistachio Carrots
2 lbs. Carrots S
2 ½ Tbsp. Olive Oil
1 tsp. Salt
1 tsp. Pepper
¼ cup Pistachios, shelled and crushed S
2 ½ tsp. Honey
Since we have a couple mains this week with potatoes, carrots seemed like a wonderful idea as a side!
Side 2: Fruit Salad
3 each Apples, peeled, cored and cut into bite size pieces S
3 each Navel Oranges, peeled and sliced S
3 each Peaches, pitted and quartered S
1 cup Blueberries S
Whenever there is a large selection of fruit on sale I do love to make a good fruit salad! This satisfies that little bit of sweet taste that I desire and is also super easy to make.
Side 3: Chickpea Salad
2 cans Chickpeas, drained and rinsed S
1 each Red Onion, chopped
3 stalks Celery, chopped
To taste Salt and Pepper
3 Tbsp. Olive Oil
2 Tbsp. Apple Cider Vinegar
As much as I love chickpeas, I think that I sometimes forget how many recipes they can be used for! Whether cold or warm chickpeas always pack a hearty taste!
Soup: Vegetarian Bean Soup
1 Tbsp. Olive Oil
1 each Yellow Onion, chopped
2 each Leeks, chopped
3 each Carrots, peeled and chopped
4 cloves Garlic, chopped
2 Tbsp. Chili Powder
1 Tbsp. Cumin
1 tsp. Pepper
4 cups Vegetable Broth S
2 cans White Beans S
2 cans Kidney Beans S
1 bag Frozen Corn
1 can Crushed Tomatoes S
With the cold weather back in the forecast a hearty, but healthy bean soup seems like the perfect answer to those winter blues!
Breakfast:
Bacon and Eggs
Almondmilk
Yogurt with Blueberries
Lunch:
Salad with Tenderloin: Grab some salad greens and your favorite salad ingredients then top with leftover beef tenderloin.
Shrimp Pasta: Make extra pasta and cook extra shrimp with salt, pepper and olive oil and then combine for a simple pasta lunch
Snacks:
Mandarins
Red or White Seedless Grapes
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Pantry Staples
(Check your pantry first and stock up at the store as needed)
Olive Oil
Salt and Pepper
Dried Thyme
Unsalted Butter S
Italian Seasoning
Cooking Spray
Breadcrumbs
Worcestershire Sauce
Dijon Mustard
Ketchup
Grated Parmesan
Honey
Apple Cider Vinegar
Chili Powder
Cumin
Shopping List by Department
(full list here by department)
Produce
1 10lb. Bag Heritage Farm Russet Potatoes S
1 package Rosemary
1 package Fresh Thyme (can use dried)
1 head Broccoli
3 each Lemon
1 bunch Asparagus S
2 each Yellow Onion
2 heads Garlic
1 bunch Parsley
2-3 bunches Organic Carrots S
3 each Cripps Pink Apples S
3 each Cara Cara Navels or Organic Navel Oranges S
3 each Yellow Peaches S
1 pint Blueberries
1 each Red Onion
3 stalks Celery
2 each Leeks
1 bag Salad Greens *Lunch Option
3-4 Mandarins S *Snack
1 bag Red or White Seedless Grapes S *Snack
Meat/Protein
1 2lb. Boneless Whole Beef Tenderloin S
1 2lb. Bag Colossal Shrimp S
1 lb. Tilapia Fillets S
1 lb. Kroger Ground Turkey S
4 each Perdue Boneless Skinless Chicken Breasts S (1-2 packages)
1 package Smithfield Bacon S *Breakfast
Dairy/Eggs
1 12 count Simple Truth Cage Free Eggs S
1 bag Kroger Shredded Mozzarella S *Optional for meatloaf
4-5 containers Chobani or Fage Greek Yogurt S *Breakfast
1 carton Almond Breeze Almondmilk S
Grains/Nuts/Dried Fruit/Pasta
1 box Barilla Fettuccine S
1 package Wonderful Pistachios S
Canned Goods & Non-Perishables
2 cans Simple Truth Organic Chickpeas S
1 32oz. Simple Truth or Pacific Organic Vegetable Broth S
2 cans Simple Truth Organic White Beans S
2 cans Simple Truth Organic Kidney Beans S
1 can Simple Truth Crushed Tomatoes S
Frozen Items
1 bag Frozen Corn
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Weekly Meal Plan Recipes
Mains
- Beef Tenderloin with Roasted Potatoes
Ingredients
- 1 2lb. Boneless Whole Beef Tenderloin S
- 1 Tbsp. Olive Oil
- 1 Tbsp. Salt
- 1 Tbsp. Pepper
- 3 each Russet Potatoes, peeled and cubed S
- ½ Tbsp. Rosemary, chopped
- ½ Tbsp. Dried or Fresh Thyme
- 2 Tbsp. Unsalted Butter
Process
-
- Heat oven to 400 F. While oven is heating, heat a large frying pan over medium-high heat.
- In a bowl, combine olive oil, salt and pepper. Rub tenderloin with mixture.
- Place tenderloin in frying pan and sear until golden brown, turning from time to time.
- While tenderloin is searing, place butter in a bowl and melt in the microwave. Add rosemary and thyme to butter.
- Place cubed potatoes in the bowl and combine with butter mixture.
- Remove tenderloin from the pan and transfer to a large baking dish. Remove potatoes from bowl and place in baking dish around tenderloin. Pour the rest of the butter mixture from the bowl over the tenderloin and potatoes. Roast for about 25-30 min. Or until the internal temperature reaches 125 F for rare or 135 F for medium rare.
Suggested Side: Glazed Pistachio Carrots or Fruit Salad
- Lemon Pepper Fettuccine with Shrimp
Ingredients
- 8 oz. Fettuccine S
- 1 head Broccoli, cut into florets
- ¼ cup Unsalted Butter
- 1 each Shallot, finely chopped
- 1 lb. Shrimp, peeled and tails off S
- To taste Salt and Pepper
- ¼ cup Olive Oil
- 1 Tbsp. Lemon peel, grated
- 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 broccoli with about 5mins. 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 shrimp and cook 5-6 mins. Until shrimp is opaque.
- Add olive oil, lemon peel, lemon juice, italian seasoning and pepper.
- Add pasta/broccoli mixture and toss to coat. Top with parmesan if desired.
Suggested Side: Vegetarian Bean Soup or Fruit Salad
- Oven Baked Tilapia with Asparagus
Ingredients
- 1 lb. Tilapia Fillets S
- To coat Cooking Spray
- To taste Salt and Pepper
- 1 Tbsp. Lemon Juice
- 1 bunch Asparagus, trimmed S
- 3 Tbsp. Olive Oil
- 1 tsp. Salt
- ½ tsp. Pepper
Process
-
- Heat oven to 375 degrees and spray a baking dish with cooking spray . Run tilapia fillets under cold water and then pat dry.
- Place tilapia fillets in baking dish and season with salt, pepper and lemon juice.
- Bake in oven until fish is flakey, about 30 mins.
- Place asparagus in a bowl and toss with olive oil, salt and pepper.
- Put asparagus in a single layer on a baking sheet and bake for 25-3o mins., until desired tenderness. Can place on same rack as fish or different and cook at the same time.
Suggested Side: Chickpea Salad or Glazed Pistachio Carrots
- Turkey Meatloaf with Spinach
Ingredients
- To coat Cooking Spray
- 1 lb. Ground Turkey S
- 1 each Yellow Onion, chopped
- 1 each Egg
- 1 cup Breadcrumbs
- ½ tsp. Dried Thyme
- 1 Tbsp Worcestershire Sauce
- 1 package Frozen chopped spinach, thawed
- To taste Salt and Pepper
- 1 Tbsp. Dijon Mustard
- ½ cup Ketchup
- Optional:
- ¼ cup Shredded Mozzarella
Process
- Preheat oven to 375 F and spray a small loaf pan with cooking spray to coat.
- In a large bowl combine ground turkey, onion, egg, breadcrumbs, dried thyme. worcestershire sauce and spinach. Then season to taste with salt and pepper.
- If not using mozzarella, place mixture in loaf pan and shape to fit.
- If using mozzarella, place half of the mixture in the loaf plan and shape to fit. Cover with cheese. Place the other half of the mixture on top and shape to fit.
- Combine dijon and ketchup in a small bowl until well mixed. Cover the top of meatloaf with mixture and bake for 45-55 mins.
Suggested Side: Vegetarian Bean Soup of Chickpea Salad
- Crockpot Chicken and Potatoes
Ingredients
- 4 each Boneless Skinless Chicken Breasts S
- 4 each Russet Potatoes, peeled and cubed S
- 3 Tbsp. Olive Oil
- 1 Tbsp Italian Seasoning
- 2 cloves Garlic, minced
- To taste Salt and Pepper
- 1 each Lemon, juiced
- 1 Tbsp. Fresh parsley, chopped
- Optional:
- ¼ cup Grated Parmesan
Process
-
- In a large bowl place chicken and potatoes. Add olive oil, italian seasoning, garlic, salt and pepper. Toss to coat thoroughly.
- Transfer to crockpot and juice lemon over top.
- Cover and cook on low for 5-6 hours.
- When done, the chicken should be at 165 F and the potatoes should be tender. Plate chicken and potatoes, then top with parsley and parmesan if desired.
Suggested Side: Pistachio Glazed Carrots or Fruit Salad
Sides
- Glazed Pistachio Carrots
Ingredients
- 2 lbs. Carrots S
- 2 ½ Tbsp. Olive Oil
- 1 tsp. Salt
- 1 tsp. Pepper
- ¼ cup Pistachios, shelled and crushed S
- 2 ½ tsp. Honey
Process
- Preheat oven to 400 F and line a cookie sheet with parchment paper or coat with cooking spray.
- Rinse and dry carrots, place in a bowl. Add olive oil, salt, pepper and half ofthe pistachios.
- Toss until coated and place on cookie sheet. Roast for 20 mins.
- Flip carrots with a spatula and drizzle honey over top. Toss carrots on cookie sheet with honey. Cook for another 10 mins.
- Remove from oven and sprinkle with the rest of the pistachios and additional salt and pepper if desired.
- Fruit Salad
Ingredients
- 3 each Apples, peeled, cored and cut into bite size pieces S
- 3 each Navel Oranges, peeled and sliced S
- 3 each Peaches, pitted and quartered S
- 1 cup Blueberries S
Process
- Combine all ingredients in a large bowl and toss. Refrigerate and serve cold.
- Chickpea Salad
Ingredients
- 2 cans Chickpeas, drained and rinsed S
- 1 each Red Onion, chopped
- 3 stalks Celery, chopped
- To taste Salt and Pepper
- 3 Tbsp. Olive Oil
- 2 Tbsp. Apple Cider Vinegar
Process
- Combine chickpeas, red onion and celery.
- Toss with salt, pepper, olive oil and vinegar.
Soup
Vegetarian Bean Soup
Ingredients
- 1 Tbsp. Olive Oil
- 1 each Yellow Onion, chopped
- 2 each Leeks, chopped
- 3 each Carrots, peeled and chopped
- 4 cloves Garlic, chopped
- 2 Tbsp. Chili Powder
- 1 Tbsp. Cumin
- 1 tsp. Pepper
- 4 cups Vegetable Broth S
- 2 cans White Beans S
- 2 cans Kidney Beans S
- 1 bag Frozen Corn
- 1 can Crushed Tomatoes S
Process
- Heat oil in a large pot on medium-high. Saute onion, leeks, carrots and garlic for 5 min. Add seasoning and saute for 2 mins.
- Add broth, beans and corn. Bring to a boil.
- Add tomatoes, reduce to medium and simmer for 20mins.
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