Weekly Menu & Grocery List

27 Mar

I typically plan out my weekly menu and grocery list on Sundays and get all of my shopping done that day for the week to come. Below, you will see my menu for today through Friday. I typically go through Saturday dinner, but this week, we have plans to go out for dinner. I also have an event on Saturday that includes a pot luck lunch so I am planning on making the soup I will bring to the potluck on Friday night and my husband and I will have that for dinner (2 birds, 1 stone).

I have also included a grocery list in case that would be helpful. I have included things that I eat for breakfast, lunch and snacks. Basically, for each breakfast, lunch and snack, I make sure to include a good carb, a protein and most times, a vegetable. Examples of breakfast include scambled eggs (2 whites, 1 yolk), 1/2 of a whole wheat english muffin or a slice of whole wheat toast, and 2 slices of tomato. Snacks could be organic Greek-style yogurt with blueberries and granola. For lunch, I either have leftovers, some type of quick, easy and healthy pasta dish (with organic brown rice pasta) or a PB & A (almond butter) with a side salad or veggies/hummus.

One more note, I gave up meat for Lent. I am still eating fish, but trying to keep that to 1 or 2 times per week. You can add/substitute with meat with any of the options below.


Sunday: Veggie Wrap and Baked Sweet Potato fries (I’ll post the sweet pot. fry recipe…quick, easy, healthy and goooood). For the veggie wrap, I will include sauted mushrooms, spinach, onion, tomatoes (I am going to use some leftover roasted tomatoes that I had from last week) and mozzarella cheese

Monday: Broiled salmon, roasted yukon gold potatoes, sauteed asparagus (I would grill the salmon and asparagus, but my grill is not accessable right now)

Tuesday: Homemade pizza with broccoli, artichoke, mushrooms, diced tomato and mozzarella cheese – we use whole wheat pizza dough and substitute the sauce with a little olive oil. My husband is the pizza master in our house so this is his night

Wednesday: Eggplant lasagna – I plan on using eggplant, spinach and roasted roma tomatoes…I am meeting a friend for HH on this night so I will make the lasagna in the am so that when my husband gets home he can pop it in the oven and when I get home we’ll be ready to eat

Thursday: Greek salad and whole wheat tandoori Naan – you could add chicken or flank steak to this and it would be really good

Friday: Black bean soup – YES, I just made this a week ago, but it was SOOOOO good, I want it again. Plus, I am planning to bring it to a pot luck lunch on Saturday so this will make it easier

Grocery List

  • Cilantro (2 bunches b/c making a double serving of black bean soup)
  • Roma tomatoes x 6 (roasting them for the lasagna)
  • Sliced baby bellas
  • Basil
  • Eggplant (3 italian eggplants)
  • Apples
  • Blueberries
  • Spinach
  • Sweet potatoes x 2 (or 1 gigantic one)
  • Asparagus
  • Yukon gold potatoes x 6-8
  • Onion – 3 extra large
  • Head of romaine lettuce (whichever lettuce you prefer for Greek salad)
  • 1 red pepper
  • 1 yellow pepper
  • 1 cucumber
  • 1 head garlic
  • 1 bunch green onions (scallions)
  • Parmesan cheese
  • Ricotta cheese
  • Organic mozzarella sticks (good protein for snacks)
  • Small block of cheddar cheese (black bean soup garnish)
  • Feta cheese
  • Mozzarella cheese (2 packages – 1 for pizza and 1 for lasagna (will also need about 2 slices for veggie wraps)
  • 4-pack of Oikos organic Greek-style yogurt (vanilla)
  • 4-pack of 2% milk cottage cheese
  • Organic cage-free certified humane brown eggs…OK, these are expensive, not gonna lie, but do you really want to eat those other eggs?!
  • Organic fat free milk
  • Almond milk
  • Organic half and half (I like a splash for my coffee)
  • Coffee (I am really enjoying “Peets” French Roast these days)
  • Organic fruit spread (jelly)
  • 1 loaf of 100% whole wheat bread
  • 100% whole wheat english muffins
  • 1 package of whole wheat tandoori Naan
  • Chopped walnuts (I use this in oatmeal)
  • Organic granola – read the back and make sure it’s not loaded in sugar (a good rule of thumb = 10g or less per serving)
  • Extra Virgin Olive Oil
  • Chicken strips for the dog (I get these in the butcher section)
  • 1.5 lbs of Salmon (make sure it comes from the US) – I like sockeye salmon from Alaska
  • 1 can organic artichokes in water NOT oil
  • 8 15 oz cans of black beans (doubled b/c of extra black bean soup for pot luck)
  • 3 cans diced tomatoes (1 for the pizza, 2 for the black bean soup b/c it’s doubled)
  • 2 28 oz cans of organic crushed tomatoes (for lasagna)
  • 2 packages/boxes of organic brown rice pasta (I use this for lunches)
  • Whole wheat lasagna noodles
  • 2 cartons of organic low-sodium, cage-free chicken broth or low-sodium organic vegetable broth (1 is for my dog’s food; 1 is for the black bean soup which is doubled)
  • 1 pakcage of whole wheat large tortillas (for wraps)
  • 1 package of whole wheat pizza dough
  • Nice bottle of Italian red wine for me
  • 6-pack of Stella (beer) for my husband
  • 1 75% dark organic chocolate bar (1-2 squares is nice for a little treat after dinner)

This will cost me about $250, but is my ONLY trip to the grocery store this week – remember, I am only buying organic all-natural products. I may go overboard in that department so you may find better deals. Also, I live in the stix and use a local grocer…because I’m not in a major metro area, our groceries are a little more expensive.

Happy shopping, cooking and eating!


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