Archive | Menu RSS feed for this section

My Weekly Menu

4 Nov

On Saturdays, I spend time thinking about what we will eat for the week and then plan out the menu and create a grocery list. This way, on Sunday, I am ready to go out and get everything I need for the entire week. For me, this saves time, money and energy.

As I’m planning my menu for the week, I make sure to think about what’s going on each night so that I can plan accordingly (i.e. if I won’t be home until later, I will plan to make something with leftovers or ask my husband to make dinner that night).

Anyway, I thought it may be helpful to post my menu’s on the blog, not only for you to get ideas, but also for me to remember what I’ve made in the past when I’m struggling to think of something to add to a new menu.

  • Sunday, 10/30: Vegetable & Chickpea Curry – I made this in the slow cooker and it was delish over a little rice with a few homemade pita chips on the side
  • Monday, 10/31: Vegetable wrap panini w/ a side of sautĂ©ed asparagus – usually I prep and my husband makes them when he gets home, but on Monday, he did it all 🙂 – we use onions, red pepper, yellow pepper, portabello mushrooms, mozzarella cheese and a little hummus…we use the Cuisinart 3-in-1 panini press, which has become a staple in our kitchen
  • Tuesday, 11/1: Leftover curry dish – this was a late night for us so I needed something quick and easy
  • Wednesday, 11/2: Steak tips (from the butcher – YUM!), basmati rice w/ peas and carrots (I’ll be posting this recipe later…love it!)
  • Thursday, 11/3: Pizza night…this is another meal that my husband always makes and it’s SO good. I do the prep work and he creates it. We use a beer pizza crust dough from a local restaurant and top it with chopped tomatoes, broccoli, baby bellas, artichoke and mozzarella cheese. BTW…another one of our kitchen staples = pizza stone
  • Friday, 11/4: Shrimp Caesar salad – I will actually roast the shrimp and make the Caesar from scratch using an Alton Brown recipe…much healthier and tastier this way. Also, instead of making croutons and consuming all of that bread, I make a few pita chips and crumble them on top of the salad
  • Saturday, 11/5: White bean and kale (you can sub with spinach) soup – another slow cooker meal

I hope this helps. Let me know your favorite weeknight meals by leaving comments below.

Advertisements

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.

Menu

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!

Weekly Menu & Grocery List

12 Mar

In an effort to help you plan your meals better, I am including a sample menu that you could use for the week, as well as a corresponding grocery list and a list of things that you should have in your pantry that you will need. Please TRY to cut out any processed foods from your diets and buy fresh ingredients from your local grocers, farms and butchers. As I have written before, I live in the stix and have found local vendors…if I can do it, SO CAN YOU! Good luck and let me know how things turn out!

Grocery List (based on 2 people)

CAVEAT…yes, I know this is a long list and I know it’s expensive BUT…try to keep a tally of what you spend in a given week when you are ordering in or going to lunch with co-workers or even if you are making multiple runs to the grocery store versus the one BIG trip. You will probably see that it evens out, in fact, you may even see a savings with the one trip. In the end, your body, your health and your family’s health should be top priority. You can certainly modify here to cut costs and I’m happy to hear your feedback.

  • 1 cantaloupe
  • 1 large head of romaine lettuce
  • 5 oz. package of arugula
  • 16 – 20 oz. baby spinach OR 8 oz. spinach/8-10 oz. kale (for mushroom soup)
  • 4 yellow onions
  • 4 apples
  • 4 Portobello mushrooms
  • 1 8 oz. package of sliced baby bella mushrooms
  • 6 large organic white mushrooms
  • 1 bunch green onions (scallions)
  • 1 bunch of fresh thyme
  • 1 bunch of fresh basil
  • 2 stalks of celery (optional as this may not be in season)
  • 1 bunch bok choy
  • 6 carrots
  • 1 bunch of asparagus
  • 4 baking potatoes
  • 2 lemons
  • 2 cucumbers
  • 1 package of strawberries
  • 2 heads of garlic
  • Organic quick oats
  • Shelled walnuts
  • Organic granola
  • 1 can organic black beans
  • 1 can organic cannellini beans
  • 1 box or bag of whole wheat pasta
  • 1 28 oz. can of diced tomatoes
  • 6 cups low-sodium vegetable stock
  • Organic whole wheat English muffins
  • 1 wheat bread boule (for soup dipping)
  • 1 loaf of 100% whole wheat bread
  • 1 package of whole wheat pizza dough or dough mix
  • Organic hummus (whichever flavor you prefer)
  • Cottage cheese – 4 pack or container w/ enough for 4 servings
  • Feta, bleu or goat cheese crumbles
  • 8 oz. mozzarella cheese
  • 4 oz. fontina cheese
  • 4 organic cheese sticks
  • Organic Greek-style yogurt (2 4-packs of Oikos recommended)
  • Eggs (18)
  • Almond milk – unsweetened
  • 2 all natural boneless/skinless chicken breasts
  • 8-10 large shrimp (USA only) – uncooked/preferably deveined
  • 2 pieces (approx. 4 oz. each) of lean meat (i.e. filet)
  • Edamame (frozen) – 1 bag
  • 1 bottle of cabernet sauvignon

Recommended to Have in Your Pantry/Fridge

  • Extra Virgin Olive Oil
  • Organic cooking spray
  • Unbleached all-purpose flour
  • Maple syrup
  • Crushed red pepper flakes
  • Kosher salt
  • Organic whole wheat flour
  • Almond Butter – all natural and/or organic
  • Organic fruit preserves
  • Worcestershire sauce
  • Low sodium soy sauce
  • Balsamic vinegar
  • Champagne vinegar
  • Rice vinegar
  • Dijon mustard
  • Tomato paste
  • Low sodium chicken or vegetable stock
  • Brown rice
  • Pearl barley
  • Organic unsalted butter
  • Parmesan cheese
  • Frozen blueberries