Help for your first week of 2012 - Menu, Grocery List and Recipes
Here is a menu for your first week of 2012, including your grocery list and recipes. A full 5 days for this week (or whenever your 2012 actually starts!).
Monday - BBQ Chicken Sandwiches (side of black beans)
Tuesday - Meatloaf (side of sweet potato fries)
Wednesday - Penne Pasta with Veggie Sauce
Thursday - Tacos (side of spanish rice)
Friday - Soup, Salad and Bread (tomato soup; spinach salad with feta cheese, almonds and strawberries or blueberries; homemade bread, I get bread from our farmer's market and just break it up into large pieces to dip or just eat)
Some notes: I have the tacos to be made with ground turkey, you could use shredded chicken or fish depending on what you like. Using the leftover BBQ chicken from Monday is also something we have done in the past and the tacos turned out great. I make my own sweet potato fries from the sweet potatoes I get from our local farmer's market. I also use black beans I get from the farmer's market, you can also use the canned blacked beans from the grocery store. You will also likely have leftovers from Monday's meal and Wednesday's meal. Sometimes at our house, Friday is leftover night, where we eat what has been left over from the week so it doesn't go bad.
Grocery List
Chicken Breast (4-6 breasts)
2 cans of black beans (or from your local farmer's market)
Whole wheat buns or thin sandwich slices
1 bottle of BBQ sauce
3lbs of ground turkey
3-4 whole sweet potatoes
1 box of wheat penne pasta
Various in season veggies
2 cans pasta sauce
lettuce
tomato
1 bag of low fat shredded mexican cheese
brown rice
pico de gallo
bag of spinach
feta cheese (crumbled)
almond slivers
strawberries or blueberries
bread
Recipes
BBQ Chicken - Put frozen chicken breasts (4-6) in a crock pot with your favorite BBQ sauce. Put in high for 4 hours or low for 6-8 hours. Once done, shred chicken breasts right in the crock pot. Add BBQ chicken to whole wheat buns. Heat and serve your black beans.
Meatloaf - thaw 2 lbs of ground turkey. Mix ground turkey, 1/2 cup oatmeal, 1 egg and preferred seasoning (I use salt, pepper, garlic salt and a little ketchup) in a bowl. Form into muffin pan OR into a loaf pan. I top mine with ketchup and mustard to the top. Cook at 375 for about an hour. Peel sweet potatoes. Cut into french fry sizes. Add them to a large bowl with a small amount of olive oil, some salt and pepper. Mix it up so the fries are coated. Put on cookie sheet. Bake in oven with meatloaf at 375 for about 45 minutes. Turn fries every so often to get the sides browned.
Penne Pasta and Veggie Sauce - Add seasonal veggies like fresh zucchini, squash, onion, sliced roma tomatoes, mushrooms, spinach, etc. to a saucepan. Cook in small amount of olive oil for a very short time, just browning the outside of the veggies. Add the sauce (any kind of sauce works with this) and heat. Prepare noodles as directed. You can add cheese to the top or prepare as you would like in typical spaghetti.
Tacos - Prepare these as your normally would, but replace your ground hamburger with chicken or ground turkey. My spanish rice is simply brown rice mixed with pico de gallo.
Soup, Salad and Bread - I prepare either homemade chicken noodle soup or low sodium tomato soup. A very easy salad is a bag of spinach leaves with crumbled feta cheese and some sort of berry. We like either strawberries or blueberries. I add a little olive oil and vinegar to mine, otherwise you can get a vinaigrette. The spray dressing work really well on spinach leaves. For bread, I like a sourdough or heavier bread broken into pieces to dip into your soup.
Most important - BE CREATIVE and make it your own!
Monday - BBQ Chicken Sandwiches (side of black beans)
Tuesday - Meatloaf (side of sweet potato fries)
Wednesday - Penne Pasta with Veggie Sauce
Thursday - Tacos (side of spanish rice)
Friday - Soup, Salad and Bread (tomato soup; spinach salad with feta cheese, almonds and strawberries or blueberries; homemade bread, I get bread from our farmer's market and just break it up into large pieces to dip or just eat)
Some notes: I have the tacos to be made with ground turkey, you could use shredded chicken or fish depending on what you like. Using the leftover BBQ chicken from Monday is also something we have done in the past and the tacos turned out great. I make my own sweet potato fries from the sweet potatoes I get from our local farmer's market. I also use black beans I get from the farmer's market, you can also use the canned blacked beans from the grocery store. You will also likely have leftovers from Monday's meal and Wednesday's meal. Sometimes at our house, Friday is leftover night, where we eat what has been left over from the week so it doesn't go bad.
Grocery List
Chicken Breast (4-6 breasts)
2 cans of black beans (or from your local farmer's market)
Whole wheat buns or thin sandwich slices
1 bottle of BBQ sauce
3lbs of ground turkey
3-4 whole sweet potatoes
1 box of wheat penne pasta
Various in season veggies
2 cans pasta sauce
lettuce
tomato
1 bag of low fat shredded mexican cheese
brown rice
pico de gallo
bag of spinach
feta cheese (crumbled)
almond slivers
strawberries or blueberries
bread
Recipes
BBQ Chicken - Put frozen chicken breasts (4-6) in a crock pot with your favorite BBQ sauce. Put in high for 4 hours or low for 6-8 hours. Once done, shred chicken breasts right in the crock pot. Add BBQ chicken to whole wheat buns. Heat and serve your black beans.
Meatloaf - thaw 2 lbs of ground turkey. Mix ground turkey, 1/2 cup oatmeal, 1 egg and preferred seasoning (I use salt, pepper, garlic salt and a little ketchup) in a bowl. Form into muffin pan OR into a loaf pan. I top mine with ketchup and mustard to the top. Cook at 375 for about an hour. Peel sweet potatoes. Cut into french fry sizes. Add them to a large bowl with a small amount of olive oil, some salt and pepper. Mix it up so the fries are coated. Put on cookie sheet. Bake in oven with meatloaf at 375 for about 45 minutes. Turn fries every so often to get the sides browned.
Penne Pasta and Veggie Sauce - Add seasonal veggies like fresh zucchini, squash, onion, sliced roma tomatoes, mushrooms, spinach, etc. to a saucepan. Cook in small amount of olive oil for a very short time, just browning the outside of the veggies. Add the sauce (any kind of sauce works with this) and heat. Prepare noodles as directed. You can add cheese to the top or prepare as you would like in typical spaghetti.
Tacos - Prepare these as your normally would, but replace your ground hamburger with chicken or ground turkey. My spanish rice is simply brown rice mixed with pico de gallo.
Soup, Salad and Bread - I prepare either homemade chicken noodle soup or low sodium tomato soup. A very easy salad is a bag of spinach leaves with crumbled feta cheese and some sort of berry. We like either strawberries or blueberries. I add a little olive oil and vinegar to mine, otherwise you can get a vinaigrette. The spray dressing work really well on spinach leaves. For bread, I like a sourdough or heavier bread broken into pieces to dip into your soup.
Most important - BE CREATIVE and make it your own!
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