CLICK HERE TO PRINT THIS WEEK'S MEAL PLAN + SHOPPING LIST
Shopping List
✔ | QUANTITY NEEDED | INGREDIENTS |
☐ | ½ cup | basil leaves |
☐ | 12 ounces | beer, any |
☐ | 5 | bell peppers, various colors |
☐ | 1 cup | blueberries |
☐ | ⅔ cup | buttermilk |
☐ | 5 stalks | celery |
☐ | 4 | chicken breasts |
☐ | 2 cups | chicken broth |
☐ | 4 cups | chicken, cooked shredded or chopped |
☐ | ½ cup | cilantro |
☐ | 28 ounces | crushed tomatoes |
☐ | 1 | cucumber |
☐ | 8 ounces | deli ham, sliced |
☐ | 13 cloves | garlic |
☐ | 1 | lemon |
☐ | 1 | lime |
☐ | 10 cups | mixed greens |
☐ | 1 cup | mozzarella |
☐ | 3 cups | okra, fresh or frozen |
☐ | 2 | onion |
☐ | 1 cup | parmesan cheese |
☐ | ½ cup | Pepperocini / banana peppers |
☐ | 8 ounces | pepperoni, sliced |
☐ | ½ cup | pesto (prepared) |
☐ | 10 | portabella mushrooms, large |
☐ | 16 ounces | provolone cheese, sliced |
☐ | 1 | red onion |
☐ | ½ cup | rice, uncooked NOT instant |
☐ | 3 cups | romaine lettuce |
☐ | 8 ounces | salami, sliced |
☐ | 24 | slider buns |
☐ | 1 pound | smoked sausage |
☐ | 4 | spinach wraps, large |
☐ | ½ cup | sunflower seeds or nuts of choice |
☐ | 4 | tomato |
☐ | 10 med-large | tortillas |
✔ | STAPLE INGREDIENTS |
☐ | all purpose flour |
☐ | balsamic vinegar |
☐ | bay leaves |
☐ | Cajun seasoning blend |
☐ | cayenne pepper |
☐ | chili powder |
☐ | crushed red pepper flakes |
☐ | cumin |
☐ | dried Italian herbs |
☐ | dried oregano |
☐ | hot sauce |
☐ | mayonnaise |
☐ | olive oil |
☐ | onion powder |
☐ | paprika |
☐ | pepper |
☐ | salt |
☐ | sugar |
☐ | vegetable oil |
☐ | white vinegar |
Monday
📖 Recipe
Balsamic Portabella Mushroom Wraps
This sandwich wrap recipe is full of tender, savory mushrooms, crisp romaine lettuce, ripe tomatoes, and topped with a fast-fresh basil mayonnaise that brings all of the flavors together.
Ingredients
For the Basil Mayo
- 1 cup mayonnaise
- 1 cup basil leaves fresh, packed
- 2 cloves garlic crushed
- juice of half a lemon
- sea salt to taste
- black pepper to taste
For the Mushroom Wraps
- 4 portabella mushrooms large, cleaned, dried, stem and gills removed
- 4 tablespoon balsamic vinegar
- 3 tablespoon extra virgin olive oil
- ¼ teaspoon sea salt
- ¼ teaspoon black pepper
- 4 spinach wraps large
- 3 cups romaine lettuce chopped
- 1 tomato sliced
- ½ cup parmesan cheese shredded
Instructions
For the Basil Mayo
- In a small food processor add the mayo, fresh basil leaves, crushed garlic cloves, the juice of half a lemon.
- Pulse and process until the basil is chopped and the mixture is the desired consistency.
- Taste, add salt and pepper as desired, and pulse again to combine.
- Transfer to a bowl or small jar and chill until ready to serve.
For the Mushroom Wraps
- First, prepare the clean and dry portabella mushrooms by removing the stem and scooping out the gills (soft inside brown material) with a small spoon.
- In a small bowl, combine the balsamic vinegar, olive oil, salt and pepper.
- Next, brush both sides of the mushrooms with the balsamic mixture. Turn them cap side DOWN on a baking sheet. Pour the remaining balsmic and oil over the mushrooms. Set aside for several minutes to give the mushrooms time to absorb the flavors.
- Heat a well-oiled grill or grill pan to medium high. Place the mushrooms cap side DOWN on the grill. Grill approximately 3 – 4 minutes. Flip, and cook an additional 3 – 4 minutes.
- Then transfer to a dish and cover with foil. When ready to serve, slice the mushrooms into thin strips.
- To assemble, evenly spread the basil mayo over a spinach wrap. Place a handful of chopped lettuce in the center. Top with tomato slices, parmesan cheese, and the mushroom strips.
- Carefully fold the mushroom wrap by tucking in each side, then folding the wrap over on itself, burrito style. Slice and serve with more of the basil mayo if desired.
Nutrition
Serving: 0.5WrapCalories: 390kcalCarbohydrates: 23gProtein: 7gFat: 31gSaturated Fat: 6gCholesterol: 16mgSodium: 579mgPotassium: 262mgFiber: 3gSugar: 4gVitamin A: 1940IUVitamin C: 3.5mgCalcium: 169mgIron: 2.4mg
Tried this recipe?Let us know how it was!
Tuesday
📖 Recipe
Blueberry + Buttermilk Fried Chicken Salad
A wholesome, hearty and filling fried chicken salad topped with fresh blueberries, tomatoes, sunflower seeds and more.
Ingredients
For the Buttermilk Fried Chicken
- 2 chicken breasts large, boneless skinless
- ¾ cup all purpose flour
- ⅔ cup buttermilk
- ⅓ cup vegetable oil
- ¼ teaspoon onion powder
- ¼ teaspoon salt
- ¼ teaspoon black pepper
For the Blueberry Salad
- 10 cups mixed greens
- 1 pint blueberries
- 1 cucumber sliced
- ½ red onion sliced
- ½ cup Roasted sunflower seeds or nuts
- ½ cup Parmesan cheese
Instructions
- Cut chicken breasts into strips. Heat half of the oil in a skillet to medium high. Heat until the oil shimmers and sputters when a drop of water is added.
- In a shallow bowl, combine the flour, onion powder, salt and pepper.
- In a separate shallow bowl, add the buttermilk.
- Dredge each chicken strip into the buttermilk. Shake to remove excess liquid. Dredge into the seasoned flour. Shake.
- Fry the buttermilk battered chicken in the hot oil for approximately 3-4 minutes on each side. Drain on newspaper or a brown paper bag.
- While the chicken is cooling, prepare your salad greens and ingredients.
- On a plate, arrange your greens, salad ingredients and top with fried chicken strips and salad dressing.
Notes
Nutritional info does not include salad dressing.
Nutrition
Serving: 1gCalories: 478kcalCarbohydrates: 43gProtein: 22gFat: 25gSaturated Fat: 18gCholesterol: 49mgSodium: 482mgPotassium: 684mgFiber: 4gSugar: 15gVitamin A: 1435IUVitamin C: 38.8mgCalcium: 234mgIron: 2.5mg
Tried this recipe?Let us know how it was!
Wednesday
📖 Recipe
Spicy Sheet Pan Chicken Fajitas
Make chicken fajitas at home with this easy, one-pan recipe. Featuring colorful veggies, tender chicken, and a spicy homemade fajita seasoning.
Ingredients
- 2 large chicken breasts boneless, skinless, cut into bite-sized strips
- 3 bell peppers various colors, sliced into strips
- 1 large onion peeled, sliced into wedges
- 4 cloves garlic minced
- 3 tablespoons oil
- 2 teaspoons chili powder
- 2 teaspoons cumin
- 1 teaspoon dried oregano
- 1 teaspoon salt
- ½ teaspoon cayenne pepper more or less to taste
- ½ teaspoon black pepper
- ½ teaspoon onion powder
- 1 lime halved
- ½ cup cilantro chopped
- 10 flour tortillas warmed
Instructions
- Preheat oven to 425 degrees. Lightly coat a large baking sheet with oil or non-stick spray.
- Arrange the sliced bell peppers, onion, garlic, and lime on the baking sheet.
- Next, place the chicken strips on top of the vegetables.
- Drizzle the chicken and vegetables with oil. With tongs (or your hands) stir the mixture to coat all pieces.
- In a small bowl, stir together the spices. Sprinkle evenly over the chicken peppers, and onions. Stir to coat.
- Bake for 25 minutes until the chicken is cooked through and the vegetables are crisp tender.
- Remove from oven and squeeze the lime over the top. Sprinkle with cilantro and serve with warm tortillas and your favorite toppings.
Notes
Nutrition information does not include the addition of toppings.
Nutrition
Serving: 1Tortilla with portion of chicken and peppersCalories: 204kcalCarbohydrates: 21gProtein: 13gFat: 8gSaturated Fat: 1gCholesterol: 29mgSodium: 501mgPotassium: 341mgFiber: 2gSugar: 4gVitamin A: 1351IUVitamin C: 50mgCalcium: 53mgIron: 2mg
Tried this recipe?Let us know how it was!
Thursday
📖 Recipe
Stuffed Portabello Mushrooms with Tomato + Pesto
This recipe for portabello mushrooms is out of this world good. Stuffed with marinated tomatoes, topped with melty cheese and basil pesto, you can enjoy this as a hearty side dish or a meat-free dinner.
Ingredients
- 6 large portabello mushroom caps
- 1 tomato diced
- 1 cup cubed mozzarella cheese
- ½ cup prepared pesto
- 2 TB olive oil divided
- 1 TB balsamic vinegar
- ½ teaspoon minced garlic
- Pinch of salt
- Pinch of black pepper
Instructions
- Preheat oven to 400 degrees.
- In a small bowl, combine the tomatoes, balsamic vinegar, garlic, 1 teaspoon of the olive oil, salt and pepper. Stir and let rest at room temperature while preparing the mushrooms.
- Wash and pat dry the mushroom caps. Gently scrape the inside of the mushrooms. Brush both sides lightly with the remaining olive oil.
- Flip the mushrooms so the smooth side is down on a wire rack over a baking pan. Evenly spoon the marinated tomato mixture into each mushroom. Top with cheese cubes.
- Position oven rack into top position. Bake for about 10 minutes, until the cheese is melted and the mushrooms are firm-tender. Broil for 1 - 2 minutes to toast the cheese if desired.
- Remove from oven, and spoon pesto over the top of each mushroom.
Nutrition
Serving: 1MushroomCalories: 198kcalCarbohydrates: 5gProtein: 6gFat: 16gSaturated Fat: 4gCholesterol: 16mgSodium: 318mgPotassium: 319mgFiber: 1gSugar: 3gVitamin A: 545IUCalcium: 130mgIron: 0.5mg
Tried this recipe?Let us know how it was!
Friday: Leftovers!
Saturday
📖 Recipe
Italian Sliders
Every bite is so delish. Toasted slider buns filled with layers of melted cheese, savory ham, salami, and pepperoni. Topped with red onion, tomato, and banana peppers, too and a signature homemade vinaigrette.
Ingredients
For the Homemade Vinaigrette
- 4 tablespoons extra virgin olive oil
- 3 tablespoons white vinegar
- 1 tablespoon water
- 1 tablespoon mayonnaise
- 4 cloves garlic finely minced or crushed
- 2 teaspoons sugar
- 1 teaspoon dried Italian herbs
- ½ teaspoon sea salt
- ½ teaspoon black pepper
For the Italian Sliders
- 24 slider buns split
- 16 ounces provolone cheese sliced
- 8 ounces Margherita® Genoa Salami sliced
- 8 ounces Margherita® Thick Sliced Pepperoni sliced
- 8 ounces black forest ham sliced
- 2 small tomatoes thinly sliced
- ½ purple onion peeled, thinly sliced
- ½ cup pepperocini pepper rings
Instructions
- First, preheat your oven to 350 degrees Fahrenheit.
- In a small jar, combine olive oil, vinegar, water, mayonnaise, garlic, herbs, sugar, salt and pepper. Seal with a lid and shake vigorously for 1 minute.
- Next, place the bottom halves of the slider buns on a baking sheet. Lightly brush the inside of the bun with the prepared vinaigrette.
- Layer slices of provolone cheese on top of the buns. Top with an even layer of salami, ham, another layer of provolone, and then the pepperoni.
- Then place sliced tomatoes, onions, and peppers on top. Drizzle several spoonfuls of the vinaigrette over everything.
- Place the top slider buns, then brush with melted butter and sprinkle with parmesan cheese.
Nutrition
Serving: 1SliderCalories: 280kcalCarbohydrates: 18gProtein: 13gFat: 17gSaturated Fat: 6gCholesterol: 36mgSodium: 697mgPotassium: 151mgFiber: 2gSugar: 4gVitamin A: 260IUVitamin C: 4mgCalcium: 174mgIron: 1mg
Tried this recipe?Let us know how it was!
Sunday
📖 Recipe
Rachel’s Best Chicken and Sausage Gumbo
Ingredients
- 4 cups cooked chicken shredded or chopped
- 1 lb smoked sausage sliced and browned (or kielbasa, andouille, etc)
- 5 celery stalks chopped
- 1 red bell pepper seeded and chopped
- 1 green bell pepper seeded and chopped
- 1 large onion peeled and chopped
- 1 28 oz can crushed tomatoes
- 6 cups water
- 2 cups chicken broth
- 12 oz beer any
- 24 oz package of frozen okra or 3-4 cups of fresh
- ½ cup dry rice not the instant kind
- ½ cup vegetable oil
- ½ cup all purpose flour
- 1 TB minced garlic
- 2 bay leaves
- 4 TB Franks Red Hot sauce
- 2 teaspoon SoLa Cajun Seasoning
- 1 teaspoon Adobo seasoning
- 1 teaspoon smoked paprika
- ½ teaspoon crushed red pepper
- ½ teaspoon black pepper
Instructions
- Chop and prepare all vegetables and meat. Set aside.
- In a large stock pot, combine flour and oil over medium heat. Cook and whisk constantly for about 15-20 minutes, until the mixture is a brownish red. If you burn it or see any black specks, you must start over.
- Once the oil and flour roux is the desired color, stir in the garlic and celery, peppers, and onions. Cook and stir the vegetables for 5 minutes.
- Slowly add the chicken broth, and stir. Add the tomatoes, beer, water, and bay leaves. Stir to combine well.
- Add the pre-cooked chicken, browned smoked sausage, and okra. Stir and bring to a boil. Add the rice, stir, and reduce to a simmer.
- Simmer for 15 minutes, then add the hot sauce, paprika, crushed red pepper, Adobo, hot sauce, and SoLa Cajun Seasoning.
- Combine well, and let simmer for 15 minutes. Taste, reseason if needed. Simmer for 15-45 minutes (to your desired consistency). Remove the bay leaves.
- Serve with crackers, hot rice, and additional hot sauce.
Tried this recipe?Let us know how it was!
Notes about This Week's Meal Plan:
- Each recipe makes at least 4 servings. Most make enough for leftover lunches depending on the size of your family.
- Feel free to switch the meals and days around to fit your schedule and mood.
- Use any leftover fresh veggies to create a simple tossed salad to serve with one of the meals.