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Shopping List
✔ | QUANTITY NEEDED | INGREDIENTS |
☐ | 1 cup | baby spinach leaves |
☐ | ½ cup | basil leaves |
☐ | 5 | bell peppers, various colors |
☐ | 2 cups | broccoli |
☐ | 2 | carrots |
☐ | 2 cups | cauliflower |
☐ | 4 stalks | celery |
☐ | 3 | chicken breasts, boneless, skinless |
☐ | 3 cups | chicken, cooked shredded or chopped |
☐ | 8 cups | chicken broth |
☐ | 15 ounces | diced tomatoes |
☐ | 19 cloves | garlic |
☐ | 2 inches | ginger root |
☐ | 1 cup | grapes, red or green, seedless |
☐ | ½ head | green cabbage |
☐ | 3 | green onions |
☐ | 12 ounces | jumbo pasta shells |
☐ | 4 to 6 | lump crab cakes |
☐ | 2 cups | mandarin orange setions |
☐ | 2 cups | marinara sauce |
☐ | 1 cup | mayonnaise |
☐ | 12 cups | mixed greens (romaine, green leaf lettuce, etc) |
☐ | 4 ounces | mozzarella |
☐ | 2 | onions |
☐ | 1 | orange |
☐ | ¾ cup | parmesan cheese |
☐ | ½ cup | pecans, choped |
☐ | 1 cup | quick-cook grits |
☐ | 2 cups | red / purple cabbage |
☐ | 2 cups | ricotta cheese |
☐ | 1 pound | salmon filet, skinless, boneless |
☐ | 1 ¼ cups | sharp cheddar cheese, shredded |
☐ | 1 cup | slivered almonds |
☐ | ¼ cup | sour cream |
☐ | 2 cups | sugar snap peas, fresh |
☐ | 1 ¼ cups | white cheddar cheese, shredded |
☐ | 1 ¾ cups | whole milk |
☐ | 2 cups | wonton strips |
☐ | 1 | zucchini |
✔ | STAPLE INGREDIENTS |
☐ | bay leaves |
☐ | butter |
☐ | cornstarch |
☐ | dijon mustard |
☐ | dill weed |
☐ | dried Italian herbs |
☐ | eggs |
☐ | garlic powder |
☐ | hoisin sauce |
☐ | honey |
☐ | hot sauce |
☐ | lemon juice |
☐ | oil |
☐ | pepper |
☐ | red pepper flakes |
☐ | rice wine vinegar |
☐ | salt |
☐ | sesame oil |
☐ | sesame seeds |
☐ | soy sauce |
☐ | sugar |
Monday
📖 Recipe
Mandarin Chinese Chicken Salad
Full of healthy crunch and Oriental flavor, this Mandarin Chinese Chicken Salad is loaded with tender, savory chicken, colorful vegetables and a delicious homemade ginger dressing.
Ingredients
For the Mandarin Chicken
- 3 chicken breasts boneless, skinless
- ¼ cup Mazola Corn Oil
- ¼ cup low sodium soy sauce
- 3 tablespoons rice wine vinegar
- 1 tablespoon ginger finely grated
- 3 cloves garlic finely minced
- ½ tablespoon mandarin orange zest
- ¼ teaspoon pepper
For the Ginger Dressing
- ¼ cup Mazola Corn Oil
- ¼ cup rice wine vinegar
- 3 tablespoons low sodium soy sauce
- 2 tablespoons mandarin orange juice
- 2 tablespoons honey
- 1 tablespoon hoisin sauce
- 2 teaspoons ginger finely grated
- 2 cloves garlic finely minced
- 1 teaspoon sesame oil
- 1 teaspoon red pepper flakes
For the Salad
- 12 cups mixed greens romaine, butter lettuce
- 2 cups mandarin oranges drained
- 2 cups red cabbage shredded
- 2 cups sugar snap peas
- 2 cups wonton strips
- 1 cup slivered almonds
- 2 green onions chopped
- 1 carrot peeled and sliced
Instructions
For the Mandarin Chicken
- Cut chicken into strips. Place into shallow dish.
- In a small bowl, whisk together the corn oil, soy sauce, rice wine vinegar, ginger, garic, orange zest and pepper. Pour over the chicken.
- Cover and refrigerate for at least one hour.
- Preheat oven to 425 degrees. Arrange a wire rack on top of a rimmed baking pan.
- Place the marinated chicken pieces on the wire rack. Bake in center of oven for 15 - 20 minutes, until juices run clear and the inside is no longer pink. Set aside.
For the Ginger Dressing
- Combine all ingredients in a jar.
- Seal with a lid and shake for 1 - 2 minutes until the ingredients are incorporated and the honey is dissolved. Let rest at room temperature until ready to serve.
For the Salad
- Prepare all ingredients as noted above.
- Assemble the salad in 4 large serving bowls by arranging a layer of greens in the bottom of each bowl.
- Top with the cabbage, green onions, snow peas, carrots and mandarin oranges.
- Slice the prepared chicken and evenly divide among each bowl.
- Add the crispy wonton strips and almonds.
- Serve with the prepared dressing.
Nutrition
Serving: 1gCalories: 569kcalCarbohydrates: 36gProtein: 33gFat: 33gSaturated Fat: 2gCholesterol: 72mgSodium: 1296mgPotassium: 1034mgFiber: 5gSugar: 17gVitamin A: 3920IUVitamin C: 79.4mgCalcium: 130mgIron: 3.2mg
Tried this recipe?Let us know how it was!
Tuesday
📖 Recipe
Baked Cheddar Cheese Grits Recipe with Crab Cakes
My Southern roots are showing with this savory recipe for Baked Cheddar Cheese Grits. This easy grits casserole is made with two types of gourmet cheddar cheese, fresh garlic, butter and chicken stock to give amazing flavor to a staple Southern dish. Served along with tender lump crab cakes and roasted red bell peppers.
Ingredients
- 4 lump crab cakes large
- 1 ¾ cups chicken broth
- 1 ¾ cups whole milk divided
- 1 cup water
- ¼ cup salted butter plus
- 2 tablespoons salted butter for buttering the dish
- 2 cloves garlic finely minced
- 1 teaspoon sea salt
- 1 cup grits quick cook (see notes for alternate preparation)
- 1 egg
- 2 teaspoons hot sauce more or less to taste
- ½ teaspoon black pepper
- 1 ¼ cups sharp cheddar cheese shredded, divided
- 1 ¼ cups white cheddar cheese shredded, divided
- 1 red bell pepper sliced into strips
- 1 tablespoon olive oil
- 1 green onion chopped, optional
Instructions
- Preheat oven to 350 degrees. Butter an 8x11 baking dish with two tablespoons of the butter. Set aside.
- In a large sauce pan, whisk together the chicken broth, 1 cup of the milk, and the water. Stir in the remaining butter, minced garlic and sea salt. Heat over medium low to a simmer, stirring frequently.
- Once the liquid mixture has come to a simmer, whisk in the grits. Whisk almost constantly until the mixture thickens. For quick grits = about 5 - 7 minutes. For regular grits = about 15 minutes. For old fashioned grits = about 20 minutes. The mixture will be soupy and not very thick.
- Remove the grits from heat. In a small bowl, whisk the egg, remaining milk, hot sauce and black pepper together until smooth. Whisk the egg mixture into the grits. Stir in one cup of each type of cheese, reserving some for the top.
- Pour the cheese grits into the prepared buttered baking dish. Bake in the preheated oven. For quick grits = 30 minutes. For regular grits = 45 minutes. For old fashioned grits = about 50 minutes or more, test them for doneness.
- Sprinkle the remaining cheese on top and return to the broiler for a few minutes until the cheese is melted and bubbly. Remove from the oven and let stand 5 minutes before serving.
- While the cheese grits recipe is baking, prepare the pepper strips by tossing them in the olive oil. Bake in a separate small baking dish along side the grits until the peppers are tender. Set aside until serving.
- Prepare the crab cakes according to package directions. Keep warm until serving.
- To serve family style, create a bed of cheese grits on a large platter. Top the grits with the prepared crab cakes. Serve along with the roasted red peppers and sprinkle the chopped green onion over the top. Serve warm!
Notes
Due to variations in crab cake ingredients and size, the nutrional value for this recipe is estimated based on 4 jumbo lump crab cakes prepared traditionally.
Nutrition
Serving: 6gCalories: 651kcalCarbohydrates: 35gProtein: 28gFat: 43gSaturated Fat: 18gCholesterol: 113mgSodium: 1657mgPotassium: 269mgFiber: 0gSugar: 4gVitamin A: 1660IUVitamin C: 31.8mgCalcium: 421mgIron: 0.9mg
Tried this recipe?Let us know how it was!
Wednesday
📖 Recipe
Honey Garlic Salmon Stir Fry
Deliciously easy, this recipe features seared fresh salmon, colorful crisp-tender veggies in an easy homemade honey garlic sauce.
Ingredients
- 1 pound salmon filet skinless, cut into bite-sized cubes
- 1 pinch salt
- 1 pinch black pepper
- 1 yellow bell pepper seeded, sliced
- 1 orange bell pepper seeded, sliced
- 1 onion large, peeled, cut into bite-sized wedges
- 6 cloves garlic finely minced
- 2 tablespoons extra virgin olive oil
- ¼ cup soy sauce
- ¼ cup water plus 1 tablespoon
- 3 tablespoons honey
- ½ teaspoon ginger
- 2 teaspoons cornstarch
- 1 tablespoon sesame seeds optional
Instructions
- First, prepare the salmon. Start with a fresh, boneless, skinless filet. Cut it into bite-sized cubes. (Around an inch.) Sprinkle with a pinch of salt and pepper.
- Next, prepare the vegetables. The peppers should be seeded and sliced, then halved. Peel the onion and cut into bite-sided wedges. Peel and mince the garlic cloves.
- In a wok or large skillet, heat the oil over medium high to high heat. When the oil starts to shimmer, add the salmon to the wok. Cook for 3 – 5 minutes, shaking the wok and flipping the salmon GENTLY to cook on all sides. Transfer the salmon to a bowl, cover with foil, and keep warm.
- Then in the same wok, add the bell peppers and onions. Cook and stir quickly for about 7 minutes or until crisp-tender.
- Stir in the garlic and cook until you can smell the garlic, about 1 minute.
- Carefully add the water soy sauce, honey, and ginger to the vegetables. Reduce heat to a simmer, and stir to combine.
- In a small bowl, stir together the cornstarch and 1 tablespoon of cold water. Pour this mixture into the wok and stir well.
- Increase heat to a low boil and cook for a minute or two until the sauce has thickened.
- Return the salmon to the pan, toss to coat well.
- Remove from heat and serve immediately. Garnish with sesame seeds if desired.
Nutrition
Serving: 1gCalories: 330kcalCarbohydrates: 23gProtein: 26gFat: 15gSaturated Fat: 2gCholesterol: 62mgSodium: 875mgPotassium: 780mgFiber: 2gSugar: 16gVitamin A: 1036IUVitamin C: 96mgCalcium: 54mgIron: 2mg
Tried this recipe?Let us know how it was!
Thursday
📖 Recipe
Spinach + Basil Ricotta Stuffed Shells
A delicious pasta dinner idea. Jumbo pasta shells are filled with a creamy, savory ricotta filling featuring fresh baby spiach and basil. Topped with marinara and melty mozzarella.
Ingredients
- 12 ounces jumbo pasta shells
- 2 cups ricotta cheese
- ¾ cup parmesan cheese divided
- ¼ cup sour cream
- 1 teaspoon dried Italian seasoning
- ¾ teaspoon salt
- ¼ teaspoon black pepper
- ¼ teaspoon garlic powder
- 1 egg lightly beaten
- 1 cup baby spinach leaves heaping, chopped
- ½ cup basil leaves chopped
- 2 cups marinara sauce
- 4 ounces mozzarella cheese
Instructions
- First, prepare the pasta shells according to package directions for AL DENTE. You want to slightly undercook the shells so they won’t be too soft after baking. Drain and set aside.
- Preheat oven to 350 degrees Fahrenheit. Spoon about ½ cup of the marinara sauce into the bottom of a lightly greased 8×10 baking dish. Set aside.
- In a large bowl, stir together the ricotta cheese, ½ cup of parmesan cheese, sour cream, salt, pepper, and all seasonings. Combine until smooth. TASTE it and re-season to your preference. Then add the egg.
- Gently fold in the fresh chopped spinach and basil until well incorporated.
- Next, transfer the ricotta filling to a piping bag (or ziplock bag). Snip off of the end and fill each shell with the mixture.
- Place each shell into the baking dish on top of the marinara. Repeat until all shells have been filled.
- Spoon the remaining sauce over the top of the shells and top with mozzarella cheese. Sprinkle with parmesan.
- Cover and bake for 30 minutes. You can remove the foil during the last 5 minutes of baking if desired to melt the cheese until bubbly.
Nutrition
Serving: 1gCalories: 510kcalCarbohydrates: 51gProtein: 28gFat: 22gSaturated Fat: 13gCholesterol: 98mgSodium: 1132mgPotassium: 566mgFiber: 3gSugar: 6gVitamin A: 1618IUVitamin C: 7mgCalcium: 464mgIron: 3mg
Tried this recipe?Let us know how it was!
Friday: Leftovers!
Saturday
📖 Recipe
Hearty + Healthy Cabbage Soup
Every bowl of this savory cabbage soup is packed with colorful veggies. Slow simmered to perfection, this flavorful soup is wholesome and filling.
Ingredients
- 2 tablespoons olive oil
- 4 cloves garlic minced
- 1 onion peeled, chopped
- 2 stalks celery chopped, with leaves
- 2 carrots large, chopped
- ½ head cabbage chopped
- 2 bell peppers seeded, chopped
- 2 cups broccoli chopped
- 2 cups cauliflower chopped
- 1 zucchini chopped
- 15 ounces diced tomatoes undrained
- 1 teaspoon salt
- 1 teaspoon Italian seasoning
- 2 bay leaves
- ½ teaspoon black pepper
- 6 cups chicken broth or vegetable broth
- hot sauce optional, to taste
Instructions
Stovetop Instructions
- Wash and prepare all vegetables according to recipe list.
- In a large soup pot, heat olive oil to medium high. Stir in the garlic, onion, celery and carrots. Cook and stir until the garlic is golden and the onions are transclucent, about 10 minutes.
- Add the remaining vegetables. Sprinkle with salt and pepper. Cook and stir for 10-15 minutes. The vegetables will be crisp tender.
- Next stir in the undrained tomatoes, broth, bay leaves, and Italian seasoning. Combine and bring to a low boil, stirring frequently.
- Reduce heat to a simmer, cover, and cook for 1 – 2 hours, stirring occasionally, until the carrots are tender. Season with more salt, pepper, and hot sauce to taste.
Crockpot / Slowcooker Instructions
- Wash and prepare vegetables according to recipe list.
- In a 6 quart crockpot or slowcooker, stir together all ingredients.
- Cover and cook on low for 8 hours or on high for 4-5 hours.
Nutrition
Serving: 1gCalories: 86kcalCarbohydrates: 12gProtein: 3gFat: 4gSaturated Fat: 1gSodium: 791mgPotassium: 569mgFiber: 4gSugar: 6gVitamin A: 3066IUVitamin C: 92mgCalcium: 73mgIron: 1mg
Tried this recipe?Let us know how it was!
Sunday
📖 Recipe
The Best Chicken Salad Ever
This chicken salad is the best ever! Creamy, savory with pops of sweetness from fresh grapes...crunch and texture from celery and chopped pecans. So good!
Ingredients
- 1 cup mayonnaise
- 2 tablespoons dijon mustard more or less to taste
- 2 cloves garlic pressed
- ½ teaspoon dried dill weed more to taste
- 1 lemon wedge squeezed juice
- 1 tablespoon sugar scant, less to taste
- ¾ teaspoon salt more to less to taste
- ½ teaspoon black pepper
- 3 cups cooked chicken chopped and / or shredded
- 1 cup seedless grapes halved / quartered
- ½ cup celery finely diced
- ½ cup pecans chopped
Instructions
- First, in a small bowl, whisk together the mayonnaise, dijon mustard, dill, pressed garlic, lemon juice, sugar, salt, and pepper until combined.
- Next, add the chicken and remaining ingredients to a large bowl. Toss with the prepared dressing until well combined.
- Taste and reseason to preference. Serve.
Nutrition
Serving: 0.5cupCalories: 209kcalCarbohydrates: 6gProtein: 1gFat: 21gSaturated Fat: 3gCholesterol: 9mgSodium: 355mgPotassium: 86mgFiber: 1gSugar: 5gVitamin A: 47IUVitamin C: 7mgCalcium: 14mgIron: 1mg
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.
- If you are on a tight budget, you can leave out the sesame seeds. Replace the sesame oil with regular oil. Use any type of Asian-style sauce for the Hoisin sauce. Also, if needed, replace the red cabbage with green cabbage since it is less expensive.