How many times have you had the best of intentions to cook healthy meals for yourself and your family each evening, then got caught up in a million activities, only to make a quick pit-stop at McDonalds because you didn’t have time to plan anything for that night’s supper? Not that I’m speaking from experience or anything. *cough* Kiss your old ways goodbye, because Shrinking Kitchen makes it easy to stick to a plan. We do all the planning FOR you. We give you a new, healthy menu plan each and every Sunday and even include a handy grocery list! All you have to do? Print, shop, and cook! You’re welcome! We have weeks and weeks of menu plans for you to choose from!
MONDAY: PB2 Slow Cooker Thai Chicken.
TUESDAY: Grilled Salmon Nicoise Salad.
WEDNESDAY: Skinny Spaghetti.
THURSDAY: Skinny Cajun Chicken Penne.
FRIDAY: Light BBQ Chicken Pizza.
SATURDAY: Baja Fish Tacos with Chipotle-Lime Slaw.
SUNDAY: I’m taking the day off! Leftovers a.k.a. fend-for-yourself day.
Shrinking Grocery List
yukon gold potatoes, 2
green beans, 1 lb fresh
arugula or your favorite leafy green, 8 cups
dill, fresh, 1 Tbsp
garlic, 3 cloves
fresh ginger, 2 Tbsp
cilantro, 1 c
green cabbage, 3-4 cups
onion, 2 (at least one red)
cauliflower, 1 head
green onions, 2
kalamata olives, 12
cornmeal, 1/2 c
PB2, 4 Tbsp (or 1/4 c peanut butter)
Sriracha Hot Chili Sauce, 1 Tbsp
soy sauce, low-sodium 1 Tbsp
Truvia packet (or sugar)
peanuts, 1/3 c
unsweetened cocoa, 3/4 cup
brown sugar, 3/4 cup
evaporated fat-free milk, 3 1/2 Tbsp
powdered sugar, 1/2 c
bittersweet chocolate, 1 oz
pure chile powder
ground cayenne pepper
minced canned chipotle chiles in adobo sauce, 1-2 tsp
barbecue sauce, 1/2 c
Tony Chachere’s Lite Creole seasoning, 1 Tbsp
California Sun Dried Tomato Paste Spread, 1/4 c
2% or fat free Greek Yogurt, 1 c
butter, 2 sticks
light coconut milk, 3/4 c
feta cheese crumbles, 1/4 c
Mozzarella, 3/4 c
orange juice, optional
skim milk, 3/4 c
freshly grated Parmesan, 1/4 c
BREADS, RICE, and PASTA
whole grain penne pasta, 6 oz
flour tortillas, 6 ( I used the Smart & Delicious 100-Calorie tortillas)
MEAT, FISH, and POULTRY
fresh salmon fillets (4 ounce fillets), skin on, 3
boneless chicken breasts, 2
chicken breast tenderloins, 1 lb
boneless, skinless chicken thighs, 1 1/2 lbs (about 6 – 8 thighs)
Halibut, Walleye or Tilapia fillets (or a combination of any of the three), 1 1/2 lbs