Menu Plan Your Butt Off {May 20, 2012}
Welcome to another great edition of Menu Plan Your Butt Off! Each week we let you off the hook and put together a delicious, healthy meal along with a detailed grocery list. Just Pin or bookmark this post, print out the grocery list, and you’re set for the week. It will be our little secret!
I don’t know about you, but this week is our last full week of school, and there are so many things going on. Awards ceremonies, field trips, and conferences can derail dinner plans if you’re not prepared! We’ve put together this quick and easy menu plan to get you through the busiest of weeks!
You can prepare some of the recipes ahead of time, like the black bean soup, spring green bean salad, and the red beans & rice.
Monday
Mediterranean Veggie Pita with Zesty Black Bean Soup
Tuesday
Red Beans with Chicken Andouille Sausage & Rice - Throw this together and let it simmer on the stove while you run your errands. If it cooks longer than 2 hours, it’s not big deal, just make sure it’s on low heat. This is also great for lunch the next day if there’s any leftover!
Wednesday
Skinny Pimento Cheese (trust me!) Sandwiches and Hearty Vegetable Soup - Don’t feel limited to the veggies listed in the recipe. Grab whatever is fresh, seasonal, and cheap – you can’t really go wrong. This meal is reminiscent of a grilled cheese and tomato soup in my book!
Thursday
Simple Tomato Ricotta Pasta and Spring Green Bean Salad
Friday
Chicken Tetrazzini – A Comfort Food Gets Light - Easy and cheesy. How can you go wrong? Serve this up with a nice green salad and you’re good to go.
Saturday
Go out to dinner! You totally deserve it!
Sunday
Easy Mongolian Beef over brown rice (or pasta) and steamed asparagus.
Plan Ahead
If you’re planning ahead for Memorial day, why don’t you check out our Southwestern Turkey Burgers and Guilt Free Picnic Potato Salad. (not included in grocery list below)
Breakfast, Snacks, & Desserts
Harvest Muffins {Apple, Zucchini, & Carrot}
Meyer Lemon Bars (you can use any type of lemon) – These are amazing!
And here is your grocery list! I know it looks long, but I’m sure you’ll have a lot of these items already in your fridge or pantry!
Do you want fresh, hot recipes and menu plans delivered each week? Be sure to subscribe over on the left sidebar!
Menu Plan Your Butt Off – May 20, 2012
Produce
red, orange, or yellow pepper, 1 pepper
4 medium onions
Carrots, whole – 1 bag
3 lemons
1 shallot
Asparagus, 1 bunch
zucchini (or cucumbers if you prefer), half a regular-sized vegetable, with slices halved
baby spinach or mixed greens, 1 cup
celery, 1 bunch
1 poblano pepper
garlic
1 pound green beans
1 pound grape tomatoes, halved
1 large shallot, minced
2 Tablespoons of fresh parsley, diced (or 1 tsp dried)
1 tablespoon fresh thyme, chopped finely
6 campari or plum tomatoes, diced (you could also use 2 large beefsteak or about 2 cups grape)
3 large green onions, sliced crosswise into thirds
zucchini, 1
apple, 1
1/2 teaspoon of grated ginger (about 1/2 inch piece)
Perishables
eggs, 7
part skim ricotta, 8 oz
feta cheese, 2 Tbsp
cheddar, 3 cups shredded, reduced fat
parmesan, 5/8 cup shredded
Greek, Non-Fat, Plain Yogurt, 2 ounces
light sour cream, 1 (8-oz.) container
lowfat kefir, 1/2 cup plain (near the yogurt)
light mayonnaise, 2 tablespoons
butter, 8 Tbsp
frozen peas, 1 cup
Meat
Applegate Andouille Chicken Sausage (or similar), 1 12 ounce package
chicken breasts, 4-5 boneless, skinless
flank steak, 1 1/4 lbs
Pantry
whole wheat pita bread, 3 slices
black beans, 2 cans low sodium
beef broth (or vegetable), 2 cans low-sodium
diced tomatoes no salt added, 14 oz can
tomato sauce, no salt added, 28 ounce can
vegetable or chicken broth, low-sodium 2 cups
lower-sodium chicken broth, 1 can
Campbell’s Healthy Request cream of mushroom soup, 1 (10 3/4-oz.) can
Campbell’s 98% fat free cream of chicken soup, 1 (10 3/4-oz.) can
Campbell’s Healthy Request cream of celery soup, 1 (10 3/4-oz.) can
pimentos in a jar, 2 oz.
jar sliced mushrooms, 6-oz.
kalamata olives, 12 cut in halves
whole wheat elbow macaroni, 1 cup
vermicelli, 1 (16-oz.) package
whole wheat pasta – bowties and/or penne 8 oz dried
dry red kidney beans, 1 pound (16 ounces)
brown rice, 2 cups
olive oil
canola oil
cornstarch, 1/4 cup
soy sauce, 1/2 cup (lower sodium)
apple cider vinegar, 3 tablespoons
whole wheat flour, 1 cup
all purpose flour, 1 cup
baking soda
baking powder
dried cranberries, 1/8 cup
100% white wheat flour, 1 1/3 cup
light brown sugar, 3/4 cup
flax seeds, 1/4 cup
vanilla extract, 1/2 tsp
powdered sugar, 1 1/2 cup(s)
Seasonings
kosher salt
black pepper
chipotle chili powder
cumin
cayenne
dry oregano leaves
bay leaf
dried Italian herbs
dried dill
dry basil
Tony Chachere’s low-sodium creole seasoning (or similar)
red pepper flakes
pumpkin pie spice
Shrinking Kitchen – www.shrinkingkitchen.com
find more menu plans here!
Category: Menu Plans
