The last day of January…1/12th through 2016. Yikes! Has your year gotten of to a brilliant and healthy start? Or are you like me…a few hiccups? The gym and healthful eating have been a bit spotty for me so far in 2016, but I’m starting afresh in February.
Or at least avoiding cake.
So I’ll be throwing myself into using menu plans with a vengeance! Our menu plans are so handy – they come with a printable grocery list and a week’s worth of dinner recipes complete with nutrition information.
I know you’re probably busy and I’m not going to take much of your time…actually, I’m going to give you some time back. How about that? Browse our healthy menu plan, print the handy dandy grocery list below before you embark on your weekly grocery trip and you’ll be in and out in no time flat.
If you’re new to Shrinking Kitchen…welcome! Just so you know, we do this free menu plan/printable grocery list every single week. So make sure to come back every Sunday for a yummy, healthy and exciting menu plan. If today’s plan isn’t striking your fancy, we’re got almost four years worth of menu plans in our archives! And they too have printable grocery lists!
Thursday: Light and Speedy Chicken Cutlets served over mixed greens with balsamic vinaigrette and parmesan.
Friday: Take a night off! Go out for something delicious and healthy!
Saturday: Grilled Salmon Nicoise Salad
Sunday: Lightened Up Crock Pot Beef Stroganoff with steamed broccoli.
Snack: Chunky Mango Avocado Salsa
Super Awesome Printable Grocery List!
For the Quinoa with Spinach and Mushrooms
3/4 cup whole wheat flour
3/4 teaspoon baking powder
2 tablespoons cold butter
1/2 onion, diced
2 cloves garlic
2 cups mushrooms
6 oz fresh baby spinach, roughly chopped
2 teaspoons fresh thyme, roughly chopped
1/2 teaspoon freshly grated nutmeg (optional)
1 1/2 cups cooked quinoa (prepare 1/2 cup dry quinoa in 1 cup water per package instructions)
For the Slow Cooker Balsamic Chicken with Olives
2 pounds boneless, skinless chicken breasts
1 can diced tomatoes (14.5 oz)
1 can tomato sauce (14.5 oz)
1 onion thinly sliced
4- 6 garlic cloves, whole
1/2 cup balsamic vinegar
12 pitted kalamata olives
palmful Italian herb mix (thyme, basil, rosemary, oregano)
1 package whole wheat spaghetti
For the Tex Mex Rice Bowl
1 (8.8-ounce) pouch precooked brown rice or equivalent in traditional brown rice
8 ounces ground sirloin
1/4 cup water
1 1/2 tablespoons 40%-less-sodium taco seasoning
1/2 cup frozen whole-kernel corn
1 (15-ounce) can organic black beans
1 cup fresh pico de gallo
1 jalapeño pepper, minced (remove the seeds to remove the heat)
4 teaspoons chopped fresh cilantro
Tortilla chips for garnish and crunch
For the Light & Speedy Chicken Cutlets served over mixed greens with balsamic vinaigrette and parmesan.
1 teaspoon butter
8 chicken tenderloins
1 cup panko breadcrumbs
1/4 cup whole wheat flour
1 teaspoon garlic powder
1 teaspoon lemon zest
2 egg whites
1/4 cup shredded parmesan
1 bag mixed greens
For the Grilled Salmon Nicoise
12 ounces fresh salmon fillets (4 ounce fillets), skin on
2 yukon gold potatoes, boiled and cooled
2 hardboiled eggs
1 pound fresh green beans (I used a mix of yellow wax beans and green beans)
12 kalamata olives
2 tomatoes, diced
8 cups arugula or your favorite leafy green
juice of 1/2 lemon
1 tablespoon fresh dill
1 clove garlic
For the Lightened Up Crock Pot Beef Stroganoff
1 (1-pound) top round steak (1 inch thick), trimmed
1 cup chopped onion
2 tablespoons chopped fresh parsley
2 tablespoons Dijon mustard
1/2 teaspoon dried dill
2 cups sliced mushrooms
3 garlic cloves, minced
1/3 cup all-purpose flour
1 cup beef broth
a few shakes of Worchestershire Sauce
1 (8-ounce) container low-fat sour cream
1 pound broccoli florets
For the Chunky Mango Avocado Salsa
1 cup diced mango (I used frozen chunks, much easier!)
1 large avocado
1 cup cherry or grape tomatoes
2 tablespoons chopped shallot
1/2 cup fresh cilantro