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Menu Plan Your Butt Off {September 2}

[ 1 ] September 2, 2012 |

Does back-to-school have you feeling frazzled? Are you busy running kids to and fro football, soccer, and volleyball in the evenings? {<—-that’s totally me} The Shrinking Kitchen is here to help! We provide the recipes and the grocery list in our weekly healthy menu plan, and all you have to do is buy the groceries and make the food! No more worrying about what’s for dinner! We have weeks and weeks of healthy menu plans for you to choose from!

MONDAY:Ginger Chicken with Snow Peas.
TUESDAY: Ravio-sagne with a green salad with balsamic vinaigrette
WEDNESDAY: Quinoa Burgers topped with sour cream served with Curry Roasted Cauliflower
THURSDAY: Chicken Penne Provencal.
FRIDAY: Go out to eat or have leftovers! You deserve a break.
SATURDAY: Easy Mongolian Beef served over white or brown rice with steamed broccoli
SUNDAY: Slow Cooker Balsamic Chicken with Olives served over polenta or whole wheat pasta
SNACKS/DESSERTS:Meyer Lemon Bars, DIY Microwave Popcorn

Weekly Healthy Menu Plan Grocery List

PRODUCE
snow peas, 1 lb
broccoli – 1 bunch
cauliflower – 1 bunch
ginger
scallions, 7
cherry or grape tomatoes, 1 pint
fresh oregano or rosemary
lemons, 3-4
basil leaves, 1/3 cup, finely slivered
garlic

PANTRY
canola oil
cornstarch
low-sodium soy sauce
dark sesame oil
red wine vinegar
capers, 2 Tbsp
white wheat flour
light brown sugar
vanilla extract
powdered sugar
low-fat marinara sauce (preferably lower-sodium), 2 cups
red pepper flakes
1 can diced tomatoes (14.5 oz)
1 can tomato sauce (14.5 oz)
1/2 cup balsamic vinegar
12 pitted Kalamata olives
Italian herb mix (rosemary, basil, oregano, thyme)
curry powder
popcorn kernels
cumin
sugar or other sweetener
garlic powder

DAIRY/EGGS
butter, 8 Tbsp
eggs, 4
reduced-fat, finely shredded mozzarella cheese, 6 oz
3/4 cup shredded cheddar cheese
1/2 cup low-fat cottage cheese
3 eggs
light sour cream (for topping Quinoa Burgers)

BREADS, RICE, and PASTA
high fiber penne, 2 cups
polenta or whole wheat spaghetti
white or brown rice
2 cups quinoa

MEAT, FISH, and POULTRY
chicken breasts, boneless, skinless 4 1/4  pounds
1 1/4 pounds of flank steak

FROZEN
2 5 oz. package frozen rectangular cheese ravioli (no more than 4g of fat per 9-piece serving)

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find more menu plans here!

 


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Category: Menu Plans

About Lissa: Melissa is the Co-Founder of Shrinking Kitchen and the Sisterhood of the Shrinking Jeans She has been married for a dozen years and is mother to five children (15,13, 9 and 9 and a foster baby!). Melissa has a love/hate relationship with food (okay, mostly candy) and cooking. This isn't improved by the fact that her husband, the true family chef, works in another city half the year, leaving Melissa to figure out how to feed her growing family something other than Pop-Tarts. Melissa loves her camera, enjoys traveling, kickboxing, creating beautiful things she finds on Pinterest, and planning her dream home that will be built… someday. melissa@shrinkingjeans.net :: @lissajoy :: whereverimaywander.com :: pinning here View author profile.

  • Susan Hiebert

    I stumbled upon you through pinterest and I am now a huge fan. Finally a sight with healthy food that actually appeals to me and as a bonus I get a grocery list. Can’t ask for much more than that unless you want to cook it for me too, lol. Thanks for all of the wonderful recipes to help me on my weight loss journey.