Weekly Menu Plan 7

Click on each photo for the recipe. Scroll down for the shopping list!

Monday – Black Bean Soup with Pimento Corn Muffins

Tuesday –  Broiled Tofu, Scallion-Ginger Fried Rice, and Ginger Garlic Broccoli

Wednesday – “Baked” Beans, Molasses Buttermilk Bread, Collard Greens

Thursday –  Spice-Rubbed Salmon with Avocado, Mango and Radish Salsa and Tortilla Chips

Friday – Moroccan Chickpea and Couscous Stuffed Peppers, Challah

Saturday – Farro Minestrone with Brussels Sprouts, Butternut Squash and Chestnuts;  Sage Foccacia

Sunday –  Garlicky Shrimp Pasta, Roasted Pepper and Broccoli Salad with Sun-dried Tomato and Olive Vinaigrette

Grocery List


  • lemon
  • lime
  • 7 bell peppers: 5 red, 1 yellow, 1 green
  • 1 1/2 lb. broccoli PLUS 1 lb. broccoli (yeah, it ended up being a broccoli week!)
  • carrots
  • celery
  • 2 mangos
  • 2 avocados
  • 1 bunch radishes
  • cilantro
  • 4 bunches scallions
  • 1 1/2 lb. butternut squash
  • 3/4 lb. brussels sprouts
  • fresh sage
  • fresh mint
  • 14 oz. firm tofu
  • pretty large piece of fresh ginger
  • 8 oz. fresh bean sprouts
  • collard greens – a little over a pound


  • Parmigiano-Reggiano cheese/Parmesan cheese
  • non-fat sour cream or Greek-style plain yogurt
  • eggs, preferably Omega 3-fortified organic eggs
  • buttermilk
  • 4 oz. crumbled feta cheese with garlic and herbs

Cans, Bottles and Jars

  • bottle of clam juice
  • sun-dried tomatoes in oil
  • Kalamata olives, pitted
  • 3 quarts low-sodium vegetable broth or chicken broth
  • 2 15.5-oz. cans chickpeas
  • 3 15.5-oz. cans black beans
  • 2 15.5-oz. cans navy beans
  • 4 oz. jar diced pimentos
  • bottled chestnuts (if not left-over from the tempeh recipe a couple weeks ago)
  • mango chutney
  • mirin (rice wine) or sake
  • tomato paste
  • molasses

Freezer section

  • 1 lb. shrimp, preferably US-farmed or wild-caught
  • 4 salmon steaks (about 6 oz. each)

Grains, Legumes

  • 1 lb. short pasta, such as penne or fusilli
  • whole grain tortilla chips
  • yellow cornmeal, preferably whole grain medium grind
  • rye flour
  • farro (also called spelt)
  • whole wheat couscous
  • brown rice (if this isn’t already a pantry staple)
  • ground flaxseed

Pantry staples

  • garlic, and lots of it
  • onions
  • extra-virgin olive oil
  • vegetable oil/peanut oil
  • low-sodium soy sauce
  • sesame oil
  • Tabasco or other hot sauce
  • yeast
  • bread flour
  • unbleached all-purpose flour
  • baking soda
  • baking powder
  • white wine
  • unsalted butter
  • red wine vinegar
  • balsamic vinegar
  • cider vinegar
  • brown sugar
  • sea salt and/or kosher salt
  • freshly ground black pepper
  • Spices:  (remember, don’t panic if you don’t have these…buy them now, and then they’re in your pantry for the next time!)  crushed red pepper, ground cumin, ground coriander, cayenne pepper, dried oregano, chili powder, ground turmeric, ground cinnamon
  • baking powder
  • baking soda
  • cooking spray
  • honey

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