Weekly Menu Plan 21

by Jennifer

Monday – Pasta with Garlic, Herbs and Fresh Mozzarella;  Braised Bell Peppers

Tuesday – Tempeh Sloppy Joes, Creamy Coleslaw, and Potato Chips

Wednesday – Tuna and Artichoke Salad Sandwiches;  Radicchio, Lettuce, and Orange Salad

Thursday – Japanese-Style Soup Your Way, Stir-Fried Soybeans with Garlic and Chile

Friday – Mushroom and Sun-dried Tomato Quiche, Asparagus and Greens Salad

Saturday – Tofu Steaks with Tomato-Olive Sauce over Whole Wheat Penne, Cauliflower with Capers, Best Easy Chocolate Cake with Dark Chocolate Glaze

Sunday – Zucchini and Spinach Soup, Carrot and Parsley Salad, Whole Wheat Rolls

Grocery List

Produce

  • basil – 2.5 oz package plus
  • parsley – 2 large bunches
  • cilantro – 1 bunch
  • 1 package fresh bean sprouts
  • small bunch arugula
  • 2 large red peppers plus 1
  • 2 large yellow peppers
  • fresh oregano (you can use dried instead)
  • 3 lemons
  • grapefruit-size head radicchio
  • small head Boston/butter lettuce
  • 1 bunch watercress
  • 2 oranges
  • 8 oz. sliced white mushrooms
  • enoki mushrooms (optional)
  • scallions – 1 bunch
  • 1 lb. asparagus
  • 7 cups gourmet salad greens (about 5 oz.)
  • fresh ginger – large piece
  • 1 lb. zucchini
  • 8 oz. fresh spinach
  • 1 lb. carrots plus 1 carrot
  • 10 oz. package finely shredded green cabbage
  • small head cauliflower
  • green pepper
  • celery

Dairy

  • 1/2 lb. fresh mozzarella
  • Gouda cheese (shredded), you’ll need 1 1/2 cups
  • single unbaked pie crust (unless you choose to make your own)
  • skim milk
  • eggs
  • 14 oz. package extra-firm tofu
  • 1 lb. soy tempeh
  • small sour cream or non-fat plain Greek yogurt

Pasta/Grains

  • 1 lb. dried twisty pasta such as gemelli or fusilli
  • 13.25 oz. package whole wheat penne
  • crusty bread for tuna sandwiches
  • whole wheat hamburger buns
  • soba noodles or udon noodles, 8 oz.
  • long-grain brown rice (may be a pantry staple)

Cans, Bags, Bottles and Jars

  • white whole wheat flour (if this isn’t a pantry staple, maybe it should be!)
  • Dutch-processed cocoa powder
  • bittersweet chocolate, 5 oz total)
  • reduced-fat mayonnaise
  • 2 5-oz. cans solid white tuna packed in water, preferably wild and sustainably caught (Wild Planet is a good brand)
  • 1 14-oz. can artichoke hearts
  • pitted kalamata olives
  • sun-dried tomatoes
  • vegetable or not-chicken broth (unless you make your own) – 4 quarts total
  • kombu (optional)
  • 28 oz. can crushed tomatoes
  • 15 oz. can tomato sauce
  • small can tomato paste
  • capers
  • your favorite brand of potato chips
  • celery salt

Frozen

  • 1 lb. frozen edamame in the shell

Pantry

  • sugar, brown sugar
  • baking soda
  • salt
  • coffee (a given, right?)
  • eggs, preferably Omega 3-fortified and certified humane
  • vanilla extract
  • unsalted butter
  • garlic, lots
  • onions
  • extra-virgin olive oil
  • sea salt (Maldon is really nice: big, crunchy flakes), freshly ground black pepper
  • red wine vinegar
  • white wine vinegar
  • white vinegar
  • reduced-fat mayonnaise
  • Dijon mustard
  • unsalted butter
  • all-purpose flour
  • spices – dry mustard, paprika, red pepper flakes, dried thyme
  • low-sodium soy sauce
  • oyster sauce
  • sesame oil
  • high heat-safe vegetable oil (peanut, coconut, grapeseed, etc.)
  • ketchup (need 1 cup)
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