Weekly Menu Plan 30

Monday – Buffalo Chicken Salad

Tuesday – Chickpea Salad with Cumin Dressing; Spicy Shrimp

Wednesday – Ricotta and Spinach Frittata; Black Bean, Tomato, and Cucumber Salad

Thursday – Curried Noodles with Vegetables

Friday – Chicken Burgers with Shallots, Mustard, and Capers; Japanese Cucumber Salad with Cilantro, Mint, and Ginger Rice Wine Vinegar Dressing

Saturday – Spice-rubbed Fish with Lemony Rice, Tomato Salad

Sunday – Pasta Bolognese; Balsamic Romaine Salad

Grocery List

Produce

  • 1 sweet onion
  • 2 onions
  • 1 large onion
  • 1 head romaine lettuce and 1 red leaf lettuce (or 2 romaines)
  • 1 yellow bell pepper
  • 2 pints grape tomatoes
  • 4 medium carrots
  • 1 large carrot
  • 7 lemons
  • 2 bunches green onions
  • 1 large tomato, or 2 plum tomatoes
  • 2 red bell peppers
  • 1 bunch cilantro
  • 1 bunch mint
  • 2 garlic heads
  • 1 medium red onion
  • 1 bag baby spinach
  • 1 large cucumber, or 2 small ones
  • 4 small cucumbers
  • 1 green bell pepper
  • 1 8oz package shiitake mushrooms
  • 2 shallots
  • hamburger toppings: lettuce, tomato, etc..
  • ginger
  • 1 lime
  • 2 small zucchinis (or 1 medium zucchini)
  • 2 large tomatoes
  • celery
  • 1 bag mixed salad

Meat

  • 1 lb boneless, skinless chicken breasts (4 medium breasts)
  • 1 lb ground chicken
  • 1 pound cod or other firm white-fleshed fish
  • 1 lb minced beef (90% lean)

Dairy

  • low fat plain Greek-style yogurt
  •  low-fat buttermilk
  • 2 oz blue cheese, crumbled
  • 6 oz crumbled feta cheese
  • one dozen eggs
  • milk
  • ricotta cheese

Pastas, Grains, and Legumes

  • cashews
  • 1 9-ounce package fresh Chinese noodles or 8-ounces dried linguine
  • hamburger buns
  • basmati rice
  • 1 lb dried fettucine

Cans, Bags, Bottles and Jars

  • 2 15oz cans chickpeas
  • 1 15 oz can black beans
  • vegetable stock, or chicken stock
  • 1 6 oz can tomato paste
  • 1 28 oz can strained tomatoes (I used POMI 26.46 oz strained tomatoes)

Frozen

  • 24 uncooked shrimp

Pantry Staples 

  • coconut oil, or grapeseed oil
  • smoked paprika
  • chile powder
  • hot sauce (or buffalo)
  • olive oil
  • cumin
  • sriracha sauce
  • nutmeg
  • madras curry powder
  • turmeric powder
  • soy sauce
  • chili-garlic sauce
  • sesame oil
  • capers
  • Dijon mustard
  • rice wine vinegar
  • sugar
  • ground coriander
  • ground ginger
  • paprika
  • butter
  • Chipotle Chili powder
  • bay leaf
  • balsamic vinegar
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s