Weekly Menu Plan 31

by Jennifer

‘Tis the season for corn…and more zucchini!

Monday – Spicy Barbecued Shrimp, Quinoa with Fresh Corn and Scallions

Tuesday – Grilled Vegetable Pizza

Wednesday – Green Gazpacho

Thursday – Orecchiette with Creamy Herb Ricotta Sauce, Grilled Zucchini Pepper Salad

Friday – Corn Chowder with Crab and Avocado

Saturday – Fresh Corn and Pepper Jack Pizza, Cucumber and Melon Salad with Pepper and Lime, S’mores Pizza

Sunday – Roasted Eggplant & Feta Dip, Better-than-Pita Grill Bread, Crudites

Grocery

Produce

  • fresh herbs of your choice (1/3 cup needed, I used chives, oregano, sage, thyme)
  • zucchini – 2 small for Tuesday’s dinner, 1 1/4 – 1 1/2 lbs for Thursday’s dinner
  • 5 red peppers
  • yellow pepper
  • 2 green peppers
  • fresh basil, LOTS
  • celery
  • corn – 3 large ears for Monday’s dinner, need 4 cups fresh kernels for Friday’s dinner (about 8 ears), and 3 – 4 ears for Saturday’s dinner
  • avocado
  • 2 red onions
  • large tomato
  • 2 bunches scallions
  • cilantro
  • parsley
  • 2 limes
  • cantaloupe
  • 3 large cucumbers plus 1 1/4 lbs cucumbers
  • 2 jalapenos
  • 5 oz baby spinach
  • crudites of your choice for Sunday’s dinner
  • 1 medium eggplant

Dairy

  • fresh whole milk ricotta (small)
  • Pecorino Romano cheese
  • pizza dough (unless you make your own…then you’ll need all-purpose flour, whole wheat flour, cornmeal, and yeast, all of which should be in your pantry anyway!) – about 3 lbs total
  • shredded mozzarella cheese (need 3 cups)
  • shredded Cheddar cheese
  • 8 oz Pepper Jack cheese
  • nonfat plain Greek yogurt (small)
  • 4 oz crumbled feta cheese

Pastas, Grains, Legumes

  • 1 lb. orecchiette
  • quinoa
  • stale white bread (pantry??), need 3 slices
  • graham crackers

Cans, Bags, Bottles and Jars

  • 13.5 oz. can light coconut milk
  • vegetable broth
  • kalamata olives (preferably pitted)
  • ketchup (preferably without high fructose corn syrup)
  • molasses
  • walnuts
  • sweetened condensed milk
  • 7 oz jar marshmallow fluff (preferably one without high fructose corn syrup)

Freezer Section/Fish Counter (which may not be near each other, but you can buy fish/seafood at either place!)

  • 8 oz lump crab meat
  • 2 lbs large shrimp

Pantry Staples

  • extra-virgin olive oil
  • vegetable oil
  • freshly ground black pepper
  • kosher salt, sea salt
  • balsamic vinegar
  • sherry vinegar
  • red wine vinegar
  • brown sugar
  • sugar
  • unsalted butter and/or ghee
  • onions
  • garlic, lots
  • sesame oil
  • low-sodium soy sauce
  • chile paste with garlic
  • cornmeal
  • cayenne pepper
  • all-purpose flour
  • yeast
  • eggs
  • chocolate chips

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

Weekly Menu Plan 29

by Jennifer

Still summer…still a lot of zucchini!

Monday – Pasta and Fried Zucchini Salad, Vanilla Pudding with Summer Berries

Tuesday – Green Lentils with Roasted Beets and Carrots, Swiss Chard “Salad”

Wednesday – Malaysian Barbecue-Glazed Grouper, Brown Rice, and Cucumber Salad with Garlic and Ginger

Thursday – Pasta, Crispy Tofu and Green Bean Salad

Friday – Zucchini and Fresh Herb Fritters, Grilled Corn and Tomato Salad

Saturday – Rose Sangria, Avocado Crostini;  Pizza Rustica;  Blueberry Pie with Greek Yogurt Ice Cream

 

Sunday – Zucchini Stuffed with Fennel and Shrimp;  No-Knead Bread with Olives and Herbs

Grocery List

Produce

  • 4 oranges
  • strawberries – need 1 cup
  • raspberries – need 1 cup plus some for vanilla pudding, if using
  • blueberries – 4 pints, plus extra for pudding if using
  • 6 lemons
  • 1 lime
  • zucchini – 2 lbs plus 2 large plus 4 medium (or the equivalent)
  • scallions – 1 bunch
  • parsley – 2 bunches
  • cilantro
  • basil – 2 – 3 large bunches
  • oregano
  • thyme
  • 3 tomatoes
  • 6 ears of corn
  • 2 avocados
  • 2 red peppers
  • 1 yellow pepper
  • 2 lbs Swiss Chard
  • shallots
  • 16 oz cremini mushrooms
  • 1 fennel bulb ideally with fronds
  • 13 – 14 oz green beans
  • 1 pint cherry or grape tomatoes
  • small red or Vidalia onion
  • fresh ginger (at least 1 1/2 – inch piece)
  • 1 1/4 – 1 1/2 lbs cucumbers
  • 34 – 1 lb beets
  • carrots (4 medium)

Dairy

  • 1% milk (half gallon)
  • eggs (at least a dozen)
  • 16 oz 2% plain Greek  yogurt
  • heavy cream (1 pint)
  • double pie crust (unless making own)
  • 8 oz part-skim ricotta cheese
  • fontina cheese (you’ll need 2 oz, or 1/2 cup)
  • Parmigiano-Reggiano or Parmesan
  • 14 oz package extra-firm tofu
  • 12 oz fresh mozzarella

Pastas, Grains, and Legumes

  • panko (Japanese bread crumbs)
  • 1 large baguette
  • 2 lb short whole wheat pasta (such as farfalle, penne, etc) – for two different dinners so don’t have to be the same shape
  • French green lentils

Cans, Bags, Bottles and Jars

  • 1 bottle sparkling rose wine
  • almond extract
  • instant tapioca
  • 1 tin of oil-packed anchovies (remaining anchovies can be drained, rolled up and frozen for future use)
  • capers
  • fish sauce (Asian food aisle)
  • hoisin sauce (same)
  • sesame seeds, ideally toasted (store these in your freezer)
  • semolina flour (if you’re making Semolina Bread) – you’ll need 4 1/2 cups
  • pine nuts

Frozen

  • 1/2 lb shrimp (of course you can also use fresh)
  • shelled edamame
  • 1 – 1 1/2 lbs halibut, grouper, or other firm white fish (can also buy fresh, of course)

Pantry Staples (remember, if it’s not a pantry staple yet, now it will be!)

  • Triple Sec or Cointreau
  • vodka (for pie crust)
  • sugar
  • cornstarch
  • table salt, kosher salt, flaky sea salt (such as Maldon)
  • freshly ground black pepper
  • unsalted butter
  • trans fat-free vegetable shortening (for pie crust)
  • vanilla extract
  • unbleached all-purpose flour and/or whole wheat pastry flour
  • bread flour
  • yeast
  • honey
  • baking powder
  • spice rack:  ground cinnamon, ground allspice, bay leaf
  • neutral oil (safflower, grapeseed, peanut, etc.)
  • extra-virgin olive oil
  • toasted sesame oil
  • cooking spray
  • garlic – lots
  • onions
  • red wine vinegar
  • rice vinegar
  • sherry vinegar
  • chile paste with garlic
  • low-sodium soy sauce

 

 

 

Weekly Menu Plan 28

Monday – Hoisin Glazed Chicken Wraps with Romaine Lettuce and Cucumber

Tuesday – Portobello-Balsamic Burgers with Blue Cheese and Caramelized Onions

Wednesday – Beef and Cabbage Stir-Fry with Peanut Sauce

Thursday – Black Bean and Corn Pizza

Friday – Spice-Rubbed Fish Tacos with Cabbage Coleslaw

Saturday – Angel Hair Pasta with No-cook Tomato and Basil Sauce

Sunday – Lemon and Rosemary Chicken on a Bed of Mixed Greens and Olive Salad

Grocery List

 

Produce

  • 1 bag of mixed greens
  • basil
  • 5 large tomatoes or 7 medium ones
  • 2 bags mixed green salad
  • 2 medium tomatoes
  • 2 small cucumbers
  • 2 avocados
  • fresh rosemary
  • 4 Portobello mushrooms
  • 1 large sweet onion
  • 1 onion
  • 1 red pepper
  • 1 10 ounce bag shredded green cabbage or 1/2 head of a cabbage
  • 2 medium carrots
  • 2 limes
  • 1/2 medium red or green cabbage
  • red onion
  • garlic
  • 3 bunches green onions
  • 3 bunches romaine lettuce
  • fresh cilantro
  • 1 large cucumber, or 2-3 small small ones
  • 4 lemons
Dairy
  • blue cheese crumbles or slices
  • mozzarella (1/2 to 3/4 cup)
  • sour cream or yogurt
  • Parmesan cheese
Meat / fish
  • 1 pound boneless skinless chicken breasts
  • 3/4 pound sirloin steak
  • 2 pounds cod or mahi-mahi
  • 4 small chicken breasts, or 8 cutlets
Frozen
  • frozen corn kernels (you can also use fresh)
Pastas and Grains
  • 6 flour tortillas
  • 12 corn tortillas or 6 larger flour tortillas
  • whole wheat burger rolls
  • Brown or white rice
  • 1 pound pizza dough (or you make your own)
  • 1 pound angel hair pasta
Cans, Bags, Bottles and Jars
  • orange juice
  • smooth peanut butter
  • canned black beans
  • salsa
  • 3/4 cup olives, green or black
Pantry Staples
  • canola oil or coconut oil or grapeseed oil
  • hoisin sauce
  • olive oil
  • balsamic vinegar
  • sugar
  • soy sauce
  • sriracha or hot sauce
  • rice vinegar
  • cumin
  • flour
  • chili powder
  • onion powder
  • garlic powder
  • mayonnaise
  • Maldon sea salt or Himalayan salt
  • dijon mustard

Weekly Menu Plan 27

by Jennifer

You know it’s summer when you’re eating a lot of zucchini.  This week’s menu features zucchini in three different dinners;  enjoy!

Monday – Penne with Zucchini, Walnuts and Pesto

Tuesday – Caramelized Onion and Fontina Frittata (with a salad and No-Knead Bread)

Wednesday – Swiss Chard with Cannellini Beans, Saffron and Tomatoes

Thursday – Teriyaki Noodles with Tofu and Vegetables

Friday – Curried Salmon and Mixed Pea Salad;  Coffee Kahlua Brownie Ice Cream

Saturday – Zucchini Pizza with Grape Tomatoes and Feta Cheese;  Free-Form Nectarine and Almond Tart (served with Vanilla Frozen Yogurt and Salted Caramel Sauce)

Sunday – Summer Squash Lasagne

Grocery List

Produce

  • zucchini – 3 small – medium, 1 large, plus 1 1/2 lbs combined zucchini/summer squash
  • 1 pint cherry or grape tomatoes
  • fresh basil, and lots of it (making pesto and for lasagne and pizza)
  • mixed fresh herbs as desired (marjoram, sage, thyme)
  • green salads for zucchini pizza, frittata and lasagne if desired
  • carrots
  • bok choy, about 10 oz (small bunch)
  • 2 bunches scallions
  • 1 1/2 lbs mix of snow peas and sugar snap peas
  • lime
  • lemon
  • romaine lettuce (7 cups)
  • 3 Vidalia onions
  • 2 bunches Swiss chard
  • 2 tomatoes
  • 4 – 5 nectarines
  • fresh cherries (2 cups, pitted) or you can use frozen

Dairy

  • 1 lb pizza dough unless you make your own
  • shredded part-skim mozzarella cheese – 8 oz plus 3/4 cup
  • reduced-fat crumbled feta cheese (2 oz)
  • fontina cheese (3/4 cup diced)
  • 2 cups ricotta cheese
  • eggs
  • 14 oz extra-firm tofu
  • small container nonfat plain Greek yogurt
  • 2% milk
  • skim milk
  • pie crust, unless you make your own (single crust needed)
  • heavy cream (1 pint)

Frozen

  • peas (can also use fresh, need 1/2 cup)
  • 1 1/4 – 1 1/2 lbs salmon steaks (can also use fresh)
  • vanilla frozen yogurt

Pastas and Grains

  • 1 package no-boil lasagne noodles
  • 8 oz brown rice noodles
  • bread for garlic toast with Swiss Chard dinner
  • whole wheat penne, 14.5 – 16 oz

Cans, Bags, Bottles and Jars

  • 24 – 25 oz jar marinara sauce
  • teriyaki sauce (such as Soy Vay’s Island Teriyaki)
  • mango chutney, such as Major Grey’s
  • saffron if this isn’t in your pantry/spice rack
  • 15 oz can cannellini beans
  • walnuts
  • pine nuts
  • almonds (sliced)
  • dark brown sugar
  • caramel sauce (optional;  you can make your own with sugar, butter and heavy cream)
  • instant espresso powder
  • Kahlua

Pantry Staples

  • unsalted butter
  • extra-virgin olive oil
  • neutral oil suitable for high heat (grapeseed, peanut, coconut)
  • garlic
  • cooking spray
  • kosher salt, sea salt, freshly ground black pepper
  • reduced-fat mayonnaise
  • spices:  curry powder, cayenne, ground cinnamon
  • Parmesan or Parmigiano-Reggiano
  • yeast
  • whole wheat flour
  • bread flour
  • vanilla extract
  • powdered sugar
  • sugar
  • (not sure where to put brownies on this list, for the ice cream…hmmm)

Weekly Menu Plan 25

by Jennifer

Monday – Grilled Portabello Mushroom Pasta, Broccoli Rabe

Tuesday – Caprese Salad with Homemade Mozzarella Cheese

Wednesday – Pasta with Turnips, Turnip Greens and Garlic Scapes;  Beets with Lemon and Cilantro

Thursday – Snow Pea, Cashew and Tofu Stir-Fry with Stir-Fried Rice with Broccoli Rabe

Friday – Chickpea Saute with Greek Yogurt

Saturday – Rum Punch and Fried Plantains, West Indian Rice and Peas with Tempeh, Avocado Ahdi; Bananas Foster

Sunday – Miso-Glazed Swordfish Kebabs with Zucchini and Snow-Pea Salad

Grocery List

Produce

  • 1 1/4 lbs portobella mushrooms
  • broccoli rabe (2 – 3 bunches, depending on size)
  • 4 plantains
  • red pepper
  • green pepper
  • 2 avocados
  • scallions, 2 bunches
  • carrots (1 lb bag)
  • cucumber (2)
  • 1 tomato plus some for caprese salad
  • red onion
  • limes (about 4)
  • lemons (2)
  • cilantro (large bunch)
  • parsley
  • 4 bananas
  • 2 lbs plus 1/2 lb snow peas
  • fresh basil (for caprese salad)
  • Boston lettuce
  • 1 1/2 – 2 lbs Hakurei turnips with greens
  • 5 garlic scapes OR garlic
  • 1 1/2 – 2 lbs beets
  • fresh mint
  • 1 lb Swiss chard
  • 2 medium-large zucchini

Dairy/Refrigerated Section

  • Pecorino Romano cheese
  • 8 oz. tempeh
  • 14 oz. extra-firm tofu
  • orange juice (16 oz.)
  • pineapple juice (16 oz.)
  • eggs
  • fresh mozzarella cheese OR, if making your own, gallon whole milk (plus citric acid, rennet, cheese salt)
  • nonfat plain Greek yogurt

Frozen

  • vanilla frozen yogurt
  • 2 lbs swordfish or tuna steaks (or buy fresh)

Cans, Jars, Bottles and Bags

  • unsweetened coconut (usually in baking aisle)
  • dried black-eyed peas, or fresh (2 cups if the latter)
  • Spanish olives
  • dark rum
  • grenadine
  • hoisin sauce
  • cashews (halves/pieces)
  • 15 oz can chickpeas
  • white miso
  • mirin (Japanese sweet rice wine)

Pastas and Grains

  • 1 lb. dried short pasta
  • 1 lb. dried spinach tagliatelle or fettucine
  • brown rice
  • good, crusty bread

Pantry Staples

  • garlic
  • onions
  • extra-virgin olive oil
  • Maldon sea salt, kosher salt
  • freshly ground black pepper
  • neutral oil for cooking at high heat
  • spices (don’t worry if any of these aren’t in your pantry…now they will be!): cinnamon stick, bay leaves, cayenne, fennel seeds, ground cinnamon, ground allspice, ground nutmeg, ground coriander
  • Tabasco or other hot sauce
  • low-sodium soy sauce
  • rice vinegar
  • chili-garlic sauce
  • unsalted butter
  • brown sugar
  • mayonnaise
  • sesame seeds (preferably roasted)

Weekly Menu Plan 24

by Jennifer

Monday – Lemon Gnocchi with Spinach and Peas

Tuesday – Black Bean, Corn and Zucchini Enchiladas, with a Romaine, Cilantro and Avocado Salad

Wednesday – Moo Shu Shrimp and Szechwan Green Beans


Thursday – Tagliatelle with Broccoli Rabe, Roasted Red Peppers and Fresh Mozzarella


Friday – Fish Soup Provencale with Escarole, Fennel and Orange Salad

Saturday – Spinach, Dill and Fontina Frittata,  Sauteed Cherry Tomatoes with Shallots and No – Knead BreadStrawberry Rhubarb Pie


Sunday – Strawberry Bellinis with Goat Cheese and Balsamic Onion Phyllo Pouches; Broiled Salmon with Mint and Preserved Lemon, Strawberry Salad with Feta and Pistachios, and No-Knead BreadChocolate Strawberry Layer Cake

Grocery

Produce

  • 5 oz. baby spinach plus 8 cups fresh spinach
  • 2 lemons
  • lime
  • orange
  • red onion
  • 1 medium zucchini
  • two 10 oz. packages pre-washed and chopped romaine lettuce
  • large bunch cilantro
  • parsley
  • avocado
  • 3 pints cherry or grape tomatoes
  • green pepper
  • red pepper plus 2 red peppers OR 12 oz. jar roasted red peppers
  • medium-large potato
  • small head escarole
  • 1 fennel bulb
  • 2 large Vidalia onions
  • strawberries – 3 cups for bellinis, 4 cups for pie, plus 1 1/2 lb. for salad and some for decorating cake
  • about 4 long stalks rhubarb (enough for 2 cups)
  • fresh mint – 2 packages
  • 8 oz. sliced mushrooms
  • carrots
  • medium head Napa cabbage
  • 1 lb. green beans
  • 1 bunch broccoli rabe
  • scallions
  • fresh dill
  • 2 large shallots

Pasta/Grains

  • 1 lb. package dried potato gnocchi
  • two packages of 8 8-inch whole wheat tortillas
  • 1 lb. tagliatelle or fettucine

Dairy

  • heavy cream (pint)
  • half-and-half (pint)
  • 8 oz. shredded reduced-fat cheddar cheese
  • 3 oz. goat cheese
  • 3.5 oz. package crumbled reduced-fat feta cheese
  • double crust pie dough, unless making your own
  • 2 8-oz. packages fresh mozzarella pearls
  • fontina cheese (about 5 – 6 oz.)
  • vanilla frozen yogurt for pie
  • reduced-fat cream cheese, block-style

Cans, Bags, Bottles and Jars

  • 26 – 28 oz. tomato puree or sauce
  • 14.5 oz. can Italian-style diced tomatoes
  • 15 oz. can black beans
  • jar fennel seeds (spice aisle)
  • butter-flavored cooking spray
  • prosecco or other sparkling wine
  • preserved lemon (unless you have your own)
  • unsalted, roasted pistachios
  • Hoisin sauce
  • Sriracha (hot chile sauce) – both Hoisin and this may be pantry staples for you
  • strawberry jam
  • King Arthur Flour Unbleached Cake Flour
  • powdered sugar (need 4 1/2 cups)

Frozen

  • frozen peas (need 1 1/2 cups, so about a 10 oz. package)
  • 10 oz. package frozen corn
  • 1 – 1 1/2 lb. firm white fish (can be fresh, of course)
  • 4 6-oz. salmon fillets
  • 1 lb. shrimp
  • 1 package phyllo sheets

Pantry Staples

  • garlic, lots
  • onions
  • spices: crushed red pepper, chili powder, ground cumin, dried thyme, bay leaf
  • kosher salt, sea salt
  • freshly ground black pepper
  • Parmesan or Parmigiano-Reggiano
  • neutral vegetable oil (I use grapeseed oil), coconut oil
  • extra-virgin olive oil
  • sesame oil
  • honey
  • white wine
  • coffee
  • sherry vinegar
  • balsamic vinegar
  • low-sodium soy sauce
  • cornstarch
  • Sriracha (hot chile sauce)
  • unsalted butter
  • sugar
  • eggs, preferably Omega 3-fortified, organic…at least a dozen
  • baking powder
  • baking soda
  • unsweetened cocoa powder
  • vanilla
  • milk
  • chocolate chips