Weekly Meal Plan with BONUS! Grocery List INCLUDED!!

I have the most amazing friends.  Seriously.  So when two of them (who just happen to be sisters) voiced interest in weekly meal plans with grocery lists included I was happy to provide!  Since I know meal planning/ grocery list making is one of the most difficult aspects of  Mom’s duties, I thought I’d be a peach and share these plans & lists with you all!  Enjoy!

Meal Plan # 1

Day One: Orange Shrimp with Asparagus & Brown Rice: Pour enough olive oil into deep frying pan to coat bottom, place fresh asparagus in pan and keep covered over low heat, stirring occasionally to prevent sticking. Start to prepare brown rice in separate pan. When asparagus is soft, remove from pan and place in a bowl. Add shrimp to the pan and sauté until thoroughly cooked. Once cooked, add asparagus back into pan, coat with orange stir fry sauce and cook over low heat until sauce is thoroughly heated. Serve over the brown rice, top with sesame seed. (Shrimp can be replaced with chicken if preferred)

Day Two: Pesto Pasta & Veggies: Slice up zucchini, red pepper, green pepper, onion, and cherry tomatoes. Take deep frying pan and coat bottom with olive oil. Add veggies, cover and cook over low heat, stirring occasionally. Start separate pan for the whole wheat spaghetti. Once pasta is done, toss with pesto. When veggies are just about done, add in two teaspoons of minced garlic and stir into veggies. Top pasta with veggies mix, sprinkle with grated cheese. (Chicken or shrimp can be added to this meal for extra protein)

Day Three: Crustless Quiche: Dice up Red and Green Pepper, Mushrooms, Onions. Crack a dozen eggs into large mixing bowl with a splash of milk. Add in veggies and handful or two of spinach. Mix well. Add in cubes or shredded cheese. Mix well. Pour into greased casserole dish. Bake in preheated oven at 400 degrees until cooked thru in the center of the quiche (insert knife and comes out clean). May take 35-40 minutes. (Can add ham, bacon, sausage if desired to mix)

Day Four: African Peanut Soup: Click here for recipe.

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Day Five: Taco Salad: Grill or fry chicken tenderloins. Chop up lettuce, green pepper, cherry tomatoes. Drain & rinse black beans. Combine all ingredients, top with cheese, sour cream & salsa. (Could also use steak, turkey burger with this recipe)

Day Six: Spinach & Bleu Cheese Meatloaf Muffins: Click here for recipe. Serve with baked sweet potatoes (poke with fork, wrap in aluminum foil & bake in oven until can easily pierce with fork- usually about one hour).

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Day Seven: Pumpkin & Ricotta Stuffed Shells: Click here for recipe.

Pumpkin & Ricotta Stuffed Shells

Now let me explain the grocery list.  First of all, take list and compare to what you already have in inventory.  If you already have sage and black pepper, cross them out.  Second of all the number after the ingredient in parentheses is the number of meals you will use this ingredient for in the week.  So don’t use the entire bag of the item on just one thing.  Also in the meals up above if I suggest another item that could be added to the meal, it will not be on the list below so be sure to add it.  Add whatever else you need to last the week and then cross off as you place items in cart.  Don’t buy anything not on the list to stick to budget. 

· #1 Grocery List:

  • · Shrimp (Can use chicken tenderloin in place if prefer, 1)
  • · Brown Rice (I like Success Instant Brown Rice, 2)
  • · Asparagus (1)
  • · Orange Stir Fry Sauce (1)
  • · Sesame Seed (1)
  • · Green Pepper (Get 3, 3)
  • · Red Pepper (Get 4, 3)
  • · Onions (Get a bag, 4)
  • · Cherry Tomatoes (2)
  • · Zucchini (1)
  • · Pesto (1)
  • · Whole Wheat Spaghetti (1)
  • · Olive Oil (3)
  • · Eggs (I suggest an 18 pack or 2 dozen, 3)
  • · Cheese (any kind you prefer- shredded or sliced with be fine, 2)
  • · Milk (Can be omitted if you prefer to not use it, 1)
  • · Mushrooms (1)
  • · Spinach (Fresh, 2)
  • · Salsa (2)
  • · Green Onions (get a bunch, 2-3)
  • · Minced Garlic (Get a jar, 2)
  • · 1 28 oz can of crushed tomatoes, with liquid (1)
  • · Vegetable broth (1)
  • · Black pepper (3)
  • · Chili powder (1)
  • · Peanut butter (1)
  • · Sour cream (2)
  • · Chicken Tenderloins (1, unless you substitute for shrimp)
  • · Lettuce (1)
  • · Black Beans (1)
  • · 1 (12-ounce) box jumbo pasta shells (about 40 shells) (1)
  • · 1 1/2 lbs lean ground turkey (1)
  • · Crumbled blue cheese (1)
  • · Italian bread crumbs (1)
  • · Worcestershire sauce (1)
  • · 1 15-ounce can pure pumpkin (1)
  • · 16 ounces ricotta cheese (1)
  • · Grated Romano Cheese (2)
  • · Sage (1)
  • · Sea Salt (1)
  • · 1 25.25 ounce jar tomato basil pasta sauce (1)
  • · Sweet Potatoes (1)
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