Weekly Meal Plan with Grocery List Included!!

Here is the third installment of the weekly meal plans with the grocery list included.  I know that a big complaint that most women have is trying to plan meals.  So here is seven meals, directions of how to prepre (or links to recipes) and the grocery list of what you will need to prepare these meals.  Print this off, then go to your kitchen and compare the list to what you have already in inventory.  Cross off items you already have.  When you go to the grocery store, take list and cross off items as you put them in the cart. 

This week I have noted items on sale at Price Chopper with an asterisk*.  Also in parentheses I have noted how many meals in the weekly plan that ingredient will be used for. 

Meal Plans

Day One: Slow Cooker Pork Chops with Cottage Cheese, Tomatoes, Avocados: Click here for pork chop recipe and prepare as recipe directs. Top cottage cheese with cherry tomatoes, slices of avocado and fresh ground pepper.

Day Two: Oven Roasted Sausages, Potatoes and Peppers: Click here for recipe.

Day Three: Veggie Burgers with French Fries: Mix together one can of organic black beans, ½ cup of oats, 2 cloves of garlic, 1 egg, 1tbsp of cumin, ¼ tsp pepper and ½ cup of diced mushrooms. Process in a food process until well mixed. Press into patties. Grill one side for five minutes, then flip and grill other side for five minutes. Serve on a roll with toppings of choice.  For fries, slice peeled potatoes lenth wise. Lay on a greased cookie sheet, drizzle with olive oil and bake at 375 degrees for 30-40 minutes.

Day Four: Strawberry Bacon Salad with Greek Yogurt Poppyseed Dressing: Click here for recipe.

Day Five: Cilantro Lime Shrimp with Green Beans: Click here for recipe.

Day Six: Stuffed Shells with Garlic Bread: Place frozen stuffed shells in a glass casserole dish, side by side. Cover with spaghetti sauce. Bake according to directions on package. Prepare garlic bread as directed.

Day Seven: Pulled Pork SpareRibs with Coffee, Molasses Barbecue Sauce with Brown Rice and Stewed Tomatoes: Click here for pulled pork recipe. Prepare as directed. Prepare brown rice and heat stewed tomatoes. Serve tomatoes over rice.

Grocery List

  • Pork Chops (1)*BOGO FREE
  • Chicken Broth (1)
  • Olive Oil (4)
  • Garlic Cloves (3)
  • Paprika (1)
  • Garlic Powder (1)
  • Poultry Seasoning (1)
  • Oregano (1)
  • Basil (1)
  • Cottage Cheese (1) * Price Chopper Brand $ 1.99
  • Grape Tomatoes (1) *$2.50 per pint
  • 2 Avocados (1)
  • Ribs (1) *BOGO Free
  • Coffee (1) *Eight O’Clock Coffee is Buy 1, Get 1 FREE
  • Molasses (1)
  • Dijon Mustard (1)
  • Soy Sauce (1)
  • Worcestershire Sauce (1)
  • Hot Sauce (1)
  • Ketchup (1) * Price Chopper Squeeze Ketchup
  • Brown Rice (1)
  • Stewed Tomatoes (1)
  • Chicken Sausage(1) *Bilinski’s is BOGO Free
  • Potatoes (2) * $ 4.98 for an 8lb bag
  • Onion (1)
  • Banana Peppers-jarred (1) * Mezzetta Brand is BOGO FREE!
  • Bell Peppers (1) * $ 1.69/lb
  • Rosemary (1)
  • 1 Can Organic Black Beans (1)
  • Hamburger or Ciabatta Rolls (1) *Kaiser Rolls 6 pack $ 2.00
  • Oats (1)
  • Eggs (1)
  • Cumin (1)
  • Fresh Mushrooms (1) *$ 2.50 8oz sliced
  • Bacon (1)
  • Almonds (1)
  • Strawberries (1) *Buy 1 16 oz container, get 1 FREE
  • Fresh Spinach (1)
  • Greek Yogurt (1)
  • Mayo (1)
  • White Vingear (1)
  • Sugar (1)
  • Poppyseeds (1)
  • Salt
  • Pepper
  • Shrimp (1)
  • Fresh Cilantro (1)
  • Lime juice (1)
  • Frozen French Style Green Beans (1)
  • Frozen Stuffed Shells (1) *Pede brand $ 2.00
  • Spaghetti Sauce (1)
  • Garlic Bread (1)
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Q&A: Kimberly Caird of Food Restores!

I do not always make the best food choices, but when I do- wow does it feel good!  You know what else feels good?  Seeing the number on the scale decrease as energy and well being increases.  Learn more about meeting your health goals during this edition of Q & A with Kimberly Caird of Food Restores!

After reading about this new business in our area I “liked” Food Restores Facebook page (click here) and it is AMAZING!  She has the BEST posts with tons of great information!  Read below for more info!

1. Tell me who you are and what you do? 

My name is Kimberly Caird. I’m the owner of a company called Food Restores where I work as a Certified Health Coach with men and woman who want to lose weight, the healthy way!

Through my love of whole food nutrition, education and coaching, I help clients bring an understanding into their lives with regard to truly healthy eating and teach them to lose weight naturally.

2. How did you end up pursuing this line of work?

We’ve all heard the saying, “You are what you Eat.” For me, that statement ultimately rang true through very clear experiences with food. Call me a late bloomer, who knows! But, the light bulb finally turned on when I stopped fooling myself and truly began to LIVE that statement.

My struggles were the direct result of an intense, jam-packed, high-stress lifestyle. I was the stereotypical type A personality, requiring myself to burn both ends of the candle and jam forty hours into a twenty-four hour day. I was working full-time, going to school, raising children and failing to make my health and well being a priority.

I suffered through sleepless nights, leaving me perpetually drained. I faced depression, digestive problems, routine sinus infections, unhealthy skin and hair and turned to the only answer I’d ever known – medication. By the end of every workweek, I’d spend Friday – Sunday trying to nurse my body back to health resulting from the stress I had put on it during the week.

I was on the sidelines of my own life. Food was a necessity, but I never gave much thought to the type of food I was putting in my body and how it truly was making me stressed, depressed and sick! I began to realize that what I was eating and how I was living my life were contributing to my health issues in a big way.

I slowly started to learn which foods caused my body to flourish and which my body despised. It was a step-by-step process of trial and error, which ultimately forced me to take the blinders off and take control of my health and life. Through this experience, I saw vast improvement in my health.

The ultimate lesson for me was that, the diet you choose isn’t nearly important as your relationship with food – your lifestyle, and your relationship with your body. Making this connection is the key to your health and life!

As a result of my own personal experiences, I became passionate about the connection between food and health and want to share what I’ve learned to help others and allow them to live the best life possible.

3. What is the biggest reason clients seek your help?

Clients come to me when they have reached a point in life where they are tired of the yo-yo diets and they want to take back their health. Many are struggling with their weight, they have cravings that are out of control, they have digestive issues that make them feel crummy, a lack of energy and are just tired of feeling sick all of the time. Ultimately, my clients are ready to change their lives and I act as the support structure to allow them to make that happen.

4. What kind of services can potential clients expect from Food Restores?

No one diet works for everyone. I work to guide clients toward finding the food and lifestyle choices that best support their body. 

As a client of Food Restores, I work with clients over a six-month period, teaching them to eat healthy, understanding how to listen to their body and together we begin to make gradual life-long changes that will impact their lives and health long term.

The program Includes:

*An initial consultation to get clear on their goals and understand the program.

*Two, individual sessions per month with clients where they get the education and support they require

*Unlimited email support between sessions​

*Cleanse and detox information​

*Handouts, recipes & monthly newsletters

*My personal commitment to support clients to reach their goals, every step of the way

My work with clients over a six-month period results in steady, lasting changes that work. The individualized program will radically improve their health and happiness. We will explore concerns specific to them and their unique body and discover the tools needed for a lifetime of balance.

5. People hear so many different theories (low carb vs low fat vs counting calories) to “what’s healthy”.  What are your thoughts on the different theories floating around out there? 

Most approaches to nutrition dwell on calories, carbs, fats, proteins. Instead of creating lists of restrictions and good and bad foods, I coach my clients how to eat healthy foods and create a happy, healthy life in a way that is flexible, fun and free of denial and discipline.

During my training, I studied over 100 dietary theories, practical lifestyle management techniques, and innovative coaching methods with some of the world’s top health and wellness experts.

No one diet works for everyone. I guide clients to find the food and lifestyle choices that best support them. I help them to make gradual, lifelong changes that enable them to reach their current and future health goals.

6. If people have questions for you, what is the best way to reach you? 

The best way to reach me is via email: kim@foodrestores.com. If anyone would like additional information they can visit my webpage at www.foodrestores.com or like my Facebook page at www.facebook.com/foodrestores.

7. What is your favorite breakfast choice?

My go to breakfast choice when I’m on the run is typically a fruit/veggie smoothie. Blueberries, spinach and other super foods such as chia seeds, turmeric, cocoa and mixed greens. Yum!

8. Tell us one random fact about yourself.

My favorite way to relax by being home, with the fireplace burning, wearing some ‘comfy’ clothes and enjoying the company of my kids.

9. What is your favorite store to shop at?

I am a fan of lululemon. I’m tall (5’11”) and they sell work out clothes that fit me! When it comes to fruits/veggies, I do my best to shop local in order to get the most nutritious foods possible!

10 . Favorite vacation spot?

Vacation to me means SUN! Every year I spend a week with my family in Florida during the winter months where we get the opportunity to play on the beach and soak up some Vitamin D!

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**If you have any questions for Kimberly, feel free to contact her!**

Now that’s a SuperBowl of Food!!

What makes a great Superbowl party?  The kind that people keep mentioning all year long and look forward to in the years to come? 

A.  Ample, comfortable seating for everyone- drag the kids bean bags out, set up camp chairs, have a few rooms with TVs going…the biggest source of anxiety people have in social settings is where will I sit, who will I talk to…make it inviting!

B.  Make it fun!  Have a Superbowl betting pool, ask guests to bring a dessert and have guests vote for a favorite dessert, get into the game!!  Laugh, talk, be merry!

C.  Last but NOT least- serve AMAZING foods!  Don’t go for the same dishes every other party will be serving- be different!  Here are some great ideas:

Instead of a sandwich meat platter, try Antipasto Kabobs!!

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Skip the buffalo chicken dip, instead service Buffalo Cauliflower!

Buffalo Cauliflower

Instead of chips & dip try a Bean & Avocado Salsa in tortilla cups!

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Instead of Cheese and Crackers, try Cheese and Spinach Balls!!

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And then don’t forget to tell me where and what time so I can chow down!!