Alli’s Sample Meal Plan

I’m a meal planner. After all, is there any other way to feed a family of four that’s going in different directions every day, leaving me with little time to make dinner? I also hate to waste food. With both attributes in mind, I offer you this menu that will take your busy household from Sunday to Saturday with more home-cooked meals, less time in the kitchen, and likely less waste too. Scroll all the way down for a shopping list.

Rainbow Pizza

Rainbow Pizza

Guiding Stars icon Guiding Stars indicate nutritional value. Use leftover veggies to make food-saving variations on this easy pesto-sauced pizza.

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Sunday

Get slow cooked Chipotle Bean Soup cooking (optional add-in: 93% lean ground turkey; brown in a skillet, drain any fat, and add to soup). Then roast a large, whole chicken and vegetables for another meal.

Sunday Dinner: Enjoy the soup and a colorful garden salad (add some roasted vegetables).

Prep for the week: Cut up extra vegetables, including some for the enchilada casserole you’ll be making tomorrow night. Shred some chicken to make this Curried Chicken Salad for lunch (half recipe if less is needed).

Monday

Use remaining chicken to boost the protein in this quick Enchilada Casserole (use a small bag of frozen corn).

Tuesday

It may not be tacos, but enchiladas are close enough. If you have leftover corn, combine it with diced avocado for a small side (add a little olive oil, salt, and pepper).

Wednesday

Soak skewers during day. Defrost frozen shrimp (place in colander and run under cold water for a few minutes). Prepare and grill Tandoori Shrimp Skewers along with rice (make a bit more than you need for tomorrow’s dinner).

Prep for Thursday: Place any leftover shrimp over garden salad for tomorrow’s lunch.

Thursday

Prepare a quick and easy tofu rice bowl. Use leftover rice, cubed tofu*, and steam in bag veggies. Add sesame seeds and drizzle with a bit of this Asian salad dressing.

*Cubed tofu: Drain liquid from extra firm tofu, pat dry, cut into cubes, and sear in a bit of dark sesame oil.

Prep for Friday: Set some tofu aside for another rice bowl or to make the Asian inspired salad for tomorrow’s lunch. Note: use a 60 second microwave cup or pouch to make fresh rice.

Friday

Clear out all the leftover prepped veggies for a colorful salad and toppings to make this whole grain, Rainbow Pizza or another pizza. Make more than you need for an easy lunch on Saturday.

Saturday

Home with plenty of time? Make it a family night by finding a recipe that takes a bit more time or effort and gather around the kitchen to bring it together. Enjoy leftovers for Sunday lunch or freeze for a future meal.

Shopping List

Proteins:

  • large whole chicken
  • 93% lean ground turkey
  • frozen shrimp (2 lbs, jumbo)
  • shredded part skim mozzarella cheese
  • shredded cheddar cheese
  • extra firm tofu

Produce:

  • colorful bell peppers
  • bagged spinach
  • assorted lettuce greens
  • shallots
  • fresh ginger
  • navel oranges
  • avocados
  • onions
  • jalapenos
  • mushrooms
  • garlic
  • limes
  • cilantro
  • baby purple potatoes
  • yellow summer squash
  • orange bell pepper
  • cherry tomatoes

Grocery:

  • seasoned rice vinegar
  • vegetable oil
  • dark sesame oil
  • olive oil
  • plain, no salt added tomato sauce (at least 2 cups)
  • spices: cumin, chili powder, oregano, garlic, curry powder
  • 1 can no salt added black beans, rinsed and drained
  • 1 can low-sodium refried beans
  • 10-12 corn tortillas
  • 1 sm. can of diced green chiles
  • frozen corn
  • plain lowfat yogurt
  • 1 pound whole-wheat pizza dough
  • jarred pesto