Wednesday, January 4, 2012

Week 1 - meal plan & shopping list

Happy New Year! Here is goes - one full year of meal planning. One week at a time of planning, one meal at a time of cooking. (recipes with reviews to come!)

Sunday: Hoppin' John Soup (a little southern soup anyone?)
Monday: Impromptu visit with friends, out to dinner :)
Tuesday: Edamame & Red Pepper cashew chicken stir fry with brown rice
Wednesday: Chickpea & Turkey Burgers w/ baked fries
Thursday: Fish Cobb Salad
Friday:  Chicken Spinach & Ricotta Quesadilla
Saturday: Low Carb Spaghetti Squash

Shopping list:
1 lb Turkey Kielbasa
3/4 lb ground turkey breast 99% fat free
4 fillets white fish (1 lb) - cod is great option!
Chicken Breast - 1.5 lbs (1 lb for stir fry, 8oz for quesadillas)
Whole Wheat Burger Buns
8 whole grain tortillas
1 can Chicken peas
1 Can Navy Beans
2 cans black eyed peas
1 can diced tomatoes
1 can diced tomatoes w/ onions & peppers
1 32 oz box low sodium fat free chicken broth (25 oz for Hoppin John, 4 oz for Edamame stir fry, 3  for spaghetti squash)
Low Fat Crumbled Feta
Low Fat Ricotta
Skim Shredded Mozzarella
Unsalted Almond Butter
Fresh Ginger
Frozen shelled edamame
Green Onions
Romaine Lettuce
Tomatoes: 2 roma, 1 slicing
2 baking potatoes
Lemon -2
Red Bell Pepper -2
onion - 2
Fresh herbs: Parsley
Bag fresh spinach - 2
Spaghetti Squash
1 box wild rice w/ seasoning packet (I used Uncle Ben's)
Brown Rice
Pine Nuts

Pantry Staples:
Dried Sage
Garlic Powder

Fresh Garlic

Dry Mustard
Good Cooking oil: Olive or Safflower
Low Sodium Soy
Ground Cumin
Worcestershire Sauce

Balsamic Vinegar
Dijon Mustard
Crushed Red Pepper

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