Week #2 Meal Plan & Ingredient List

Salmon Patties, Hot & sour swiss Chard OR Kale (whatever is available)

 Lemon Paprika Shrimp with zucchini couscous
Balsamic chicken with white beans & spinach
Orange Poached Fish, baked fries & fresh green vegetable
Chickpea Winter vegetable stew
Blueberry almond pancakes
Crockpot Casserole for Skinnies (cabbage & beef)
 Guiltless Chicken Parmesan

Grocery List:

onions – 5

Cabbage

Celery
Green Bell Pepper

2 baking potatoes

Extra vegetable* (Broccoli is what we are doing!)

Sliced Leeks
Lemon  -2

2 juice oranges
2 zucchini
Blueberries (1 cup)

Butternut Squash

Yukon gold potato - 2

Garlic

1 pound turnips
Fresh spinach

Fresh cilantro

Squash (this is for salmon patties, you can use carrot or squash)

Shallot

1 bunch swiss chard OR 1 bag kale

2 cans low sodium stewed tomatoes

2 cans green beans
28 oz can crushed tomatoes

Whole wheat couscous

3 2/3 cups vegetable Stock

tomato paste  - 2 small cans or one large can (used in 2 recipes – save remainder for later in week!)

1 can chickpeas 
1 can condensed cream of mushroom (98% Fat Free)

1 can white kidney (cannellini) beans

1/4 cup chopped fresh flat-leaf parsley

Chicken Breast (2 lbs)
1 lb skinless fish fillets (catfish, flounder or orange roughy)

1 lb shrimp

1.5 lbs lean stewing meat

1 (6-oz) can salmon, packed in water, w/o bones or skin, drained

couscous

Molasses

Almonds

Panko Bread Crumbs

Whole wheat bread crumbs

Reduced Fat Parmesan

Skim Mozzarella

Whole Wheat Penne

Egg whites

Pantry Staples:
ground coriander

caraway seeds, crushed

Apple cider vinegar

Red chili flakes

ground cumin

ground red pepper

Honey

Balsamic Vinegar

Olive Oil

Whole Wheat Flour

Baking Soda

Skim Milk

Vanilla Extract

Oregano

Thyme

Dijon Mustard

Paprika

Dried basil

Dried oregano

Dried thyme