Saturday, January 7, 2012

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
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
1 pound turnips
Fresh spinach
Fresh cilantro
Squash (this is for salmon patties, you can use carrot or squash)
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
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
Balsamic Vinegar
Olive Oil
Whole Wheat Flour
Baking Soda
Skim Milk
Vanilla Extract
Dijon Mustard
Dried basil
Dried oregano
Dried thyme

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