May Meal Plan

  1. hummus wrap (tortillas, 1c spinach, red pepper hummus, 15oz black beans, avocado)
  2. left-overs
  3. spaghetti with Italian sausage, broccoli Normandy frozen mix (pasta, Italian sausage, broccoli frozen mix)
  4. grilled balsamic basil chicken salad (4 chicken breasts, 1c balsamic vinegar, 1/4c fresh basil, garlic, 6c mixed greens, 1c baby spinach, tomatoes, kalamata olives, Caesar dressing, fresh Parmesan cheese)
  5. chicken burgers on the grill, corn on cob, cucumbers (burgers, corn on cob, cucumbers)
  6. rotisserie chicken, cucumbers, edamame
  7. sundried tomato & spinach pasta with chicken sausage (2 links chicken sausage, garlic, 1 1/2 c dried penne pasta, 1/2 c cannellini beans, 1/4c sundried tomatoes, 1/2tsp oregano) ****************This was not very good.  Swap for something else next time.***********************
  8. Thai chicken curry (TJs Thai Yellow curry sauce, 1/2 onion, garlic, 1 red bell pepper, 2 chicken breasts)
  9. left-overs
  10. French toast (bread, eggs, milk, cinnamon)
  11. tilapia on the grill, green beans with garlic
  12. one-pot Mediterranean quinoa with spinach and chickpeas (garlic, 1 shallot, 1c quinoa, 1c green olives sliced, 1/2c sun dried tomatoes, 1c vegetable broth, 1c spinach, 15oz chickpeas, spices)
  13. Mother’s Day
  14. Meal-prep shrimp burrito bowls (1lb raw shrimp, garlic, chili powder, cumin, garlic powder, cayenne, 1-2 bell peppers, brown rice, 1c black beans, 1c corn, 1/2c Greek yogurt, 1/2c salsa)
  15. cilantro lime chicken tacos (2 chicken breasts, 1 packet taco seasonins mix, 16oz salsa, 1/3c fresh cilantro, 2 limes, tortillas, lettuce, avocado)
  16. left-overs
  17. baked sweet and sour chicken (3 chicken breasts, 1 1/2c cornstarch, 3 eggs, 1/4c oil, 1c sugar, 4tbs ketchup, 1/4c white vinegar, 1/4c apple cider vinegar, 1tbs soy sauce, 1tsp garlic salt)
  18. valley girl wrap (flour tortilla, ranch dip, provolone cheese, guacamole, cucumbers, tomato, lettuce, alfalfa sprouts)
  19. pasta with turkey and broccoli (orecchiette, 2c broccoli, 1lb ground turkey, garlic, fennel, crushed red pepper, Parmesan)
  20. hot dogs and beans
  21. chicken with honey walnut sauce and Parmesan zucchini (garlic, lemon zest, 1 lemon, 4 chicken breasts, 3tbs honey, 3tbs chicken broth, 2tbs walnuts, 1tbs Dijon mustard)
  22. pesto pasta salad (4c fusili pasta, 1c fresh basil pesto, 2tbs green olives, 1/3c pine nuts, 1c frozen peas, 12oz cherry tomatoes, fresh basil leaves, olive oil)
  23. left-overs
  24. coconut curry shrimp with spicy peanut noodles (1lb thin egg noodles, 2c vegetable broth, 2tbs soy sauce, garlic, ginger, 1c onion, 1 lime, 1/4c creamy peanut butter, 1tbs sriracha, 1tbs red curry paste, 1tbs cornstarch, 24 shrimp, 2tbs vegetable oil, 2tsp sugar, 1tbs fish sauce, 1tsp red curry paste, 2tsp Sriracha, 1/4c fresh cilantro)
  25. diet coke chicken (4 chicken breasts, 1can Diet Coke, 1c ketchup)
  26. salmon on the grill with veggies
  27. sushi
  28. cracker breaded chicken, rice, Maple Bacon Roasted Brussels sprouts (Brussels sprouts, maple syrup, bacon, 1lb chicken, ritz crackers, eggs, rice)
  29. thai peanut salad with peanut dressing (1/4c creamy peanut butter, rice vinegar, 1 lime, soy sauce, honey, sugar, garlic, ginger, cilantro, shredded coleslaw mix, 1c shredded carrots, 1 red bell pepper, 1 cucumber, 1c edamame, 2 scallions)
  30. left-overs
  31. barley soup (3/4c barley, 1stalk celery, 1 onion, 1/2c carrots, 1 tomato, garlic, 3c chicken broth, ginger, 1/4c spring onions, dried thyme)
Advertisements
Posted in May, Monthly Meal Plan | Leave a comment

April Meal Plan

  1. Spaghetti and meatballs, salad
  2. Bell pepper-feta pasta toss (6oz linguini, 1 yellow or red bell pepper, 1 1/4c cherry tomatoes, 3/4c fresh parsley, 4oz feta, 1/4c black olives)
  3. Healthy baked cheddar-ranch chicken (1pkt Simply Organic Ranch Dressing mix, 1/2c panko breadcrumbs, 1/2c shredded cheddar cheese, 1 1/2lb chicken breasts, 1 egg white)
  4. left-overs
  5. mandarin chicken pasta salad (ginger, rice vinegar, 1/4c orange juice, 1pkg onion soup mix, sugar, garlic, 8oz bow tie pasta, 1/2 cucumber, 1/2c red bell pepper, 1/2c. red onion, 2 Roma tomatoes, 1 carrot, 6oz fresh spinach, 11oz mandarin orange segments, 2c cooked chicken, 1/2c. sliced almonds)
  6. protein quinoa & bean burrito wrap (black beans, 1/2c onion, garlic, 1c dry quinoa, 14.5 oz diced tomatoes with chiles, vegetable b, 1c Mexican cheese, 1/2 c salsa, 4 tortillas, spices)
  7. Out to eat
  8. Turkey breast (from Aldi), stuffing, roasted vegetable
  9. Chicken Pad Thai (2 chicken breasts, soy sauce, 14oz medium rice noodles, 2 eggs, garlic, fresh bean sprouts, shredded carrots, stir-fry mix bag, Pad Thai sauce, cilantro, scallions, 1/2c peanuts)
  10. Thai lettuce wraps (2.5lb ground turkey, garlic, ginger paste, Hoisin sauce, soy sauce, asian vegetable mix, 1 head romaine, 2c rice, Asian Toasted Sesame Dressing, cruncy peanut butter)
  11. left-overs
  12. California medley soup (chicken bouillon, 2 heads cauliflower, 1 bunch broccoli, 1 onion, 1 bunch celery, 1lb carrots, 2oz pepper jack cheese, 2c cheddar cheese)
  13. Rotisserie chicken in bbq sauce
  14. Brunch
  15. Grecian fish (1/3c kalamata olives, garlic, 4 fish filets, white wine, 4oz provolone cheese, 16oz spinach)
  16. Chicken and broccoli (1lb chicken breast, 3 scallions, garlic, gignger, soy sauce, sugar, cornstarch, dry sherry, 5c broccoli, hoisin sauce, rice
  17. )
  18. hot dogs, baked beans, cucumbers
  19. left-overs
  20. waffles
  21. Breaded chicken with broccoli and rice
  22. Chicken taco salads with ranch dip, corn, and black beans (rotisserie chicken, lettuce, w tomatoes, can corn, 1c cheddar cheese, black beans, tortilla chips, mayonnaise, sour cream, garlic powder, onion powder)
  23. Shrimp and broccoli lo mein (8oz angel hair pasta, 1lb shrimp, ginger root, garlic, 3c broccoli, 1c chicken broth, fish sauce, cornstarch)
  24. Frozen breaded chicken over salad
  25. Chicken Marsala with roasted asparagus(2 chicken breasts, 3/4c marsala wine, parsley, orzo, flour, butter, asparagus)
  26. left-overs
  27. Italian pasta salad with veggies, pepperoni, and cheese (1lb rotini pasta, fresh cauliflower, broccoli, carrots, pepperoni, mozzarella cheese, Italian dressing)
  28. Steamed scallops and broccoli (from Sam’s club)
  29. Honey lime chicken enchiladas (2c rotisserie chicken, 1c onion, honey, 1 lime, 2c monterey jack cheese, 16oz jar tomatillo (salsa verde) sauce, 6oz yogurt, 1/4c chicken stock, chili powder, garlic powder, )
  30. Corn dogs with macaroni & cheese
  31. Out to eat
Posted in April, Monthly Meal Plan | Leave a comment

Grecian Fish

Makes 4 servings

Serve over basmati rice with a green vegetable (steamed broccoli) instead of the chopped spinach.

1/3 cup kalamata olives, chopped (or black olives)

1 clove garlic, pressed

4 firm-fleshed fish filets

3 tablespoons white wine (or use white grape juice with a splash of cider vinegar)

4 ounces provolone cheese, sliced

16 ounces spinach, chopped

 

  1. Preheat outdoor or indoor grill or oven broiler.
  2. In a small bowl, combine olives and garlic. Set aside.
  3. Drizzle fish fillets with olive oil and wine.
  4. Lightly grease grill or broiler pan.
  5. Grill/broil fish fillets until they flake easily when tested with a fork (about 10 min per inch of thickness).
  6. Sprinkle olive & garlic mixture over grilled fillets.
  7. Top each with a slice of Provolone cheese.
  8. Return to grill just long enough for cheese to melt.
  9. Arrange chopped spinach evenly on dinner plates.
  10. Serve hot fish over spinach and enjoy.
Posted in Fish, Gluten Free | Tagged , , , , , | Leave a comment

Bell pepper-feta pasta toss

Makes 4 servings

From Missy and Cooking Light

Ken Rating: 8.0

4 points/serving

1 serving is about 1-3/4 c.

To make this tangier, use green peppers instead of the red or yellow and green olives instead of black.

 

6 ounces uncooked linguini pasta (whole wheat)

1 large yellow or red bell pepper, seeded and cut into 1/8-in. strips

1-1/4 cups cherry tomatoes, quartered

3/4 cup fresh parsley, finely chopped

1/4 teaspoon salt

1 4-ounce package crumbled reduced-fat feta cheese with basil and sun-dried tomatoes

1 2 1/4-oz can or 1/4 c. pitted ripe olives, drained and sliced

 

  1. Cook pasta according to package directions, omitting salt and fat.
  2. Place bell pepper in a colander.
  3. Drain pasta over bell pepper. (This cooks the peppers slightly.)
  4. Combine pasta, bell pepper, tomatoes, and remaining ingredients in a large bowl.
  5. Toss gently.
  6. Serve immediately.
Posted in Pasta, Salad, Vegetarian | Tagged , , , , , , , | Leave a comment

March Meal Plan

1. left-overs

2. sushi (sushi rice, breaded shrimp, imitation crab, cucumber, carrots, avocado, egg)

3. strawberry crunch spinach salad (grilled chicken strips, 1/2 c sliced almonds, 2 pkgs ramen, 10oz baby spinach, 1 lb strawberries, 3/4c green onion, 4oz goat cheese, honey, red wine vinegar, dijon mustard)

4. slow cooker middle eastern garlic chicken (6 chicken breasts, 8 cloves garlic, allspice, lemon, whole wheat tortillas, tomatoes, cucumbers, Greek tzatziki dressing)

5. chicken noodle soup (Campbell’s), grilled sandwiches

6. spaghetti and meatballs, green beans

7. left-overs

8. macaroni and cheese, dino chicken nuggets

9. salmon with seafood stuffing, roasted broccoli, mashed potatoes (Sam’s club)

10. rotisserie chicken, baked beans, cucumbers

11. black bean feta quinoa salad (1c quinoa, 15oz black beans, 1 red pepper, 1 green pepper, 1/2c feta)

12. butternut squash ravioli with asparagus and sun-dried tomatoes

13. Lebanese baked chicken (8 pieces chicken, onion, 2 roma tomatoes, garlic, oregano, lemon, carrots, potatoes)

14. left-overs

15. meal prep teriyaki chicken and broccoli (1lb chicken, 2c broccoli, 1 bell pepper, 2c cooked brown rice, soy sauce, honey, rice wine vinegar, cornstarch)

16. gnocchi with shrimp, asparagus, and pesto (16oz gnocchi, 1lb asparagus, 1lb shrimp, prepared pesto)

17. St. Patrick’s day-out

18. Out to eat downtown

19. breaded chicken, steamed vegetable, rice (1lb chicken, 1 egg, 2c rice cereal)

20. Kung Pao shrimp (rice, 3/4c chicken broth, soy sauce, white wine vinegar, cornstarch, sugar, hot chili flakes, 1lb broccoli, ginger, garlic, 1lb shrimp, 1/4 peanuts)

21. left-overs

22. peanut noodles with mixed vegetables (3c thin rice noodles, 1/2c carrots, 1/2c red bell peppers, 1/2c broccoli, 1/2c cherry tomatoes, 1/2c peanuts, 1/2c other vegetables, 1/2c chicken, 1/4c peanut butter, 1/4c sesame oil, 1/4c honey, 2 tbs apple cider vinegar, soy sauce, ground ginger)

23. creamy cauliflower soup (1 head cauliflower, 1/4c butter, flour, onion, chicken broth, 2c. almond milk, Worcestershire, cheddar cheese, chives)

24. pasta skillet with tomatoes and beans (2c chopped tomato, garlic, 1lb angel hair pasta, 1/2c fresh basil, 15 1/2oz chickpeas, 1/2c Asiago cheese, balsamic vinegar)

25. Chicken taco scoop (chicken, black beans, corn, cream cheese, salsa, rice)

26. left-overs

27. Fiesta lime chicken (4 chicken breasts, 1 lime, water, teriyaki sauce, garlic, tequila, liquid smoke, ginger, mayo, 1/4c sour cream, salsa, milk, cajun or season all, dried parsley, hot sauce, 2c. shredded cheese, 2c lime tortilla chips)

28. left-overs

29. shrimp po boys (1c mayo, 2/3c ketchup, 4tbs horseradish sauce, 1/2tbs creole seasoning, garlic powder, paprika, lemon juice, 4tbs butter, garlic, 1lb shrimp, tortillas, lettuce)

30. macaroni and cheese, fish sticks

31. cranberry pecan spinach salad (avocado, baby spinach, 1/2c dried cranberries, lemon juice, 1/2c candied pecans, 1/2c feta, 1 can mandarin orange)

Posted in March, Monthly Meal Plan | Leave a comment

Creamy Cauliflower Soup

From my mom’s friend Dory
Makes 2 qts.
**You may want to use more cauliflower if you like your soup thicker.

1 medium head cauliflower, cut into tiny flowerets
1/4 cup butter
2/3 cup (1 small) onions, chopped
2 tablespoons flour
2 cups chicken broth
2 cups light cream  or rich milk (Almond milk works, too)
1/2 teaspoon Worcestershire sauce
3/4 teaspoon salt
1 cup cheddar cheese, grated
Chives or parsley, chopped

  1. Cook cauliflower in boiling salted water.
  2. Drain, reserving liquid.
  3. Melt butter.
  4. Add onion.
  5. Cook until soft.
  6. Blend in flour.
  7. Add broth and cook, stirring constantly until mixture comes to a boil.
  8. Stir in 1 c. liquid, drained from cauliflower (add water if necessary to make 1 c.).
  9. Stir in milk, Worcestershire sauce and salt.
  10. Add cauliflower.
  11. Heat to boiling.
  12. Stir in cheese.
  13. Serve sprinkled with chopped chives or parsley.
Posted in Soup, Vegetable, Vegetarian | Tagged , , , , , , , , , | Leave a comment

December Meal Plan

  1. Slow cooker Thai chicken with peanut sauce (chicken breasts, coconut milk, pb, garlic, honey, soy sauce, lime juice, rice wine vinegar, peanuts, rice)
  2. Corn flake chicken and broccoli (chicken, flour, milk, butter, broccoli) OR freezer meal (Thai lettuce wraps)
  3. Lentil soup (2 celery stalks, 2c carrots, onion, garlic, oregano, basil, 2c lentils, 24oz crushed tomatoes, 14oz diced tomatoes, 32oz chicken broth, water, 2c spinach leaves, lemon juice)
  4. Chicken chow mein
  5. Canned salmon with ranch dressing on crackers or over salad (canned salmon, ranch dressing, Ritz crackers, lettuce)
  6. left-overs
  7. Spaghetti and meatballs, green beans, salad
  8. Pan-fried salmon with sun-dried tomato couscous (sun-dried tomatoes, couscous, garlic salt, balsamic vinegar, 1lb salmon, fresh basil)
  9. Italian orzo spinach soup (onion, 1c carrots, 1c celery, garlic 6c chicken stock, 14oz fire-roasted diced tomatoes, 8oz orzo, thyme, oregano, rosemary, 4c spinach)
  10. Ramen Stir-fry (1lb beef boneless sirloin, Oriental ramen, 16oz stir-fry vegetables, 1/4 c stir-fry sauce or plum sauce)
  11. Healthy chicken chickpea chopped salad (2 romaine earts, 1c cooked chicken, 15.5oz chickpeas, 1c grape tomatoes, can corn, 1/4 c goat cheese, 1/3c cilantro, avocado, BBQ ranch dressing)
  12. left-overs, St. Lucy Day
  13. hot dogs and beans, cucumbers
  14. Sauteed tilapia with honey scallion dressing (lemon juice, honey, soy sauce, ginger, 4 tilapia, 4c salad greens)
  15. Chicken picatta (2 chicken breasts, flour, butter, lemon juice, parsley)
  16. Turkey taco lettuce wraps (onion, 1lb ground turkey, garlic, pepper, chili powder, cumin, paprika, 4oz tomato sauce, 1/2c chicken broth, lettuce, cheese, tomatoes, red onion, avocado, cilantro)
  17. Cheesy garlic Parmesan spinach spaghetti squash (spaghetti squash, garlic, spinach, 1/2c cream, 1tbs cream cheese, 1/2c Parmesan) OR
  18. Asian Mandarin quinoa salad (quinoa, broth, 1c frozen edamame, 1 red bell pepper, mandarin oranges, 2 large carrots, 2 green onions, mandarin orange juice, rice vinegar, sesame oil, chili garlic sauce, honey, soy sauce, garlic)
  19. left-overs
  20. Macaroni cheese, chicken nuggets, fresh vegetables
  21. Shrimp tacos with cabbage salad
  22. Coconut curried chicken with sweet potatoes (1lb chicken, 2 shallots, 1/2c red onion, curry, crushed red pepper, sea salt, 1 large sweet potato, 14oz coconut milk, 2 green onions, cilantro)
  23. Hamburgers on the grill
  24. Fast family fajitas (green bell pepper, red bell pepper, chicken breast, garlic, onion soup mix, salsa, flour tortillas, Monterey jack-Colby cheese)
  25. Chickpea avocado feta salad (1can chickpeas, 2 avocados, green onion, parsley, feta, lime)
  26. left-overs
  27. Tacos with Mexican chicken, black beans, corn
  28. Tropical shrimp rice bowl (1/2lb shrimp, lime juice, pineapple juice, chili powder, rice, cilantro, 8oz pineapple chunks, soy sauce, honey, lime)
  29. Go out
  30. Potstickers and edamame
Posted in December, Monthly Meal Plan | Leave a comment