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Posted on Jun 30, 2013 in Menus and Recipes | 0 comments

Weekly menu and shopping list for June 30

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Several people asked how I plan for a whole week of food, with the shopping and cooking done all on one day.  This is the menu for the week.  I adapted it for one person, but it can easily doubled or more for your family.  I tried to use what is in season and on sale. Maybe it seems boring to eat the same things all week, but you can add another dish or two, especially if you are cooking for a group, and after a couple of weeks, you can freeze a few portions, and switch for a frozen meal for variety.  Have different fruits each day.   The idea is to get all of the prep and most of the cooking all done, so you don’t have to think about what to eat for meals at all, and you spend minimal time in the kitchen during the week.

What will you do with the extra time?

 

Shopping list (amount used for recipe, some items will not be used up)

*Boneless skinless chicken breasts  (4 halves)

*Cauliflower (whole, divided)

Reduced fat cream cheese (8oz)

Ranch dressing mix (1 packet)

*Shredded cheddar cheese (8oz)

*Medium shells (8 oz)

*Zucchini (3 large, cut into slices: 1½ for foil packets, ½ for fritters, 1 for dinners)

Baby carrots (1lb)

Lemon

*Blackberries (1 pint)

*Peaches (5 total: 3 for crumble, 2 for parfaits)

Bananas (5 green)

*blueberries (1 pint)

Bread

*Yogurt  (8)

*Eggs

Tomato

* Sale items from circular

Freezer

Salmon portions

Frozen ripe bananas

Asparagus pieces

Sliced green onions

At the end of the week, chop and freeze unused tomato, freeze extra bananas and blueberries.

Pantry Items

Flour

Sugar

Brown sugar

Cinnamon

Rolled oats

Butter

Cocoa powder

Breadcrumbs

Grated Parmesan cheese

 

Healthier cheesy mac (makes 4 large servings, can add cubed ham if desired)

8oz medium shells

1 whole cauliflower

8 oz reduced fat cream cheese (or regular or fat free)

1 packet ranch dressing mix

1c shredded cheddar cheese

1/2c breadcrumbs

2T grated parmesan cheese

  1. Prepare shells according to package
  2. Wash and cut cauliflower 2/3 into very small florets (1/2 inch pieces, 4c)
  3. Reserve 1/3 cauliflower in larger florets (2c)
  4. Steam cauliflower on stovetop or in microwave until large pieces are just cooked, and small pieces are cooked and soft.
  5. Place large pieces in 2 containers for lunches
  6. Drain shells, and add cauliflower pieces, not completely dry
  7. Put shells and cauliflower back into pan, and with retained heat, melt the cream cheese.
  8. Add ranch dressing and cheese, and mix
  9. Place in 8X8 inch casserole, and sprinkle with mixed breadcrumbs and parmesan cheese
  10. Bake at 350 degrees for 20 minutes until top and edges are brown, and inside is bubbly

 

Kansas City Rub Chicken and carrots (makes 4 servings plus leftovers of chicken, 2 servings carrots)

4 boneless, skinless chicken breasts (or other chicken pieces)

Kansas City Dry rub (with brown sugar, garlic and spices, or other rub)

8oz baby carrots

  1. Sprinkle chicken breasts with rub, place in roasting pan
  2. Sprinkle with water
  3. Distribute baby carrots around chicken pieces
  4. Bake at 350 degrees 30 minutes until just cooked through, and carrots are softened and browned
  5. Heat through again before eating

Salmon Packets  (makes 3 servings)

3 frozen wild salmon portions

1 lemon, half sliced

3 piece of foil about 12X18 inches

  1. On each piece of foil, put ½ sliced zucchini, then the one portion of fish on top of that
  2. Add a slice of lemon, and a squeeze of lemon juice (add dried or fresh herbs of choice)
  3. Fold the foil so the short edges are together and fold it over several times to seal the top.  Fold the sides in a couple of times
  4. Cook on a cookie sheet in the oven at 350 degrees for around 20 minutes (or longer if the fish is frozen)
  5. Cool them on a rack and put them in the fridge
  6. Remove from foil and heat through before eating

 

Breakfast Frittata (makes 4 servings)

8 eggs

3/4c shredded cheddar cheese

3/4c frozen blanched asparagus

3/4c zucchini slices, steamed and drained well

1/8c sliced frozen green onions

  1. Heat 12 inch cast iron pan
  2. Beat eggs in large bowl
  3. Stir in other ingredients, add to pan
  4. Lift eggs as they cook on the bottom, to allow eggs to run underneath
  5. After all liquid is incorporated, place pan in oven to continue cooking until eggs are cooked through
  6. Remove from oven and allow to cool on rack for a few minutes
  7. Turn over onto large plate and cut into quarters.
  8. Eat cold or reheat before eating

 

Peach/Berry crumble (4 servings)

1 pint blackberries

3 peaches, peeled and sliced

1/2c flour, divided

3/4c sugar

1c rolled oats

1/4c brown sugar

1/2t cinnamon

1/2c butter, cut into small pieces

  1. Mix oats, brown sugar, cinnamon, 2T flour and butter in bowl.  Microwave 1 minute to melt butter, and stir to mix
  2. In another bowl, mix berries, peaches, remaining flour and sugar
  3. Add fruit mix to 8X8 inch glass baking pan or glass pie plate
  4. Sprinkle crumble mix over fruit
  5. Bake 350 degrees 30 minutes until center of fruit is bubbling

 

Chocolate freeze (3-4 servings)

5 frozen bananas, broken into pieces

3T cocoa powder

  1. Place in food processor, and pulse until smooth.  May have to stop to mix powder into bananas a few times
  2. Place in container and freeze until used

 

Other chores:

  • Portion out baby carrots for lunches, zucchini for dinners
  • Pack lunches for the week

Meals:

Breakfasts

  • 4 days frittata and toast
  • 3 days yogurt parfait (layer with blueberries and sliced peaches)

Lunches

  • 3 days salmon packets
  • 2 days chicken with cauliflower
  • 2 days chicken sandwiches with tomato slices
  • each day add banana , yogurt and baby carrots

Dinners

  • 4 days cheesy mac and steamed zucchini (can freeze portions and swap for something in the freezer)
  • 2 days chicken and carrots
  • 1 dinner out

Desserts

  • Peach/berry crumble
  • Chocolate freeze

 

Photo credit: Photos by Mavis

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