Menu
Monday- Ginger Broccoli over Basmati Rice, Pita Bread
Tuesday- Mexican Quinoa Stuffed Peppers, Sweet Apple and Cranberry Slaw
Wednesday- Spaghetti, Salad
Thursday- Black Bean and Rice Burgers, Oven Roasted Potatoes
Friday- Pita Pizzas, Salad
Notes:
- Remember to only buy what you need, not what you have! A quick check of your pantry and fridge might save you $$ and time.
- If your spice collections is small your cost will be higher at the start, but your tastebuds will thank you for your purchases.
Shopping List
Spices
Ginger
Cumin
Smoked Paprika (not the same thing as paprika…do not substitute!)
Chili Powder
Italian Seasoning
Salt
Pepper
Onion Powder
Garlic Powder
Veggies and Fruits
Frozen or Fresh Broccoli (1lb)
Frozen Corn
Bell Peppers (4)
Green Onions
Sweet Onions (4-5)
Small Cabbage
4-5 Small Potatoes
Mushrooms 6-8 oz
Zucchini (1)
Apple
Canned Black Beans (2 cans)
Minced Garlic (Because garlic is in so many of my meals I buy a large jar of pre-minced garlic, available in the un-refrigerated, shelved section of the store)
Dried Cranberries
Veggies for 2 salads- Lettuce, tomato, etc.
Pizza toppings, suggested basil and pineapple + everything else…
Everything Else
Quinoa
Basmati Rice
Penne Noodles 1 box
Loaf of Bread or Hamburger Buns for Burgers
Pita Bread- I buy mine at Aldi. They have the best price and yummy bread
Salsa
Tomato Sauce 8 oz
Tomato paste 6 oz
Crushed Tomatoes or Petite Diced tomatoes 1 can
Nutritional yeast (optional… can do without)
Raspberry Walnut Vinaigrette
Unsweetened applesauce (optional)
Daily Breakdown
Monday | Tuesday | Wednesday | Thursday | Friday
MONDAY
Ginger Broccoli Over Basmati Rice- Serves 3-4
I found a jar of ground ginger on sale at the store one day and decided to buy it. Once bought, of course I had to try it, and so this meal was born. It is a warm, satisfying dish and the basmati rice is the perfect nutty compliment to the slightly spicy bite of the ginger. Serve it with a warm pita for an experience your tummy will love. This meal takes 30-45 minutes to make, depending on how fast you do the prep work. Start your rice cooking first, then start the sauce.
Ginger: Although you can use fresh ginger, I find that dried, ground ginger has a stronger flavor that works well with this meal.
Rice: A rice cooker makes rice prep easier and kinda fool proof. They are not expensive so I highly recommend getting one. If you don’t have a rice cooker you can boil your rice in a pot. This website has directions for cooking it stove top: http://www.vegrecipesofindia.com/how-to-cook-rice-in-a-pot-pan-stove/
Please, please, please use basmati rice. Do not substitute white or brown rice. It just will not taste the same. Trust me!
Ginger Broccoli Recipe: View recipe
TUESDAY
Mexican Quinoa Stuffed Peppers with Sweet Apple and Cranberry Slaw
These stuffed peppers are full of flavor and packed with protein. There is no cheese in the filling but it can easily be added. If cheese is not in your diet then take the time to cut up an avocado or top it with hot sauce for a kick of heat.
This meal is very simple to prep taking 15ish minutes to prep and 35 to bake. I cut the filling ingredients in half, which made enough to stuff two peppers (4 halves). Start the quinoa cooking first then prep your other ingredients. The peppers should be stuffed as soon as the quinoa is cooked and everything is mixed. When you have your peppers stuffed and in the oven it is time to make the slaw, which takes a whopping 5-10 minutes, or as fast as you can chop and mix.
Pepper Recipe: http://www.thegardengrazer.com/2015/10/mexican-quinoa-stuffed-peppers.html
Sweet Apple and Cranberry Slaw Recipe: View Recipe
WEDNESDAY
Spaghetti with Homemade Sauce, Salad
Spaghetti and Homemade Sauce Recipe: View Recipe
Salad: Prepare your choice of fresh veggies, fruits, nuts, and seeds and toss them in a large bowl. My salad often contains lettuce, tomatoes, cucumber, bell pepper, onion, sunflower seeds, cranraisins, and strawberries.
THURSDAY
Black Bean + Rice Burger, Oven Roasted Potatoes
Makes 8 burgers, or more like 6 decent size. Several changes I made to the recipe as it is written: I used leftover basmati rice and one can of black beans. The recipe calls for a diced zucchini but I ended up using a summer squash that was in the refrigerator and it worked great. The mixture was bland so I added 1T smoked paprika, 1 tsp salt, 1 tsp black pepper, and a dash of onion and garlic powder. The resulting burger was awesome. It also reheated well 1 and 3 days afterwards as leftover lunches. I served the burgers on toasted bread with lettuce, tomatoes, ketchup, and mustard. Yum!
Black Bean + Rice Burger Recipe: http://theeverydayveggie.com/2-meal-week-day-5-black-bean-and-brown-rice-burgers/
Oven Roasted Potatoes Recipe: View Recipe
FRIDAY
Pita Pizza, Salad
Pita Pizza Recipe: View Recipe
Salad: Prepare your choice of fresh veggies, fruits, nuts, and seeds and toss them in a large bowl. My salad often contains lettuce, tomatoes, cucumber, bell pepper, onion, sunflower seeds, cranraisins, and strawberries.