Meal Plan 11/13

Sweet Potato Spice Muffins
Chickpea Pot Pie with green beans and baked sweet potato
Enchilada Casserole with tossed salad
Vegetarian Nut Loaf with green beans and baked sweet potato
Butternut Squash Risotto with salad and garlic toast


Produce:
Onion, 4
Garlic, 3 cloves
Mushrooms, 1.5 cup diced
Red Bell Pepper
Green Bell Pepper
Shredded Carrots
Celery
Cilantro
Butternut Squash, 2 cups cubed (can purchase in produce aisle or frozen aisle)
Sweet potatoes, 6 (used as a side dish)
Green beans (used as a side dish)
Salad mix (used as a side dish)


Pantry:
Olive oil
Flour (1.5 cup all purpose, 1.5 cup whole wheat)
Brown Sugar (1 cup)
Baking powder
Cinnamon, nutmeg, cloves, vanilla, Italian seasoning, cumin, chili powder, onion powder, garlic powder
Pureed sweet potato baby food, 3 jars (the larger jars, ingredients should just be sweet potato & water)
Chickpeas, 1 can
Vegetable broth, low sodium, 6 cup
Honey, 1 Tbsp
Diced Tomatoes, low sodium, 1 can
Black Beans, low sodium, 1 can
Corn Tortillas, 6
Walnuts, 1/2 cup
Sunflower Seeds, 1/4 cup
Whole wheat breadcrumbs, 3 cups
Brown rice, 1 cup

Refrigerator:
Eggs, 8
Soymilk, 1.5 cup
Refrigerated pie crusts, 2 crusts
Earth's Balance, 1/2 cup
Tofutti Soy Sour Cream
Shredded colby jack/vegan cheese

Freezer:
Frozen vegetable blend, 2 cups (carrots, peas, corn, etc.)

Meal Plan (10/30/11)

Lentil Sliders with Sweet Potato Fries
Medeterranian Pizza with salad
Pasta Primavera with salad and garlic bread
Southwest Beans and Rice with salad

Produce:
onion, 2
mushrooms, sliced, 2 cartons
garlic, minced, 3 cloves
sweet potatoes, 2
corn, 2 ears
spinach
cherry tomatoes, 2 carton
Italian herbs, fresh or dried (parsley, oregano, rosemary, basil)
shredded carrots
red bell pepper
cauliflower florets, 2 cups
broccoli florets, 1 bunch
zucchini
yellow squash


Pantry:
olive oil
lentils (canned or dry, 0.5 cup)
vegetable stock, 2 cups (low sodium)
quinoa, 0.5 cup
walnuts, 1/3 cup
rolled oats, 2/3 cup
ground flax seeds or flax meal, 2 Tbsp
lite soy sauce or Bragg's Liquid Aminos, 2 Tbsp
sage
oregano
thyme
whole wheat pizza crust
spaghetti sauce, low sodium
artichoke hearts, low sodium
olives, low sodium
fettuccine pasta
Mori Nu Silken Tofu, firm, 1 package
Nutritional yeast flakes
onion powder
pesto sauce
brown rice, 2 cups cooked
black beans, 1 can
cumin

Refrigerator:
mozzarella cheese (or vegan cheese)
soy milk (1.5 cup)
shredded colby jack cheese (or vegan cheese)

Meal Plan (10/23/11)

Bean and Rice Chimichanga served with avocado and mixed greens salad

Arugula and Caramelized Onion Pizza with tossed salad

Olive and Lentil Burgers with Sweet Potato Fries

White Bean and Spinach Soup with salad and bread
** all of these recipes are submitted in posts below***

Produce:

red pepper

green pepper

2 yellow onions, large

2 white onions

cilantro

avocado

salsa

arugula

1 container of cherry tomatoes

Italian herbs; fresh or dried (parsley, oregano, rosemary, basil)

salad greens

fresh burger toppings (lettuce, tomato, onion, etc)

5 medium sweet potatoes

1 container mushroom

garlic (6 cloves)

lemon juice

spinach

Pantry:

Whole grain tortillas

brown rice

1-2 cans vegetarian refried beans

1 can navy beans (low sodium)

1 can diced tomatoes (low sodium)

2 cups vegetable stock (low sodium)

14 oz can of artichoke hearts (check sodium content)

olive oil

whole wheat pizza crust

walnuts

paprika 

onion powder

garlic powder

thyme 

tarragon

kalamata olives, pitted

lentils (canned or dry)

1 cup breadcrumbs

low sodium soy sauce/braggs liquid aminos

Refrigerator:

Tofutti soy sour cream

2 oz crumbled goat cheese, reduced fat

shredded mozzarella cheese (or vegan cheese)

Meal Plan - Week of September 11

Below is my meal plan for the week of September 11th

• Corn and Chili Quesadillas served with black beans, rice, and carrot sticks
• Spaghetti with Pecan Meatballs served with garlic toast and green beans
• Ginger Veggie Stir-Fry served with Spring Rolls
• Baked Mexican Penne served with cornbread

Grocery List for the above recipes:

• Produce
• 1 head of broccoli
• 1 bunch celery
• 1/2 cup snow peas
• 1 small bag of shredded carrots
• 2 cups green beans
• 4 onions
• 1 small bag of shredded cabbage/cole slaw vegetables
• 1 small bag of baby carrot sticks
• 1 red bell pepper
• 1 green bell pepper
• 1 cup sliced mushrooms
• 1 bunch green onions
• 2 ears of corn
• 5 cloves of garlic
• 2 tsp fresh ginger root
• cilantro
• mixed greens for salad
• Grains
• 1/2 box whole wheat penne noodles
• 1/2 box whole wheat spaghetti noodles
• Brown or jasmine rice
• whole grain bread
• flour tortillas (if possible, choose whole wheat)
• Canned Goods
• 2 cans of black beans (choose a low sodium brand, organic preferred)
• 1 can diced green chili peppers
• 1 jar tomato sauce (low sodium brand or make your own)
• International Foods/Health Foods Section
•  2 jars (30 ounces) of salsa (if possible, choose a salsa with limited additives)
• 1 small jar of salsa verde (green salsa)
• Bragg's Liquid Aminos or low sodium Soy Sauce
• 1 package soy burger crumbles (I like the Yives brand because it is vegan).
• 1 Tbsp. McKay's Vegetarian Chicken Seasoning (or make your own...recipe to be included in future post this week).
• Spring roll wrappers or rice paper wrappers
• Baking/Spices
• 1 Tbsp cornstarch
•  ~1/2 cup vegetable oil
• ~2 Tbsp olive oil
• 1 tsp cumin
• 1 tsp chili powder
• 1/2 tsp dried oregano (or fresh if you have it)
• 1/2 tsp paprika
• 4 cups whole wheat bread crumbs
• Enough pecans to ground them up to make 1 cup (or 1 cup pecan meal - which can be found in the baking or health food aisle)
• Cereal
• 1 cup quick cooking oats
• Dairy
• 2 packages of shredded Colby Jack cheese (or 2 packages of shredded cheddar Vegan style cheese).

Stay tuned this week for the recipes!