spacegrandma (![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png)
spacegrandma) wrote2018-10-14 07:06 pm
spacegrandma) wrote2018-10-14 07:06 pm
Entry tags:
next week's meal plan + intro
Hello!
I wanted to preface what I'm tentatively calling Next Week's Meal Plan with a minor introduction so you can get a feel for what this is and how I actually meal plan. Have a bulleted list of factors that inform how I meal plan:
If you have any other questions, don't hesitate to ask!
Monday: Greek Tortellini Salad
Tuesday: Grilled Cheddar-Mushroom Burgers, Sweet Potato Tater Tots
Wednesday: White Bean & Farro Salad, Sweet & Spicy Baked Peaches
Thursday: Black Bean Taco Mac, Arugula Salad with Honey-Lime Dressing
Friday: Pizza Night ($5.00 Cheese Pizza from Papa Murphy's)
Shopping List
Pantry Items
Basil (Basil Paste)
Sweet Potato Tater Tots
Farro
Onion (1)
Butter
Savor Greek Yogurt / Sour Cream
All-Purpose Flour
Olive Oil
Ground Ginger
Balsamic Vinegar
Chili Powder
Mayonnaise
Recipes
Greek Tortellini Pasta
serves 2
1 (9-oz) package refrigerated cheese tortellini
1 cup cucumber, halved and thinly sliced
1 cup tomatoes, chopped
1 (16-oz) can chickpeas, rinsed and drained
1 (14-oz) can quartered artichoke hearts
1/4 cup crumbled feta cheese
2 tbsp red onion, thinly sliced
1/3 cup Greek vinaigrette
Cook tortellini according to package directions; drain and rinse with cold water. Drain again. Place tortellini in a bowl. Add cucumber, tomatoes, chickpeas, artichoke hearts, feta and red onion. Drizzle with Greek vinaigrette; toss.
Notes: I'm using the Olive Garden salad dressing in place of Greek vinaigrette. You could bake chicken, shred it, and add it to this salad. The original recipe calls for 1/2 cup pitted kalamata olives, halved.
Grilled Cheddar-Mushroom Burgers
serves 2
2 tbsp balsamic vinegar
2 tbsp olive oil
1/4 tsp salt
1/4 tsp pepper
2 portobello mushrooms caps, stems removed
1/2 onion, sliced into rings
1/3 cup cheddar cheese, shredded
1/4 cup mayonnaise
1/4-1/2 tsp ground chili powder
2 whole-wheat hamburger buns, toasted
Combine vinegar, oil, salt and black pepper in a large zip-top freezer bag; add mushrooms and onion, and let stand 15 minutes.
Preheat grill/stove to medium-high heat. Place mushrooms and onion on a grill rack coated with cooking spray; grill 5-7 minutes on each side or until tender. Top mushroom caps with cheese during the last minute of cooking.
Combine mayonnaise with chili powder; spread over cut sides of bun. Place mushrooms on bun bottoms; top with onions and bun tops.
Notes: When toasting buns, spread a light layer of mayonnaise on each cut side -- trust me, thank me later. I might top with arugula and tomato also. I have a pack of Alexa Sweet Potato Tater Tots that I'll serve with this, but you really can't go wrong with any sort of potato.
White Bean & Farro Salad
serves 2
1 cup uncooked pearled farro
1 (15-oz) can cannellini beans, drained and rinsed
2 tbsp olive oil
1/2 tsp lemon zest
2 tbsp fresh lemon juice
1/3 cup crumbled feta
2 tbsp red onion, minced
2 tbsp fresh basil, chopped
1/4 tsp salt
1/4 tsp pepper
Cook farro according to package directions. Place farro and beans in a large serving bowl.
Whisk together olive oil, lemon zest, lemon juice, feta cheese, red onion, basil, salt and pepper. Drizzle oil mixture over feta and beans; toss to combine. Cover and chill until ready to serve.
Notes: I always use a basil paste in place of fresh basil; it's way cheaper, unless you have an actual basil plant, which I don't. If you want to bulk it up, use more farro or beans; chicken would also probably be good in/on this.
Sweet & Spicy Baked Peaches
serves 2
2 fresh peaches, halved and pitted
1 1/2 tbsp honey
1/8 tsp ground ginger
Preheat oven to 350F. Place peach halves, cut sides up, in a small baking dish coated with cooking spray. Drizzle with honey; sprinkle with ginger. Bake 12-15 minutes or until tender.
Black Bean Taco Mac
serves 2
1 (16-oz) package uncooked elbow macaroni
2 tbsp butter
2 cloves garlic, minced
2 tbsp all-purpose flour
2 cups milk
1 tbsp Mexican seasoning
1 (15-oz) can black beans, drained and rinsed
2 cups cheddar cheese, shredded
2 large tomatoes, chopped
1/2 cup sour cream
Cook pasta according to package directions. Melt butter in a large pan over medium-high heat. Add garlic; cook 30 seconds to 1 minute, or until fragrant. Whisk in flour and cook 2 minutes. Add milk and Mexican seasoning; whisk constantly 5 minutes, until mixture thickens Remove from heat.
Add beans and 1 1/2 cups cheese; stir until melted. Stir in pasta and tomatoes. Top with 1/2 cup cheese and sour cream.
Notes: I'll use Savor Greek Yogurt in place of sour cream. I'll also freeze portions of this, sans sour cream, for easy lunches later. I am also considering crunching up taco chips and toasting them on top of the mac and cheese.
Arugula Salad with Honey-Lime Dressing
serves 2
8 cups arugula
2 tbsp fresh lime juice
1 tbsp olive oil
1 tbsp honey
1 small clove garlic, minced
Place lettuce in serving bowl. Whisk together lime juice, olive oil, honey and garlic; drizzle over salad and toss to combine.
Notes: This would be tasty with queso fresco.
I wanted to preface what I'm tentatively calling Next Week's Meal Plan with a minor introduction so you can get a feel for what this is and how I actually meal plan. Have a bulleted list of factors that inform how I meal plan:
- I'm on a vegetarian diet, but very occasionally I do eat shellfish. You can add meat to literally anything; live your best life.
- I have the weirdest food allergies known to man and vegetarians, which means there are broad swathes of foods that will not appear in my meal plans: no latex-allergen foods (bananas, avocados, etc.), no walnuts, a bunch of fruits that I'm unwilling to name because it makes me sad, and many, many, many more.
- I also have food texture issues and aversions, so you won't find anything with tofu, tempeh, seitan, etc. The only corn that will be featured is in corn tortillas and corn tortilla chips. I don't enjoy things that come in loaves, unless it's bread. There's more, but I'm drawing a blank.
- My grocery budget per month is $180. I'm feeding two people (one who is not vegetarian) including myself. I tend to use full sized recipes and then freeze two-thirds if at all possible so that I have meals for when I don't feel like cooking.
- I shop sales and use coupons. I have a well-stocked pantry, which also lessens my grocery bill.
- I don't cook everyday. We usually have at least a pizza day during the week, because my local Papa Murphy's has a $5 cheese pizza deal every day of the week and a $10 large pizza deal on Tuesdays. Sometimes we eat out just because I don't want to cook. Eating out is covered under my budget.
- I plan just for the weekdays, because I generally have enough leftovers to cover the weekends.
- Lunches are nearly always leftovers. Breakfast is usually yogurt, snacks are yogurt and applesauce.
If you have any other questions, don't hesitate to ask!
Monday: Greek Tortellini Salad
Tuesday: Grilled Cheddar-Mushroom Burgers, Sweet Potato Tater Tots
Wednesday: White Bean & Farro Salad, Sweet & Spicy Baked Peaches
Thursday: Black Bean Taco Mac, Arugula Salad with Honey-Lime Dressing
Friday: Pizza Night ($5.00 Cheese Pizza from Papa Murphy's)
Shopping List
| ITEM | PRICE | COUPON | FINAL PRICE |
| Tillamook Sharp Shredded Cheddar Cheese | $3.49 | Yes | $0.00 |
| Old El Paso Taco Seasoning | $0.89 | Yes | $0.00 |
| Old El Paso Crispy Flour Tortilla Shells | $2.79 | Yes | $0.00 |
| Maple Cheerios | $2.79 | Yes | $0.00 |
| Betty Crocker Mug Treats Pouch | $2.99 | Yes | $0.00 |
| PS Crisp Apple Honey Vinaigrette Salad Dressing | $2.99 | Free ClickList | $2.99 |
| PS White Hot Cocoa Mix | $0.67 | Free ClickList | $0.67 |
| Progresso Chicken Noodle Soup | $1.99 | Yes | $0.00 |
| Kroger Cheese Tortellini | $2.79 | No | $2.79 |
| Cucumber (1) | $0.79 | No | $0.79 |
| Roma Tomatoes (6) | $1.50 | No | $1.50 |
| Kroger Canned Garbanzo Beans | $0.59 | No | $0.59 |
| Kroger Quartered Artichoke Hearts | $2.49 | No | $2.49 |
| PS Crumbled Feta Cheese | $2.49 | No | $2.49 |
| Olive Garden Italian Salad Dressing | $3.99 | No | $3.99 |
| ST Organic Baby Arugula | $3.29 | On Sale | $3.29 |
| Kroger Canned Black Beans | $0.59 | No | $0.59 |
| Kroger Elbow Macaroni | $1.00 | No | $1.00 |
| Garlic | $0.50 | No | $0.50 |
| Kroger 1 Pint Whole Milk | $0.95 | No | $0.95 |
| Lime (1) | $0.79 | No | $0.79 |
| Kroger Honey Bear | $2.99 | No | $2.99 |
| Lemon (1) | $0.69 | No | $0.69 |
| Kroger Portobello Mushroom 2-Pack | $3.99 | No | $3.99 |
| Brioche Hamburger Buns 6-Pack | $3.99 | No | $3.99 |
| Yellow Peaches (2) | $1.56 | No | $1.56 |
| Kroger Black Cherry Fruit on the Bottom Yogurt (10) | $4.00 | No | $4.00 |
| Kroger Unsweetened Applesauce 46-oz | $1.99 | No | $1.99 |
| Kroger Microwavable Pepperoni Pizzas (4) | $4.00 | No | $4.00 |
| TOTAL PRICE | $48.63 |
Pantry Items
Basil (Basil Paste)
Sweet Potato Tater Tots
Farro
Onion (1)
Butter
Savor Greek Yogurt / Sour Cream
All-Purpose Flour
Olive Oil
Ground Ginger
Balsamic Vinegar
Chili Powder
Mayonnaise
Recipes
Greek Tortellini Pasta
serves 2
1 (9-oz) package refrigerated cheese tortellini
1 cup cucumber, halved and thinly sliced
1 cup tomatoes, chopped
1 (16-oz) can chickpeas, rinsed and drained
1 (14-oz) can quartered artichoke hearts
1/4 cup crumbled feta cheese
2 tbsp red onion, thinly sliced
1/3 cup Greek vinaigrette
Cook tortellini according to package directions; drain and rinse with cold water. Drain again. Place tortellini in a bowl. Add cucumber, tomatoes, chickpeas, artichoke hearts, feta and red onion. Drizzle with Greek vinaigrette; toss.
Notes: I'm using the Olive Garden salad dressing in place of Greek vinaigrette. You could bake chicken, shred it, and add it to this salad. The original recipe calls for 1/2 cup pitted kalamata olives, halved.
Grilled Cheddar-Mushroom Burgers
serves 2
2 tbsp balsamic vinegar
2 tbsp olive oil
1/4 tsp salt
1/4 tsp pepper
2 portobello mushrooms caps, stems removed
1/2 onion, sliced into rings
1/3 cup cheddar cheese, shredded
1/4 cup mayonnaise
1/4-1/2 tsp ground chili powder
2 whole-wheat hamburger buns, toasted
Combine vinegar, oil, salt and black pepper in a large zip-top freezer bag; add mushrooms and onion, and let stand 15 minutes.
Preheat grill/stove to medium-high heat. Place mushrooms and onion on a grill rack coated with cooking spray; grill 5-7 minutes on each side or until tender. Top mushroom caps with cheese during the last minute of cooking.
Combine mayonnaise with chili powder; spread over cut sides of bun. Place mushrooms on bun bottoms; top with onions and bun tops.
Notes: When toasting buns, spread a light layer of mayonnaise on each cut side -- trust me, thank me later. I might top with arugula and tomato also. I have a pack of Alexa Sweet Potato Tater Tots that I'll serve with this, but you really can't go wrong with any sort of potato.
White Bean & Farro Salad
serves 2
1 cup uncooked pearled farro
1 (15-oz) can cannellini beans, drained and rinsed
2 tbsp olive oil
1/2 tsp lemon zest
2 tbsp fresh lemon juice
1/3 cup crumbled feta
2 tbsp red onion, minced
2 tbsp fresh basil, chopped
1/4 tsp salt
1/4 tsp pepper
Cook farro according to package directions. Place farro and beans in a large serving bowl.
Whisk together olive oil, lemon zest, lemon juice, feta cheese, red onion, basil, salt and pepper. Drizzle oil mixture over feta and beans; toss to combine. Cover and chill until ready to serve.
Notes: I always use a basil paste in place of fresh basil; it's way cheaper, unless you have an actual basil plant, which I don't. If you want to bulk it up, use more farro or beans; chicken would also probably be good in/on this.
Sweet & Spicy Baked Peaches
serves 2
2 fresh peaches, halved and pitted
1 1/2 tbsp honey
1/8 tsp ground ginger
Preheat oven to 350F. Place peach halves, cut sides up, in a small baking dish coated with cooking spray. Drizzle with honey; sprinkle with ginger. Bake 12-15 minutes or until tender.
Black Bean Taco Mac
serves 2
1 (16-oz) package uncooked elbow macaroni
2 tbsp butter
2 cloves garlic, minced
2 tbsp all-purpose flour
2 cups milk
1 tbsp Mexican seasoning
1 (15-oz) can black beans, drained and rinsed
2 cups cheddar cheese, shredded
2 large tomatoes, chopped
1/2 cup sour cream
Cook pasta according to package directions. Melt butter in a large pan over medium-high heat. Add garlic; cook 30 seconds to 1 minute, or until fragrant. Whisk in flour and cook 2 minutes. Add milk and Mexican seasoning; whisk constantly 5 minutes, until mixture thickens Remove from heat.
Add beans and 1 1/2 cups cheese; stir until melted. Stir in pasta and tomatoes. Top with 1/2 cup cheese and sour cream.
Notes: I'll use Savor Greek Yogurt in place of sour cream. I'll also freeze portions of this, sans sour cream, for easy lunches later. I am also considering crunching up taco chips and toasting them on top of the mac and cheese.
Arugula Salad with Honey-Lime Dressing
serves 2
8 cups arugula
2 tbsp fresh lime juice
1 tbsp olive oil
1 tbsp honey
1 small clove garlic, minced
Place lettuce in serving bowl. Whisk together lime juice, olive oil, honey and garlic; drizzle over salad and toss to combine.
Notes: This would be tasty with queso fresco.