Menu #2
These 7 days of meals were designed to give variety and avoid unnecessary food waste. Leftover food from one meal can be repurposed or used up in another nutritious meal that week.
Featured in this Menu Plan:
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Easy
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Easy
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Easy
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Easy
The Menu Plan
*Meals are based on a four-person serving, however, most recipes can be doubled.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
Greek Beef and OrzoCook 2 lbs. of beef and reserve 1 lb. of cooked beef to use on Wednesday
Use the rest of feta on Saturday for salad |
Lemon Oregano ChickenDouble recipe and reserve 2 cups chopped chicken for Thursday |
Asian-Style Pork in Lettuce WrapsUse reserved cooked ground beef to replace ground pork filling - heat through
Reserve extra iceberg lettuce for Friday |
Quick Broccoli Rice BakeUse reserved chicken, broccoli and rice from Thursday |
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Tomato Zucchini Salad with Caper VinaigretteSave the rest of the tomatoes for salad on Saturday |
Broccolini with Garlic and ParmesanBroccoli can be substituted for broccolini in this recipe
Reserve 2 cups cut broccolini or broccoli for Thursday
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Quick Couscous PilafUse leftover carrots for Thursday |
Maple Thyme CarrotsUse up any leftover carrots from Wednesday |
Herbed Garlic BreadOnce buttered and seasoned, cut French loaf in half and reserve for Saturday |
Greek SaladUse up tomatoes from Monday |
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Serve with steamed rice
Cook an extra 2 cups and reserve for Thursday |
Herbed Garlic BreadHeat up reserved bread from Friday |
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Grocery List
This list has all the ingredients in the quantities necessary to make the recipes listed on the above meal plan. Check your fridge, freezer and pantry before going to the store. Shop sales and use coupons where applicable.
*Optional ingredients, either toppings or garnishes used throughout the week.
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Produce
- 4 onions
- 3 garlic bulbs
- 2 zucchini
- 5 tomatoes
- 3 broccoli crowns
- 5 lemons
- 50 g ginger
- 1 head iceberg lettuce
- 1 pkg (20 g) fresh thyme
- 3 bunches green onion
- 1 bunch cilantro
- 1 bunch parsley
- 2 lbs carrots
- 2 celery sticks
- 1 English cucumber
- 1 green bell pepper
- 1 red bell pepper
- 2 bags (907g) yellow baby potatoes
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Proteins & Dairy
- 3 eggs
- 1 cup milk (2%)
- 1 bag (300 g) shredded feta cheese
- small wedge or bag parmesan
- 1 pkg (250 ml) light sour cream
- 454 g salted butter
- 1 pkg (500 g) cottage cheese
- 1 pkg (275 g) mascarpone
- 4 lbs (2 kg)boneless skinless chicken breasts
- 4 lbs (2 kg) pork back ribs
- 2 lbs (1 kg) lean ground beef
- 8 oz (250g) cod fillet
- Anchovy paste *
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Pantry
- 3 can (14 oz/398 mL) tomato sauce
- 1 can (10 oz/284 ml) chicken broth
- 1 can (10 oz/284 ml) cheddar cheese soup
- 1 can ( 8 oz/227g) sliced water chestnuts
- 1 cup orzo
- 3 cups long grain rice
- 1 cup couscous
- 1 box (375g) whole wheat lasagna
- 1 jar (100 ml) capers
- 3/4 cup lemon juice
- 1/4 cup hoisin sauce
- 2 tbsp soy sauce
- Dash hot pepper sauce
- 1/4 cup maple syrup
- 1 1/2 tsp Worcestershire sauce
- 1/2 tsp Dijon mustard
- 1 loaf French bread
- 1/2 cup panko bread crumbs
- 1 jar (250 ml) pitted kalamata olives
- 1/3 cup sliced almonds
- 1/3 raspberry jam
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Herbs & Spices
- Oregano leaves
- Cinnamon
- Red pepper flakes
- Garlic powder
- Sage leaves
- Thyme leaves
- Basil leaves
- Cayenne pepper
- Marjoram leaves
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Frozen Foods
- 1 pkg (300g) chopped frozen spinach
- 1 pkg (1 lbs/500g) frozen whole green beans
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Baking
- 1 tsp vanilla extract
- 1/2 cup icing sugar
- 1 1/2 cups granulated sugar
- 2 cups all-purpose flour
- 1 1/4 tsp baking powder
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Oils & Vinegars
- 1/4 cup canola oil
- 2 1/2 cups extra-virgin olive oil
- 3 tbsp red wine vinegar
- 2 tsp sesame oil