Menu Plans

International Flavours

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  2. Menu Plans

Menu #5

These 7 days of meals were designed to give a variety of flavours from around the world. Perfect for the households that want to try something new and expand their meal choices.

Featured in this menu plan:

  • Easy
    Pork Souvlaki

    Souvlaki meat skewers are a staple of Greek cuisine. We do this pork version on the barbecue. Serve them as an appetizer with our Tzatziki as a dip or stuff them into pitas for a handheld meal.

    View Recipe
  • Easy
    Minestrone Soup with Sausage

    This traditional Italian soup is packed with pasta, white beans and a number of different vegetables. We bulk it up with sausage meat, making it substantial enough to serve for dinner.

    View Recipe
  • Easy
    Chicken Stroganoff

    Stroganoff is usually made with beef, but this lighter version uses chicken. This weeknight dinner is great served over your favourite kind of noodles.

    View Recipe
  • Medium
    Mexican Lasagna

    This tasty layered casserole brings together the structure of lasagna noodles and the zesty flavours of beef, taco seasoning and salsa.

    View Recipe

The Menu Plan

*Meals are based on a four-person serving, however, most recipes can be doubled.

Menu #5
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Herb Baked Chicken

Reserve 2-3 chicken breasts for Wednesday

 

Reserve leftover Parmesan cheese for Sunday
Minestrone Soup with Sausage

Cook 2 lbs of Italian sausage meat and reserve 1 lb. for Thursday

 

Reserve 4 carrots for Wednesday, and 2 carrots and 2 celery stalks for Thursday
Chicken Stroganoff

Slice strips of leftover chicken breasts from Monday (omitting steps 1 and 2).
Italian Sausage, Pepper and Onion Pizza

Use 1 lb cooked ground meat from Tuesday (omitting step 2)

 

Reserve leftover onion for Saturday
Spicy Baked Fish

Serve with cooked rice; cook enough rice to use leftovers on Saturday

 

Reserve leftover salsa for Sunday

 

Reserve leftover bell pepper for Saturday
Pork Souvlaki

Serve with leftover rice from Friday
Mexican Lasagna

Use up leftover salsa from Friday and leftover onion from the week
Mediterranean Potatoes

Use pitted Kalamata olives and reserve the rest for Saturday

 

Reserve 3 tomatoes for Saturday
Bannock Biscuits
Maple Thyme Carrots
Lemon Dill Dip

Serve with vegetable sticks (carrots, celery, peppers and broccoli)

 

Cut up all broccoli and reserve 4 cups for Friday
Braised Broccolini

Broccoli can be substituted for broccolini in this recipe
Greek Salad

Use up Kalamata olives from Monday, onion from Thursday and any leftover bell peppers
Greens with Light Creamy Caesar Dressing
Really Wacky Chocolate Cake

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.

Grocery List
  • Produce
    • 1 large sweet onion 
    • 4 medium onions  
    • 9 cloves garlic 
    • 7 Roma tomatoes 
    • 3 medium potatoes 
    • 6 bell peppers (different colours)  
    • 1 bunch fresh parsley 
    • 11 carrots 
    • 4 stocks celery 
    • 1 fennel bulb 
    • 2 cups fresh mushrooms 
    • 2 sprigs fresh thyme
    • 1 jalapeno pepper 
    • 1 bunch green onion 
    • 3 lemons 
    • 1 cup commercial tzatziki sauce 
    • 2 English cucumbers
    • 1head Romaine lettuce 
    • 1 lb (500g) broccolini or broccoli
  • Protein & Dairy
    • 8 boneless skinless chicken breasts 
    • 2 lb (1 kg) hot Italian sausages 
    • 1/2 cup milk 
    • 1/4 cup salted butter 
    • 3 cups light sour cream  
    • 1 1/2 cups shredded mozzarella 
    • 1 cup freshly grated Parmesan cheese
    • 1 lb (0.5 kg) cod fillets 
    • 1/2 lb (0.75 kg) boneless pork shoulder roast
    • 1 1/3 cups feta cheese 
    • 1 lb lean ground beef 
    • 3 cups shredded Tex-Mex  cheese
    • 1 cup creamed cottage cheese 
    • 1 lb (0.5 kg) chicken breast fillets
  • Pantry
    • 1 1/4 cups fine breadcrumbs 
    • 7 1/4 cups chicken broth 
    • 1 1/2 cups kalamata olives 
    • 1 can (28 0z/796 mL) diced tomatoes 
    • 1 can (19 0z/540 mL) diced tomatoes 
    • 1 can (10 oz/540 mL) white kidney beans 
    • 1 can (14 oz/398 mL) kidney beans 
    • 1/2 cup small shell pasta 
    • 2 3/4 cups all-purpose flour 
    • 1 1/2 tsp baking powder 
    • 2 tbsp Dijon mustard 
    • 2 cups broad noodles 
    • 1/4 cup maple syrup 
    • 1 can (213 mL) pizza sauce 
    • 2 1/2 cups medium salsa  
    • 1 1/2 lb broccolini or broccoli 
    • 2 tbsp liquid honey 
    • 10 bamboo skewers 
    • 1 cup granulated sugar 
    • 1 can diced green chilies 
    • 9 oven-ready lasagna noodles
    • 1 1/2 cup light mayonnaise 
    • 1/2 tsp anchovy paste 
    • croutons 
    • 1/3 cup unsweetened cocoa powder 
    • icing sugar 
  • Herbs & Spices
    • 2 tsp basil, crumbled 
    • 3 3/4 tsp oregano, crumbled 
    • 1/2 tsp paprika 
    • 3 1/4 tsp salt 
    • 1 tsp cumin 
    • 1/4 tsp garlic powder 
    • 3/4 tsp baking soda 
    • 1/4 tsp sage, crumbled 
    • 1/2 tsp cayenne pepper 
    • 2 tsp freshly ground pepper 
    • 1 tsp Italian seasoning 
    • 1 1/8 tsp dried dill 
    • 1/8 tsp red pepper flakes 
    • 1 pkg (35 g) taco seasoning mix
    • 1 1/2 tsp cinnamon 
    • 1/4 tsp ground ginger 
    • 1 tsp vanilla 
  • Baking
    • 12-14 inch pizza crust
    • 10 pita breads
  • Oils & Vinegars
    • 1 1/4 cups olive oil
    • 3/4 cup canola oil
    • 3 tbsp red wine vinegar
    • 1 tbsp pure white vinegar