25 Ingredients, 15 Meal Ideas

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Grains:

  • Pasta, whole grain penne
  • Brown rice
  • Tortillas, whole wheat

Meat/Beans:

  • Lentils
  • Chicken,
  • Whole Fish
  • Walnuts

Fruits and Vegetables:

  • Salad mix, bulk bag
  • Fresh spinach
  • Tomatoes, plum
  • Baby carrots
  • Broccoli
  • Vinegar, flavored (red wine or balsamic)
  • Butternut squash
  • Zucchini
  • Onions
  • Canned diced tomatoes, no added salt
  • Berries or seasonal store fruit
  • Celery
  • Apples, bulk bag
  • Potatoes, bulk bag
  • Tomato Sauce, no added salt

Dairy:

  • Fat-free sour cream
  • Yogurt – light vanilla
  • Parmesan cheese

Notes:

  • You should purchase skim milk to drink.
  • This list requires you to have various seasonings and oil on hand for cooking (olive oil, black pepper, garlic, ginger, oregano, bay leaves)
  • Fruits and veggies (numbering 15) are over half the list!
  • Purchase as much of each item needed for your family to get through a week.

Meal Ideas:

  • Roasted chicken with salad and roasted potato, carrot, onion medley. Note: roast all chicken and use during the week for the following chicken dinners...
  • Chicken salad – tossed with roasted chicken, baked potatoes, veggies and vinegar
  • Chicken pasta - pasta with roasted chicken, broth, veggies
  • Chicken with rice – roasted chicken, cooked with rice, veggies, tomatoes and seasonings
  • Chicken stir fry – spinach, celery, broccoli, onions, carrots
  • Chicken rice veggie soup
  • Lentils and rice - cook lentils and rice together (they cook at the same time) and serve with roasted winter squash, browned onions and broccoli. Note: cook an extra large batch of lentils and rice and use the next three nights for a burrito and fish dinner.
  • Lentils and rice – burrito or wrap sandwich
  • Fish – serve with lentils, veggies, salad
  • Tortilla Pizza - make a pizza with tomato sauce, veggies, Parmesan cheese using tortillas as a crust
  • Potato Pizza – bake potatoes and smash them into a casserole dish then top with plum tomatoes, spinach, onions, Parmesan cheese
  • Baked stuffed potato – baked potato stuffed with steamed broccoli, fat-free sour cream, Parmesan
  • Snack platter with apples, carrots, celery
  • Dessert with berries and yogurt
  • Apple sauce with yogurt

Many of these recipes are on our website at www.foodandhealth.com.

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