25 Ingredients, 15 Meal Ideas
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.
