RECIPES & MEAL PLANNING

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Cooked chicken, flour tortilla, tomatoes, lettuce, cilantro, green onion, cheese, salsa,	Lemon Pesto Fish Broccoli/Cauliflower Sweet Potato	Greens, grilled chicken, red cabbage, cashews, red bell pepper, carrots, sesame seeds, cilantro Dressing: 1 garlic clove, 1/4 c. tamari, 1/4 c. rice vinegar, 1 tbsp. sugar, 1/2 Tbsp. lime juice, dash red pepper flakes, sesame oil, blend in blender	Avocado Tuna , olive oil, lemon juice, red onion, roasted red pepper, basil Quinoa falafel-1 c. cooked quinoa, 1/2 c. chick peas, garlic, mint, onoins, tahini (roll into balls, saute in olive oil	Pizza Salad-ww crust, pesto, basil, sun dried tomatoes, spinach, artichoke, olives, feta, mozzarella	Spiced lentils with green beans	Crockpot roasted chicken Pasta Veggies Salad

Streamline breakfasts (smoothies)

Take time to plan your meals
Plan your menu around food you have on hand
Remember to put vegetables in your meal
Once a week prep-chop store in Ziploc bags, freeze meals
Cook once, eat twice-Cook enough for 2 meals and eat the leftovers later
Plan meals around what's on sale and create a thorough shopping list
recipes.usu.edu

Grocery List:  Salmon, Chicken, tuna, ground turkey, broccoli, cauliflower, Brussels sprouts, green beans, cucumber, carrot, potatoes, onions, peppers, lettuce, tomato, avocado, cilantro, celery, artichokes, spinach, cabbage, zucchini, green onions, corn, garlic, ginger, lemon, lime, frozen berries, blueberries, apples, bananas, walnuts, almonds, pecans, Brazil nuts, sunflower seeds, pumpkin seeds, dried apricots, dried, cranberries, raisins, plain greek yogurt, coconut greek yogurt, cottage cheese, sour cream, eggs, almond milk, protein powder for smoothies, chia seeds, whole wheat, salt, pepper, spices, whole wheat thin spaghetti, Kikkoman low sodium soy sauce, extra virgin olive oil, coconut oil, butter, cooking spray, Parmesan cheese, mozzarella, Mild cheddar, Catsup, Mustard, Mayo, rice, balsamic, white and apple vinegars, pickles, olives, canned crushed tomato, tomato sauce, picante sauce, water chestnuts, black beans, chickpeas, lentil, quinoa, brown rice, white rice, seaweed, no yolk noodles, chicken/beef bouillon, whole wheat tortillas, steel-cut oats

Laundry soap, dish washer soap, bar soap, liquid soap, cleaners, shampoo, deodorant, toothpaste, dental floss, air freshener, paper products, foil, ziploc bags

Monday

Lemon Pesto Fish

Directions:

Pesto

4 Cups lightly packed baby spinach

1 Cup basil leaves

2 Tbsp. toasted pine nuts

1 clove garlic

1/2 cup grated Parmesan cheese

Lemon pepper

Fish

4 fillets salmon, skin on

Olive oil

Lemon pepper

In a food processor, add spinach, basil, pine nuts garlic and pulse to chop.  Add olive oil and pulse until the mixture is well combined.  Add Parmesan and lemon pepper.

Preheat grill to medium - high; Brush salmon fillets with olive oil, then season well with salt and pepper.  Place fish, flesh side down, and grill covered for 7 minutes.  Then flip and cook 7 minutes more until fish flakes easily with a fork, turns pale pink, and shows some fat marbling.

Taco Tuesday or Brown Rice Enchiladas

Directions:

Brown rice, tomato sauce, cilantro, ground turkey, taco seasoning, black beans, red onion, peppers, cheese, tomatoes, avocado, lettuce, sour cream and picante sauce.  Whole wheat tortillas.

Wednesday

Spaghetti

Versatile Marinara

This marinara can be used for multiple meals.  Use it as a pasta sauce, with lasagna, meatball sandwiches and as a dipping sauce for calzones or zucchini fries.

2-3 tablespoons olive oil

1 medium onion diced

2-3 cloves garlic minced or pressed

3-4 tablespoons Italian seasoning

2 cans diced tomatoes (or 1 can diced and 3-4 chopped fresh)

1 can tomato paste

2 teaspoons sugar

2-3 teaspoons salt (I usually add 2 1/2 and then add more if needed)

1/4 teaspoon ground pepper

Water to thin and make perfect

Add oil to 12" skillet or pot, add diced onion and cook until translucent.  Turn down heat and add garlic. Next add Italian seasoning.  Warming it in the olive oil will wake up the flavors.  Add 2 cans of tomatoes. I like the Italian stewed for this recipe.  Mix it up and see what you like.  If you want to substitute fresh tomatoes, I have found about 3 tomatoes are equal to 1 can.  Add tomato paste not sauce. Stir this together, sauce will be thick. Add sugar, salt and pepper.  Now thin with water to the consistency you prefer for your recipe.  Start slow and add, don't go crazy all at once.  I will often use the small can of tomato paste to add my water.   It will need to simmer for 1 hour on a very low heat if you are using it for a pasta sauce. 

Penne Alla Vecchia Bettola (or, "Nichol's Pasta," adapted from The Barefoot Contessa:)

1/4 c. olive oil

2 1/2 c. chopped Spanish onion (I use yellow or white...whatever I have on hand...about one large onion)

1 tbs. garlic (about three cloves)

1/2 tsp. crushed red pepper flakes (more or less depending on how spicy you like it...I usually do a little less)

1 1/2 tsp. dried oregano

1 c. cooking wine (Holland House white or red)

2 (28-oz) cans of whole peeled plum tomatoes, drained

kosher salt and freshly ground black pepper

3/4 lb. penne pasta

2 Tbs. chopped fresh oregano leaves (I often don't have this, darn it, and although it's definitely better with it, it is fine without at well)

1 c. heavy cream

1/2 c. freshly grated parmesan cheese (I do it with or without this too)

Preheat oven to 375 degrees.

Heat the oil and saute onions and garlic over medium heat until onions are translucent (about five minutes)

Add the red pepper flakes and dried oregano, cook for a minute or two more

Add the cooking wine and simmer for 7 minutes, crush the peeled tomatoes and put in the pan.  Add 2 tsp. salt and 1/2 tsp pepper.

Bake it in the oven with a tin foil cover for an hour and a half to let the flavors deepen

While it is cooking, cook the pasta according to the package directions

Once the sauce is cooked, blend it in the blender and add it back into the pot.  Put it back on the stove and add the heavy cream.  Add the fresh oregano, 1 tsp. salt and 1/2 tsp pepper and simmer for a few more minutes.  Mix in the pasta, add parmesan cheese and fresh oregano for garnish.  S....erve.

Zucchini or Eggplant Lasagne 

Thursday

Avocado Tuna Melts

Friday

PiZZA Dough

1 pkg. yeast (2 1/4 tsp.)
1 c. tap-hot water
1/2 tsp. salt
1 tsp. sugar
2 Tbs. oil
2 c. flour (knead in more if too sticky…up to 3 cups)
We don’t even let that yeast rise or the dough rise most of the time and it works, but it’s better if you let it sit for 15-30 minutes while you make the rest of the dinner.

Then roll it out on a pan (sprayed with Pam).
Score for breadsticks in whatever size you’d like.
Bake at 500 degrees for 5-7 minutes.
We always spread butter over the hot bread and sprinkle on some garlic salt.  We just like it that way.

You can also use this for pizza dough. 



1 large tuna can (in water), drained

1. 2 tablespoons red onion, diced
2. 2 tablespoons sliced scallions
3. 1 tablespoon parsley
4. 1 lemon, juiced
5. 3 tablespoons olive oil
6. 1 teaspoon grainy mustard (or dijon) (optional)
7. 1/2 teaspoon salt
8. 1/2 teaspoon black pepper
9. 2 small tomatoes, sliced
10. 2 avocados
11. 4 slices swiss cheese
12. 4 slices bread

Friday

Pizza

Saturday

Soup

Shopping list

Produce
Meat
Dairy
Frozen
Aisles
On hand

Day 1

Breakfast (347 calories)
AvocadoToast
• 1 slice whole-grain bread
• 1/2 medium avocado

Morning Snack (249 calories)
• 1 medium apple
• 3 Tbsp. unsalted dry-roasted almonds

Lunch (378 calories)
• 2 cups Creamy Vegetable Soup
• 2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat
• 2 Tbsp. shredded Cheddar cheese
Top baguette slices with 1 Tbsp. cheese each and a pinch of pepper. Toast until cheese is melted.

Afternoon Snack (119 calories)
• 4 Tbsp. hummus
• 1 cup sliced cucumber

Dinner (506 calories)
Salmon and; Vegetables
• 4 oz. baked salmon
• 1 cup roasted Brussels sprouts
• 3/4 cup brown rice
• 1/8 tsp. salt
• 1/8 tsp. pepper
• 1 Tbsp. walnuts
Vinaigrette
• Combine 1 1/2 tsp. each olive oil, lemon juice and maple syrup; season with 1/8 tsp. salt.

Toss Brussels sprouts with 1/2 tsp. olive oil and bake at 425°F until lightly browned, 15 to 20 minutes. Coat salmon with 1/4 tsp. olive oil or a thin layer of cooking spray (1-second spray) and season with 1/8 tsp. each salt and pepper. Bake at 425°F until opaque in the middle, 4 to 6 minutes. Serve Brussels sprouts, salmon and brown rice drizzled with the vinaigrette and topped with walnuts.

Day 2

Breakfast

Morning Snack (164 calories)
• 7 dried apricots
• 8 walnut halves

Lunch (413 calories)
Leftover soup
• 2 cups Creamy Vegetable Sou[
• 2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat
• 2 Tbsp. shredded Cheddar cheese
Top each baguette slice with 1 Tbsp. cheese and a pinch of pepper. Toast until cheese is melted.

Afternoon Snack (119 calories)
• 4 Tbsp. hummus
• 1 cup sliced cucumber

Dinner (424 calories)
• 1 1/2 cups  Squash and; Tofu Curry
• Serve curry over 1/2 cup brown rice

Evening Snack (133 calories)
• 2 dates

Meal Prep Tip: Make Granola for tomorrow. You can also buy granola, to make things easier. Aim for a granola that has around 130 calories (or less) and less than 6 grams of sugar per 1/4 cup.

Day 3

Breakfast (372 calories)
• 1/2 cup Maple-Nut Granola
• 3/4 cup nonfat plain Greek yogurt
• 1/4 cup blueberries

Morning Snack (128 calories)
• 3 Tbsp. hummus
• 2 medium carrots

Lunch (420 calories)

Afternoon Snack (184 calories)
• 1/2 medium apple, sliced
• 1 Tbsp. peanut butter
• 2 Tbsp. Maple-Nut Granola
Dip apple slices into peanut butter and granola.

Dinner (457 calories)
• 1 Moroccan-Style Stuffed Pepper
• 2 cups spinach
Sauté spinach in 1 tsp. olive oil with a pinch of salt and pepper.

Evening Snack (50 calories)
• 1 Tbsp. chocolate chips, preferably dark chocolate

Meal Prep Tip: Hard-boil 2 eggs—save one for Day 7. Make Carrot-Ginger Vinaigrette or opt for a healthy, store-bought Asian-style dressing. When buying salad dressing, choose one made with healthy fats, such as olive oil or canola oil. Cook a chicken breast for tomorrow's lunch or substitute precooked chicken or sliced chicken or turkey breast from the grocery store. When choosing deli items, go for low-sodium, preservative-free options.

Day 4

Breakfast (372 calories)
• 1/2 cup Maple-Nut Granola
• 3/4 cup nonfat plain Greek yogurt
• 1/2 cup blueberries

Morning Snack (200 calories)
• 1 medium apple
• 1 Tbsp. peanut butter

Lunch (382 calories)
• 2 cups mixed greens
• 4 oz. cooked chicken breast
• 1/2 medium red bell pepper, sliced
• 1/4 cup grated carrots
• 2 Tbsp. Carrot-Ginger Vinaigrette
Combine ingredients and top the salad with vinaigrette.

Afternoon Snack (151 calories)
• 7 dried apricots
• 7 walnut halves

Dinner (508 calories)
• 2 1/4 cups Warm Spiced Lentils and Quinoa; Apple
• 1/2 cup Quick Pickled Beets
• 1 diagonal slice baguette (1/4 inch thick), preferably whole-wheat
• Top baguette with 1 tsp. butter

Meal Prep Tip: Make Avocado-Yogurt Dip for tomorrow. You can substitute store-bought hummus for the dip, if desired.

Day 5

Breakfast (369 calories)
• 1 cup all-bran cereal
• 3/4 cup skim milk
• 1/2 cup blueberries
• 2 Tbsp. unsalted dry-roasted almonds

Morning Snack (117 calories)
• 1 cup sliced cucumber
• 4 Tbsp. Avocado-Yogurt Dip

Lunch (397 calories)
Salad
• 2 cups mixed greens
• 1/4 cup grated carrot
• 1/2 cup cucumber, sliced
• 1 Tbsp. unsalted dry-roasted almonds
• 1 1/2 tsp. each olive oil and; balsamic vinegar
Top greens with carrot, cucumber, and almonds. Toss with balsamic vinaigrette.

Afternoon Snack (164 calories)
• 7 dried apricots
• 8 walnut halves

Dinner (427 calories)
• 1 1/2 cups Quick Chicken Tikka Masala

• 3/4 cup brown rice

Evening Snack (133 calories)
• 2 dates

Day 6

Breakfast (369 calories)
• 1 cup all-bran cereal
• 3/4 cup skim milk
• 1/2 cup blueberries
• 2 Tbsp. unsalted dry-roasted almonds

Morning Snack (151 calories)
• 4 Tbsp. Avocado-Yogurt Dip
• 2 medium carrots

Lunch (399 calories)
Leftover Chicken Tikka Masala
• 1 1/2 cups Quick Chicken Tikka Masala
• 2 cups spinach
Reheat the chicken on top of spinach in the microwave.
• 1 date

Afternoon Snack (184 calories)
• 1 medium banana
• 6 walnut halves

Dinner (507 calories)
• 2 cups Korean Beef Stir-Fry
• 1/2 cup cooked buckwheat soba noodles (about 1 ounce dry noodles)

Meal Prep Tip: Cook a chicken breast for tomorrow's lunch or substitute precooked chicken or sliced chicken or turkey breast from the grocery store. When choosing deli items, go for low-sodium, preservative-free options.

Day 7

Breakfast (362 calories)
• 1 cup all-bran cereal
• 3/4 cup skim milk
• 1/2 cup blueberries
• 2 Tbsp. chopped walnuts

Morning Snack (151 calories)
• 4 Tbsp. Avocado-Yogurt Dip
• 2 medium carrots

Lunch (417 calories)
• 2 cups mixed greens
• 4 oz. cooked chicken breast
• 1/2 medium red bell pepper, sliced
• 1/4 cup grated carrots
• 2 Tbsp. Carrot-Ginger Vinaigrette
Combine ingredients and; top salad with vinaigrette.

Afternoon Snack (142 calories)
• 2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat

Dinner (494 calories)
• 1 serving Wild Mushroom Pizza with Arugula

Evening Snack (50 calories)
• 1 Tbsp. chocolate chips, preferably dark chocolate

3-month Pantry

Shopping list

Spinach, frozen fruit, banana, protein powder, artichoke hearts (water packed), black beans, flax seed, healthy crackers (seed based or nut based), brown rice, bulgar, capers, chia seeds, chick peas, tomatoes, lemons, lentils (dried green), mustard seeds, nut butters (peanut, almond), slivered almonds, brazil nuts, walnuts, oil packed tuna, Kalamata olives, whole wheat spaghetti, Penne, Rigatoni, popcorn kernels, quinoa, rolled oats, homemade salsa, roasted red peppers, sesame seeds (white), sunflower seeds, tomato sauce, vanilla, vegetable broth, whole grain bread, whole wheat couscous, whole wheat panko, wild rice

Apples, celery, granola bars, bread, tuna, salmon, cauliflower, fettuccine, sweet potato, oatmeal, almonds, lemon, currants, cranberries, edamame, Swiss cheese, greek yogurt (plain), kale, seaweed, garlic, blueberries, eggs, dark chocolate, avocado, Brussels sprouts, cabbage, lentils

Shopping list

 Item                                             # of pkg            Pkg. size                           Amount Needed

Chicken Katsu Don

4 Boneless Chicken Breasts or Thighs

3 tablespoons Flour

5 whole Eggs; beaten

2 cups Panko/Breadcrumbs

Oil for Frying

Dash Black Pepper

1 tablespoon sugar

1/4 cup Mirin (or Sweet Sake); 2 fl oz

1/4 cup Soy Sauce; 2 fl oz

1/2 cup Dash (or Soup Stock); 4 fl oz

1 large Onion; sliced

1 tablespoon Sesame Oil

Steamed Rice; enough for 4 servings or to your preference

Dried Seaweed; thinly sliced (optional)

Scallions; chopped (optional)

To make the Chicken Katsu; pound the cutlet and sprinkle with black pepper; roll in flour, then egg, and in breadcrumbs. Deep-fry cutlets and once cooked, remove and drain excess oil on paper towel. Slice Chicken Katsu into 3/4 inch strips while still hot.

In a deep pan, stir-fry onion slices in sesame oil until they become translucent. In a separate bowl, combine Sake, Mirin, sugar, soy sauce and Dashi; set aside. Once the onions are translucent; pour the Sake, Mirin, sugar, soy sauce, Dashi mixture into the pan and bring to a boil.

Once boiled, lower the heat to medium and add the Chicken Katsu pieces into the pan; arranging each piece about 1 cm apart. Pour the well-beaten eggs into the pan; making sure the eggs fill the spaces between the pork cuts. Cover and cook on a medium for a few minute until the eggs are just cooked.

Fill each bowl with steamed rice and top with Chicken Katsu and egg. Garnish with chopped scallions and thinly sliced seaweed and serve warm.

Christy’s home-made granola

Mix together in a large bowl and set aside:

5 c. oats

1 c. malted milk powder or protein powder

1 c. coconut flakes

1 c. whole roasted almonds

1 c. pecan pieces

1 c. dried cherries and/or Craisins

1 c. dried apricots, diced

1/2 c. pepita or pumpkin seeds

1/2 c. roasted sunflower seeds (I didn’t have these so I didn’t use them)

1/4 c. flax seeds

Then mix in a saucepan:

1/4 c. packed brown sugar

1/2 c. coconut oil

1 c. honey

1 tsp. salt

2 tsp. vanilla

1 tsp. cinnamon

Heat until sugars are well dissolved but not boiling:

Pour wet into dry ingredients and stir well.

Spread out on a cookie sheet and bake at 325 for 12 minutes.

Remove from oven, flip over by sections and bake for 10 more minutes.

Let it cool completely before removing from pan.

Store in air-tight container.  We didn’t refrigerate ours.

Serve with berries and yogurt…

…or just plain (that’s how I like it). 

Easter Lentil Filling for Pita Bread

Cook 1 lb of lentils in boiling water until soft (45 min or so?); rinse, drain, set aside.

1 onion, chopped

1/2 bell pepper (if you have one, any color), chopped

1 T. olive oil

2-3 T. minced garlic
2 (15-ounce) cans of tomato sauce
1 c. water
3 T. apple cider vinegar
3 T. soy sauce

2 1/2 t. chili powder

2 1/2 T. ground cumin

1 T. salt

2 t. cinnamon

1/4 C. honey

Saute onion and bell pepper in olive oil; then add garlic.  Add tomato sauce, water, vinegar, and soy sauce and mix.  Add all the spices.  Bring to a gentle boil and then turn down the heat and let simmer for awhile. Add lentils back in.  You may want to add more spices or vinegar at that point.

Simmer and let thicken to the consistency of sloppy joe mix.  Serve as a filling in pita bread.

TRAIL MIX

Ingredients:
1 cup raw unsalted sunflower seeds
1 cup raw unsalted pumpkin seeds
1 cup raw unsalted almonds
(adjust to your taste - some people like to use the salted variety for one of the kinds of nuts/seeds)
1 cup craisins (can use strawberry or cherry flavored craisins)
1 cup semi-sweet chocolate chips

Mix together.

Chewy No-Bake Granola Bars

Makes 24 bars (9″x13″ pan)

INGREDIENTS:

• 2 ½ cups Rice Krispies (if you want to make these healthier, you can use plain puffed rice cereal)
• 1 ¾ cups quick oats (regular rolled oats work too)
• ¼ cup wheat germ (or ground flax seed, wheat bran, or additional oats)
• ½ cup additional mix-in ingredients, optional (i.e. shredded coconut, chopped nuts, raisins or other dried fruit, sesame or sunflower seeds, etc.)
• ½ cup honey
• ½ cup brown sugar
• ¼ teaspoon salt
• 2/3 cup peanut butter  m b
• 1 teaspoon vanilla extract
• ½ cup chocolate chips

DIRECTIONS:

• Combine first 4 dry ingredients in a bowl.
• In a saucepan, mix the honey, brown sugar and salt. Over medium-low heat, stir until the mixture comes to a complete boil for 30-60 seconds.
• Remove from heat and stir in the peanut butter and vanilla until smooth.
• Pour over the dry ingredients and mix well.
• Let cool for 5-10 minutes before mixing in the chocolate chips.
• Press into a greased 9×13 pan and let cool before cutting into bars.

These freeze well!!

Avocado Salsa

From Shauna Stout

2-3 tomatoes

3 avocados, diced

1 can olives, sliced

1 4oz. can minced green chilies

4-6 green onions, sliced

1 tsp. garlic salt

2 Tbsp. extra virgin olive oil

1 ½ Tbsp. red  wine vinegar

Mix first five ingredients.  Mix last three ingredients for dressing.  Mix all together.  Put the avocado pit in the bowl with the dip (it keeps the avocado from turning brown).  Serve with tortilla chips.