Week of July 12, 2021 Grocery List


Monday

 

Lunch

Nicoise Sandwich

1/2 French Baguette

1 (5 oz) Can White Albacore Tuna in Water

1/8 Cup Almonds, sliced or chopped

1/2 Cup Kalamata Olives

1/2 Cup Spinach

1/4 Cup Red Onion

1/4 Red Bell Pepper

1/2 Tbsp Extra Virgin Olive Oil

1/8 Cup Red Wine Vinegar

1/2 Tbsp Dijon Mustard

Juice from ½ Lemon

Salt and Pepper to Taste

 

Lunch

Nicoise Sandwich

1 French Baguette

2 (5 oz) Cans White Albacore Tuna in Water

¼ Cup Almonds

1 Cup Kalamata Olives

1 Cup Spinach

½ Cup Red Onion

½ Red Bell Pepper

1 Tbsp Extra Virgin Olive Oil

¼ Cup Red Wine Vinegar

1 Tbsp Dijon Mustard

Juice from 1 Lemon

Salt and Pepper to Taste



Lunch

Nicoise Sandwich

1 1/2 French Baguettes

3 (5 oz) Cans White Albacore Tuna in Water

1/3 Cup Almonds, sliced or chopped

1 1/2 Cups Kalamata Olives

1 1/2 Cups Spinach

3/4 Cup Red Onion

3/4 Red Bell Pepper

1 1/2 Tbsp Extra Virgin Olive Oil

1/3 Cup Red Wine Vinegar

1 1/2 Tbsp Dijon Mustard

Juice from 1 ½ Lemons

Salt and Pepper to Taste

Sandwich

1 1/2 French Baguettes

3 (5 oz) Cans White Albacore Tuna in Water

1/3 Cup Almonds, sliced or chopped

1 1/2 Cups Kalamata Olives

1 1/2 Cups Spinach

3/4 Cup Red Onion

3/4 Red Bell Pepper

1 1/2 Tbsp Extra Virgin Olive Oil

1/3 Cup Red Wine Vinegar

1 1/2 Tbsp Dijon Mustard

Juice from 1 ½ Lemons

Salt and Pepper to Taste

Dinner

Italian Meatballs over Pasta

1/2 Lb 80/20 Ground Beef

1/8 Cup Oats

1 Egg

1/8 Cup Grated Parmesan Cheese

1/4 tsp Dried Oregano

1/4 Tbsp Dried Parsley

1/4 Tbsp Dried Basil or ½ Tbsp Fresh Basil

1/2 Clove Garlic, minced

1/2 Tbsp Extra Virgin Olive Oil

1/2 tsp Salt

1/4 tsp Ground Black Pepper

12 oz Store Bought Marinara or 1 Recipe Homemade (Recipe Below)

Basil for Garnish

Pasta of Choice

 

Homemade Marinara

1/8 Cup Extra Virgin Olive Oil

2 Cloves Garlic, minced

1 (14.5 oz) Can Crushed Tomatoes

1 (3 oz) Can Tomato Paste

1 tsp Dried Basil

1 tsp Dried Oregano

1/2 tsp Salt

1/2 tsp Sugar (Preferably brown sugar, but white can be used)

1/4 Cup Water

 

Side Salad

4 Cups Romaine Lettuce

1/2 Cup Cucumber

1/4 Cup Red Onion

1/2 Cup Tomato

1/4 Cup Bell Pepper

1/2 Cup Shredded Cheese

1/4 Cup Homemade Ranch Dressing (Store bought can be used, but homemade list below)

 

Homemade Dairy Free Ranch

½ Cup Mayonnaise

¼ Cup Unsweetened Almond Milk

Juice from ½ Lemon

1 Tsp Fresh Dill or ½ tsp Dried

½ tsp Dried Parsley

1 tsp Green Onions

½ tsp Garlic Powder

¼ tsp Onion Powder

¼ tsp Salt

⅛ tsp Ground Black Pepper



Dinner

Italian Meatballs over Pasta

1 Lb 80/20 Ground Beef

¼ Cup Oats

1 Egg

⅛ Cup Grated Parmesan Cheese

½ tsp Dried Oregano

½ Tbsp Dried Parsley

½ Tbsp Dried Basil or 1 Tbsp Fresh Basil

1 Clove Garlic, minced

1 Tbsp Extra Virgin Olive Oil

1 tsp Salt

½ tsp Ground Black Pepper

24 oz Store Bought Marinara or 1 Recipe Homemade (List Below)

Basil for Garnish

Pasta of Choice

 

Homemade Marinara

1/4 Cup Extra Virgin Olive Oil

4 Cloves Garlic, minced

2 (14.5 oz) Can Crushed Tomatoes

2 (3 oz) Can Tomato Paste

2 tsp Dried Basil

2 tsp Dried Oregano

1 tsp Salt

1 tsp Sugar (Preferably brown sugar, but white can be used)

1/2 Cup Water

 

Side Salad

8 Cups Romaine Lettuce

1 Cup Cucumber

1/2 Cup Red Onion

1 Cup Tomato

1/2 Cup Bell Pepper

1 Cup Shredded Cheese

1/2 Cup Homemade Ranch Dressing (Store bought can be used, but homemade list below)

 

Homemade Dairy Free Ranch

1 Cup Mayonnaise

1/2 Cup Unsweetened Almond Milk

Juice from 1/2 Lemon

2 Tsp Fresh Dill or 1/2 tsp Dried

1 tsp Dried Parsley

2 tsp Green Onions, minced

1 tsp Garlic Powder

1/2 tsp Onion Powder

1/2 tsp Salt

1/4 tsp Ground Black Pepper

 

Dinner

Italian Meatballs over Pasta

1 1/2 Lbs 80/20 Ground Beef

1/3 Cup Oats

2 Eggs

1/4 Cup Grated Parmesan Cheese

3/4 tsp Dried Oregano

3/4 Tbsp Dried Parsley

3/4 Tbsp Dried Basil or 1 ½ Tbsp Fresh Basil

1 1/2 Cloves Garlic, minced

1 1/2 Tbsp Extra Virgin Olive Oil

1 1/2 tsp Salt

3/4 tsp Ground Black Pepper

36 oz Store Bought Marinara or 1 Recipe Homemade (List Below)

Basil for Garnish

Pasta of Choice

 

Homemade Marinara

1/3 Cup Extra Virgin Olive Oil

6 Cloves Garlic, minced

3 (14.5 oz) Cans Crushed Tomatoes

3 (3 oz) Cans Tomato Paste

3 tsp Dried Basil

3 tsp Dried Oregano

1 1/2 tsp Salt

1 1/2 tsp Sugar (Preferably brown sugar, but white can be used)

3/4 Cup Water

 

Side Salad

12 Cups Romaine Lettuce

1 1/2 Cup Cucumber

3/4 Cup Red Onion

1 1/2 Cup Tomato

3/4 Cup Bell Pepper

1 1/2 Cup Shredded Cheese

3/4 Cup Homemade Ranch Dressing (Store bought can be used, but homemade list below)

 

Homemade Dairy Free Ranch

1 1/2 Cups Mayonnaise

3/4 Cup Unsweetened Almond Milk

Juice from 1/2 Lemon

3 Tsp Fresh Dill or 1/2 tsp Dried

1 1/2 tsp Dried Parsley

3 tsp Green Onions, minced

1 1/2 tsp Garlic Powder

3/4 tsp Onion Powder

3/4 tsp Salt

1/3 tsp Ground Black Pepper




Tuesday

Lunch

Rotisserie Chicken Pitas

1 Whole Wheat Pita Pocket

1 Cup Rotisserie Chicken

1/2 Cucumber

2 Tbsp Red Onion

1/2 Cup Spinach

4 Slices Roma Tomato or Tomato of Choice

2 Tbsp Herbed Mayo (List Below)

 

Herbed Mayo

¼ Cup Mayo

¼ Cup Fresh Basil

¼ Garlic Clove, minced

½ Tbsp Lemon Juice

¼ Tbsp Green Onion

Lunch

Rotisserie Chicken Pitas

2 Whole Wheat Pita Pockets

2 Cups Rotisserie Chicken

1 Cucumber

4 Tbsp Red Onion

1 Cup Spinach

8 Slices Roma Tomato or Tomato of Choice

4 Tbsp Herbed Mayo (List Below)

 

Herbed Mayo

1/2 Cup Mayo

1/2 Cup Fresh Basil

1/2 Garlic Clove, minced

1 Tbsp Lemon Juice

1/2 Tbsp Green Onion

Lunch

Rotisserie Chicken Pitas

3 Whole Wheat Pita Pockets, halved

3 Cups Rotisserie Chicken, chopped

1 1/2 Cucumbers, sliced

6 Tbsp Red Onion, chopped

1 1/2 Cups Spinach

12 Slices Roma Tomato or Tomato of Choice

6 Tbsp Herbed Mayo (List Below)

 

Herbed Mayo

3/4 Cup Mayo

3/4 Cup Fresh Basil

3/4 Garlic Clove, minced

1 1/2 Tbsp Lemon Juice

3/4 Tbsp Green Onion

Dinner

Mexican Skillet Dinner

1/3 Tbsp Extra Virgin Olive Oil

1/3 Onion

2/3 Cloves Garlic, minced

1/2 Lb 80/20 Ground Beef

2/3 Bell Pepper (approx ¼ cup)

1 Cup Chicken Broth or Beef Broth

1/3 (16 oz) Jar Salsa

1/3 (15 oz) Can Black Beans

1/3 (15 oz) Can Sweet Corn

2/3 (14.5 oz) Can Diced Tomatoes

1/3 Cup Basmati or Jasmine Rice

Salt and Ground Black Pepper to Taste

Hot Sauce to Taste

Avocado Slices, optional

Tortilla Chips, optional

Dinner

Mexican Skillet Dinner

2/3 Tbsp Extra Virgin Olive Oil

2/3 Onion

1 1/3 Cloves Garlic, minced

1 Lb 80/20 Ground Beef

1 1/3 Bell Peppers

2 Cups Chicken Broth or Beef Broth

2/3 (16 oz) Jar Salsa

2/3 (15 oz) Can Black Beans

2/3 (15 oz) Can Sweet Corn

1 1/3 (14.5 oz) Cans Diced Tomatoes

2/3 Cup Basmati or Jasmine Rice

Salt and Ground Black Pepper to Taste

Hot Sauce to Taste

Avocado Slices, optional

Tortilla Chips, optional

Dinner

Mexican Skillet Dinner

1 Tbsp Extra Virgin Olive Oil

1 Onion, diced

2 Cloves Garlic, minced

1 1/2 Lb 80/20 Ground Beef

2 Bell Peppers

3 Cups Chicken Broth or Beef Broth

1 (16 oz) Jar Salsa

1 (15 oz) Can Black Beans

1 (15 oz) Can Sweet Corn

2 (14.5 oz) Cans Diced Tomatoes

1 Cup Basmati or Jasmine Rice

Salt and Ground Black Pepper to Taste

Hot Sauce to Taste

Avocado Slices, optional

Tortilla Chips, optional




Wednesday

Lunch

Fruited Chicken Salad

¾ Cup Rotisserie Chicken

¼ Cup Seedless Red Grapes

¼ Cup Celery

¼ Apple

⅛ Cup Pecans

¼ Cup Greek Yogurt

1 Tbsp Dijon Mustard

2 tsp Honey

¼ tsp Onion Powder

Salt and Ground Black Pepper to Taste

2 Cups Kale or Spinach

Lunch

Fruited Chicken Salad

1 1/2 Cups Rotisserie Chicken

1/2 Cup Seedless Red Grapes

1/2 Cup Celery

1/2 Apple

1/4 Cup Pecans

1/2 Cup Greek Yogurt

2 Tbsp Dijon Mustard

4 tsp Honey

1/2 tsp Onion Powder

Salt and Ground Black Pepper to Taste

4 Cups Kale or Spinach

Lunch

Fruited Chicken Salad

2 1/4 Cups Rotisserie Chicken

3/4 Cup Seedless Red Grapes

3/4 Cup Celery

3/4 Apple

1/3 Cup Pecans

3/4 Cup Greek Yogurt

3 Tbsp Dijon Mustard

6 tsp Honey

3/4 tsp Onion Powder

Salt and Ground Black Pepper to Taste

6 Cups Kale or Spinach

 

Dinner

Steak Kabobs w/Tumeric Rice

½ Lb Flank Steak

2 Cups Bell Pepper

1 Cup Red Onion

1 Cup Marinade (List below)

4 Wooden Skewers

 

Marinade

1/3 Cup Worcestershire

1/8 Cup Red Wine

1/4 Clove Garlic, minced

1/8 tsp Salt

1/8 tsp Ground Black Pepper

 

Jasmine Turmeric Rice

1 Cup Jasmine Rice

1 ½ Cups Water

1 Tbsp Extra Virgin Olive Oil

1 tsp Turmeric

½ tsp Salt

½ tsp Ground Black Pepper

½ tsp Garlic Powder

½ tsp Onion Powder



Dinner

Steak Kabobs w/Tumeric Rice 

1 Lb Flank Steak

4 Cups Bell Pepper

2 Cups Red Onion

2 Cups Marinade (List below)

8 Wooden Skewers

 

Marinade

¾ Cup Worcestershire

¼ Cup Red Wine

½ Clove Garlic, minced

¼ tsp Salt

⅛ tsp Ground Black Pepper

 

Jasmine Turmeric Rice

2 Cups Jasmine Rice

3 Cups Water

2 Tbsp Extra Virgin Olive Oil

2 tsp Turmeric

1 tsp Salt

1 tsp Ground Black Pepper

1 tsp Garlic Powder

1 tsp Onion Powder

Dinner

Steak Kabobs w/Tumeric Rice

1 1/2 Lb Flank Steak

6 Cups Bell Pepper

3 Cups Red Onion

3 Cups Marinade (List below)

12 Wooden Skewers

 

Marinade   

1 1/8 Cups Worcestershire

1/3 Cup Red Wine

3/4 Clove Garlic, minced

1/3 tsp Salt

1/4 tsp Ground Black Pepper

 

Jasmine Turmeric Rice

3 Cups Jasmine Rice

4 1/2 Cups Water

3 Tbsp Extra Virgin Olive Oil

3 tsp Turmeric

1 1/2 tsp Salt

1 1/2 tsp Ground Black Pepper

1 1/2 tsp Garlic Powder

1 1/2 tsp Onion Powder


Thursday

Lunch

Pizza Quesadillas

4 Flour Tortillas

24 Slices Turkey Pepperoni

8 Slices Fresh Mozzarella

4 Tbsp Store Bought Marinara

Cooking Spray

Lunch

Pizza Quesadillas

Ingredients

8 Flour Tortillas

48 Slices Turkey Pepperoni

16 Slices Fresh Mozzarella

8 Tbsp Store Bought Marinara

Cooking Spray



Lunch

Pizza Quesadillas

12 Flour Tortillas

72 Slices Turkey Pepperoni

24 Slices Fresh Mozzarella

12 Tbsp Store Bought Marinara

Cooking Spray



Dinner

Baked Mediterranean Cod w/ Asparagus

3/4 Lb Cod Fillets

1/2 Cup Grape Tomatoes

1/2 Cup Kalamata Olives

1/2 Lemon

1/4 Cup Feta Cheese, crumbled

1/8 Cup Extra Virgin Olive Oil

1 1/2 Tbsp Lemon Juice

1 Clove Garlic, minced

1/8 tsp Paprika

1/4 tsp Dried Parsley

1/4 tsp Dried Thyme

Salt and Ground Black Pepper to Taste

Cooking Spray

 

Sautéed Asparagus

1/2 Package Fresh Asparagus

1 Tbsp Olive Oil

Salt and Ground Black Pepper



Dinner

Baked Mediterranean Cod

1 ½ Lbs Cod Fillets

1 Cup Grape Tomatoes

1 Cup Kalamata Olives

1 Lemon

½ Cup Feta Cheese, crumbled

¼ Cup Extra Virgin Olive Oil

3 Tbsp Lemon Juice

2 Cloves Garlic, minced

¼ tsp Paprika

½ tsp Dried Parsley

½ tsp Dried Thyme

Salt and Ground Black Pepper to Taste

Cooking Spray

 

Sautéed Asparagus

1 Package Fresh Asparagus

2 Tbsp Olive Oil

Salt and Ground Black Pepper



Dinner

Baked Mediterranean Cod

2 1/4 Lbs Cod Fillets

1 1/2 Cups Grape Tomatoes

1 1/2 Cups Kalamata Olives

1 1/2 Lemons

3/4 Cup Feta Cheese, crumbled

1/3 Cup Extra Virgin Olive Oil

4 1/2 Tbsp Lemon Juice

3 Cloves Garlic, minced

1/3 tsp Paprika

3/4 tsp Dried Parsley

3/4 tsp Dried Thyme

Salt and Ground Black Pepper to Taste

Cooking Spray

 

Sautéed Asparagus

1 1/2 Packages Fresh Asparagus

3 Tbsp Olive Oil

Salt and Ground Black Pepper


Friday

Lunch

Chicken and Rice Soup

1/4 Rotisserie Chicken

2 Cups Chicken Broth

1/2 Clove Garlic, minced

1/4 Cup Onion

1/4 Cup Carrots

1/4 Cup Celery

1/4 Bay Leaf

Ground Black Pepper to Taste

1/8 Tbsp Dried Parsley

1/4 Cup Basmati Rice

Lunch

Chicken and Rice Soup

1/2 Rotisserie Chicken

4 Cups Chicken Broth

1 Clove Garlic, minced

1/2 Cup Onion

1/2 Cup Carrots

1/2 Cup Celery

1/2 Bay Leaf

Ground Black Pepper to Taste

1/4 Tbsp Dried Parsley

1/2 Cup Basmati Rice

 

Lunch

Chicken and Rice Soup

3/4 Rotisserie Chicken

6 Cups Chicken Broth

1 1/2 Cloves Garlic, minced

3/4 Cup Onion, chopped

3/4 Cup Carrots, sliced

3/4 Cup Celery, chopped

3/4 Bay Leaf

Ground Black Pepper to Taste

1/3 Tbsp Dried Parsley

3/4 Cup Basmati Rice

Dinner

Breakfast for Dinner

Feta and Spinach Egg Muffins

2 Large Eggs

1 Large Egg White

1/8 Cup Milk or Almond Milk

1/3 Tbsp Green Onions

1/3 Cup Spinach

1/8 Cup Tomatoes

1/8 Cup Feta Cheese, crumbled

Salt and Ground Black Pepper to Taste



Dinner

Breakfast for Dinner

Feta and Spinach Egg Muffins

4 Large Eggs

3 Large Egg Whites

1/8 Cup Milk or Almond Milk

2/3 Tbsp Green Onions

2/3 Cup Spinach

1/3 Cup Tomatoes

1/8 Cup Feta Cheese, crumbled

Salt and Ground Black Pepper to Taste

 

**Serve w/Whole Wheat Toast and Fresh Fruit**



Dinner

Breakfast for Dinner

Feta and Spinach Egg Muffins

6 Large Eggs

4 Large Egg Whites

¼ Cup Milk or Almond Milk

1 Tbsp Green Onions

1 Cup Spinach

½ Cup Tomatoes

¼ Cup Feta Cheese, crumbled

Salt and Ground Black Pepper to Taste

 

**Serve w/Whole Wheat Toast and Fresh Fruit**