Week of July 6, 2020 Grocery List


Monday

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  • 4
  • 6

Lunch

Avocado and Tomato Open Faced Sandwich

4 Slices Whole Wheat Bread

1 Ripe Avocado

12 Grape or Cherry Tomatoes (or 4 slices of a large tomato)

2 Tbsp Feta Cheese, crumbled

Salt and Ground Black Pepper to Taste

Lunch

Avocado and Tomato Open Faced Sandwich

8 Slices Whole Wheat Bread

2 Ripe Avocados

24 Grape or Cherry Tomatoes (or 8 slices of a large tomato)

4 Tbsp Feta Cheese, crumbled

Salt and Ground Black Pepper to Taste

Lunch

Avocado and Tomato Open Faced Sandwich

12 Slices Whole Wheat Bread, toasted

2 ½ Ripe Avocados, rinsed, peeled, seeded

36 Grape or Cherry Tomatoes, rinsed and halved (or 12 slices of a large tomato)

6 Tbsp Feta Cheese, crumbled

Salt and Ground Black Pepper to Taste

  • 2
  • 4
  • 6

Dinner

Ground Sirloin Spinach Meatloaf

1/2 Lb Ground Sirloin or 80/20 Ground Beef

1/4 Cup Old Fashioned Oats, uncooked

1/4 Cup Red Onion

1/3 (8 oz) Can Tomato Sauce

2/3 Tbsp Honey

1/3 Tbsp Worcestershire

1 Egg, lightly beaten

1/3 Cup Fresh Spinach

1/8 tsp Salt

1/8 tsp Ground Black Pepper

Summer Sauté

1 Tbsp Extra Virgin Olive Oil

1/2 Yellow Squash

1/2 Zucchini

1/4 Red Onion

1/2 Clove Garlic

1/2 Cup Grape or Cherry Tomatoes

Salt and Ground Black Pepper to Taste

Dinner

Ground Sirloin Spinach Meatloaf

1 Lb Ground Sirloin or 80/20 Ground Beef

1/2 Cup Old Fashioned Oats

1/2 Cup Red Onion

2/3 (8 oz) Can Tomato Sauce

1 1/3 Tbsp Honey

2/3 Tbsp Worcestershire

1 Egg

2/3 Cup Fresh Spinach

1/3 tsp Salt

1/3 tsp Ground Black Pepper

Summer Sauté

2 Tbsp Extra Virgin Olive Oil

1 Yellow Squash, sliced and halved

1 Zucchini, sliced and halved

1/2 Red Onion, sliced and halved

1 Clove Garlic, minced

1 Cup Grape or Cherry Tomatoes

Salt and Ground Black Pepper to Taste

Dinner

Ground Sirloin Spinach Meatloaf

1 1/2 Lbs Ground Sirloin or 80/20 Ground Beef

3/4 Cup Old Fashioned Oats

3/4 Cup Red Onion

1 (8 oz) Can Tomato Sauce

2 Tbsp Honey

1 Tbsp Worcestershire

3 Eggs, lightly beaten

1 Cup Fresh Spinach

1/3 tsp Salt

1/3 tsp Ground Black Pepper

Summer Sauté

3 Tbsp Extra Virgin Olive Oil

1 1/2 Yellow Squash

1 1/2 Zucchini

3/4 Red Onion

1 1/2 Cloves Garlic

1 1/2 Cups Grape or Cherry Tomatoes

Salt and Ground Black Pepper to Taste


Tuesday

  • 2
  • 4
  • 6

Lunch

Blueberry Orange Buddha Bowl

2 Cups Spinach

1/2 Cup Quinoa, uncooked

1 Cup Water

1/3 (14.5 oz) Can Chickpeas

1/2 Cup Blueberries

2 Mandarin Oranges

2 Green Onions

2 Tbsp Almonds

2 Tbsp Feta Cheese, crumbled

Avocado Dressing

1/4 Avocado

1/2 Cup Greek Yogurt

Juice of 1 Lime

1/2 Clove Garlic, minced

1/8 Cup Cilantro

1 1/2 Tbsp Extra Virgin Olive Oil

Salt and Pepper to Taste

Lunch

Blueberry Orange Buddha Bowl

4 Cups Spinach

1 Cup Quinoa, uncooked

2 Cups Water

2/3 (14.5 oz) Can Chickpeas

1 Cup Blueberries

4 Mandarin Oranges

4 Green Onions

4 Tbsp Almonds

4 Tbsp Feta Cheese, crumbled

Avocado Dressing

1/2 Avocado

1 Cup Greek Yogurt

Juice of 1 Lime

1 Clove Garlic, minced

1/4 Cup Cilantro

3 Tbsp Extra Virgin Olive Oil

Salt and Pepper to Taste

Lunch

Blueberry Orange Buddha Bowl

6 Cups Spinach

1 ½ Cups Quinoa, uncooked

1 (14.5 oz) Can Chickpeas

1 ½ Cups Blueberries

6 Mandarin Oranges, peeled and broken into sections

6 Green Onions

6 Tbsp Almonds, chopped

6 Tbsp Feta, crumbled

Avocado Dressing

3/4 Avocado

1 1/2 Cup Greek Yogurt

Juice of 1 ½ Limes

1 1/2 Clove Garlic, minced

1/3 Cup Cilantro

4 1/2 Tbsp Extra Virgin Olive Oil

Salt and Pepper to Taste

  • 2
  • 4
  • 6

Dinner

Chicken Stuffed Bell Peppers

1/2 Lb Boneless, Skinless Chicken Breast Tenderloins

1 Bell Pepper

1/2 Tbsp Homemade Taco Seasoning-List Below (Store Bought Can Be Used)

1 Tbsp Extra Virgin Olive Oil

Juice from ¼ Lime

1/8 Red Onion

1/2 Cup Cooked Jasmine or Basmati Rice

1/4 Cup Canned Black Beans

2 oz Tomato Sauce

1/4 Cup Shredded Mexican Blend or Mozzarella Cheese

Cilantro for garnish, optional

Pineapple Salsa

2/3 Cup Fresh Pineapple (canned can be used)

2/3 Cup Grape or Cherry Tomatoes

1/8 Cup Red Onion

1/3 Jalapeño

1/8 Cup Cilantro

Juice of One Lime

Salt to Taste

Homemade Taco Seasoning

1/2 Tbsp Chili Powder

1/2 Tbsp Cumin

1/2 tsp Paprika

1/2 tsp Salt

1/4 tsp Garlic Powder

1/4 tsp Onion Powder

1/4 tsp Oregano

1/4 tsp Black Pepper

Dinner

Chicken Stuffed Bell Peppers

1 Lb Boneless, Skinless Chicken Breast Tenderloins

2 Bell Peppers

1 Tbsp Homemade Taco Seasoning-List Below (Store Bought Can Be Used)

2 Tbsp Extra Virgin Olive Oil

Juice from ½ Lime

1/4 Red Onion, finely diced

1 Cup Cooked Jasmine or Basmati Rice

½ Cup Canned Black Beans, rinsed and drained

4 oz Tomato Sauce

½ Cup Shredded Mexican Blend or Mozzarella Cheese

Cilantro for garnish, optional

Pineapple Salsa

1 1/3 Cups Fresh Pineapple (canned can be used)

1 1/3 Cups Grape or Cherry Tomatoes

1/3 Cup Red Onion

2/3 Jalapeño

1/3 Cup Cilantro

Juice of One Lime

Salt to Taste

Homemade Taco Seasoning

1Tbsp Chili Powder

1 Tbsp Cumin

1 tsp Paprika

1 tsp Salt

½ tsp Garlic Powder

½ tsp Onion Powder

½ tsp Oregano

½ tsp Black Pepper

Dinner

Chicken Stuffed Bell Peppers

1 1/2 Lb Boneless, Skinless Chicken Breast Tenderloins

3 Bell Peppers

1 1/2 Tbsp Homemade Taco Seasoning- List Below (Store Bought Can Be Used)

3 Tbsp Extra Virgin Olive Oil

Juice from 3/4 Lime

1/3 Red Onion

1 1/2 Cup Cooked Jasmine or Basmati Rice

3/4 Cup Canned Black Beans

6 oz Tomato Sauce

3/4 Cup Shredded Mexican Blend or Mozzarella Cheese

Cilantro for garnish, optional

Pineapple Salsa

2 Cups Fresh Pineapple (canned can be used)

2 Cups Grape or Cherry Tomatoes

½ Cup Red Onion

1 Jalapeño

½ Cup Cilantro

Juice of One Lime

Salt to Taste

Homemade Taco Seasoning

1 1/2 Tbsp Chili Powder

1 1/2 Tbsp Cumin

1 1/2 tsp Paprika

1 1/2 tsp Salt

3/4 tsp Garlic Powder

3/4 tsp Onion Powder

3/4 tsp Oregano

3/4 tsp Black Pepper


Wednesday

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Lunch

Fresh Corn and Avocado Salad

3 Ears Corn

1 ½ Avocados

1 ½ Cups Grape Tomatoes

⅛ Red Onion

Dressing

Juice of 1 Lime

1 Tbsp Extra Virgin Olive Oil

1 Clove Garlic, minced

¼ tsp salt

Lunch

Fresh Corn and Avocado Salad

6 Ears Corn

3 Avocados

3 Cups Grape Tomatoes

1/4 Red Onion

Juice of 1 1/2 Limes

2 Tbsp Extra Virgin Olive Oil

2 Clove Garlic, minced

1/2 tsp salt

Lunch

Fresh Corn and Avocado Salad

9 Ears Corn

4 1/2 Avocados

4 1/2 Cups Grape Tomatoes

1/3 Red Onion

Dressing

Juice of 2 Limes

3 Tbsp Extra Virgin Olive Oil

3 Clove Garlic, minced

3/4 tsp Salt

  • 2
  • 4
  • 6

Dinner

Pan Seared Tuna

8 Oz Frozen Wild Caught Tuna Steaks

1 Tbsp Extra Virgin Olive Oil

Salt and Pepper to Taste

Oven Roasted Baby Potatoes

6 Baby Potatoes

1/2 Tbsp Extra Virgin Olive Oil

1/2 tsp Greek Seasoning

Pan Sautéed Brussel Sprouts

8 Brussel Sprouts

1 Tbsp Extra Virgin Olive Oil

Salt and Pepper to Taste

Dinner

Pan Seared Ahi Tuna

16 Oz Frozen Wild Caught Tuna Steaks

2 Tbsp Extra Virgin Olive Oil

Salt and Pepper to Taste

Oven Roasted Baby Potatoes

12 Baby Potatoes

1 Tbsp Extra Virgin Olive Oil

1 tsp Greek Seasoning

Pan Sautéed Brussel Sprouts

16 Brussel Sprouts

2 Tbsp Extra Virgin Olive Oil

Salt and Pepper to Taste

Dinner

Pan Seared Ahi Tuna

24 Oz Frozen Wild Caught Tuna Steaks

3 Tbsp Extra Virgin Olive Oil

Salt and Pepper to Taste

Oven Roasted Potatoes

18 Baby Potatoes

1 1/2 Tbsp Extra Virgin Olive Oil

1 1/2 tsp Greek Seasoning

Pan Sautéed Brussel Sprouts

24 Brussel Sprouts

3 Tbsp Extra Virgin Olive Oil

Salt and Pepper to Taste


Thursday

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  • 4
  • 6

Lunch

Veggie Wrap

2 Whole Wheat Wraps or Spinach Wraps

4 Tbsp Hummus- Homemade List Below (Store Bought can be used)

2 Cups Spinach

1 Cup Black Beans

½ Bell Pepper

½ Cup Tomatoes

½ Cup Cucumber

½ Avocado

Salt and Pepper to Taste

Homemade Hummus

½ (14.5 oz) Can Garbanzo Beans

½ Clove Garlic

Juice from ¼ Lemon

⅛ tsp Salt

1 Tbsp Extra Virgin Olive Oil

¼ tsp Cumin, ground

Lunch

Veggie and Hummus Wrap

4 Whole Wheat Wraps or Spinach Wraps

8 Tbsp Hummus- Homemade List Below (Store Bought can be used)

4 Cups Spinach

2 Cups Black Beans

1 Bell Pepper

1 Cup Tomatoes

1 Cup Cucumber

1 Avocado

Salt and Pepper to Taste

Homemade Hummus

1 (14.5 oz) Can Garbanzo Beans

1 Clove Garlic

Juice from 1/2 Lemon

1/4 tsp Salt

2 Tbsp Extra Virgin Olive Oil

1/2 tsp Cumin, ground

Lunch

Veggie and Hummus Wrap

6 Whole Wheat Wraps or Spinach Wraps

12 Tbsp Hummus- Homemade List Below (Store Bought can be used)

6 Cups Spinach

3 Cups Black Beans

1 1/2 Bell Peppers

1 1/2 Cups Tomatoes

1 1/2 Cups Cucumbers

1 1/2 Avocados

Salt and Pepper to Taste

Hummus

1 1/2 (14.5 oz) Cans Garbanzo Beans

1 1/2 Cloves Garlic

Juice from 1 1/2 Lemons

1/3 tsp Salt

3 Tbsp Extra Virgin Olive Oil

3/4 tsp Cumin, ground

  • 6

Dinner

Crustless Summer Veggie Pie

Cooking Spray

½ Tbsp Extra Virgin Olive Oil

2 Cloves Garlic, minced

½ Bunch Green Onions

½ Zucchini

½ Yellow Squash

1 Ear Corn

1 Bell Pepper

1 Med-Large Tomato

6 Eggs

¼ Cup Almond Milk (regular milk can be used)

2 Tbsp Almond Flour (or ¼ cup regular flour)

1 Cup Feta Cheese (5 oz Container)

1 Tbsp Fresh Basil


Friday

  • 2
  • 4
  • 6

Lunch

Greek Chicken Salad

1/3 Cup Cucumber

1 ½ Cups Boiled Chicken Breasts (approx. 1 chicken breast)

4 Cherry Tomatoes

1/8 Red Onion

1/8 Cup Kalamata Olives

2/3 Tbsp Fresh Dill, chopped or 3/4 tsp dried

1 1/3 oz Feta Cheese, crumbled

2/3 Cloves Garlic, minced

1/4 Cup Whole Milk Greek Yogurt

Juice from 1/8 Lemon

Salt and Pepper to Taste

Lunch

Greek Chicken Salad

2/3 Cup Cucumber

3 Cups Boiled Chicken Breasts (approx. 2 chicken breasts)

8 Cherry Tomatoes

1/8 Red Onion

1/4 Cup Kalamata Olives

1 1/3 Tbsp Fresh Dill, chopped or 1 tsp dried

2 2/3 oz Feta Cheese, crumbled

1 1/3 Cloves Garlic, minced

1/2 Cup Whole Milk Greek Yogurt

Juice from 1/3 Lemon

Salt and Pepper to Taste

Lunch

Greek Chicken Salad

1 Cup Cucumber

4 ½ Cups Boiled Chicken Breasts(approx. 3 chicken breasts)

12 Cherry Tomatoes

¼ Red Onion

⅓ Cup Kalamata Olives

2 Tbsp Fresh Dill, chopped or 1 tsp dried

4 oz Feta Cheese, crumbled

2 Cloves Garlic, minced

¾ Cup Whole Milk Greek Yogurt

Juice from ½ Lemon

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Dinner

Naan Hawaiian Pizza

2 Naan Flatbread Crusts

½ Cup Marinara- Homemade List Below (store bought can be used)

1 Cup Fresh Pineapple, cut into small chunks (canned can be used)

1 Cup Bell Pepper

½ Cup Red Onions

½ Cup Goat Cheese

Homemade Marinara

1 1/2 Tbsp Extra Virgin Olive Oil

1/8 Cup Red Onion

1/4 Clove Garlic, minced

1/2 (8 oz) Can Tomato Sauce

1/2 (3 oz) Can Tomato Paste

1/4 tsp Dried Basil

1/4 tsp Dried Oregano

1/4 tsp Salt

1/4 tsp Sugar

Dinner

Naan Hawaiian Pizza

4 Naan Flatbread Crusts

1 Cup Marinara- Homemade List Below (store bought can be used)

2 Cups Fresh Pineapple, cut into small chunks (canned can be used)

2 Cups Bell Pepper

1 Cup Red Onions

1 Cup Goat Cheese

Homemade Marinara

3 Tbsp Extra Virgin Olive Oil

1/4 Cup Red Onion,

1/2 Clove Garlic, minced

1 (8 oz) Can Tomato Sauce

1 (3 oz) Can Tomato Paste

1/2 tsp Dried Basil

1/2 tsp Dried Oregano

1/2 tsp Salt

1/2 tsp Sugar

Dinner

Hawaiian Naan Pizza

6 Naan Flatbread Crusts

1 1/2 Cups Marinara- Homemade List Below (store bought can be used)

3 Cups Fresh Pineapple, cut into small chunks (canned can be used)

3 Cups Bell Pepper

1 1/2 Cups Red Onions

1 1/2 Cups Goat Cheese, crumbled

Marinara

4 1/2 Tbsp Extra Virgin Olive Oil

1/3 Cup Red Onion, diced

3/4 Clove Garlic, minced

1 1/2 (8 oz) Cans Tomato Sauce

1 1/2 (3 oz) Cans Tomato Paste

3/4 tsp Dried Basil

3/4 tsp Dried Oregano

3/4 tsp Salt

3/4 tsp Sugar