Week of November 16, 2020 Grocery List


Monday

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Lunch

Brown Rice Avocado and Kale Salad

½ Cup Brown Rice

4 Cups Kale, finely chopped

½ (15 oz) Can Chickpeas

½ Cup Pecans, chopped

½ Cup Golden Raisins

2 Tbsp Extra Virgin Olive Oil

1 Tbsp Balsamic Vinegar

1 tsp Honey

Salt and Ground Black Pepper to Taste



Lunch

Brown Rice Avocado and Kale Salad

1 Cup Brown Rice

8 Cups Kale, finely chopped

1 (15 oz) Can Chickpeas

1 Cup Pecans, chopped

1 Cup Golden Raisins

4 Tbsp Extra Virgin Olive Oil

2 Tbsp Balsamic Vinegar

2 tsp Honey

Salt and Ground Black Pepper to Taste



Lunch

Brown Rice Avocado and Kale Salad

1 1/2 Cups Brown Rice

12 Cups Kale, finely chopped

1 1/2 (15 oz) Cans Chickpeas

1 1/2 Cups Pecans, chopped

1 1/2 Cups Golden Raisins

6 Tbsp Extra Virgin Olive Oil

3 Tbsp Balsamic Vinegar

3 tsp Honey

Salt and Ground Black Pepper to Taste

  • 2
  • 4
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Dinner

White Chicken Chili w/Avocado

2 Cups Chicken Broth

1 Cup Chicken Breasts or Tenderloins

1/2 Can (15 oz) Great Northern Beans

1/2 (4 oz) Can Green Chilis

1 tsp Cumin

1/8 Cup Onion

1/4 Cup Sour Cream

1/4 Cup Mozzarella Cheese, shredded

Diced Avocado, optional

Cilantro, chopped

Dinner

White Chicken Chili w/Avocado

4 Cups Chicken Broth

2 Cups Chicken Breasts or Tenderloins

1 (15 oz) Can Great Northern Beans

1 (4 oz) Can Green Chilis

2 tsp Cumin

¼ Cup Onion

½ Cup Sour Cream

¼ Cup Mozzarella Cheese, shredded

Avocado, peeled, seeded and diced, optional

Cilantro, chopped

Dinner

White Chicken Chili w/Avocado

6 Cups Chicken Broth

3 Cups Chicken Breasts or Tenderloins

1 1/2 (15 oz) Cans Great Northern Beans

1 1/2 (4 oz) Cans Green Chilis, drained

3 tsp Cumin

1/3 Cup Onion

3/4 Cup Sour Cream

3/4 Cup Mozzarella Cheese, shredded

Avocado,optional

Cilantro, optional


Tuesday

  • 2
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  • 6

Lunch

Hummus Veggie Wrap

2 Whole Grain Wraps or Tortillas

4 Tbsp Hummus

2 Cups Kale, chopped

1 Cup Bell Peppers

1/2 Cup Onion

1 Avocado

1/2 Cup Feta Cheese, crumbled

 

Lunch

Hummus Veggie Wrap

4 Whole Grain Wraps

8 Tbsp Hummus

4 Cups Kale, finely chopped

2 Cups Bell Peppers, sliced

1 Cup Onion, sliced

2 Avocados, peeled, seeded, and diced

1 Cup Feta Cheese, crumbled

Lunch

Hummus Veggie Wrap

6 Whole Grain Wraps

12 Tbsp Hummus

6 Cups Kale, chopped

3 Cups Bell Peppers

1 1/2 Cups Onion, sliced

3 Avocados

1 1/2 Cups Feta Cheese, crumbled



  • 2
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  • 6

Mexican Meatballs w/Black Bean and Cilantro Rice

Meatballs

1/2 Lb Ground Chicken

1 Egg

1/8 Cup Oats

1/2 Tbsp Taco Seasoning (Store bought can be used, but homemade recipe below)

Cooking Spray

 

Sauce 

Ingredients

1/2 (15 oz) Can Tomato Sauce

1/2 (10 oz) Can Diced Tomatoes w/Green Chilis

1 Tbsp Onion

1/2 tsp Extra Virgin Olive Oil

 

Homemade Taco Seasoning

1 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



Brown Rice w/Black Beans and Cilantro

1/2 Cup Brown Rice

1 1/2 Cups Water

1/2 (15 oz) Can Black Beans

1/8 Cup Cilantro

Salt and Ground Black Pepper to Taste

Dinner

Mexican Meatballs w/Black Bean and Cilantro Rice

Meatballs

1 Lb Ground Chicken

1 Egg

¼ Cup Oats

1 Tbsp Taco Seasoning (Store bought can be used, but homemade recipe below)

Cooking Spray

 

Sauce

1 (15 oz) Can Tomato Sauce

1 (10 oz) Can Diced Tomatoes w/Green Chilis

2 Tbsp Onions

1 tsp Extra Virgin Olive Oil

 

Homemade Taco Seasoning

1 Tbsp Chili Powder

1 Tbsp Cumin

1 tsp Paprika

1 tsp Salt

1/2 tsp Garlic Powder

1/2 tsp Onion Powder

1/2 tsp Oregano

1/2 tsp Black Pepper

 

Brown Rice w/Black Beans and Cilantro

1 Cup Brown Rice

3 Cups Water

1 (15 oz) Can Black Beans

¼ Cup Cilantro

Salt and Ground Black Pepper to Taste

 

Dinner

Mexican Meatballs w/Black Bean and Cilantro Rice

Meatballs

1 1/2 Lb Ground Chicken

2 Eggs

1/3 Cup Oats

1 1/2 Tbsp Taco Seasoning (Store bought can be used, but homemade recipe below)

Cooking Spray

 

Sauce 

1 1/2 (15 oz) Cans Tomato Sauce

1 1/2 (10 oz) Cans Diced Tomatoes w/Green Chilis

3 Tbsp Onions

1 1/2 tsp Extra Virgin Olive Oil

 

Homemade Taco Seasoning

1 Tbsp Chili Powder

1 Tbsp Cumin

1 tsp Paprika

1 tsp Salt

1/2 tsp Garlic Powder

1/2 tsp Onion Powder

1/2 tsp Oregano

1/2 tsp Black Pepper

 

Brown Rice w/Black Beans and Cilantro

Ingredients

1 1/2 Cups Brown Rice

4 1/2 Cups Water

1 1/2 (15 oz) Cans Black Beans, rinsed and drained

1/3 Cup Cilantro, chopped

Salt and Ground Black Pepper to Taste

 


Wednesday

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  • 4
  • 6

Lunch

Kale Citrus Salad

6 Cups Kale, chopped

1/2-3/4 Cup Oranges

4 Tbsp Pecans, chopped

1/2 Cup Feta, crumbled

1 Cup Avocado

 

Dressing

4 Tbsp Extra Virgin Olive Oil

2 Tbsp Balsamic Vinegar

2 tsp Honey

Salt and Ground Black Pepper to Taste



 

Lunch

Kale Citrus Salad

12 Cups Kale, chopped

1- 1 1/2 Cups Oranges

8 Tbsp Pecans, chopped

1 Cup Feta, crumbled

2 Cups Avocado

 

Dressing 

8 Tbsp Extra Virgin Olive Oil

4 Tbsp Balsamic Vinegar

4 tsp Honey

Salt and Ground Black Pepper to Taste



Lunch

Kale Citrus Salad

18 Cups Kale, chopped

1 1/2-2 Cups Oranges

12 Tbsp Pecans, chopped

1 1/2 Cups Feta, crumbled

3 Cups Avocado

 

Dressing 

¾ Cup Extra Virgin Olive Oil

6 Tbsp Balsamic Vinegar

6 tsp Honey

Salt and Ground Black Pepper to Taste

  • 2
  • 4
  • 6

Dinner

Vegetable Beef Casserole

1/2 Lb Ground Beef (Organic grass fed beef is best)

1/3 Cup Beef Broth

2 Small to Medium Sweet Potatoes

1/3 Onion

1 Clove Garlic, minced

1/3 tsp Italian Seasoning

1 Tbsp Tomato Paste

1/3 Can (15 oz) Diced Tomatoes

Cooking spray



Dinner

Vegetable Beef Casserole

1 Lb Ground Beef (Organic grass fed beef is best)

2/3 Cup Beef Broth

4 Small to Medium Sweet Potatoes

2/3 Onion

2 Cloves Garlic, minced

2/3 tsp Italian Seasoning

2 Tbsp Tomato Paste

2/3 Can (15 oz) Diced Tomatoes

Cooking spray

Dinner

Vegetable Beef Casserole

1 ½ Lb Ground Beef (Organic grass fed beef is best)

1 Cup Beef Broth

6 Small to Medium Sweet Potatoes

1 Onion

3 Cloves Garlic, minced

1 tsp Italian Seasoning

3 Tbsp Tomato Paste

1 Can (15 oz) Diced Tomatoes

Cooking spray


Thursday

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Lunch

Roasted Chicken and Kale Grilled Cheese

4 Chicken Tenderloins

1 Cup Kale, chopped

2 Tbsp Onion

1/2 Cup Mozzarella Cheese, shredded

2 Tbsp Extra Virgin Olive Oil

Salt and Ground Black Pepper to Taste

4 Slices Whole Grain Bread

Lunch

Roasted Chicken and Kale Grilled Cheese

8 Chicken Tenderloins

2 Cups Kale, chopped

4 Tbsp Onion

1 Cup Mozzarella Cheese, shredded

4 Tbsp Extra Virgin Olive Oil

Salt and Ground Black Pepper to Taste

8 Slices Whole Grain Bread



Lunch

Roasted Chicken and Kale Grilled Cheese

12 Chicken Tenderloins

3 Cups Kale, chopped

6 Tbsp Onion

1 1/2 Cups Mozzarella Cheese, shredded

6 Tbsp Extra Virgin Olive Oil

Salt and Ground Black Pepper to Taste

12 Slices Whole Grain Bread

Cooking Spray

  • 2
  • 4
  • 6

Dinner

Crustless Broccoli and Mushroom Quiche

2 Eggs

1/8 Cup Unsweetened Plain Almond Milk or Whole Milk

1 Cup Broccoli

1/2 Cup Mushrooms

1/8 Onion

1/8 Cup Mozzarella Cheese, shredded

1/8 Cup Parmesan Cheese, shredded

1/3 tsp Garlic Powder

1/3 tsp Salt

1/8 tsp Ground Black Pepper

Cooking Spray

Dinner

Crustless Broccoli and Mushroom Quiche

4 Eggs

1/3 Cup Unsweetened Plain Almond Milk or Whole Milk

2 Cups Broccoli

1 Cups Mushrooms

1/3 Onion

1/3 Cup Mozzarella Cheese, shredded

1/3 Cup Parmesan Cheese, shredded

2/3 tsp Garlic Powder

2/3 tsp Salt

1/3 tsp Ground Black Pepper

Cooking Spray



Dinner

Crustless Broccoli and Mushroom Quiche

6 Eggs

½ Cup Unsweetened Plain Almond Milk or Whole Milk

3 Cups Broccoli

1 ½ Cups Mushrooms

½ Onion

½ Cup Mozzarella Cheese, shredded

½ Cup Parmesan Cheese, shredded

1 tsp Garlic Powder

1 tsp Salt

½ tsp Ground Black Pepper

Cooking Spray


Friday

  • 2
  • 4
  • 6

Lunch

Cauliflower Quinoa Bowl

2 Cups Cauliflower

4 Cups Kale, chopped

1/2 Cup Mushrooms, sliced

4 Tbsp Onion

1/2 Cup Feta, crumbled

1/2 Cup Dry Quinoa

4 Tbsp Ranch Dressing (Store bought can be used, but dairy free homemade list below)

 

Homemade Dairy Free Ranch Dressing

1/4 Cup Mayonnaise

1/8 Cup Unsweetened Almond Milk

Juice from 1/2 Lemon

1/2 Tsp Fresh Dill or 1/2 tsp Dried

1/4 tsp Dried Parsley

1/2 tsp Green Onions

1/4 tsp Garlic Powder

1/8 tsp Onion Powder

1/8 tsp Salt

1/8 tsp Ground Black Pepper

Lunch

Cauliflower Quinoa Bowl

4 Cups Cauliflower

8 Cups Kale, chopped

1 Cup Mushrooms, sliced

8 Tbsp Onion

1 Cup Feta, crumbled

1 Cup Dry Quinoa

8 Tbsp Ranch Dressing (Store bought can be used, but dairy free homemade list below)

 

Homemade Dairy Free Ranch Dressing

1/2 Cup Mayonnaise

1/4 Cup Unsweetened Almond Milk

Juice from 1 Lemon

1 Tsp Fresh Dill or 1 tsp Dried

1/2 tsp Dried Parsley

1 tsp Green Onions

1/2 tsp Garlic Powder

1/4 tsp Onion Powder

1/4 tsp Salt

1/4 tsp Ground Black Pepper

Lunch

Cauliflower Quinoa Bowl

6 Cups Cauliflower

12 Cups Kale, chopped

1 1/2 Cups Mushrooms, sliced

12 Tbsp Onion

1 1/2 Cups Feta, crumbled

1 1/2 Cups Dry Quinoa

12 Tbsp Ranch Dressing (Store bought can be used, but dairy free homemade list below)

 

Homemade Dairy Free Ranch Dressing

 

3/4 Cup Mayonnaise

1/3 Cup Unsweetened Almond Milk

Juice from 1 ½ Lemons

1 1/2 Tsp Fresh Dill or 1 ½ tsp Dried

3/4 tsp Dried Parsley

1 1/2 tsp Green Onions

3/4 tsp Garlic Powder

1/3 tsp Onion Powder

1/3 tsp Salt

1/3 tsp Ground Black Pepper

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Dinner

Butternut Squash and Black Bean Soup

1 lb Butternut Squash

1/3 Red Onion

2/3 Cup Mini Carrots

2/3 Tbsp Extra Virgin Olive Oil

2/3 Cup Chicken Broth

2/3 Cup Unsweetened Plain Almond Milk or Whole Milk

1/8 tsp Nutmeg

1/8 tsp Italian Seasoning

1/3 (15 oz) Can Black Beans

Salt and Ground Black Pepper to Taste



Dinner

Butternut Squash and Black Bean Soup

2 lb Butternut Squash

2/3 Red Onion

1 1/3 Cups Mini Carrots

1 1/3 Tbsp Extra Virgin Olive Oil

1 1/3 Cups Chicken Broth

1 1/3 Cups Unsweetened Plain Almond Milk or Whole Milk

1/8 tsp Nutmeg

1/3 tsp Italian Seasoning

2/3 (15 oz) Can Black Beans

Salt and Ground Black Pepper to Taste



Dinner

Butternut Squash and Black Bean Soup

3 lb Butternut Squash

1 Red Onion

2 Cups Mini Carrots

2 Tbsp Extra Virgin Olive Oil

2 Cups Chicken Broth

2 Cups Unsweetened Plain Almond Milk or Whole Milk

¼ tsp Nutmeg

½ tsp Italian Seasoning

1 (15 oz) Can Black Beans       

Salt and Ground Black Pepper to Taste