Week of October 26, 2020 Grocery List

  • 2 Servings
  • 4 Servings
  • 6 Servings

Monday

  • 2
  • 4
  • 6

Lunch

Greek Chickpea Salad

1 Can Chickpeas

1 Cup Grape Tomatoes

1 Cup Cucumbers

½ Cup Olives

⅓ Cup Feta Cheese, crumbled

Vinaigrette Dressing (Store bought can be used, but homemade list below)

 

Vinaigrette Dressing

Juice from ½ Lemon

1 tsp Dried Oregano

2 Tbsp Extra Virgin Olive Oil

1 Tbsp Balsamic Vinegar

 

Lunch

Greek Chickpea Salad

2 Cans Chickpeas

2 Cups Grape Tomatoes

2 Cups Cucumbers

1 Cup Olives

2/3 Cup Feta Cheese, crumbled

Vinaigrette Dressing (Store bought can be used, but homemade list below)

 

Vinaigrette Dressing

Ingredients

Juice from 1 Lemon

2 tsp Dried Oregano

4 Tbsp Extra Virgin Olive Oil

2 Tbsp Balsamic Vinegar

 

Lunch

Greek Chickpea Salad

3 Cans Chickpeas

3 Cups Grape Tomatoes

3 Cups Cucumbers

1 1/2 Cups Olives

1 Cup Feta Cheese, crumbled

Vinaigrette Dressing (Store bought can be used, but homemade list below)

 

Vinaigrette Dressing

Juice from 1 ½ Lemons

3 tsp Dried Oregano

6 Tbsp Extra Virgin Olive Oil

3 Tbsp Balsamic Vinegar



  • 2
  • 4
  • 6

Dinner

Kale and Artichoke Chicken w/Basmati Rice or Riced Cauliflower

4 Chicken Tenderloins or 2 Chicken Breasts

1 Tbsp Extra Virgin Olive Oil

1 Clove Garlic, minced

¼ Onion

½ Cup Mushrooms

4 Cups Kale

½ (12 oz) Jar Marinated Artichokes

¼ Cup Parmesan Cheese, grated or ⅛ Cup Nutritional Yeast

Salt and Ground Black Pepper to Taste

Cooking Spray

 

Basmati Rice

1/2 Cup Basmati Rice

1 Tbsp Extra Virgin Olive Oil

Salt and Ground Black Pepper to Taste

 

Riced Cauliflower

1 ½ Cups or ⅔ (10 oz bag) Frozen Riced Cauliflower

1 Tbsp Extra Virgin Olive Oil

Salt and Ground Black Pepper to Taste

Dinner

Kale and Artichoke Chicken w/Jasmine Rice or Riced Cauliflower

8 Chicken Tenderloins or 4 Chicken Breasts

2 Tbsp Extra Virgin Olive Oil

2 Cloves Garlic, minced

1/2 Onion

1 Cup Mushrooms

8 Cups Kale

1 (12 oz) Jar Marinated Artichokes

1/2 Cup Parmesan Cheese, grated or 1/4 Cup Nutritional Yeast

Salt and Ground Black Pepper to Taste

Cooking Spray

 

Basmati Rice

1 Cup Basmati Rice

2 Tbsp Extra Virgin Olive Oil

Salt and Ground Black Pepper to Taste

 

Riced Cauliflower

3 Cups or 1 1/3 (10 oz bag) Frozen Riced Cauliflower

2 Tbsp Extra Virgin Olive Oil

Salt and Ground Black Pepper to Taste



Dinner

Kale and Artichoke Chicken w/Jasmine Rice or Riced Cauliflower

12 Chicken Tenderloins or 6 Chicken Breasts

3 Tbsp Extra Virgin Olive Oil

3 Cloves Garlic, minced

3/4 Onion

1 1/2 Cups Mushrooms

12 Cups Kale

1 1/2 (12 oz) Jars Marinated Artichokes

3/4 Cup Parmesan Cheese, grated or ⅓ Cup Nutritional Yeast

Salt and Ground Black Pepper to Taste

Cooking Spray

 

Basmati Rice

1 1/2 Cups Basmati Rice

3 Tbsp Extra Virgin Olive Oil

Salt and Ground Black Pepper to Taste

 

Riced Cauliflower

4 1/2 Cups or 2 (10 oz bag) Frozen Riced Cauliflower

3 Tbsp Extra Virgin Olive Oil

Salt and Ground Black Pepper to Taste

Tuesday

  • 2
  • 4
  • 6

Lunch

Veggie and Goat Cheese Grilled Sandwich

4 Slices Whole Wheat Bread (Gluten Free is Delicious)

2 oz Goat Cheese, crumbled

½ Cup Bell Pepper

¼ Cup Onion

1 Cup Kale

4 Tbsp Extra Virgin Olive Oil

Lunch

Veggie and Goat Cheese Grilled Sandwich

8 Slices Whole Wheat Bread (Gluten Free is Delicious)

4 oz Goat Cheese, crumbled

1 Cup Bell Pepper

1/2 Cup Onion

2 Cups Kale

8 Tbsp Extra Virgin Olive Oil

Lunch

Veggie and Goat Cheese Grilled Sandwich

12 Slices Whole Wheat Bread (Gluten Free is Delicious)

6 oz Goat Cheese, crumbled

1 1/2 Cups Bell Pepper

3/4 Cup Onion

3 Cups Kale

12 Tbsp Extra Virgin Olive Oil, divided

  • 2
  • 4
  • 6

Dinner

Mexican Spaghetti Squash Skillet

1/2 Small-Medium Spaghetti Squash

1/2 Lb Chicken Tenderloins

2 Tbsp Extra Virgin Olive Oil

1 1/4 Tbsp Taco Seasoning (Store bought can be used, but homemade recipe below)

1/2 Bell Pepper

1/4 Onion

1/2 (15 oz) Can Rotel Tomatoes

1/2 (15 oz) Can Whole Kernel Corn

1/2 (15 oz) Can Black Beans

 

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

Dinner

Mexican Spaghetti Squash Skillet

1 Small-Medium Spaghetti Squash

1 Lb Chicken Tenderloins

4 Tbsp Extra Virgin Olive Oil

2 ½ Tbsp Taco Seasoning (Store bought can be used, but homemade recipe below)

1 Bell Pepper

½ Onion

1 (15 oz) Can Rotel Tomatoes

1 (15 oz) Can Whole Kernel Corn

1 (15 oz) Can Black Beans

 

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

Dinner

Mexican Spaghetti Squash Skillet

1 1/2 Small-Medium Spaghetti Squash

1 1/2 Lb Chicken Tenderloins

6 Tbsp Extra Virgin Olive Oil

3 3/4 Tbsp Taco Seasoning (Store bought can be used, but homemade recipe below)

1 1/2 Bell Peppers

3/4 Onion, diced

1 1/2 (15 oz) Cans Rotel Tomatoes

1 1/2 (15 oz) Cans Whole Kernel Corn

1 1/2 (15 oz) Cans Black Beans

 

Homemade Taco Seasoning

1 ½ Tbsp Chili Powder

1 ½ Tbsp Cumin

1 ½ tsp Paprika

1 ½ tsp Salt

3/4 tsp Garlic Powder

3/4 tsp Onion Powder

3/4 tsp Oregano

3/4 tsp Black Pepper



Wednesday

  • 2
  • 4
  • 6

Lunch

Loaded Sub Wrap

2 Whole Grain Wraps

2 Tbsp Mayonnaise

1/4 Lb High Quality Deli Ham

1/4 Lb High Quality Deli Turkey

2 Slices Provolone Cheese

½ Cup Grape Tomatoes

½ Cup Kale

¼ Cup Onions, thinly sliced

¼ Cup Kalamata Olives

¼ Cup Banana Peppers

6 Dill Pickle Chips



Lunch

Loaded Sub Wrap

4 Whole Grain Wraps

4 Tbsp Mayonnaise

1/2 Lb High Quality Deli Ham

1/2 Lb High Quality Deli Turkey

4 Slices Provolone Cheese

1 Cup Grape Tomatoes

1 Cup Kale

1/2 Cup Onions

1/2 Cup Kalamata Olives

1/2 Cup Banana Peppers

12 Dill Pickle Chips

Lunch

Loaded Sub Wrap

6 Whole Grain Wraps

6 Tbsp Mayonnaise

1 1/2 Lb High Quality Deli Ham

1 1/2 Lb High Quality Deli Turkey

6 Slices Provolone Cheese

1 1/2 Cups Grape Tomatoes

1 ½ Cups Kale

3/4 Cup Onions

3/4 Cup Kalamata Olives

3/4 Cup Banana Peppers

18 Dill Pickle Chips



  • 2
  • 4
  • 6

Dinner

Cinnamon Apple Pork Chops

For Apples:

1 Apple

¼ tsp Ground Cinnamon

1 Tbsp Maple Syrup

 

For Pork Chops:

2 Boneless Pork Chops

½ tsp Dijon Mustard

½ tsp Maple Syrup

⅛ tsp Ground Cinnamon

⅛ tsp Nutmeg

1 Tbsp Extra Virgin Olive Oil

Cooking Spray

 

Sautéed Green Beans

6 oz Fresh Whole Green Beans

1 Tbsp Extra Virgin Olive Oil

1 Clove Garlic, minced

Salt and Ground Black Pepper to Taste

Dinner

Cinnamon Apple Pork Chops

For Apples:

2 Apples

1/2 tsp Ground Cinnamon

2 Tbsp Maple Syrup

 

For Pork Chops:

4 Boneless Pork Chops

1 tsp Dijon Mustard

1 tsp Maple Syrup

1/4 tsp Ground Cinnamon

1/4 tsp Nutmeg

2 Tbsp Extra Virgin Olive Oil

Cooking Spray

 

Sautéed Green Beans

12 oz Fresh Whole Green Beans

2 Tbsp Extra Virgin Olive Oil

2 Cloves Garlic, minced

Salt and Ground Black Pepper to Taste

Dinner

Cinnamon Apple Pork Chops

For Apples:

3 Apples

3/4 tsp Ground Cinnamon

3 Tbsp Maple Syrup

 

For Pork Chops:

6 Boneless Pork Chops

1 1/2 tsp Dijon Mustard

1 1/2 tsp Maple Syrup

1/3 tsp Ground Cinnamon

1/3 tsp Nutmeg

3 Tbsp Extra Virgin Olive Oil

Cooking Spray

 

Sautéed Green Beans

18 oz Fresh Whole Green Beans

3 Tbsp Extra Virgin Olive Oil

3 Clove Garlic, minced

Salt and Ground Black Pepper to Taste



Thursday

  • 2
  • 4
  • 6

Lunch

Chickpea Kale Caesar Salad

6 Cups Kale

1 Cup Canned Chickpeas

½ Cup Parmesan Cheese, shredded or grated

4 Tbsp Store Bought Caesar Dressing

Salt and Ground Black Pepper to Taste



Lunch

Chickpea Kale Caesar Salad

12 Cups Kale

2 Cups Canned Chickpeas

1 Cup Parmesan Cheese, shredded or grated

8 Tbsp Store Bought Caesar Dressing

Salt and Ground Black Pepper to Taste



Lunch

Chickpea Kale Caesar Salad

18 Cups Kale

3 Cups Canned Chickpeas

1 1/2 Cups Parmesan Cheese, shredded or grated

¾ Cup Store Bought Caesar Dressing

Salt and Ground Black Pepper to Taste

  • 2
  • 4
  • 6

Dinner

Oven Fried Catfish

2 Catfish Fillets

1/2 Cup Plain Panko Bread Crumbs (Gluten free are available)

1 Egg

3/4 tsp Seasoned Salt

1/4 tsp Ground Black Pepper

1/4 tsp Cayenne Pepper

1/4 tsp Paprika

1/2 tsp Hot Sauce

Cooking Spray

 

Sweet Potatoes, Mushrooms, and Kale

1 Medium Sweet Potato

2 Cups Kale

½ Cup Mushrooms

1 Tbsp Extra Virgin Olive Oil

Salt and Ground Black Pepper to Taste



Dinner

Oven Fried Catfish

4 Catfish Fillets

1 Cup Plain Panko Bread Crumbs (Gluten free are available)

2 Eggs

1 ½ tsp Seasoned Salt

½ tsp Ground Black Pepper

½ tsp Cayenne Pepper

½ tsp Paprika

1 tsp Hot Sauce

Cooking Spray



Sweet Potatoes, Mushrooms, and Kale

2 Medium Sweet Potatoes

4 Cups Kale

1 Cup Mushrooms

2 Tbsp Extra Virgin Olive Oil

Salt and Ground Black Pepper to Taste



Dinner

Oven Fried Catfish

6 Catfish Fillets

1 1/2 Cups Plain Panko Bread Crumbs (Gluten free are available)

3 Eggs

2 1/4 tsp Seasoned Salt

3/4 tsp Ground Black Pepper

3/4 tsp Cayenne Pepper

3/4 tsp Paprika

1 1/2 tsp Hot Sauce

Cooking Spray

 

Sweet Potatoes, Mushrooms, and Kale

3 Medium Sweet Potatoes

6 Cups Kale

1 1/2 Cups Mushrooms

3 Tbsp Extra Virgin Olive Oil

Salt and Ground Black Pepper to Taste



Friday

  • 2
  • 4
  • 6

Lunch

Rotisserie Chicken Ranch and Bacon Salad

2 Cups Rotisserie Chicken

1/4 Cup Celery

1/8 Cup Onion

2 Slices Bacon

2 Tbsp Mayonnaise

2 tsp Ranch Dressing Mix

Lunch

Rotisserie Chicken Ranch and Bacon Salad

4 Cups Rotisserie Chicken

½ Cup Celery

¼ Cup Onion

4 Slices Bacon

4 Tbsp Mayonnaise

4 tsp Ranch Dressing Mix



Lunch

Rotisserie Chicken Ranch and Bacon Salad

6 Cups Rotisserie Chicken

3/4 Cup Celery

1/3 Cup Onion

6 Slices Bacon

6 Tbsp Mayonnaise

6 tsp Ranch Dressing Mix



  • 2
  • 4
  • 6

Dinner

Pepper Steak and Riced Cauliflower

4 oz. Beef Tips

2 Tbsp Extra Virgin Olive Oil

1 Bell Peppers

1/2 Onion

1 1/2 Cloves Garlic, minced

1/4 Cup Soy Sauce

1/2 tsp Ground Ginger

1/8 Cup Brown Sugar

1/2 Tbsp Hot Sauce

1 tsp Worcestershire

 

Riced Cauliflower

1 ½ Cups or ⅔ (10 oz bag) Frozen Riced Cauliflower

1 Tbsp Extra Virgin Olive Oil

Salt and Ground Black Pepper to Taste

Dinner

Pepper Steak and Riced Cauliflower

8 oz. Beef Tips

4 Tbsp Extra Virgin Olive Oil

2 Bell Peppers

1 Onion

3 Cloves Garlic, minced

½ Cup Soy Sauce

1 tsp Ground Ginger

⅛ Cup Brown Sugar

1 Tbsp Hot Sauce

2 tsp Worcestershire

 

Riced Cauliflower

3 Cups or 1 1/3 (10 oz bag) Frozen Riced Cauliflower

2 Tbsp Extra Virgin Olive Oil

Salt and Ground Black Pepper to Taste

Dinner

Pepper Steak and Riced Cauliflower

12 oz. Beef Tips

6 Tbsp Extra Virgin Olive Oil

3 Bell Peppers

1 1/2 Onion

4 1/2 Cloves Garlic, minced

3/4 Cup Soy Sauce

1 1/2 tsp Ground Ginger

1/4 Cup Brown Sugar

1 1/2 Tbsp Hot Sauce

3 tsp Worcestershire

 

Riced Cauliflower

4 1/2 Cups or 2 (10 oz bag) Frozen Riced Cauliflower

3 Tbsp Extra Virgin Olive Oil

Salt and Ground Black Pepper to Taste