Week of September 21, 2020 Grocery List


Monday

  • 2
  • 4
  • 6

Lunch

Greek Power Bowl w/Tzatziki

½ Cup Quinoa, uncooked

½ Cup Grape Tomatoes

½ Cup Kalamata Olives

½ Can Chickpeas

½ Cup Cucumber

Salt and Ground Black Pepper to Taste

 

Tzatziki Sauce

1/2 Cup Cucumber

1 Cup Plain Whole Milk Greek Yogurt

1/2 Tbsp Dried Dill

1/8 tsp Salt

1/8 tsp Ground Black Pepper

 

Lunch

Greek Power Bowl w/Tzatziki

1 Cup Quinoa, uncooked

1 Cup Grape Tomatoes

1 Cup Kalamata Olives

1 Can Chickpeas

1 Cup Cucumber

Salt and Ground Black Pepper to Taste

 

Tzatziki Sauce

1 Cup Cucumber

2 Cups Plain Whole Milk Greek Yogurt

1 Tbsp Dried Dill

1/4 tsp Salt

1/4 tsp Ground Black Pepper

Lunch

Greek Power Bowl w/Tzatziki

1 1/2 Cups Quinoa, uncooked

1 1/2 Cups Grape Tomatoes

1 1/2 Cups Kalamata Olives

1 1/2 Cans Chickpeas

1 1/2 Cups Cucumber

Salt and Ground Black Pepper to Taste

 

Tzatziki Sauce

1 1/2 Cups Cucumber

3 Cups Plain Whole Milk Greek Yogurt

1 1/2 Tbsp Dried Dill

1/3 tsp Salt

1/3 tsp Ground Black Pepper

 

  • 2
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Dinner

Mushroom Pork Chops w/ Riced Cauliflower and Fresh Green Beans

 

Mushroom Pork Chops

2 Boneless Pork Chops

4 Baby Bella Mushrooms, sliced

1/8 Cup Extra Virgin Olive Oil

3 Cloves Garlic, minced

1/2 tsp Salt

1/4 tsp Ground Black Pepper

1/4 tsp Paprika

Cooking Spray

 

Riced Cauliflower

2/3 (10 oz) Bag Frozen Riced Cauliflower

 

Fresh Green Beans

1/2 Lb Fresh Whole Green Beans

1 1/2 Tbsp Extra Virgin Olive Oil

1/2 Clove Garlic, minced

Salt and Ground Black Pepper to Taste



Dinner

Mushroom Pork Chops w/ Riced Cauliflower and Fresh Green Beans

 

Mushroom Pork Chops

4 Boneless Pork Chops

8 Baby Bella Mushrooms, sliced

⅓ Cup Extra Virgin Olive Oil

6 Cloves Garlic, minced

1 tsp Salt

½ tsp Ground Black Pepper

½ tsp Paprika

Cooking Spray

 

Riced Cauliflower

1 1/3 (10 oz) Bags Frozen Riced Cauliflower

 

Fresh Green Beans

1 Lb Fresh Whole Green Beans

3 Tbsp Extra Virgin Olive Oil

1 Clove Garlic, minced

Salt and Ground Black Pepper to Taste

 

Dinner

Mushroom Pork Chops w/ Riced Cauliflower and Fresh Green Beans

 

Mushroom Pork Chops

6 Boneless Pork Chops

12 Baby Bella Mushrooms, sliced

1/2 Cup Extra Virgin Olive Oil

9 Cloves Garlic, minced

1 1/2 tsp Salt

3/4 tsp Ground Black Pepper

3/4 tsp Paprika

Cooking Spray

 

Riced Cauliflower

2 (10 oz) Bags Frozen Riced Cauliflower

 

Fresh Green Beans

1 1/2 Lb Fresh Whole Green Beans

4 1/2 Tbsp Extra Virgin Olive Oil

1 1/2 Cloves Garlic, minced

Salt and Ground Black Pepper to Taste

 


Tuesday

  • 2
  • 4
  • 6

Lunch

Red Pepper, Mushroom, Spinach, and Goat Cheese Grill

4 Slices Whole Wheat Bread

2 oz Goat Cheese, sliced or crumbled

4 Baby Bella Mushrooms

½ Red Bell Pepper

½ Cup Fresh Spinach

2 Tbsp Extra Virgin Olive Oil

 

Lunch

Red Pepper, Mushroom, Spinach, and Goat Cheese Grill

8 Slices Whole Wheat Bread

4 oz Goat Cheese, sliced or crumbled

8 Baby Bella Mushrooms

1 Red Bell Pepper

1 Cup Fresh Spinach

4 Tbsp Extra Virgin Olive Oil

Lunch

Red Pepper, Mushroom, Spinach, and Goat Cheese Grill

12 Slices Whole Wheat Bread

6 oz Goat Cheese, sliced or crumbled

12 Baby Bella Mushrooms

1 1/2 Red Bell Peppers

1 1/2 Cups Fresh Spinach

6 Tbsp Extra Virgin Olive Oil

 

  • 2
  • 4
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Dinner

Chicken Tostadas w/Cilantro Lime Rice

1/2 Lb Chicken Tenderloins

2 Store Bought Tostadas

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

1 Tbsp Extra Virgin Olive Oil

Juice from 1 Lime

1 Med. Tomato

1 1/2 Avocados

1 Tbsp Red Onion

1/8 Cup Cilantro

1/2 (15 Oz) Can Black Beans

1/4 Cup Feta Cheese, crumbled

 

Homemade Taco Seasoning

½ Tbsp Chili Powder

½ Tbsp Cumin

½ tsp Paprika

½ tsp Salt

¼ tsp Garlic Powder

¼ tsp Onion Powder

¼ tsp Oregano

¼ tsp Black Pepper

 

Cilantro Lime Rice

1/2 Cup Basmati Rice

1 Cup Chicken Broth

1 Tbsp plus 1 tsp Extra Virgin Olive Oil

1 1/2 Tbsp Lime Juice

1/2 Cup Cilantro

Salt and Pepper to Taste

Dinner

Chicken Tostadas w/Cilantro Lime Rice

1 Lb Chicken Tenderloins

4 Store Bought Tostadas

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

2 Tbsp Extra Virgin Olive Oil

Juice from 2 Limes

2 Med. Tomatoes

3 Avocados

2 Tbsp Red Onion

⅛ Cup Cilantro

1 (15 Oz) Can Black Beans

½ Cup Feta Cheese, crumbled

 

Homemade Taco Seasoning

1Tbsp 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

 

Cilantro Lime Rice

1 Cup Basmati Rice

2 Cups Chicken Broth or Water

2 Tbsp plus 2 tsp Extra Virgin Olive Oil

3 Tbsp Lime Juice

1 Cup Cilantro

Dinner

Chicken Tostadas w/Cilantro Lime Rice

1 1/2 Lb Chicken Tenderloins

6 Store Bought Tostadas

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

2 ½ Tbsp Extra Virgin Olive Oil

Juice from 3 Limes

3 Med. Tomatoes

4 1/2 Avocados

3 Tbsp Red Onion

1/4 Cup Cilantro

1 1/2 (15 Oz) Cans Black Beans

3/4 Cup Feta Cheese, crumbled

 

Homemade Taco Seasoning

1Tbsp 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

 

Cilantro Lime Rice

1 1/2 Cups Basmati Rice

3 Cups Chicken Broth

3 Tbsp plus 2 tsp Extra Virgin Olive Oil

4 1/2 Tbsp Lime Juice

1 1/2 Cups Cilantro




Wednesday

  • 2
  • 4
  • 6

Lunch

Avocado Chicken Salad Sandwich

4 Slices Whole Wheat Bread

1 Cup Chicken (Store bought rotisserie chicken can also be used)

1/2 Avocado

1/4 Cup Spinach

2 Tbsp Red Onion

2 Tbsp Plain Whole Milk Greek Yogurt

Salt and Ground Black Pepper to Taste

 

Lunch

Avocado Chicken Salad Sandwich

8 Slices Whole Wheat Bread

2 Cups Chicken (Store bought rotisserie chicken can also be used)

1 Avocado

½ Cup Spinach

4 Tbsp Red Onion

4 Tbsp Plain Whole Milk Greek Yogurt

Salt and Ground Black Pepper to Taste

 

Lunch

Avocado Chicken Salad Sandwich

12 Slices Whole Wheat Bread

3 Cups Chicken (Store bought rotisserie chicken can also be used)

1 1/2 Avocados

3/4 Cup Spinach

6 Tbsp Red Onion, finely diced

6 Tbsp Plain Whole Milk Greek Yogurt

Salt and Ground Black Pepper to Taste

 

  • 2
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  • 6

Dinner

Salmon Burgers w/Roasted Sweet Potato Chunks

Salmon Burgers

3/4 Lbs Skinless Salmon

1/3 Cup Oats, uncooked

1/8 Cup Green Onions

1 Egg

1/2 Clove Garlic, minced

1/4 tsp Salt

1/8 tsp Ground Black Pepper

1 Tbsp Extra Virgin Olive Oil

2 Whole Wheat Buns

 

Herbed Mayo

¼ Cup Mayo

¼ Cup Fresh Basil or ⅛ Cup Dried

¼ Garlic Clove, minced

½ Tbsp Lemon Juice

¼ Tbsp Green Onion

 

Roasted Sweet Potato Chunks

1 Medium-Large Sweet Potato

1/2 Tbsp Extra Virgin Olive Oil

1/4 tsp Salt

1/2 Clove Garlic, minced

Dinner

Salmon Burgers w/Roasted Sweet Potato Chunks

Salmon Burgers

1 ½ Lbs Skinless Salmon

¾ Cup Oats, uncooked

⅓ Cup Green Onions

1 Egg

1 Clove Garlic, minced

½ tsp Salt

¼ tsp Ground Black Pepper

2 Tbsp Extra Virgin Olive Oil

4 Whole Wheat Buns

 

Herbed Mayo

1/2 Cup Mayo

1/2 Cup Fresh Basil or 1/4 Cup Dried

1/2 Garlic Clove, minced

1 Tbsp Lemon Juice

1/2 Tbsp Green Onion

 

Roasted Sweet Potatoes

2 Medium-Large Sweet Potatoes

1 Tbsp Extra Virgin Olive Oil

1/2 tsp Salt

1 Clove Garlic, minced

Dinner

Salmon Burgers w/Roasted Sweet Potato Chunks

 

Salmon Burgers

2 1/4 Lbs Skinless Salmon

1 1/8 Cups Oats

1/2 Cup Green Onions

2 Eggs

1 1/2 Cloves Garlic, minced

3/4 tsp Salt

1/3 tsp Ground Black Pepper

3 Tbsp Extra Virgin Olive Oil

6 Whole Wheat Buns

 

Herbed Mayo

3/4 Cup Mayo

3/4 Cup Fresh Basil or ⅓ Cup Dried

3/4 Garlic Clove, minced

1 1/2 Tbsp Lemon Juice

3/4 Tbsp Green Onion

 

Roasted Sweet Potatoes

3 Medium-Large Sweet Potatoes

1 1/2 Tbsp Extra Virgin Olive Oil

3/4 tsp Salt

1 1/2 Clove Garlic, minced


Thursday

  • 2
  • 4
  • 6

Lunch

Chickpea and Veggie Soup

1 (14.5 oz) Can Chickpeas

1/2 (14.5 oz) Can Diced Tomatoes

2 Cups Chicken Broth

2 Tbsp Extra Virgin Olive Oil

1/2 Yellow Onion

1/2 Cup Celery

1/2 Cup Carrots

2 Cloves Garlic, minced

1/4 tsp Turmeric

1 Bay Leaf

Salt and Ground Black Pepper to Taste

Lunch

Chickpea and Veggie Soup

2 (14.5 oz) Cans Chickpeas

1 (14.5 oz) Can Diced Tomatoes

4 Cups Chicken Broth

4 Tbsp Extra Virgin Olive Oil

1 Yellow Onion

1 Cup Celery

1 Cup Carrots

4 Cloves Garlic, minced

½ tsp Turmeric

2 Bay Leaves

Salt and Ground Black Pepper to Taste

Lunch

Chickpea and Veggie Soup

3 (14.5 oz) Cans Chickpeas

1 1/2 (14.5 oz) Cans Diced Tomatoes

6 Cups Chicken Broth

6 Tbsp Extra Virgin Olive Oil

1 1/2 Yellow Onions

1 1/2 Cups Celery

1 1/2 Cups Carrots

6 Cloves Garlic, minced

3/4 tsp Turmeric

3 Bay Leaves

Salt and Ground Black Pepper to Taste

  • 2
  • 4
  • 6

Dinner 

Honey Garlic Shrimp on Pasta

1/2 Lb Shrimp, peeled and deveined

1/2 (12 oz) Pkg Frozen Broccoli Florets

1 Tbsp Extra Virgin Olive Oil

1/4 Lb Thin Spaghetti Noodles

Green Onions for Garnish

 

Sauce 

Ingredients

1/2 Clove Garlic, minced

1/4 tsp Ground Ginger

2 Tbsp Honey

1 1/2 Tbsp Soy Sauce

Dinner

Honey Garlic Shrimp on Pasta

1 Lb Shrimp, peeled and deveined

1 (12 oz) Pkg Frozen Broccoli Florets

2 Tbsp Extra Virgin Olive Oil

½ Lb Thin Spaghetti Noodles

Green Onions for Garnish

 

Sauce

1 Clove Garlic, minced

½ tsp Ground Ginger

4 Tbsp Honey

3 Tbsp Soy Sauce

 

Dinner

Honey Garlic Shrimp on Pasta

1 1/2 Lb Shrimp, peeled and deveined

1 1/2 (12 oz) Pkgs Frozen Broccoli Florets

3 Tbsp Extra Virgin Olive Oil

3/4 Lb Thin Spaghetti Noodles

Green Onions for Garnish

 

Sauce 

Ingredients

1 1/2 Cloves Garlic, minced

3/4 tsp Ground Ginger

6 Tbsp Honey

4 1/2 Tbsp Soy Sauce

 


Friday

  • 2
  • 4
  • 6

Lunch

Spinach and Bean Burritos

2 Cups Spinach

1/3 (15 oz) Can Black Beans

1/8 Cup Red Onion

1/3 Tbsp Extra Virgin Olive Oil

1/2 Cup Basmati Rice

1/8 Cup Feta, crumbled

1/8 Cup Salsa (Store bought can be used, but homemade list below)

2 Tbsp Plain Whole Milk Greek Yogurt

2 Whole Grain Tortillas

 

Homemade Salsa

 

1 Large Tomato

1/4 (14.5 oz) Can Diced Tomatoes

3/4 Green Onion

1/8 Red Onion

1/2 Tbsp Fresh Lime Juice

1/4 Jalapeño Pepper

1/4 Clove Garlic, minced

1/8 tsp Sugar

Salt and Ground Pepper to Taste

 

Lunch

Spinach and Bean Burritos

4 Cups Spinach

2/3 (15 oz) Can Black Beans

1/3 Cup Red Onion

2/3 Tbsp Extra Virgin Olive Oil

1 Cup Basmati Rice, cooked

1/3 Cup Feta, crumbled

1/3 Cup Salsa (Store bought can be used, but homemade list below)

4 Tbsp Plain Whole Milk Greek Yogurt

4 Whole Grain Tortillas

 

Homemade Salsa

2 Large Tomatoes

1/2 (14.5 oz) Can Diced Tomatoes

1 1/2 Green Onions

1/4 Red Onion

1 Tbsp Fresh Lime Juice

1/2 Jalapeño Pepper

1/2 Clove Garlic, minced

1/8 tsp Sugar

Salt and Ground Pepper to Taste

 

 

Lunch

Spinach and Bean Burritos

6 Cups Spinach

1 (15 oz) Can Black Beans

½ Cup Red Onion

1 Tbsp Extra Virgin Olive Oil

1 ½ Cups Basmati Rice, cooked

½ Cup Feta, crumbled

½ Cup Salsa (Store bought can be used, but homemade list below)

6 Tbsp Plain Whole Milk Greek Yogurt

6 Whole Grain Tortillas

 

Homemade Salsa

3 Large Tomatoes

3/4 (14.5 oz) Can Diced Tomatoes

2 1/4 Green Onions

1/3 Red Onion

1 1/2 Tbsp Fresh Lime Juice

3/4 Jalapeño Pepper

3/4 Clove Garlic, minced

1/4 tsp Sugar

Salt and Ground Pepper to Taste

  • 2
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Dinner

Italian Chicken and Veggie Foil Packs

4 Chicken Tenderloins (about ½ lb)

1 ½ Cups Fresh Green Beans

1 Cup Bell Pepper

1 Small Yellow Squash

½ Cup Red Onion

½ Cup Baby Carrots

1 Cup Baby Potatoes

2 Tbsp Extra Virgin Olive Oil

1 Tbsp Italian Seasoning

1 Clove Garlic, minced

Salt and Ground Black Pepper to Taste

 

Dinner

Italian Chicken and Veggie Foil Packs

8 Chicken Tenderloins (about 1 lb)

3 Cups Fresh Green Beans

2 Cups Bell Pepper

2 Small Yellow Squash

1 Cup Red Onion

1 Cup Baby Carrots

2 Cups Baby Potatoes

4 Tbsp Extra Virgin Olive Oil

2 Tbsp Italian Seasoning

2 Cloves Garlic, minced

Salt and Ground Black Pepper to Taste

 

Dinner

Italian Chicken and Veggie Foil Packs

12 Chicken Tenderloins (about 1 ½ lb)

4 1/2 Cups Fresh Green Beans

3 Cups Bell Pepper

3 Small Yellow Squash

1 1/2 Cups Red Onion

1 1/2 Cups Baby Carrots

3 Cups Baby Potatoes

6 Tbsp Extra Virgin Olive Oil

3 Tbsp Italian Seasoning

3 Cloves Garlic, minced

Salt and Ground Black Pepper to Taste