Basic Weekly Menu Plan

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Get the meal makeovers, nutrition data, dietary exchanges and point values for the menus.

 

Monday Recipes

Notes for Monday:

1. We are making extra baked potatoes tonight to have for tomorrow's Twice Baked Potatoes. You can either prepare the Twice Baked Potatoes tonight or tomorrow.
2. Double the Fruit Salad recipe for Wednesday night.
   
   

Baked Potato Bar

• 9 baking potatoes
• shredded cheddar cheese
• steamed broccoli
• sour cream
• bacon bits
• butter
• any additional toppings your family may like

Spray potatoes with olive oil spray. Coat with coarsely ground salt and pepper. Poke several times with a fork and cook at 350°F until centers are hot and tender (start with and hour and go from there). For 6 of the potatoes, cut open and slightly mash insides (leave insides in potato). Top with preferred toppings from above or serve plain and let each person top their own.

For Tuesday: The remaining 3 potatoes will be for Tuesday. Cut them in half length-wise and scoop out insides. Mash insides and add 1/2 cup shredded cheddar cheese and bacon bits OR 1/2 cup sour cream and chives to taste. Place seasoned insides back in skins and sprinkle with cheese or paprika for garnish. Refrigerate until ready to bake tomorrow.

 

Fruit Salad

Your favorite combination of canned or fresh fruit. I suggest grapes, banana, Mandarin Oranges, strawberries and pineapple (these are on your grocery list). Serve with vanilla yogurt. Double this and save half for Wednesday night.

 

Tuesday Recipes

Notes for Tuesday:

1. Prepare the steak in the morning so it can marinate all day.
   
   
2. We will be using extra flank steak from tonight in tomorrow's salad. You can marinade the extra meat overnight in the the Italian dressing and steak sauce (see tomorrow's recipe) tonight if you want. Otherwise, make sure you leave several hours time tomorrow for this step.
   
   
3. Use the extra potatoes you cooked last night to quickly prepare your twice baked potatoes tonight. If you did not prepare extra potatoes last night, be sure to leave time to bake potatoes tonight.
   
   
   
   
   

 Marinated Flank Steak

• 1 to 1-1/2 lb. flank steak
• 1/2 cup olive oil
• 1/2 cup red wine vinegar
• 1/4 cup teriyaki sauce
• 2 Tbsp. Worcestershire sauce
• 1 clove garlic, minced
• 2 tsp. dry mustard
• 1/2 tsp. pepper
• pinch cayenne pepper
• dash hot sauce

Combine all ingredients except steak. Trim fat from steak. Place steak in gallon-sized freezer bag and pour in marinade, reserving 1/4 cup. Close tightly and shake gently. Marinate all day or overnight. Remove stead from bag, discarding marinade. Grill, covered on medium until desired doneness is reached (use a meat thermometer to determine doneness). Baste twice with reserved 1/4 cup marinade.

Slice into thin slices against the grain before serving.

  Twice Baked Potatoes

These were prepared Monday night. Remove from the refrigerator and heat in the microwave until hot.

  Sautéed Greens of Your Choice

Wash 3 cups greens and sauté in butter with salt. You may add chopped onions for extra flavor.

 

 

Wednesday Recipes

Notes for Wednesday:

1. Tonight's salad uses leftover flank steak from last night. If you do not have any, try using a package of deli-style roast beef (I like the flavor of the Oscar Mayer). If you did not marinade the meat last night, make sure to plan ahead today to leave enough time for this step.
   
   

Steak Salad with Blue Cheese Dressing

• Mixed salad greens
• Sliced bell peppers
• Cherry tomatoes
• Blue Cheese dressing
• Leftover flank steak, sliced
• 1/2 cup Italian dressing
• 1/2 cup steak sauce

Mix flank steak or roast beef with Italian dressing and steak sauce in a small bowl. Cover and refrigerate for 3-4 hours.

Layer salad greens, bell peppers, and meat on plates; garnish with cherry tomatoes. Serve with Blue Cheese dressing.

Leftover Fruit Salad

 

 

Crusty Bread

 

 

Thursday Recipes

Notes for Thursday:

1. Take advantage of your freezer chicken tonight to make this quick meal. If you don't have cooked chicken in your freezer, be sure to add chicken to your grocery list.
   
   
2. The pesto sauce mix I use is Knorr Pesto. To make this you would stir the dry mix into oil and water and heat. A jar of prepared pesto sauce or frozen pesto sauce would also work well in this recipe. I actually use double the amount of pasta listed here for the same amount of pesto sauce due to my kids' taste buds. We also like to sprinkle pecan pieces or pine nuts over the dish for added flavor, which I didn't add to the shopping list. Just add if you so choose.
   

 

 Chicken Pesto

• 1 pkg. (8 oz.) Angel Hair Pasta
• 1 pkg. Pesto Sauce mix* or 1 jar prepared pesto sauce
• 1 tsp. olive oil
• cooked, cubed chicken (from freezer)
• 1 tbsp. basil
• grated parmesan cheese

Prepare pasta according to directions. Prepare pesto sauce mix according to directions. In frying pan, place thawed chicken in heated oil and sprinkle basil over chicken until reheated. Mix pasta, chicken and pesto together. Sprinkle grated parmesan cheese over mixture and serve.

Applesauce

 

 

 

 

Friday Recipes

Notes for Friday:

1. Double the Macaroni and Cheese recipe and freeze the extra one. The grocery list reflects doubling the recipe.
   
   
   

Beans and Franks

• 2- 28 oz. cans pork and beans
• ketchup to taste
• 1 tsp. mustard
• 3-4 hot dogs, sliced into bite size pieces

Combine all ingredients in a saucepan and heat until bubbly.

 

 

 Macaroni and Cheese (need to double if you want to freeze an extra portion)

• 2 tbsp cornstarch
• 1 tsp salt
• 1/2 tsp dry mustard (optional)
• 1/4 tsp pepper
• 2-1/2 cups milk
• 2 tbsp butter
• 2 cups (8 oz) shredded American or Cheddar cheese, divided
• 8 oz Mueller's Elbows (about 2 cups), cooked 5 minutes and drained

In medium saucepan combine corn starch, salt, dry mustard and pepper; stir in milk. Add margarine. Stirring constantly, bring to a boil over medium-high heat and boil 1 minute. Remove from heat. Stir in 1-3/4 cups (425 ml) cheese until melted. Add elbows. Pour into greased 2-quart casserole. Sprinkle with reserved cheese. Bake uncovered in 375 degree oven 25 minutes or until lightly browned. This can be prepared ahead of time and kept refrigerated until you are ready to bake. Add 5-7 minutes to the cooking time if cold.

Source: Mueller's elbow macaroni box

Buttered Peas

 

* Indicates that of the options listed, this item is the one on the grocery list.

This week's Grocery List can be downloaded here:

Grocery List for June 22-26, 2009 - PDF

Grocery List for June 22-26 , 2009 - TXT (for PDAs or text editing)

Shopping List Software format (download shopping list free Windows software)

Find sale prices on the grocery list items with our new Grocery Deals feature (brought to you in partnership with MyGroceryDeals)

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