Notes for this week
|Shrimp and Grits||Broccoli Salad|
|Hoagies||Cottage Cheese with Pineapple Tidbits||Pan Sautéed Zucchini|
|Slow Cooker Sticky Chicken||Peas and Carrots||Buttered Spaetzle|
|Skillet Kielbasa||Boiled Red Potatoes||Seasoned Green Beans|
|Stovetop Chicken||Green Salad|
Free Meal Plans by Email
Day 1 Dinner Menu
- Shrimp and Grits
- Broccoli Salad
Shrimp and Grits
- 1 cup quick grits
- 4 cups water
- 1 tsp. garlic powder
- 2 tsp. Worcestershire sauce
- 1/4 tsp. cayenne pepper
- 1 tsp. salt
- 2 oz. grated sharp cheddar cheese
Shrimp and Red Pepper:
- Olive oil cooking spray
- 1 medium bell pepper, diced
- 12 oz. frozen medium raw shrimp, thawed, peeled, and patted dry
- 1 tbsp. oil
- 1 tsp. paprika
- 1 tsp. garlic powder
- 1/2 tsp freshly ground black pepper
- 1/8 tsp. salt
- 2 green onions, chopped
- 1 oz. shredded sharp cheddar cheese
- Add 4 cups of water to a covered medium saucepan. Add grits and bring to a boil. Cover, reduce heat, and simmer for about 5 minutes or until the grits are done. Remove from heat and stir in remaining grits ingredients, mixing well. Cover until shrimp is done.
- While grits are cooking, combine shrimp, oil, paprika, garlic powder, pepper, and salt in a medium bowl and mix well until shrimp is evenly coated.
- Spray a large non-stick skillet with olive oil spray and heat on medium high until pan is hot. Add red pepper dices and sauté for 3-4 minutes until tender. Remove from pan and set aside.
- Add shrimp mixture to pan in a single layer and cook on medium high for 2-3 minutes without stirring. After 2-3 minutes, stir and cook until shrimp is done (shrimp will be opaque in the center).
- Remove pan from heat and mix in red pepper dices and green onions. When grits are done, divide grits into 4 bowls, sprinkle the cheese (divided the 1 oz evenly between the bowls) on top of grits, and top with shrimp mixture. Serve immediately.
- 3 cups fresh broccoli florets
- 3/4 cup cheddar cheese, shredded
- 2 Tbsp. onion, chopped
- 3/4 cup mayonnaise
- 1/3 cup sugar
- 1 1/2 Tbsp. red wine vinegar
- 6 strips turkey bacon, cooked and crumbled
- In a large bowl, combine the first 3 ingredients and set aside. In a medium bowl, mix together the mayo, sugar, and vinegar. Pour over the broccoli mixture and mix gently to coat. Chill for at least 4 hours. Add bacon crumbles just before serving.
Day 2 Dinner Menu
- Hoagies (substitute your preferred deli meat and cheese)
- Cottage Cheese with Pineapple Tidbits
- Pan Sautéed Zucchini
Turkey & Swiss Hoagies
- 6 hoagie or hamburger rolls
- 1-1/2 lbs. sliced deli turkey
- 12 oz. Swiss cheese, sliced
- 6 Tbsp. mayonnaise
- 2 large tomatoes, sliced
- ½ red onion, sliced
- 6 leaves of lettuce
- 6 dill pickle slices
- Slice the bread horizontally to open and place on a metal baking sheet. If you would like to heat your hoagies, assemble in the following order; if you are serving them cold, you can assemble them as desired.
- For heated hoagies: spread mayonnaise on bottom halves of bread and layer turkey slices on top. Place slices of Swiss cheese on open tops of bread. Place under broiler for just long enough for cheese to melt and remove from oven.
- Top bottom halves of hoagies with tomatoes, onion, lettuce, and pickles. Place top halves of hoagie rolls on bottom halves and cut each sandwich in half to serve.
Day 3 Dinner Menu
- Slow Cooker Sticky Chicken (plan ahead to marinate overnight, save leftovers for Day 5, make broth)
- Peas and Carrots
- Buttered Spaetzle
Slow Cooker Sticky Chicken
- 1 large roasting chicken, about 5 lbs.
- 1 large onion, chopped
- 1/2 teaspoon black pepper
- 1/2 teaspoon garlic powder
- 1 teaspoon white pepper
- 1 teaspoon thyme
- 1 teaspoon onion powder
- 1 teaspoon cayenne pepper
- 2 teaspoons paprika
- 4 teaspoons salt
- In a small bowl, thoroughly combine everything except the chicken and chopped onion. Remove giblets from chicken, clean the cavity well and pat dry with paper towels.
- Rub the spice mixture into the chicken, both inside and out, making sure it is evenly distributed and down deep into the skin.
- Place in a sealed marinating container and refrigerate overnight.
- When ready to roast chicken, stuff cavity with onions, and place in slow cooker.
- Cook on low for 5 hours or until cooked through. The pan juices will start to caramelize on the bottom of pan and the chicken will turn golden brown when it is ready.
- Use a meat thermometer to ensure that the meat is thoroughly cooked (165°F internal temperature).
- Let chicken rest about 10 minutes before carving.
Homemade Chicken Bone Broth
- 1 roast chicken carcass
- 8 cups water
- 1 skin from roast chicken
- Prepare the carcass by picking any remaining edible meat off of the bones and refrigerate the meat for use as leftovers.
- Place the bones and skin in a stock pot or crockpot, cover with water, and simmer covered for several hours (if using a crockpot, you can cook on low for 8 to 10 hours overnight).
- When the broth is ready, strain the broth and discard the bones and skin.
- Refrigerate the broth for several hours until the fat rises to the top and solidifies. Remove and discard the fat and use the broth as a base for soup.
Day 4 Dinner Menu
- Skillet Kielbasa
- Boiled Red Potatoes
- Seasoned Green Beans
- 24 oz. beef Polska kielbasa, sliced
- 1 lg onion, sliced thinly
- 1 C apple cider vinegar
- 1 C brown sugar
- In a large skillet, heat vinegar and brown sugar over medium heat until sugar is dissolved.
- Add onions and kielbasa. Cook for 15 minutes, covered, stirring occasionally.
- Cook uncovered for an additional 5-10 minutes.
Seasoned Green Beans
- 1 lb. fresh or frozen green beans
- 2 tsp. butter
- 1/4 package Good Seasonings Italian dressing mix
- If needed, trim green beans of ends and strings. If using frozen green beans, thaw first.
- Lightly steam green beans.
- Melt butter in large fry pan. Add green beans. Sprinkle with the 1/4 package of seasoning mix and stir well while sautéing.
Day 5 Dinner Menu
- Stovetop Chicken (use leftover chicken and broth from Day 3)
- Green Salad
- 5 cups chicken broth
- 12 oz frozen egg noodles
- 8 oz. mushrooms, sliced
- 1 medium onion, chopped
- 1 Tbsp. butter
- 1 cup cooked chicken, chopped or shredded
- 1 can cream of chicken soup
- Preferred seasonings to taste, salt, pepper, adobo, Montreal Chicken Seasoning, etc.
- 1 Tbsp. corn starch if needed for thickening
- Heat the broth in a large saucepan or pot.
- While it is heating, heat the butter in a fry pan and cook the onion and mushrooms.
- When the broth is boiling, add the egg noodles and cook according to package directions.
- In the last 5 minutes of cooking, add the chicken, onions, mushrooms, cream of chicken soup, seasonings. Stir gently until cream soup is mixed in and everything is heated through. If needed, add corn starch to thicken.
Mexican – Use cumin and cilantro for seasonings and add any combination of corn, black olives, black beans, or green chilies; use corn tortilla strips instead of pasta (shorten cooking time)
Italian – Use Italian seasoning, basil, or oregano for seasonings and add any combination of tomatoes, sun-dried tomatoes, black olives, or roasted red peppers; use hearty pasta shapes like orecchiette instead of egg noodles
French – Use garlic salt for seasoning and add mushrooms, capers, lemon juice, and white wine; use linguini or fettuccine instead of egg noodles
Create a Shopping List
Note that any recipe scaling from the recipes above does not carry over to the starting point for the grocery list, so you will need to make those same serving adjustments below after you click the Shopping List button. To print the notes for each day, after clicking the Shopping List button, click Print Collection.