If you’ve been experiencing stress with food lately, and we’re not talking about that comforting pint of mint chocolate chip but from what to feed your family, there’s a simple solution. Weekly meal planning with healthy, fulfilling dinners keeps everyone well fed and all within a budget.
The key ingredient, no pun intended, is to buy foods from their most natural source over something created in a lab. When marketing, spend the most time in the produce section, move to the poultry and fish, and round out with healthy grains—preferably in the whole wheat tone. I also like to get a few pre-made items per week for more active days.
Shopping List:
3 ears of corn
Red and green peppers
2 tomatoes
Bag of apples
Bananas
Pound of lean ground turkey meat
Half pound of shrimp
Lean chicken breast
Greek yogurt
Pasta of your choice
Mexican shredded cheese
Whole wheat quesadillas
Quinoa
Salsa
Canned beans of choice
Canned pumpkin
Dried cranberries
Fresh herbs like dill and cilantro
Garlic
Store-bought sushi with longest sell by date
Pantry Basics:
Flour
Olive Oil
Honey
Spices
Taco seasoning
Weekend Prep Work:
During the weekend when you have more free time, prepare foods that can be stored and used for meals throughout the week.
Ground Turkey Meat
Sauté half the package of ground turkey meat till golden brown, add taco seasoning and salt and pepper to taste.
Use the remaining turkey for meatballs.
Cup into around six small balls, coat with egg and milk, cook on an oil coated cookie sheet or pan and bake for about 20 minutes at 350 degrees.
Chicken and Shrimp
Drizzle with olive oil, season with herbs and grill on medium high for 8 to 10 minutes for the shrimp, 10 to 15 minutest for the chicken while flipping over.
Vegetables
Steam or grill corn and peppers, cut kernels, dice peppers and mix with a teaspoon of olive oil, minced cilantro and taco seasoning.
Prepare quinoa or rice if you prefer.
Store all foods in Tupperware.
Day 1
Easy Pumpkin Soup
In a large pot, lightly coat with olive oil and simmer finely chopped garlic. Add a can of pumpkin, stir, then add 1 cup chicken broth, Add 2 tablespoons Greek yogurt and cinnamon or pumpkin spice to taste. Serve with grilled cheese.
Makes 4 cups
Day 2
Cranberry Quinoa
Heat olive oil in a skillet, add diced peppers and a few tablespoons of beans, mix in quinoa with dried cranberries and herbs to taste. For a fuller meal, cut half a pepper, drizzle with olive oil and roast for 15 minutes. Add quinoa.
Day 3
Sushi
Store-bought sushi for days where you have zero time.
Day 4
Corn Salsa
Mix grilled corn with chopped peppers, cilantro and olive oil to taste. Serve with grilled chicken, tacos or in a salad.
Day 5
Sloppy Joes
Add taco seasoning and salsa to ground turkey. Add ons can include sliced avocado and black beans. Scoop onto a hamburger bun.
Day 6
Grilled Chicken Quesadillas
Serve grilled chicken, salsa, shredded cheese, diced mushrooms and whole wheat quesadillas to prepare to taste.
Day 7
Spaghetti with Turkey Meatballs
Prepare spaghetti, add pre-made turkey balls with sauce and steamed broccoli.
Low Sugar Dessert or Breakfast Apple Bread
I try to bake once a week, ideally on the weekend or one of those rare free moments after school. We still have plenty of apples from our apple picking expedition a few weeks ago, where a loaf of healthy bread is great for breakfast or dessert.
Recipe:
15 minute prep time
Cook 45 minutes
Ingredients:
1/2 cup applesauce
2 medium apples finely chopped
1/4 cup olive oil
1 tablespoon honey
1 mashed ripe banana
2 eggs
2 cups flour
1 tsp baking soda
1 tsp salt
1 tsp cinnamon
1/2 tsp allspice
Directions:
- Preheat over to 350 degrees.
- Grease loaf pan.
- In a mixing bowl, blend applesauce, olive oil, eggs, mashed banana and apples.
- In a separate bowl mix the remaining dry ingredients. Fold in the wet ingredients. Add to the pan.
- Bake for 45 minutes, test with a sharp knife till it is clean.
Resources:
White bowls: Emile Henry
Chopsticks: Mintrico
Bunny plate: Rosanna Inc.
