MENU (& grocery list!)- Week #3

8:30 PM spoonfulofchange 0 Comments

MENU
WEEK 3

You will either find the recipe linked or listed on this page for our week # 3. I prep the chicken ahead of time by baking it and chopping it up. it works well. Be sure to remove the other meats from the freezer if that's where you store them. Other than that, not a lot of meal prep need for this week. I did make the chili the night before since I had to be out the door ON TIME for work in the morning for a busy day. Serve meals with frozen veggies and a fruit! Viola!! 


TUESDAY- Homemade Pizza
WEDNESDAY- Turkey BLT Wraps
FRIDAY- Almond Crusted Chicken & Cheddar Chive Rice
SATURDAY- Left-Overs
SUNDAY- TBD




Turkey BLT Wraps 

 Ingredients:
  • Whole Wheat Flour Tortillas or Homemade Soft Tortilla
  • Free range organic turkey breast deli meat
  • Turkey bacon, baked, 1/2 package or 1/2 lb
  • Lettuce (Organic if possible), 
  • ORGANIC Tomato, sliced.
  • Avocado, sliced
  • Mayo (We used Miracle Whip because we had it on hand to use up, but I have linked a recipe for homemade mayo.)
Directions:
  1. Spread thin layer of mayo on tortilla. 
  2. Place turkey, bacon, lettuce, tomato, and avocado on tortilla. 
  3. Roll. 



Homemade Pizza 
Ingredients:
Crust- (Measurements below make 1 large pizza.)
  • 2+ cups Self-Rising Whole Wheat Flour
  • 1 cup Plain Greek Yogurt
Pepperoni Pizza-
Chicken Bacon Ranch Pizza-
  • Mozzarella cheese, shredded, 2 cups
  • Alfredo sauce, 1/4-1/2 cup
  • 1/2 lb Skinless boneless chicken breast, cooked and cut into bite-sized chunks
  • 1/2 lb Turkey bacon, baked and diced
Directions:
  1. Preheat oven to 375 degrees.
  2. Mix flour and yogurt together to make crust. You can use a hand mixer to blend until the mixture crumbles. 
  3. Then, use your hands to kneed the dough until firm and has a doughy consistency. If it is too sticky, add a small amount of extra flour. If too dry add a small amount of extra yogurt. 
  4. When the dough is ready, use a rolling pin to roll to desired thickness and size. 
  5. Spray baking sheet or pizza pan with cooking spray. Place dough on pan. 
  6. Bake at 375 for 8 minutes. 
  7. Remove from oven and add toppings of your choice. 
  8. Place back in oven at 375 for an additional 15-20 minutes until cheese is melted.


Cheesy Cheddar Chive Rice 
Credit for this recipe goes to: The Weary Chef

 Ingredients:
  • 1 cup Brown Rice (Can use Quinoa or white rice if desired.)
  • 2 cups chicken broth
  • 1/4 tsp garlic powder
  • 1/4 cup shredded cheddar cheese
  • 3 green onions, diced
  • Salt and Pepper to taste
Directions:
  1. Add rice, chicken broth and garlic powder to sauce pan. Bring to a boil over medium to high heat. Stir, cover, and reduce heat to low. 
  2. Cook rice 20 minutes longer, stirring occasionally to avoid burning to pan.
  3. Next, mix in cheese and green onions. 
  4. Salt and pepper to taste.


WEEK 3 Grocery List:
  • 5 cups chicken broth
  • 4+ cups Self-Rising Whole Wheat Flour
  • 2-4 tbsp flour
  • Almonds
  • Approximately 5-6 lb Skinless boneless chicken breasts
  • 1 package or 1lb Turkey bacon
  • 5 oz package Turkey peperoni
  • Free range organic turkey breast deli meat
  • Lettuce (Organic if possible)
  • ORGANIC Tomato
  • Green onions
  • Avocado
  • 13.25 oz or 1 package or 100% whole wheat or brown rice spaghetti
  • 1 cup Brown Rice (Can use Quinoa or white rice if desired.)
  • 1 can small white kidney beans
  • 1 can pinto beans
  • 2 cups frozen corn
  • 1 large yellow onion, diced
  • 1 cup low fat cottage cheese
  • 1 cup low fat Ricotta cheese
  • 2 cups shredded cheddar cheese
  • 2 cups Plain Greek Yogurt
  • Mozzarella cheese, shredded, 5 cups
  • Cooking Spray
  • Garlic powder
  • Ground Cumin
  • Chili powder
  • Dried Basil
  • Dried Oregano
  • Salt
  • Pepper
  • 1 Jar Organic Spaghetti Sauce or to make homemade:
    • 8-10 large organic tomatoes
    • olive oil
    • 5 large basil leaves
    • 6 cloves of garlic
  • Whole Wheat Tortillas or to make homemade:
    • 2 organic free range eggs
    • full fat coconut milk or unsweetened almond milk
    • olive oil
    • tapioca flour
    • coconut flour
    • sea salt
  • 1 jar mayonaise or to make homemade:
    • 1 cup of oil 
    • Apple cider vinegar
    • sea salt
    • 1 egg yolk
  • 1 jar of pizza sauce or to make homemade:
    • 1 (6 oz.) can of organic tomato paste
    • olive oil
    • balsamic vinegar
    • onion powder
    • dried parsley
    • dried basil
    • dried marjoram
    • ground cinnamon
  • 1jar of alfredo sauce or to make homemade:
    • olive oil
    • 3 cloves minced garlic
    • 3 cups chicken broth (in addition to amount listed above)
    • 3 cups cauliflower florets
    • 1/2 cup Parmesan cheese
  • Optional serving suggestions for Chili:
    • Plain greek yogurt (you will have enough left over if you make only 2 large pizza crusts and buy a 32 oz container)
    • Avocado slices- (need another in addition to the one listed above)
    • Diced green onions- (If you buy one bunch for the cheesy cheddar chive rice, you will have enough)
    • Shredded cheese- (depending on the kind and size bag of shredded cheese you get, you may need another bag.) 

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