Welcome to another week of Menu Plan Your Butt Off, our FREE weekly healthy menu plan. Did you know we plan out a menu for your each and every Sunday, complete with delicious healthy recipes and a printable grocery list? Yes! It’s true. And we do it all for the low, low price of FREE. We don’t want you to have any excuses when it comes to eating healthfully. All of our Shrinking Kitchen recipes include wonderful photos, step-by-step instructions, nutritional information, and Weight Watchers Points Plus values (in most cases). I cannot wait to try the Pea Basil Soup and the Very Cherry Relish. SO yummy!
This week’s manu is full of fresh goodness. Lots of in season produce, and lean meats – plenty of delicious to keep your body fueled and your stomach happy.
Monday: Pea Basil Soup with a crusty baguette.
Tuesday: Baked Burritos and Cowboy Caviar
Wednesday: Perfect Flank Steak and Very Cherry Relish
Thursday: Buffalo Chicken Salad
Friday: Go out to eat :)
Saturday: Simple Pepper & Sausage Skewers
Sunday: Grilled Thai Beef Salad
And here is your handy-dandy printable grocery shopping list! It might look like a lot of things, but keep in mind, you probably have more than half of the items in your pantry already!
Grocery List:
Pea Basil Soup
2 pounds fresh shelled peas (frozen peas work just as well)
4 cups chicken stock
½ cup chopped shallots
1 tablespoon minced garlic
½ teaspoon smoked paprika
½ cup finely chopped basil
Parmesan cheese, shaved into thin pieces (3 or 4 pieces per serving)
5 slices prosciutto
Olive oil
Salt and pepper to taste
Crusty Baguette
Baked Burritos
1 lb 93/7 lean hamburger meat
2/3 cup low sodium beef broth
taco seasoning from above
1 tsp corn starch
2/3 cup 2% shredded sharp cheddar cheese
1 16 oz can fat-free refried beans
10 wheat tortillas (mine were 7.5 inches in diameter)
sour cream, salsa
For the homemade taco seasoning:
1 tablespoon chili powder
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/8 teaspoon crushed red pepper flakes
1/4 teaspoon dried oregano
1/2 teaspoon paprika
1/2 teaspoons ground cumin
1/2 teaspoon Morton’s Lite Salt
1/2 teaspoon black pepper
Cowboy Caviar
1/8 cup olive oil
1 clove minced garlic
1 tablespoon cumin
1 lime, juiced
16 ounces of sweet corn
15 ounce can black beans
15 ounce can black eyed peas
1 bunch green onions, chopped
1 bunch cilantro, chopped
1 avocado, chopped
1 tomato, chopped
Perfect Flank Steak and Very Cherry Relish
1 pound flank steak
bottle of good red wine
5-6 garlic cloves
salt and pepper
1 pound Bing Cherries, stemmed and pitted, chopped into small pieces
2 teaspoons minced shallots (or red onion)
2 teaspoons lemon juice (fresh is best)
1 teaspoon Balsamic vinegar
1 teaspoon chopped and minced fresh basil and parsley combined – if using dry herbs, use 1/2 teaspoon
Salt and Pepper to taste
2 tablespoons finely chopped yellow bell pepper
Buffalo Chicken Salad
2 tablespoons hot sauce
1 teaspoon apple cider vinegar
1 teaspoon light brown sugar
1/4 teaspoon salt
1 pound chicken tenders
1/2 cup Panko bread crumbs
1 teaspoon canola oil
1/4 cup fat free feta cheese crumbles
1/4 cup plain nonfat yogurt
2 tablespoons nonfat buttermilk
1/4 teaspoon black pepper
1 head romaine lettuce, chopped
Simple Pepper and Sausage Skewers
2 bell peppers (red and yellow), coarsely chopped
1 12-ounce package low-fat, gluten-free pork sausage, cut into 1-inch pieces
3 tablespoons extra-virgin olive oil
Sea salt, and freshly ground pepper
Grilled Thai Beef Salad
1 pound flank steak, about 1 to 1 1/2-inches thick
1 cup dry rice noodles
5 tablespoons lime juice, divided
3 tablespoons low-sodium soy sauce
1 tablespoon canola oil
1 tablespoon sesame oil
2 tablespoon brown sugar
1 teaspoon minced garlic
1 1/2 teaspoons minced ginger
1 1/4 teaspoons chili-garlic sauce ( I used sriracha)
6 cups green leaf lettuce
2 radishes, thinly sliced
1 red bell pepper, cut into strips
3 green onions
1/2 cup cilantro leaves, rinsed and dried
1 cup basil leaves, sliced into ribbons