Twelve days into the New Year and I’m finally feeling (kind of) back to normal. The older child is back in school, the younger is back to relishing being alone with me during the day. We’re running our normal errands, I’m back into a regular work from home schedule.
Sweet relief! Don’t get me wrong, I love the holidays, but enough is enough!
A normal routine means a renewed commitment to meal planning. Lucky for you, I like to share!
If you’re new to Shrinking Kitchen, welcome!! Menu Plan Your Butt Off is an entire week’s worth of healthy dinners PLUS a printable grocery list, just for you. Yep, you heard me right…a free menu plan. Seriously. We take the guesswork out of dinners and give you a grocery list. And all the nutritional information is included. Even Weight Watchers Points Plus!
Enjoy your meals this week, and don’t worry about being eternally grateful. We enjoy planning, and we hope to see you back next week! Don’t forget to share and tell your friends all about this great tool!
Monday: Quinoa and Basil Frittata with a green salad 
Tuesday: Turkey Avocado Burgers served on sandwich thins or light whole wheat buns, with your favorite toppings and a side of veggies and dip.
Wednesday: Spicy Slow Cooker Sweet Potato and Chicken Stew
Thursday: Super Simple Fish & Veggies in Foil with brown rice.
Friday: Go out to dinner. You’ve been cooking all week!
Saturday: Pepper Crusted Pork Chops with Warm Vegetable and Bulgur Salad
Sunday: Slow Cooked Beef Borscht with a big green salad and crusty bread.
Snack: Moroccan Spiced Chickpeas
Cranberry Chocolate Chunk Breakfast Cookies
Grocery List
Quinoa & Basil Frittata
1/2 tablespoon olive oil
1 white onion
4 cloves garlic
1/4 cup fennel
3 carrots
6 eggs, 3 with yolks, 3 without (whites only)
1 cup quinoa, cooked
1 cup basil, chopped and loosely packed
1/4 cup nutritional yeast
jar of your favorite prepared marinara
head of leafy green lettuce and salad fixings
Turkey Avocado Burgers
1 pound ground turkey
1 ripe Haas avocado, cut into chunks
1/3 cup Panko, or gluten free bread crumbs
1/2 tsp minced garlic
package of whole wheat ‘sandwich thins’
lettuce, tomato and your favorite condiments
baby carrots
celery
red pepper
your favorite vegetable dip
Spicy Slow Cooker Sweet Potato and Chicken Stew
1 pound boneless, skinless chicken thighs
1 large sweet potato or yam
1 yellow onion
1 red pepper
1 large zucchini
2 large carrots
5 cloves garlic
1 tablespoon curry powder
1/2 tablespoon cumin
1/2 teaspoon red pepper flakes (more or less to your liking)
3 cups low sodium chicken broth
2 tablespoons corn starch
1/2 cup fat free half & half or light coconut milk
Super Simple Fish and Veggies in Foil
(please note the recipe is for one serving – I’ve quadrupled amounts here to serve four)
12 ounces firm, white fish (I used Hake)
2 medium zuchinni
2 yellow squash
2 bell pepper
24 grape or cherry tomatoes
8 cloves garlic
lemon
4 tablespoon capers
brown rice
Pepper Crusted Pork Chops and Warm Vegetable & Bulgur Salad
1 teaspoon paprika
1 tablespoon extra virgin olive oil
2 boneless pork chops, 4-6 ounces each, tenderized, and trimmed of fat
2 cups cooked bulgur
1 large yellow squash
1 large red pepper
handful of fresh basil
3 cloves garlic
4 tablespoons red wine vinegar
1 teaspoon honey
Slow Cooked Beef Borscht
1 ½ pounds of brisket
4-5 red beets
1 16 oz. can of tomatoes
1 Yukon Gold potato
2 medium carrots
1 medium parsnip
1 yellow onion
2 cloves of garlic
2 cups of beef broth (vegetable for vegetarian version)
1 bay leaf
1 red pepper
1 cup of green or red cabbage
1 granny smith apple, peeled
3 leaves of Tuscan kale
1 ½ tablespoons of white vinegar
1 tablespoon parsley
Reduced fat sour cream
Dill, finely chopped for garnish
1 scallion, white and light green parts, finely chopped for garnish
head of leafy green lettuce and salad fixings
crusty bread (buy and throw in the freezer – heat in the oven the day of)
Moroccan Spiced Chickpeas
1 cup dry chickpeas
1/2 teaspoon cumin powder
1/4-1/2 teaspoon hot paprika or cayenne
1/4 teaspoon ginger powder
Small pinch of saffron threads, crushed
1/8 teaspoon turmeric (optional)
Cranberry Chocolate Chunk Breakfast Cookies
3/4 cup whole-wheat pastry flour
1/2 cup all-purpose flour
1/2 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 teaspoon freshly grated nutmeg
1/4 teaspoon salt
2 tablespoons unsalted butter
1/4 cup canola oil
1/4 cup dark brown sugar
3 tablespoons granulated sugar
1 egg
1/4 cup carrot puree (you could used jarred baby food)
1 teaspoon vanilla extract
1/2 cup rolled oats
1/2 cup bran cereal flakes
1/3 cup chocolate chunks
1/3 cup dried cranberries
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