Healthy Menu & Shopping List: Week 1
| WEEK ONE | Menu | What You’ll Need | Staples |
| SUNDAY | Grilled Turkey Tenderloin Grilled Asparagus Corn with Roasted Red Pepper Baked Potato |
• Turkey tenderloin 2 – 2 ½ leftovers) |
• Olive oil |
| MONDAY | Black Beans and Rice Southwestern Coleslaw |
• 2 cans black beans • 1 can diced tomatoes or Mexican style tomatoes |
• Brown rice • Hot sauce • Cumin • Cider vinegar • Vegetable oil • Garlic powder • Chopped garlic • Cilantro • Oregano • Onion |
| TUESDAY | Garden Goodies Salad Whole Grain Parmesan Toast Melon |
• Romaine lettuce • Cucumbers • Cherry tomatoes • Carrots • Melon • Leftover turkey |
• Shell pasta • 100% Whole grain bread • Parmesan cheese |
| WEDNESDAY | Baked Fish with Pineapple Salsa Crazy Curly Broccoli Bake Steamed Carrots |
• Fish • 2 cups fresh pineapple chunks • Red pepper • 1-2 jalapenos • 3 cups chopped frozen broccoli • 1 10 oz. can low-fat cream of broccoli soup, condensed |
• Skim milk • Bread crumbs • Onion • Cilantro • Whole wheat corkscrew |
| THURSDAY | Cabbage Roll Apple and Beet Salad |
• 1 pound lean ground beef • 1 14 oz. can crushed tomatoes • Cabbage (leftover) • 1 can julienned beets • 4 Granny Smith apples • Radishes • Scallions • Apple juice |
• Brown rice |
| FRIDAY | Vegetarian Chili with Spinach Cornbread |
• Cornbread mix • 1 15 oz.can chili-style beans • 1 15 oz. can pinto beans • 1 14 ½ oz. can unsalted stewed tomatoes |
• Brown rice |
| SATURDAY | Spaghetti with Quick Tomato Sauce Mixed Garden Salad Whole Grain Bread with Roasted Garlic |
• 2 cans crushed tomatoes • Parmesan cheese, if desired • Romaine lettuce • Cherry tomatoes • Shredded carrots • Sliced cucumbers • Radishes |
• Spaghetti • Chopped garlic • Parmesan cheese • Onion • Garlic • Whole grain bread |
See Menu & Shopping List: Week 2 >>
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