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Healthy Menu & Shopping List: Week 2

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WEEK TWO	Menu	What You’ll Need	Staples
SUNDAY	BBQ Chicken Corn on the Cob with Chili Lime Butter Potato Salad Broccoli Mandarin Orange Salad	• 2-3 pounds cut-up chicken parts • Barbeque sauce • Corn on the cob • 4 medium potatoes • 1 15 oz. can black beans or ¾ cup frozen corn • 2 small tomatoes • Green onions • Large head broccoli • Almonds • 2 11 oz. cans mandarin orange sections • Green onions	• Vegetable oil • Hot sauce • Lime juice • White vinegar • Sugar • Olive oil • Chili powder
MONDAY	Easy Supper Avocado Garden Salad	• ½ pound lean hamburger • 2 ½ cups tomato juice • 1 15 ½ oz. can chili beans • 8 oz. low-fat cheddar cheese • Mixed salad greens • 3 medium tomatoes • Green onions • 1 small cucumber • 1 large ripe California avocado	• Macaroni • Oregano • Lemon juice • Garlic powder • Onion
TUESDAY	BBQ Chicken Salad (leftover BBQ chicken, romaine lettuce, black beans, corn, tomatoes, cucumber, jicama) Low-Fat Tortilla Chips	• BBQ chicken (leftover or store- bought) • Romaine lettuce • 1 can black beans • Frozen or canned corn • 1 cucumber • 1 jicama • Low-fat ranch dressing • Baked tortilla chips
WEDNESDAY	Mediterranean Bowtie Pasta Cucumber Salad	• Green onion • 15 oz. can diced tomatoes • 15 oz. can of beans – pinto, garbanzo, or black • Broccoli • Black olives • Feta cheese, fat-free, 2 oz. • Cucumbers	• Bowtie pasta • Olive oil • Oregano • Basil • Salt • Black pepper • Cayenne pepper • Garlic
THURSDAY	Pork Chops Whole Wheat Couscous California Coleslaw Fruit Salad	• Pork chops • Whole wheat couscous • Carrots • Raisins • Green onions	• Chopped garlic • Plain low-fat yogurt
FRIDAY	Baked Fish Tacos (lettuce, tomato and salsa) Green Beans with Roasted Red Peppers	• Mild flavored fish • Taco shells • Lettuce • Tomato • Salsa • ½ pound fresh green beans (to yield 3 ½ cups) or canned or frozen equivalent • 2 medium red peppers or small jar of red peppers	• Olive oil • Balsamic vinegar
SATURDAY	Homemade Veggie Pizza Carrot and Celery Sticks with Low-Fat Dip Orange Juice Fizz (make frozen orange juice concentrate with seltzer instead of water)	• Frozen pizza dough or pre- made crust • 1 can tomato sauce • 8 oz. part skim mozzarella cheese • 2-3 cups chopped vegetables, such as mushrooms, onions, broccoli, tomatoes, eggplant • Carrots • Celery • Low-fat ranch dressing or other dip • 1 6 oz. can frozen orange juice concentrate • 1 32 oz. bottle seltzer

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