Have a Plant: Fruits & Veggies for Better Health

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

 

<< Back to Healthy Menu & Shopping List: Week 1

The Well-Stocked Pantry: Items You Need to be Prepared for almost any healthy meal emergency!

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