5-Day Meal Plan w/Grocery List

This list came from a magazine….though I can’t remember which one!

Grocery List

28oz can no-salt-added diced tomatoes
14.5oz can reduced sodium chicken broth
15oz can reduced sodium black beans
1 1/3 cups farro
2 cups pineapple chunks
3 limes
¼ cup pomegranate seeds
1 large head romaine lettuce
1 bunch cilantro
1 head broccoli
1 ½ lbs sweet potatoes
1 tomato
1 lb green beans
1 avocado
4 whole-wheat buns
1 package of 10 6-inch corn tortillas
7 eggs
4 lbs boneless pork shoulder
1 lb tilapia fillets
1 lb chicken cutlets

*Pantry Items:  Cooking spray, olive oil, unsalted butter, salt, pepper, sugar, cumin, chili powder, BBQ sauce, bread crumbs

Weekend Prep

Shake up salad dressing:

  •  ¼ cup lime juice

  • ¼ cup olive oil

  • ¼ tsp sugar

  • ¼ tsp salt

Cook 1 1/3 cups of farro according to the package directions
Wash and dry cilantro and lettuce

 

Monday:  Slow-Cooker Pork Tacos

Active Time:  25 minutes
Total Time:   7 hours 20 minutes
Makes: 4 servings

cooking spray
4 lbs pork shoulder, cubed
28 oz can no-salt-added diced tomatoes
1 tbs cumin
1 tbs chili powder
¾ tsp salt
¼ tsp ground pepper
8 6-inch corn tortillas, warmed
2 cups pineapple chunks, chopped
3 cups romaine lettuce
¼ cup chopped cilantro
1 tbs weekend prepped salad dressing

  • In the morning, spray a 4 qt slow-cooker with cooking spray.  Trim the fat from the pork.  Place in the slow-cooker with tomatoes, cumin, chili powder, salt, and pepper.  Stir to combine. Cover and cook on low-heat setting for 7 hours.
  • Shred meat using 2 forks.  With a slotted spoon, top each tortilla with ¼ cup pork.  Divide the pineapple among the tacos.  Save 2 cups leftover pork for Wednesday and freeze any remaining up to 3 months.
  • In a medium bowl combine lettuce, cilantro, and salad dressing.  Serve with the tacos.

Nutrition Per Serving:  420 calories, 38g protein, 13g fat (4g saturated fat), 37g carbs, 6g fiber, 11g sugar, 108mg calcium, 4mg iron, 380mg sodium

Tuesday:  Crispy Tilapia Cakes

Active Time: 25 minutes
Total Time: 25 minutes
Makes: 4 servings

1 lb tilapia fillets, cut into chunks
1 egg
½ cup bread crumbs
¼ tsp salt, plus more to taste
freshly ground pepper
1 tbs olive oil
4
 cups broccoli florets
1 ½ cups cooked farro
¼ cup pomegranate seeds
5 tbs weekend prepped salad dressing

  • In a food processor, pulse the tilapia, egg, bread crumbs, salt, and pepper.  Form into 8 patties. Heat the olive oil in a large, nonstick saute pan over medium heat.  Cook the patties 4 minutes per side, or until opaque.
  • In a steamer basket over boiling water,s team the broccoli until tender, about 5 minutes.  In a large bowl, combine the broccoli, farro, pomegranate seeds, salad dressing, and salt to taste. Serve with tilapia cakes.

Nutrition Per Serving:  413 calories; 33g protein; 16g fat (3 saturated fat), 35g carbs, 4g fiber, 4g sugar, 103 mg calcium, 3mg iron, 468mg sodium

 

Wednesday:  BBQ Pork Sandwiches

 

Active Time:  15 minutes

Total Time:  30 minutes

Makes:  4 servings

 

1 ½ lbs sweet potatoes, cut into 1 inch chunks

1 tbs olive oil

salt to taste

pepper to taste

2 cups reserved pulled pork

2 tbs barbecue sauce, plus more to taste

4 whole-wheat buns, toasted

lettuce leaves and tomato slices

 

  • Preheat the oven to 425 degrees F.  Line a rimmed baking sheet with parchment paper.  Toss the sweet potatoes with the olive oil, salt, and pepper.  Roast in a  single layer until tender and lightly browned, about 25 minutes.
  • In a medium saucepan, heat the pork with the barbecue sauce and 1 tbs water.  Spoon onto buns and top with lettuce leaves and tomato slices.  Serve with sweet potaotes.

 

Nutrition Per Serving:  528 calories; 40g protein; 15g fat (4g saturated fat); 58g carbs; 9g fiber; 16g sugar; 137mg calcium; 5mg iron; 685mg sodium

 

Thursday:  Skillet Chicken

 

Active Time: 35 minutes

Total Time: 35 minutes

Makes: 4 servings

 

1 lb green beans

2 tbs olive oil, divided

¼ tsp salt

2 cups cooked farro

1 ½ cups reduced sodium chicken broth, divided

1 lb chicken cutlets

1 tbs unsalted butter

¼ cup chopped cilantro

 

  • Preheat the oven to 425 degrees F.  Line a baking sheet with parchment paper.  Toss the green beans with1 tbs olive oil and salt.  Roast until tender, about 25 minutes.
  • In a medium saucepan, simmer the farro with 1 cup chicken broth until broth is absorbed, about 10 minutes.
  • Heat 1 tbs olive oil in a large skillet over medium-high heat.  Saute the cutlets until cooked through.  Transfer to plates.  Add ½ cup broth to the skillet.  Simmer until thickened, scraping up browned bits.  Add the butter, melt and drizzle over the chicken.  Garnish with cilantro; serve with farro and green beans.

 

Nutrition Per Serving:  364 calories, 32g protein; 13g fat (3g saturated fat); 29g carbs; 5g fiber; 3g sugar; 76mg calcium; 2mg iron; 485mg sodium

 

Friday: Southwestern Scramble

Active Time: 25 minutes

Total Time: 25 minutes

Makes 4 servings

 

1 15oz can reduced sodium black beans, drained and rinsed

1 avocado, chopped

2 tbs weekend prepped salad dressing

¼ tsp salt, plus more to taste

freshly ground black pepper

1 tbs olive oil

2 corn tortillas, sliced into thin strips

6 eggs, beaten

¼ cup chopped cilantro

 

  • In a medium bowl gently toss together the beans, avocado, salad dressing and salt and pepper to taste.
  • Heat the olive oil in a large nonstick skillet over medium high heat.  Add the tortilla strips and fry until golden, turning once, about 3 minutes.  Remove and drain on paper towels. Add the eggs and ¼ tsp salt to the pan and scramble until set.  Top eggs with fried tortilla strips and cilantro and serve with the bean salad.

 

Nutrition Per Serving: 329 calories; 16g protein; 20g fat (4g saturated fat); 27g carbs; 8g fiber; 1g sugar; 103mg calcium; 4mg iron; 477mg sodium

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