Healthy Meal IdeasFAMILY HEALTH AND NUTRITION on Facebook
Best Way To Use The MONDAY MEAL PLANNER and PRINTABLE GROCERY LIST:
1. Print grocery list and cross off all items you already have in your pantry, freezer or fridge. 2. Determine how much of each item you will need to purchase for YOUR family. A family of 2 needs less than a family of 6! 3. Make substitutions to fit your family's likes, allergies, etc. e.g. substitute dairy for non-dairy or peaches for apples. 4. Be sure to check out the organic deals on FAMILY HEALTH AND NUTRITION each week to see what is on sale and stock-up on items used regularly or that can be frozen for later.
MONDAY MEAL PLANNER August 30, 2010This week is a bit of a crazy week for us. It is my daughter's first week of kindergarten and my last week working outside our home (or as my friend says "Last week of paid work" LOL!)So, this week is going to be ULTRA simple: MONDAY: Strip steaks, Greek salad (romaine lettuce, feta cheese, black olives, grape tomatoes, cucumber, Annie's dressing), pita bread, and Lundberg white rice TUESDAY- sub sandwich bar, veggie tray, fruit salad and pasta salad (Also, we are eating outside on the patio. We want to enjoy the last days of summer while we can!) WEDNESDAY- Chicken Kabobs (chicken chunks, tomato, onion, green pepper on the grill), fruit kabobs (watermelon, cantaloupe, and grapes), pasta salad (whole grain pasta with green onion, tomatoes, black olives with Annie's italian dressing) THURSDAY-
Chicken and Cheese Enchiladas
SATURDAY- fish tacos, Lundberg rice, tortilla chips and salsa SUNDAY- BRUNCH: French Toast, omelets, whole grain toast, cereal, sliced fruit (my family picks what they want) BREAKFASTS- hard boiled eggs, sliced fruit and whole grain toast with strawberry fruit spread or smoothies with yogurt, milk, bananas, berries, flaxseeds, and honey LUNCHES- turkey sandwich (I use a cookie cutter to make them into cute shapes for the lunch box!), organic raisins, string cheese, Archer Farms Organic Fruit Strips, Hansen's Organic 100% Apple Juice box, Annie's Cheddar Bunnies SNACKS- sliced apples and peanut butter
CLICK HERE FOR A PRINTABLE GROCERY LIST FOR ALL OF THIS WEEK'S MEALS!! Right-click to download this PDF file here.
MONDAY MEAL PLANNER August 23, 2010I have so much okra right now from my in-laws garden! I have decided to freeze most of it. But, I do have a couple of recipes this week that includes okra. Yummy!MONDAY- Slow Cooker Chicken 'n Rice Gumbo Soup (minus the sausage) TUESDAY- green salad, fruit salad and Mediterranean Hummus Wraps WEDNESDAY- chicken breasts on the grill, corn on the cob, whole grain pasta salad (whole grain pasta, diced tomato, black olives, onion, Annie's Italian Dressing) watermelon THURSDAY- Vegetable Pasta (cooked whole grain pasta and sauteed veggies with garlic, sea salt, onion and olive oil) FRIDAY- hamburgers on the grill,sliced strawberries and SATURDAY- Mahi Mahi with mango salsa (2 peaches, 1 mango, 1 green onion, handful of cilantro, 1 medium tomato, 2 cloves of garlic, juice of one lime, salt and pepper. blend together in food processor and bake over fish), long grain and wild rice SUNDAY- Egg In A Boat (using whole grain bread)
CLICK HERE FOR A PRINTABLE GROCERY LIST FOR ALL OF THIS WEEK'S MEALS!! Right-click to download this PDF file here.
LUNCHES- turkey sandwich (I use a cookie cutter to make them into cute shapes for the lunch box!), organic raisins, string cheese, Archer Farms Organic Fruit Strips, Hansen's Organic 100% Apple Juice box, Annie's Cheddar Bunnies SNACKS- sliced apples and peanut butter
MONDAY MEAL PLANNER August 16, 2010It is nearly 100 degrees in our town, so I am planning some fun and cool summer meals. Here is this week's healthy meal ideas:MONDAY- Strawberry Spinach Salad (grilled chicken that has been cooled, spinach, chopped strawberries, almond slivers with Annie's Ginger Dressing) and whole grain bread TUESDAY- Barbeque Chicken with fresh fruit salad and squash and zuchinni on the grill (sprinkle with olive oil and salt and pepper and place in foil on the grill) WEDNESDAY- Chicken with Herb-Tomato Salad THURSDAY- whole grain spaghetti and meatballs with green salad and whole grain garlic bread (whole grain baton with olive oil and fresh garlic) FRIDAY- Hamburgers on whole grain buns with carrot, cucumber and celery slices with Annie's Ranch Dressing for dipping, fruit salad and calico bean salad SATURDAY- sub sandwich bar (everyone makes their own sub sandwich) with healthified classic potato salad and strawberries with angel food cake for dessert SUNDAY- CINDY'S BREAKFAST BUFFET: pancakes with maple syrup, eggs, sliced fruit, whole grain toast, coffee, juice BREAKFASTS: scrambled eggs on whole grain english muffins with reduced-fat cheese and sliced cantaloupe OR smoothies with protein powder, flaxseed, berries, carrot juice, pomegranate juice and spinach (I use my juicer for the carrots and spinach to make juice first and then add it to the blender) LUNCHES: cottage cheese with tomato and turkey lettuce wraps or natural PB&J with carrot sticks and string cheese SNACKS: plain yogurt with honey and berries or apples and peanut butter
CLICK HERE FOR A PRINTABLE GROCERY LIST FOR ALL OF THIS WEEK'S MEALS!! Right-click to download this PDF file here. MONDAY MEAL PLANNER August 9, 2010If you read my "It's WE TRIED IT! Friday" post last Friday, then you know I am starting the INSANITY DVDs this week. So, I have to really up my meal planning to keep up with my workouts!Here is my plan: MONDAY- turkey burgers (I add onion and seasoning to the meat) on whole grain buns, steamed veggies on the side TUESDAY- Vegetable Pasta (cooked whole grain pasta and sauteed veggies with garlic, sea salt, onion and olive oil) WEDNESDAY- Grilled Chicken Kabob Ceasar Salad THURSDAY- Grilled Salmon and Grilled Yellow Squash and Zucchini FRIDAY- Tilapia Salad with Strawberry-Pineapple Salsa SATURDAY- Corn On The Cob and Chicken with Herb-Tomato Salad SUNDAY- Country Breakfast after church (I make a bunch of different things and my family picks and chooses): French Toast, omelets, whole grain toast, sliced fruit, yogurt, oatmeal, assorted cereals, juice
BREAKFASTS: scrambled eggs on whole grain english muffins with reduced-fat cheese and sliced cantaloupe OR smoothies with protein powder, flaxseed, berries, carrot juice, pomegranate juice and spinach (I use my juicer for the carrots and spinach to make juice first and then add it to the blender) LUNCHES: cottage cheese with tomato and turkey lettuce wraps or natural PB&J with carrot sticks and string cheese SNACKS: plain yogurt with honey and berries or apples and peanut butter
CLICK HERE FOR A PRINTABLE GROCERY LIST FOR ALL OF THIS WEEK'S MEALS!! Right-click to download this PDF file here. MONDAY MEAL PLANNER August 2, 2010This week I am planning all my meals around Kroger sales since that is where I shopped this week. Normally, I "stockpile" which means I find a good deal and buy as much as possible. So I tend to have lots of items on hand for recipes. But, the past few weeks have kicked my tail and I am pretty low right now!Here is my plan: MONDAY- Amy's veggie burgers, whole grain buns, sliced veggie tray and whole grain pasta salad (whole grain pasta, grape tomatoes, olives, onion and Italiam dressing) TUESDAY- Chicken and Mozzarella Cheese Quesadillas with fresh salsa (diced tomato, cilantro, onion, garlic) and rice WEDNESDAY- grilled chicken breasts, roasted red potatoes (slice and sprinkle with dried Italian dressing mix and put in oven at 350 degrees for about 15 minutes), steamed broccoli THURSDAY- Breakfast for dinner! Scrambled eggs, waffles, and cereal (my daughter is going to LOVE this!!) FRIDAY- Applegate Farms chicken nuggets, Annie's Mac and Cheese, and fruit salad SATURDAY- DOG DAYS OF SUMMER MEAL!!! Ribs, Hamburgers and Hot Dogs on the grill (we still have some left in the freezer from Whole Foods FILL THE GRILL in June), watermelon, corn on the cob, green salad SUNDAY- Steak on the grill, baked potatoes, roasted squash (in the oven with garlic and olive oil at 350 degrees for about 10 minutes) BREAKFASTS: Barbara's Fruit and Yogurt Bars or Nature's Path waffles or cereal LUNCHES: using leftover chicken and tortillas for wraps, gensoy chips or PB&J and Gensoy chips or leftovers SNACKS: Peaches, Annie's Cheddar Bunnies, Power OF Fruit Bars ($0.69 this week after coupon!)
CLICK HERE FOR A PRINTABLE GROCERY LIST FOR ALL OF THIS WEEK'S MEALS!! Right-click to download this PDF file here.
MONDAY MEAL PLANNER July 26, 2010This week my hubby wanted me to try some recipes from his Men's Health magazine. Also, I have decided to start making a SEVEN DAY plan for all you fine people who have requested one. And yes, a printable grocery list for the entire week!Here is the plan: MONDAY- green salad, fruit salad and Mediterranean Hummus Wraps TUESDAY- Chicken Breasts on the grill and Black Bean and Mozzarella Bowl
WEDNESDAY- Greek Salad (romaine lettuce, cucumber, black olives, tomatoes, feta cheese, balsamic vinagar and olive oil), hummus and pita bread THURSDAY- spaghetti and meatballs (we must have this at least once evry couple of weeks because it is a fan favorite around here!), green salad, garlic bread (whole grain baton with butter and fresh garlic) FRIDAY- hamburgers and hot dogs (Applegate Farms) on the grill, corn on the cob, carrots and celery with low-fat ranch dip SATURDAY- Chicken and Salad Pizza SUNDAY- (I always make a nice meal after church on Sundays.) Roasted turkey breast, Annie's mac and cheese, roasted asparagus with parmesan cheese, and whole grain rolls BREAKFASTS: vegetable omlets and sliced fruit or pancakes and maple syrup LUNCHES: leftovers (mostly what my husband eats for lunches!!) OR cheese quesadillas or PB&J, carrot and celery sticks with hummus or ranch dressing, sliced fruit SNACKS: yogurt, berries, celery and peanut butter, air popped popcorn
CLICK HERE FOR A PRINTABLE GROCERY LIST FOR ALL OF THIS WEEK'S MEALS!! Right-click to download this PDF file here. MONDAY MEAL PLANNER July 19, 2010This week is about relaxing and enjoying my family. So, I have decided on a very simple meal plan. Here are my healthy meal ideas for this week:MONDAY- Shrimp and Pesto Pasta TUESDAY- Cheeseburgers on whole grain buns (grass fed burgers from Whole Foods), roasted sweet potatoes with cinnamon, tomato and cucumber salad (mine are from my in-laws garden. I just chop them up and add vinagarette dressing) WEDNESDAY- Sub Sandwich and Salad Bar Night (make your own subs,green salad and fruit salad. I just chop everything up and spread it out on the kitchen table! That way everyone gets exactly what he or she likes) THURSDAY- green salad and Pear, Walnut and Gorgonzola Pizzas FRIDAY- Applegate Farms hot dogs on the grill, corn on the cob, watermelon (fresh from my in-law garden!), and veggie tray BREAKFASTS: scrambled eggs, whole grain toast and fruit or Earth's Best Organic waffles and maple syrup LUNCHES: PB&J or Flatout Bread Turkey Roll-Ups (flatout bread, veggies, dijon mustard and slices of turkey), Food Should Taste Good Chips SNACKS: air-popped popcorn, string cheese, sliced fruit
CLICK HERE FOR A PRINTABLE GROCERY LIST FOR ALL OF THIS WEEK'S MEALS!! Right-click to download this PDF file here.
MONDAY MEAL PLANNER July 12, 2010All recipes this week are from Eat Better America and look delicious!!Here is this week's plan: MONDAY- Grilled Chicken Kabob Ceasar Salad (Recipe below) TUESDAY- Buffalo Fiesta Salad with Fire-Roasted Salsa (Recipe below) WEDNESDAY- Ultimate BBQ Rubbed Chicken (Recipe Below) THURSDAY- Breakfast for Dinner (veggie omlets, buckwheat pancakes with maple syrup, orange juice) FRIDAY- hamburgers on the grill, corn on the cob, watermelon BREAKFASTS: cereal, Earth's Best Organic Waffles LUNCHES: PB&J or Turkey Sandwiches, yogurt, peaches SNCAKS: String Cheese, Blueberries, Apples
CLICK HERE FOR A PRINTABLE GROCERY LIST FOR ALL OF THIS WEEK'S MEALS!!
Right-click to download this PDF file here.
Recipes:Grilled Chicken Kabob Casear SaladBuffalo Fiesta Salad with Fire-Roasted Salsa Ultimate BBQ Rubbed Chicken MONDAY MEAL PLANNER July 5, 2010In-laws will be here beginning of the week and Wednesday through Friday is just the hubby and me, so we are having simple meals. And you all know how I feel about turning the oven on in the summer!MONDAY- hamburgers on the grill, fruit salad, veggie tray with low fat ranch dressing for dip TUESDAY- sub sandwich bar (putting out several types of breads, sliced turkey, veggies, mustard, etc), whole wheat pasta salad (whole wheat pasta, tomato, black olives and low-fat Italian dressing) WEDNESDAY- Steaks on the grill, corn on the cob, green salad THURSDAY- Grilled chicken, green salad, and creamy parmesan rissotto FRIDAY- DATE NIGHT!!!!! BREAKFASTS: organic whole grain blueberry muffins, hard boiled eggs LUNCHES: turkey and lettuce wraps with dijon mustard and fruit salad SNACKS: string cheese, sliced fruit, yogurt CLICK HERE FOR A PRINTABLE GROCERY LIST FOR ALL OF THIS WEEK'S MEALS!! Right-click to download this PDF file here. MONDAY MEAL PLANNER June 28, 2010This week I got a good deal on Lundberg rice (BOGOF at Kroger plus I had two $1.00 off coupons Lundberg sent me in the mail. Made them $1.25 a bag!!). I also have some organic chicken and organic fruit that I need to use up. Here are my plans:MONDAY- Grilled chicken and: July Jubilee Rice Salad Recipe from: Lundberg Family Farms 1 cup uncooked Lundberg Jubilee rice, cooked according to package directions. 1/4 cup bottled lowfat Italian vinaigrette (or 3 tbsp. olive oil and 2 tbsp. wine vinegar) 1/2 cup parsley, minced 1 large tomato, seeded and diced (1 cup) 2 stalks celery, diced (1 cup) 1 tbsp. fresh basil, chopped (or 1 tsp. dry) salt and pepper to taste 1 bunch green onions, minced (3/4 cup) 4 oz. cheddar cheese, cut into small cubes 1 can (2.25 oz.) sliced olives, drained (1/4 cup) Add vinaigrette, salt and pepper to cooked, cooled rice. Toss lightly. Add remainder of ingredients and toss. If desired, add more vinaigrette to taste. Chill. Serve on a bed of lettuce and garnish with parsley. TUESDAY- Hamburgers on whole grain buns, corn on the cob and watermelon salad WEDNESDAY- shredded chicken flatout wraps or lettuce wraps with shredded cheese, tomato, mayo, spicy mustard, Annie's Mac & Cheese, and fruit & veggie tray with light ranch as dip THURSDAY- Dreamfields spaghetti and meatballs and green salad FRIDAY- HOLIDAY WEEKEND!! No cooking for mama!!!!! BREAKFASTS: Cascadian Farm granola bars, hard boiled eggs and turkey bacon or pancakes and maple syrup LUNCHES: PB&J or turkey sandwiches, Annie's Mac & Cheese, baby carrots and celery, fruit salad SNACKS: string cheese, grapes, strawberries, Power Of Fruit frozen treats ************************************************************** CLICK HERE FOR A PRINTABLE GROCERY LIST FOR ALL OF THIS WEEK'S MEALS!! Right-click to download this PDF file here.
MONDAY MEAL PLANNER June 21, 2010It has been SO HOT this week that I don't plan on turning the oven on at all!! So, our meals are going to be either cold or grilled. Also, don't forget to check out the printable shopping list!MONDAY- Grilled chicken salad and whole grain crusty bread TUESDAY- hamburgers and hot dogs on the grill, corn on the cob, fruit salad and yogurt WEDNESDAY- Chicken and veggie kabobs on the grill, green salad, watermelon THURSDAY- sirloin steak on the grill, tomato and cucumber salad (mixed with light italian dressing), fruit salad and yogurt FRIDAY- Family Night at the Pizza Parlor!!! (I hope you get to eat out as well!!) BREAKFASTS: whole grain waffles with maple syrup or whole grain blueberry muffins(I did heat the oven to make these. But, I made enough for the entire week!!)Oh and my daughter won the battle and got Fruit Loops. LLLOOOONNNNGGGG story. LUNCHES: Annie's Mac & Cheese, PB&J or turkey sandwiches SNACKS: Power Of Fruit Bars, string cheese Side note: I made tea this week using 4 Lipton regular tea bags and 2 Celestial Seasonings Lemon Zinger bags. Very refreshing without the sugar! *****FOR A COMPLETE GROCERY LIST FOR THIS WEEK'S MEAL PLAN, CLICK HERE: Right-click to download this PDF file here.
MONDAY MEAL PLANNER June 14, 2010We purchased the FILL THE GRILL special at Whole Foods this week which includes 8 pack of Applegate Farms natural hot dogs, 8 hamburgers and a whole side of beef ribs. We normally only eat red meat a couple of times a week, but this was such a great deal, we decided to go for it! Plus, it's summertime and we LOVE grilling out.(I might go back before the end of the month and buy it again to freeze for later this summer.) Here is my plan for this week: MONDAY- Ribs on the grill (marinated overnight in the fridge), corn on the cob, roasted asparagus, berries and watermelon for dessert (watermelon and berries all on sale this week at Kroger) TUESDAY- Salad Bar (chop every veggie in the fridge, hard boiled eggs, shredded cheese, etc and let everyone make their own salad! Great way to use the odds and ends in the fridge) whole grain rolls WEDNESDAY- Whole Grain Spaghetti and Meatballs (Bertolli Organic Pasta Sauce is on sale this week at Publix, using half the hamburgers to make meatballs) THURSDAY- Bacon Cheeseburgers (hamburgers on the grill with melted cheese, BBQ sauce and a slice of turkey bacon), roasted sweet potatoes, green salad FRIDAY- Hot dogs on the grill, homemade salsa (tomatoes, cilantro, onion, lime juice, salt and pepper,& black beans in the food processor) whole grain chips, watermelon BREAKFASTS: Organic Whole Grain Muffins (used the recipe from the free downloadable muffin recipe book I posted last week. They are delicious!) or scrambled eggs and sliced fruit LUNCHES: PB&J, Turkey sandwiches SNACKS: string cheese, fruit, yogurt (Stonyfield was on sale at Whole Foods this week!)
*****FOR A COMPLETE GROCERY LIST FOR THIS WEEK'S MEAL PLAN, CLICK HERE: Right-click to download this PDF file here.
MONDAY MEAL PLANNER June 7, 2010This week's meal plan: MONDAY- Mahi Mahi with mango salsa (2 peaches, 1 mango, 1 green onion, handful of cilantro, 1 medium tomato, 2 cloves of garlic, juice of one lime, salt and pepper. blend together in food processor and bake over fish), long grain and wild rice TUESDAY- Filet Mignon on the grill, baked potatoes, green salad, fresh strawberries for dessert WEDNESDAY- Hamburgers on whole grain buns, roasted sweet potatoes and asparagus (in the oven with olive oil and garlic) THURSDAY- Grilled Chicken Salad with crusty whole grain rolls FRIDAY- Chicken Kabobs, Fruit Kabobs, corn on the cob and fresh berries for dessert BREAKFASTS: hard boiled eggs, cheese, whole grain toast and sliced fruit or Envirkids cereal with organic milk LUNCHES: Cheese quesadillas with fruit and baby carrots, PB&J with apple slices and yogurt SNACKS: Barbara's Organic mini cookies or fruit and string cheese
MONDAY MEAL PLANNER May 31, 2010Found some great produce and meat sales this week at Kroger! So, we will be eating some great food this week! Planning on grilling out all week!! MONDAY- Grilled chicken (on sale last week at Kroger), watermelon, corn on the cob and strawberries and blueberries with angel food cake (berries on sale this week at Kroger!) TUESDAY- Grilled salmon (found it on manager's special this week!), baked sweet potatoes, green salad WEDNESDAY- spaghetti and meatballs (my daughter's favorite) THURSDAY- Taco Bar (Shredded chicken, ground beef, shredded cheese, lettuce, tomato, onion, spanish rice, etc I let everyone make their own!) FRIDAY- hamburgers on the grill, fruit salad, roasted zucchini (sliced, mixed with olive oil and garlic and put in the oven for 10-15 minutes), corn on the cob BREAKFASTS: egg white omelets, sliced fruit, whole grain toast or cereal LUNCHES: PB& J or cheese quesadillas with baby carrots, green peppers, cucumbers and ranch dressing for dipping SNACKS: mixed nuts, raisins ,celery and peanut butter
What Healthy Meals are YOU planning for this week?Have a great healthy recipe or a healthy meal plan for this week? Share it! Want more healthy meal ideas and other health and nutrition information? Check out the Family Nutrition Blog!
|
