January 9-15 Our Weekly Meal Plan

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Our Weekly Meal Plan Jan 9-15

Hey folks! Have you recovered from the holiday meals, indulgences and schedules yet? This year I felt it took me a little longer to recover, but this morning was for planning and prepping!

Yesterday I started to prep and got sidetracked by a messy fridge, thus venturing into the major job of cleaning out the fridge, post-holidays. I decided to scrub the inside of the fridge, so needless to say, meal prep got a little delayed. Cleaning the fridge out did help me mentally though. Now I know it is done, another thing off my organizing/purging list! YEA!

As you may already know, I am on a weight loss journey and continue to strive to find ways to eat healthier on a budget and that is convenient. Who has the time to be making food from scratch every meal? So, prep day helps with that, and I know there are always going to be new ideas and recipes that make this more and more convenient.

We do still eat out occasionally, pizza is my favourite! The kids still get chicken nuggets and fries, candy and treats, all in moderation. My goal for 2017 is to get the whole family more on board with healthier choices. We still have store bought cereal/granola bars, puddings, etc…we are a real family. Not perfect in any way. Trying to make changes a bit at a time to better our lives and our environment. In January 2018, I look forward to seeing what my meal planning includes!

Here are a few of the things I do weekly to help us all stay on track during the week and to keep this momma feeling in control of our food choices, (notice I did not say, keep me sane, that might take a little more help!).

Planning:

  • Go through flyers for best prices. Also check online for specials at local butchers, farmer’s markets, bakeries, and shops.
  • Check freezer, fridge, pantry and make as many meals as possible with these items and items on sale this week.
  • Make a menu and shopping list.

Menu:

I usually use this format to plan. Not assigning a day to the meal, but rather having everything prepped to make whichever I feel like doing that day. Here is my plan for this week. Recipes will be added as well, as I get them photographed and posted.

Supper Time Planned Meals: January 9-15

  • Maple Mustard Glazed Salmon, Quinoa, and Veggies
  • Taco Pie & Salad
  • Homemade Naan BBQ Chicken Pizza & Salad
  • Creamy Pork Chops & Hash brown Casserole
  • Soup & Biscuits
  • Hamburgers & baked Potato and Carrot Wedges
  • Coconut Chicken Strips with Veggies & Homemade Hummus

Lunch Time:

Our lunches (hubby & I) are usually a salad or wrap with some kind of protein (Chicken, Tuna, Egg, etc), or leftovers from supper. I am making Spinach bowls for part of our lunches this week as well. There is a “starting to wilt” bag of spinach in my fridge, thanks to poor meal planning last week!
(See, I am totally not a perfectionist with this, and my compost bin outside is rather brimming from the holidays 🙁 . Here’s to a fruitful garden next season!)

School lunches are usually NOT sandwiches, as my oldest does not like them. So I get creative with what we have on hand. Meat chunks, grape tomatoes, cheese cubes, cut up veggies, etc… Naan bread and hummus or pizza sauce for dipping will be part of lunches this week.
I will be sharing more about school lunches in the coming months.

Breakfast Time:

We have options ready and available.

  • Breakfast Burritos (In freezer)
  • Boiled Egg & Toast
  • Overnight Oatmeal (recipe below & more to come)
  • Eggos (guess what? I have a waffle maker, but I am lazy about it, so Eggos it is!)
  • yogurt, fruit, cereal always an option

Shopping:

I picked up the following items to restock and prep for this week. Today’s shopping was at Atlantic Superstore (I went in to CBC for an interview bright and early, same building as SS, so it was convenient to pop in and get my groceries then)

  • 2 X Minigo 2/$5
  • Plain Greek Yogurt $2.15
  • Coconut Milk $2.99
  • Almond Milk $2.99
  • Fruit Tray, melon & berries $5.99 – 50% = $3 (I am the only one who eats melon, so rarely buy it, this is my treat)
  • Taco Salad $7.50 -50% =$3.75
  • Rolls 6pk $3.49 – 50%= $1.75
  • 1lb Strawberries $4.99
  • English Cucumber $1.49
  • 4 pk Red Peppers $3.99
  • Tomato Variety pack $6.99 – 50% = $3.50
  • 4lb Gala Apples $4.99
  • 4X Nectarines $3.03
  • Lean Ground Beef $11.99 – 50% = $6
  • Lean Ground Beef $12.21 – 50% = $6.10
  • Pork Chops $4.91
  • Pork Chops $4.91
  • Chicken Breasts Value pack $13.52 – $0.75 Coupgon= $12.77
    (8 pack,not pictured as I put them in the oven and slow cooker when I got home)

TOTAL: $78.31

This trip will do us longer than a week, as you will see below in the meals I prepped for the freezer.

Food I already had on hand or in freezer:

  • rolled oats
  • cocoa
  • honey
  • peanut butter
  • salmon
  • mustard
  • maple syrup
  • canned soup, cream of mushroom
  • potatoes
  • rice
  • quinoa
  • frozen veggies
  • salsa
  • sour cream
  • cheese
  • romaine lettuce
  • eggs (from the local market)
  • flour
  • butter
  • olive oil
  • Chickpeas
  • seasonings
  • tomato sauce/pasta sauce

Prep Day:

Prep day eliminates the scramble to prepare meals during the week. It takes time, some weeks more than others, but it is so very worthwhile. Once you get into the groove of doing this weekly, you will find it goes quicker and smoother. For some more meal prep ideas, click here.

  • Boil 8 Eggs: for use with breakfast or snacks throughout the week. Protein!!
  • Cut up and portion veggies for snacks and lunches (carrots, cucumbers, and peppers)
  • Broil 4 Chicken Breasts for lunches
  • Package 2 packs of Creamy Pork Chops for the freezer (future meals)
  • Make 2 omelets for lunches (spinach & cooked veggies already in freezer)
  • Make 12 hamburger patties, 4 for this week, 8 to freeze.
  • Make Naan bread. One large for pizza and 2-4 smaller for lunches.
  • Mix up and freeze 2 hash brown casseroles (1 for this week, one for future menu)
  • Cook, portion and freeze 4 cups rice (quinoa works well too, I already have some frozen for me this week).
  • Make Spinach Bowl (sautee spinach with veggies and add a little feta for a side to lunch or supper)

I think that is it…if I missed anything, I will come back and add.

THIS WEEK’S RECIPES

Overnight Oats

In mason jar (or cleaned small salsa jar, like I used), place the following ingredients, give it a good shake, and place in fridge overnight. In the morning you will have a lovely creamy pudding packed with goodness!! Great for breakfast or snack mid morning.

  • 1/3-1/2 cup oats
  • 1 Tbsp Chia Seeds
  • 1/4 cup Greek Yogurt (regular yogurt if you have it is fine, simply reduce milk to 1/4 cup)
  • 1/4-1/3 Cup Almond Milk, (soy, dairy, etc works as well)

We made ours with this base and added

Cocoa Berry: 1 Tbsp Cocoa, 3 Chopped Strawberries, 1 tsp Vanilla and 1 Tbsp Honey.

Peanut Butter Cup:  1 Tbsp Cocoa, 2 Tbsp Peanut Butter, 1 tsp Vanilla and 1 Tbsp Honey. (I would add a little more honey when I eat this one, a little bland…next time I am going to try Maple Syrup)

The variations are endless. I will be sharing all the combinations we try. So far, these are the first 2 and both are great.

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Recipe for BUttery Biscuits

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Here is one of the past pizza creations with homemade naan bread.

You may also want to check out this How to Guide for Meal Planning & Prep

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