Again, it’s not Monday but that’s okay because I’ve changed the name of the post to Weekly Meal Plan instead of Meal Plan Monday, LOL. I think all of the fruit on sale and the warmer weather has gotten me in a summery mood. You will see that a lot of this menu revolves around fruit and fruit juices. Also, my kids love fruit and when they get to eat it for dinner they get very excited.
Step 1: Find out what meat and produce is on sale for the week
This week at Publix Pork Loin Chops, Chicken Breast, and Tilapia are on sale. In the produce section strawberries, lemons, oranges, peaches, broccoli, and salad are also on sale.
Step 2: Take an inventory of your pantry and freezer, check out what other items are on sale, and pick several recipes that use those ingredients.
There are good prices for cottage cheese, shredded cheese, frozen veggies, peanuts, triscuits, dried fruit, and nuts. At Walgreens this week there is a good sale on honey. I have quinoa, brown rice, and assorted vinegars in my pantry plus diced onions in my freezer.
Step 3: Take a look at your calendar for the week and see which nights you’ll have more time to cook and which nights you won't and plan your menu accordingly.
This will be different for every family but, in general, I cook 3 or 4 nights a week and we eat something from our freezer stash the other nights.
Step 4: Get all of the recipes together and make a shopping list of what you’ll need.
Meals-
Orange Honey Tilapia over Strawberry Walnut Salad
Clean Eating Thai Chicken Pizza on Diane’s Awesome Whole Wheat Pizza Crust
Cheesy Chicken and Rice Bake
Crockpot Pork Loin Chops with Fruit Salsa over Citrus Quinoa
Healthy Snacks-
Joan’s Homemade Hummus and Crackers
Best Ever Homemade Granola Bars
Here is a shopping list for the complete menu based on you having nothing in your pantry or freezer. You will obviously omit the items that you already have. Go HERE for an explanation of the couponing abbreviations. The top list has all of the coupon matchups. There is a second list at the bottom that just lists the items with no match-ups and is a little easier to read.
Coupon Match-Up List –
Produce
- Naval oranges ($0.89/lb)
- 12oz bag of Spinach
- Strawberries (16 oz pkg, 3/$5)
- 2 Lemons (2/$1)
- Garlic clove
- 1 Red or yellow bell pepper
- 1 Cup bean sprouts
- 1 Bunch of cilantro
- 1 Green onion
- 1 Yellow or white onion
- 1 Red onion
- 2 Mangos
- 2 Peaches ($1.99/lb)
- Orange juice
Simply 100% Apple, Grapefruit, Orange Juice or Blend, 59 oz, 2/$6
- ¼ cup fresh parsley (or dried)
- ¼ cup fresh mint (or dried)
- 2 Medium carrots or 1 sweet potato
Grocery
- Balsamic vinegar
-$0.50/1 Heinz coupon (printable)
-$0.55/1 Pompeian Vinegar (printable)
- Honey (on sale at Walgreens)
- Olive oil
Pompeian Extra Virgin Olive Oil, 16 oz, BOGO $7.09
-$1/1 Pompeian Olive Oil (exp 4/2/2011)
-$1/1 Pompeian Olive Oil (exp 4/2/2011)
- Dry roasted peanuts
Planters Peanuts 16 oz can, 2/$4
-$0.50/1 Planters Nuts TARGET coupon Target.com (exp 4/15/2011)
- Chocolate chips
- Rolled or instant oats
-$1.00/1 McCann’s Irish Oatmeal Product (printable)
- Wheat germ
- Toasted or puffed whole grain cereal
- Creamy natural peanut butter
- Vanilla extract
- 2 cans of chickpeas (garbanzo beans)
- Tahini
- Fine cornmeal
- Tomato paste
- Soy sauce
-$1.00/1 Kikkoman Soy Sauce (Printable)
- Red/white wine
Beringer Founders Estate Wine, 750 ml, $4.99
- Yeast
- Whole wheat pastry flour (Can use King Arthur White Whole Wheat)
- Brown rice
Minute Rice 14 oz, $1.89
-$0.50/1 Minute Rice Product 2/27/2011 SS Insert (exp 5/21/2011)
-$0.50/1 Minute Rice Product 1/23/2011 RP Insert (exp 4/16/2011)
-$0.50/1 Minute Rice All You Feb 2011 (exp 4/30/2011)
- 1 or 2 small cans chopped green chilis
- 1 14.5 oz can diced tomatoes
- Lime juice
- 1 ½ cups quinoa (look for it in the organic section of the rice aisle)
- 2 cups broth (chicken or vegetable)
Publix Dried Fruits, Nuts, and Snacks, 3.9 to 19.2 oz pkg, 25% off
- Chopped walnuts
- Roasted unsalted sunflower seeds
- 1 2/3 cups raisins
- Unsweetened dates
- Dried unsweetened cranberries
Spices
- Salt
- Cumin
- Cayenne
- Cinnamon
Meat/Seafood
- 4 tilapia filets ($6.39/lb)
- 1 ½ lbs boneless, skinless chicken breast ($3.99/lb)
- 1 lb boneless pork loin chops (Pork Sirloin Chops, $2.69/lb, Pork Loin Chops, $3.79/lb)
Dairy
- 2 cups reduced fat shredded cheddar cheese
Sargento Shredded Cheese, 5 to 8 oz, 2/$4
-$1/2 Sargento Cheese MQ Winn Dixie Spring Forward Booklet
-$1.50/1 Sargento Classic Shredded Extra Sharp Cheddar 7 oz (printable)
-$1.50/1 Sargento Classic Pepper Jack 8 oz (printable)
- 1 ½ cups shredded low-fat mozzarella cheese
- ½ cup cottage cheese or plain greek yogurt
Breakstones Cottage Cheese 4 ct, BOGO $2.89
OR
Friendship Cottage Cheese
$1/1 Friendship cottage cheese 7.5 to 24 oz.
(Publix Coupon in the Yellow Advantage Buy Flyer)
-$1/2 Friendship Cottage Cheese or Sour Cream 16 oz. blinkie (exp 3/31/2011)
-$.55/1 Friendship Item Rolling (printable)
OR
Voskos Greek Yogurt 5.3 oz cup, 10/$10
-B2G1 Voskos Yogurt Tearpad
-$1/1 Voskos Tearpad
-$0.75/1 Voskos Greek Yogurt (printable)
-$0.75/1 Voskos Greek Yogurt Varieties (IE) Rolling Printable (FF) (printable)
-$1/1 Voskos Product Rolling (printable)
- Egg whites
Egg Beaters 15 to 16 oz, 3/$5
-$1/2 Egg Beaters All You Jan 2011 (exp 3/27/2011)
-$0.75/1 Egg Beaters Gasparilla Booklet Publix Coupon
Frozen
- Chopped broccoli
Birds Eye Frozen Vegetables, 7.5 to 32 oz bag, 50% off ($.64 to $1.84)
-$1/2 Birds Eye Steamfresh or regular frozen vegetables 7.5 to 18 oz.
(Publix Coupon in the Yellow Advantage Buy Flyer)
-$1/3 Birds-Eye or Steamfresh Varieties (IE) (exp 3/31/2011) Printable (FF)
-$2/1 Birds Eye WYB Kamp’s or Mrs. Paul All You Feb 2011 (exp 3/18/2011)
-$1/3 Birds Eye Steamfresh 1/23/2011 SS Insert (exp 3/31/2011)
Non Coupon Match-up List –
Produce
- Naval oranges
- 12oz bag of Spinach
- Strawberries
- 2 Lemons
- Garlic clove
- 1 Red or yellow bell pepper
- 1 Cup bean sprouts
- 1 Bunch of cilantro
- 1 Green onion
- 1 Yellow or white onion
- 1 Red onion
- 2 Mangos
- 2 Peaches
- Orange juice
- ¼ cup fresh parsley (or dried)
- ¼ cup fresh mint (or dried)
- 2 Medium carrots or 1 sweet potato
Grocery
- Balsamic vinegar
- Honey
- Olive oil
- Dry roasted peanuts
- Chocolate chips
- Rolled or instant oats
- Wheat germ
- Toasted or puffed whole grain cereal
- Creamy natural peanut butter
- Vanilla extract
- 2 cans of chickpeas (garbanzo beans)
- Tahini
- Fine cornmeal
- Tomato paste
- Soy sauce
- Red/white wine
- Yeast
- Whole wheat pastry flour (Can use King Arthur White Whole Wheat)
- Brown rice
- 1 or 2 small cans chopped green chilis
- 1 14.5 oz can diced tomatoes
- Lime juice
- 1 ½ cups quinoa (look for it in the organic section of the rice aisle)
- 2 cups broth (chicken or vegetable)
- Chopped walnuts
- Roasted unsalted sunflower seeds
- 1 2/3 cups raisins
- Unsweetened dates
- Dried unsweetened cranberries
Spices
- Salt
- Cumin
- Cayenne
- Cinnamon
- Dried Parsley (or fresh)
- Dried Mint (or fresh)
Meat/Seafood
- 4 tilapia filets
- 1 ½ lbs boneless, skinless chicken breast
- 1 lb boneless pork loin chops
Dairy
- 2 cups reduced fat shredded cheddar cheese
- 1 ½ cups shredded low-fat mozzarella cheese
- ½ cup cottage cheese or plain greek yogurt
- Egg whites
Frozen
- Chopped broccoli
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