Tuesday, March 22, 2011

Clean Eating Low Cost Weekly Meal Plan 3/21

Can a girl get a ground turkey sale?!?! Come on! No ground turkey sale again this week but that’s okay. I’ve had a real craving for chicken pot pie anyway :) Plus there’s a great sale on cantaloupe which will make my boys very happy. This week I will literally buy 4 cantaloupes and the boys will eat one all in one go while I’m cutting the others up. I’m okay with that because cantaloupe is a great source of Vitamins A and C.

Make sure you check out the Giveaway HERE this week, too!!

Step 1: Find out what meat and produce is on sale for the week
This week at Publix Pork Tenderloin, Chicken Breast, and Shrimp are on sale. In the produce section cantaloupe, asparagus, white seedless grapes, salad, and pears 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 peanut butter, canned tomatoes, flatout bread, and jam. I have oatmeal, honey, and chicken broth in my pantry.

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. To learn how to build your own freezer stash go HERE.

Step 4: Get all of the recipes together and make a shopping list of what you’ll need.
Meals-
Chicken Pot Pie
Honey Lime Chicken Pizza on Cauliflower Pizza Crust 
Shrimp Jambalaya with Parmesan Bread Sticks
Pork Tenderloin with Roasted Grape Sauce over Perfect Oven Barley with Grilled Asparagus

Healthy Snacks/Desserts-
Peanut Butter and Jelly Oatmeal Muffins
Cantaloupe Bread
Cantaloupe Crunch Bars

Here is a shopping list for the complete list of meals (not including snacks and desserts) 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
- 6 medium carrots
- 2 small celery ribs
- 2 medium onions
- 2 bunches of asparagus ($2.99/lb)
- 5 medium garlic cloves
- 1/4 cup fresh cilantro
- 2 tsp jalapeno pepper (optional)
- ½ a head of cauliflower (Apio Eat Smart Vegetables, 10 to 12 oz pkg, 3/$5)
- 1 green pepper
- 4 cups red and/or green grapes (White Seedless Grapes, $1.69/lb)
- shallots

Grocery
- whole wheat pastry flour (4 cups)
- whole wheat flour (1/2 cup)
- sucanat (can use turbinado/brown sugar but it won't be "clean")
- olive oil
     $1/1 Filippo Berio Olive Oil (exp 4/2/2011) (printable)
     $1/1 Filippo Berio Olive Oil Rolling (printable)
     $1/1 Filippo Berio Olive Oil (IE) Rolling Printable (FF) (printable)
     $1/1 Pompeian Olive Oil (exp 4/2/2011) (printable)
     $0.75/1 Crisco Olive Oil 2/6/2011 RP Insert (exp 4/30/2011)
     $1/1 Goya Olive Oil Rolling (printable)
- 32 oz carton low sodium chicken broth
- ¼ cup red wine
- baking powder
     $0.30/1 Argo Corn Starch or Baking Powder 11/7/2010 or 12/5/2010 SS Insert
- baking soda
     $0.50/2 Arm & Hammer Baking Soda Product Rolling (Printable)
- lime juice (or limes to make 1/2 cup fresh juice)
- honey
     $0.75/1 Golden Blossom Honey Rolling (printable)
- 1 16 oz can stewed tomatoes
     Hunt’s 100% Natural Tomatoes, 14.5 oz can, BOGO $1.27
     $1/3 Hunt’s Diced Tomatoes All You Jan 2011 (exp 3/27/2011)
     Slam Dunk Savings MIR Eligible
- brown rice
     $1/2 Success Rice Product 3/27/2011 RP Insert (exp 5/31/2011)
     $1/2 Minute Ready to Serve Rice Products (exp 4/2/2011) (printable)
     $1/2 Minute Ready to Serve Rice Products 3/20/2011 RP Insert (exp 6/11/2011)
     $0.75/1 Uncle Ben's Whole Grain White Rice Product 3/20/2011 RP Insert (exp 5/15/2011)
     $0.75/1 Uncle Ben's Ready Rice Product 2/20/2011 RP Insert (exp 4/17/2011)
- olive oil cooking spray
     Smart Balance Spray 8 oz bot (Excluding Organic), BOGO $3.59
     $0.75/1 Smart Balance Cooking Oil or Spray 3/6/2011 SS Insert (exp 4/20/2011)
     OR
     Pam Cooking Spray eligible for $10/$30 Conagra Products Rebate Publix Booklet, Slam Dunk Savings 3/23/2011 (exp 4/16/2011)
     $1/1 Bestlife Buttery Spread, Spray or Sticks 1/30/2011 SS Insert (exp 3/31/2011)
- 2 100% Whole Wheat Flatout Wraps (Flatout Bread, 11.2 oz bag, BOGO $2.89)
- parmesan Cheese
- 1/2 cup Madeira (a fortified sweet wine similar to Sherry, can use grape juice or white wine)
- Dijon mustard
     $0.50/1 French’s HERE or 1/23 SS
     $0.55/1 Gulden's Mustard Publix Booklet, Slam Dunk Savings 3/23/2011 (exp 4/16/2011)
     $10/$30 Conagra Products Rebate Publix Booklet, Slam Dunk Savings 3/23/2011 (exp 4/16/2011)
- 2 cups hulled barley (can use pearled but it is not whole grain)

Spices
     $1/1 McCormick Product 3/13/2011 RP Insert (exp 4/24/2011)
     $1.50/2 Gourmet Garden Herb and Spice Tubes 1/1/2011
     $1/1 Frontier Bottled Spice or Baking Extract (exp 8/30/2011) (printable)
     $0.50/1 Simply Organic Mini Spice (exp 6/30/2011) (printable)
     $1/2 Simply Organic Glass Bottle Spices (exp 6/30/2011) - thyme
- fennel (optional)
- oregano (optional)
- parsley (optional)
- 2 bay leaves
- basil
- red pepper

Meat
- 9 boneless, skinless chicken breasts (about 4 lbs) (Perdue Fit & Easy Chicken Breast, $2.99/lb)
- 1 lb deshelled shrimp (Large White Shrimp, 26 to 30 ct, $8.99/lb)
- 1-1 1/4 pounds pork tenderloin (Whole or Half Boneless Pork Loin, $1.99/lb)

Dairy
- skim milk
Organic Valley Organic Milk, half gallon carton, 2/$7
     $1/1 Organic Valley Soy Milk (exp 4/30/2011) (printable) 
     $1/2 Organic Valley Milk Rolling (printable)
     $1/1 Organic Valley Milk Gallon or Half Gallon Rolling (printable)
- 1 egg
     $1/1 Great Day All Natural or Omega-3 Eggs Rolling (printable)
     $0.35/1 4 Grain Eggs 2/13/2011 SS Insert (exp 6/30/2011)
     $0.55/1 Land O Lakes Eggs 2/6/2011 SS Insert (exp 4/2/2011)
     $0.50/1 Eggland's Best Cage Free Dozen or Organic Dozen Eggs 1/30/2011 SS Insert (exp 6/30/2011)
     $1/1 Eggs WYB Kikkoman Product 1/23/2011 RP Insert (exp 7/31/2011)
     $1/1 Organic Valley Eggs Rolling (printable)
- 1 cup shredded part skim mozzarella cheese
     $1.50/2 Kraft Block or Shredded Cheese TARGET coupon Target.com (exp 4/9/2011) (printable)
     $1/2 Kraft Natural Shredded Cheese 3/13/2011 SS Insert (exp 4/24/2011)
     $1/2 Market Pantry Block or Shredded Cheese TARGET Target.com (exp 3/26/2011) (printable)
     (can use on Publix Brand Cheese)
     $1/1 Sorrento Mozzarella Cheese 2/6/2011 SS Insert (exp 5/6/2011)
     $1/1 Organic Valley Cheese Rolling (printable)

Frozen
- 1 cup frozen beans (butter beans work well)
     $1/2 Birds Eye Products Publix Yellow Flyer, Savings for the Lucky 3/5/2011 (exp 3/25/2011)
     $1/3 Birds Eye Steamfresh 1/23/2011 SS Insert (exp 3/31/2011)
     $1/3 Birds-Eye or Steamfresh Varieties (IE) (exp 3/31/2011) Printable (FF)
     $0.50/1 Green Giant Frozen Vegetables Rolling (printable)
     $0.60/3 Green Giant Frozen Boxed Vegetables (exp 4/2/2011) (printable)
     $0.60/3 Green Giant Frozen Boxed Vegetables 2/13/2011 GM Insert (exp 4/9/2011)
     $1/4 Market Pantry or Arch Farms Frozen Vegetables Target.com (exp 3/26/2011)
     (Can use on Publix Brand frozen veggies)

Non Coupon Match-Up List
Produce
  • 6 medium carrots
  • 2 small celery ribs
  • 2 medium onions
  • 2 bunches of asparagus
  • 5 medium garlic cloves
  • 1/4 cup fresh cilantro
  • 2 tsp jalapeno pepper (optional)
  • ½ a head of cauliflower
  • 1 green pepper
  • 4 cups red and/or green grapes
  • shallots
Grocery
  • whole wheat pastry flour (4 cups)
  • whole wheat flour (1/2 cup)
  • sucanat (can use turbinado/brown sugar but it won't be "clean")
  • olive oil
  • 32 oz carton low sodium chicken broth
  • ¼ cup red wine
  • baking powder
  • baking soda
  • lime juice (or limes to make 1/2 cup fresh)
  • honey
  • 1 16 oz can stewed tomatoes
  • brown rice
  • olive oil cooking spray
  • 2 100% Whole Wheat Flatout Wraps
  • parmesan Cheese
  • 1/2 cup Madeira (a fortified sweet wine similar to Sherry, can use grape juice) or white wine
  • Dijon mustard
  • 2 cups hulled barley (can use pearled but it is not whole grain)
Spices
  • thyme
  • fennel (optional)
  • oregano (optional)
  • parsley (optional)
  • 2 bay leaves
  • basil
  • red pepper
Meat
  • 9 boneless, skinless chicken breasts (approximately 4 lbs)
  • 1 lb deshelled shrimp
  • 1-1 1/4 pounds pork tenderloin
Dairy
  • skim milk
  • 1 egg
  • 1 cup shredded part skim mozzarella cheese
Frozen
  • 1 cup frozen beans (butter beans work well)

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