Sunday, May 25, 2014

Meal Plan and Grocery List #1

For the longest time I would search for a website or blog that had an easy and delicious meal plan and grocery list adequate for endurance athletes so that I could just head to the grocery store with my pre-made list in hand and be done with it.  I eventually gave up because I didn’t find much and what I did find was never quite what Anthony and I wanted.  Since we put together a meal plan and list each week...why wouldn't I share with you all?!  I am going to do my best to provide a meal plan and grocery list every few weeks to help all of you active folks out there that don’t want to take the time to come up with a meal plan and grocery list for the week.  Whether you are endurance athletes, busy moms, workaholic health nuts, or just trying to eat healthier and don't want to have to spend hours searching for recipes and meal plans each week...these plans should work for you!! 

Most of our meals are pretty quick and easy and they are all delicious!  We try to focus on a plate with lots of veggies accompanied by whole grains and protein to go along with it.  Some meals are more nutritious than others and we often cater to our training schedule (if tomorrow is four hours of training starting at the crack of dawn we might do plain pasta with some lean protein and low fiber instead of a plate full of broccoli and whole wheat pasta or barley...).  You can swap meals around based on your life schedule, but hopefully this gives you a good place to start and saves some time during your busy week!  

After we shop and restock the fridge...Brutus shops!

While we do our best to save money at the grocery store and use lots of tricks, food is the one place in our life that we do not compromise, ever...this is not necessarily a budget friendly meal plan and list.  But remember - it is so easy to swap fresh veggies for frozen to save a buck and there are lots of other tricks out there if you want a to eat healthy, wholesome food on a budget (google can help with that)!!  Hopefully this helps to save some time in your week so you can focus a little more of your time on family, friends, training, and having fun in the kitchen!!  Our meal plans usually start on Saturday because that's the day we do a big shopping trip!  Feel free to leave your thoughts and comments and we are always available to answer questions (! :) 

I will note that in the coming weeks I am only going to post the grocery list that goes with the dinner meals…. obviously along with this we always get the following staples plus or minus some depending on what our pantry looks like and what our needs are for the week ahead:
almond milk
yogurt (large fage 0% for Peg, large Stoneyfield Strawberry for Anthony)
Organic preserves/jam
fresh bakery bread
ezekiel cinnamon raisin bread
frozen gluten free waffles (trader joes - we love the texture of the g-free waffles they have)
triscuit crackers, pretzels, wasas, tortilla chips…etc
lots of seasonal fruit! and veggies to much on (carrots, celery..etc)
spinach for eggs and smoothies
natural PB
almond butter
maple syrup
fresh salsa
oatmeal and fixin’s (raisins, dried cranberries, dried cherries, coconut, pecans, almonds,…..etc)
earth balance
whole wheat flour (pancakes are a weekend staple!)
orange juice/apple juice
block of cheese
pistaccios and other nuts for snacking

Last Weeks Menu
(Note: the weekend meals catered to what sounded good to Anthony's belly - he had a training camp weekend with LOTS of hours of training!) 
Saturday - Homemade pizza & salad
Sunday - Breakfast for dinner (egg/spinach scramble, fresh toast, roasted red skin potatoes)
Monday -  Chopped salad and mini wonton cupcake lasagnas
Tuesday - Chicken and veggie pitas and black bean soup
Wednesday - Dr appt went longer than anticipated - whole foods take out
Thursday - leftover veggies + brocoli and chicken loaded sweet potatoes
Friday - Healthified orange chicken 

Grocery list
-Pizza Dough or crust (we bough a pre-made Organic Whole Foods Pizza Crust which was delicious!  Trader joes and Whole Foods both have fresh dough as well if you are up for pressing it out!) 
-pizza sauce (we love whole foods fresh made sauce!)
- shredded mozzarella
- peppers (for top of pizza and salads)
- Sun dried tomatoes
-chicken (x 3meals)
-whatever other pizza toppings you prefer 
- bag of lettuce and/or spring greens/spinach
-cherry tomatoes
-fresh bakery bread 
-red skin potatoes
-wonton wrappers
-jar of red sauce (we love classic sweet tomato basil)
-ground turkey
-ricotta cheese
-parmesan cheese (optional)
- zucchini
-red pepper
- whole wheat pitas
- 2 cans black beans
- 2 cans or 1 box of veggie broth (or chicken broth if you prefer)
- poblano pepper
- garlic 
- broccoli 
- sweet potatoes
- orange
- chile powder
- cumin
- Your favorite salad toppings


Homemade pizza & Salad - Doesn't get much easier than this!
         Pre-made Organic Whole Wheat Crust (we used WF 365 brand)
         Pizza Sauce (we used fresh WF sauce - delicious!)
         Shredded mozzarella
         Peppers (we used orange and yellow)
         Sun dried tomatoes
         Any other pizza toppings you prefer
         Salad toppings of your choice for salad - celery, peppers, cherry tomatoes, cucumber, & carrots..etc

Instructions: (self explanatory... like I said doesn't get much easier than this meal!)
         Put together pizza to your liking and bake! 
         Put together salad to your liking

         Enjoy!! You can put a slice or two of pizza on top of your salad or enjoy them separately.


Breakfast for dinner - another super easy meal!
         Peppers, tomatoes, or any other goods you want in your egg scramble
         Mozzarella (or cheese of choice)
         Fresh bakery bread
         Red skin potatoes
         Garlic Salt

      Instructions: Roasted red skins:  Cut potatoes in quarters, chop shallot and mix with EVOO and garlic salt to taste.  Bake at 425 for 45-60 minutes.  Keep an eye on them and stir/mix as needed. 
         Egg Scramble - self explanatory.  Scramble with all of your favorite veggies!
         Serve with your favorite fresh toast & "yum" away!


Chopped Salad and Wonton Cupcake Lasagnas (for the little kid in all of us!) 
         Romaine lettuce (and any other mixed greens you prefer in chopped salad)
         Block of white cheddar
         Orange/Yellow Peppers
         Dried Cranberries 
         Sunflower seeds 
         Almond Slivers
         Dressing of your choice
         Wonton wrappers
         Jar of pasta sauce (we prefer Classico sweet tomato basil)
         ~3/4lb Ground Turkey Breast
         Shredded Mozzarella
         Dried Oregano
         Dried Basil 
         Garlic Salt

          Salad: Chop toppings in large chunks.  Place harder toppings in food processor and pulse a couple of  times.  Add lettuce, mixed greens, and rest of softer toppings (excluding cranberries, seeds, and nuts).  Pulse a few more times until chopped to the right texture for you... and that is an easy chopped salad!! Serve in bowl topped with cranberries, sunflower seeds, almond slivers (and any other favorite toppings!) 

          Lasagnas:  Heat oven to 375 degF.   Brown turkey - season with garlic salt and pepper.  Drain and let cool a bit.  Spray cupcake pans with olive oil (or other cooking spray...coconut oil...whatever cooking spray you have handy!)  Layer cupcake tins - start with wonton, add a little ricotta, meat, red sauce, and sprinkle with mozzarella. Add another wonton wrapper and repeat. Add one more wonton and repeat but without the ricotta.  Sprinkle top with basil and oregano and bake for about 18-20 minutes.  Feel free to add some parmesan in the mix!  ENJOY and "YUM" away!  


Veggie and Chicken Pitas with Black Bean Soup
(I wouldn't complain if this was a weekly..or daily meal...YUM - my favorite of the week!)

 Black Bean Soup
Olive Oil
Minced Garlic
2-3 Medium Carrots
2-3 Ribs Celery
1 Small Onion
1 Poblano Pepper (seeded)
2 cans or 1 box Vegetable Broth
2 cans low sodium Black Beans
Black Pepper
3/4 tsp Chili Powder
1/2 tsp Cumin
1/2 tsp Dry Oregano

Instructions:  Place celery, carrots, onion, and poblano pepper in the food processor and pulse a few times.  Warm up olive oil in a stock pot over med-high heat.  Add vegetables and garlic.  Saute for about 4 minutes.  Add rinsed black beans,  vegetable broth, and seasonings.  Simmer uncovered for about 20 minutes.  Remove from heat and use an immersion blender to create your desired consistency.  SO EASY!! (Tip: If you don't have an immersion blender, you could easily blend the soup in a few batches in a traditional blender.) 

Veggie and Chicken Pitas
Red Peppers
Grilled Chicken
Whole Wheat Pitas
Kalamata Olives

Instructions: Grill or bake chicken with seasonings of your choice (I think we just used some garlic salt and pepper).  Heat oven to 425 degF.  Chop veggies (excluding spinach, olives, and sprouts)  and lightly coat with olive oil and garlic salt.  Roast veggies in oven for about 30 minutes.  Cut pita in a half and fill with a mixture of spinach and mozzarella - use these as your sandwich bread and fill stack away!  Anthony also added sprouts and kalamata olives to his sandwich (not pictured).


Go out! 
Wednesday was a lost night for us - Anthony joined me at the doctor and the appt ran much longer than anticipated.  We enjoyed a delicious dinner from our local whole foods.  I love that we have this as an option - they have fresh food and they always list all of the ingredients so you know exactly what you are putting in your body!! Plus they have live music and great beer on tap (we skipped those options this time around!) So for Wednesday - treat yourself!  Head to the local whole foods, Chipotle, or a local restaurant for a delicious, easy, happy belly meal! 


Loaded Sweet Potatoes
Sweet Potatoes
Left over veggies from Tuesday
Cheese of your choice

Instructions:  Grill or bake chicken to your liking (we used left overs from Tuesday that was simply seasoned with garlic salt and pepper).  Heat oven to 450 degF.  Place cleaned sweet potatoes that have been poked with a fork on a rack (we place aluminum foil on the rack first) and let back for about an hour - may take longer depending on the size of the potatoes.  Steam broccoli and reheat left over veggies.  Cut open potatoes and stuff with chicken and veggies!! Top with mozzarella or cheese of your choice.  This meal is SO easy and so full of flavor.  


Orange Chicken
Sesame Oil
Soy Sauce
Minced Garlic
Red Pepper Flakes
Garlic Salt
1 Orange
Red Pepper
Brown Rice


Instructions: Bake chicken seasoned with garlic salt and pepper.  Heat just a splash of sesame oil in a large skillet over medium heat. Chop baked chicken and sauté with 1tsp minced garlic and 1/2 tsp red pepper flakes (more or less depending on your taste buds!). Add ~ 2 cups broccoli and a splash of water.  Cover and let steam for a few minutes to soften the broccoli.  Uncover and add 1-2 chopped red pepper(s) and cook for about 3 minutes more. In a small bowl, whisk together 2-3Tbsp reduced-sodium soy sauce, 2 tsp honey, 1teaspoon sesame seeds, and juice of 1 orange plus a touch of orange zest. Add to skillet and cook 1 minute. Serve over 1/2 cup cooked brown rice.

 Enjoy!! Have a wonderful and delicious week!! 


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