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 (swimbikeandbemarried@gmail.com)! :) 

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:

milk

eggs

almond milk

yogurt (large fage 0% for Peg, large Stoneyfield Strawberry for Anthony)

        Coffee!

Organic preserves/jam

hummus

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

        granola

block of cheese

pistaccios and other nuts for snacking

EVOO 

        spices

                                 

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

-carrots

-celery

-eggs

-spinach

-fresh bakery bread 

-red skin potatoes

-shallot

-wonton wrappers

-jar of red sauce (we love classic sweet tomato basil)

-ground turkey

-ricotta cheese

-parmesan cheese (optional)

- zucchini

-red pepper

-asparagus

-onion

- 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

-oregano

- Your favorite salad toppings

                                                                                                                                                           

Recipes

Saturday

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

         Lettuce 

         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.

                                                                                                                                                                    

Sunday

Breakfast for dinner - another super easy meal!

         Eggs

         Spinach

         Peppers, tomatoes, or any other goods you want in your egg scramble

         Mozzarella (or cheese of choice)

         Fresh bakery bread

         Red skin potatoes

         Shallot

         EVOO

         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!

                                                                                                                                                                    

Monday

Chopped Salad and Wonton Cupcake Lasagnas (for the little kid in all of us!) 

         Salad:

         Romaine lettuce (and any other mixed greens you prefer in chopped salad)

         Carrots

         Celery

         Apples

         Block of white cheddar

         Orange/Yellow Peppers

         Dried Cranberries 

         Sunflower seeds 

         Almond Slivers

         Dressing of your choice

         

         Lasagnas:

         Wonton wrappers

         Jar of pasta sauce (we prefer Classico sweet tomato basil)

         ~3/4lb Ground Turkey Breast

         Shredded Mozzarella

         Ricotta

         Dried Oregano

         Dried Basil 

         Garlic Salt

         Pepper

      Instructions:

          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!  

                                                                                                                                                                    

Tuesday

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

Spinach

Asparagus

Red Peppers

Onion

Zucchini

Mozzarella

Grilled Chicken

Whole Wheat Pitas

Optional: 

Kalamata Olives

Sprouts

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).

                                                                                                                                                                  

Wednesday

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! 

                                                                                                                                                                 

Thursday

Loaded Sweet Potatoes

Sweet Potatoes

Left over veggies from Tuesday

Broccoli

Chicken

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.  

                                                                                                                                                                  

Friday

Orange Chicken

Sesame Oil

Soy Sauce

Minced Garlic

Red Pepper Flakes

Honey

Garlic Salt

1 Orange

Broccoli 

Red Pepper

Chicken

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!!