Meal Plan - Summertime in Canada

What I mean by Summertime in Canada is that the weather can be a little...unpredictable. Say you lived somewhere with a seasonal outlook that matched a calendar, you might be a little more confident about what you were looking at for the next 7 days. I am going to do a meal plan with a back-up plan, just in case. We are supposed to get rain tomorrow and then nice, sooooo fingers crossed!

The Plan

Monday: Sausage & Pasta Bake
Tuesday: Turkey Burgers with Grilled French Fries OR Turkey Parmesan Meatloaf with Rice
Vegetarian Wednesday: Hummus with Tomato Lentil Soup
Thursday: Grilled Pork Tenderloin with Roasted Vegetables OR Spicy Roasted Pork
Friday: Beef & Broccoli with Black Bean Sauce
Saturday: Grilled OR Baked Barbecue Chicken Wings
Sunday: Grilled Marinated Chicken OR Chicken and Kale Chowder


I apologize for not having this out yesterday as planned, life! You know, gets in the way of the best laid plans.

The Shopping List

Monday - Sausage and Pasta Bake
2 tsp olive oil
4 Italian sausages
4 cloves garlic
1 large onion
1 large green pepper
1 large red pepper
2 Tbsp red wine
2 Tbsp tomato paste
1 28-oz can diced tomatoes
Oregano, basil, chili flakes, salt, pepper
4 oz mozzarella, in chunks, not shredded
1.5 oz Parmesan cheese
4-5 leaves fresh basil

Tuesday - Turkey Burgers or Turkey Parmesan Meatloaf
1 lb ground turkey
1/2 lb frozen spinach or about 2 c fresh
3 green onions
1 egg
3 Tbsp Parmesan cheese
1 clove garlic
Salt,  pepper, paprika

1 tsp olive oil
1 onion
4 slices whole wheat bread, not fresh
1/2 c skim or 1% milk
3 Tbsp ketchup
2 Tbsp Parmesan cheese
Garlic, dried basil, thyme leaves, salt and pepper

Vegetarian Wednesday: Curried Hummus and Tomato Lentil Soup
2 tsp olive oil
5 garlic cloves (oh yes)
1 Tbsp curry powder (will make fresh batch)
1/2 tsp cumin seeds
3 Tbsp lemon juice
Salt, pepper
2 15 oz cans chickpeas
1 tsp vegetable oil
1 onion
1 garlic clove
Cumin, ground coriander
1 lb tomatoes or 1 28-oz can diced tomatoes
3/4 c split red lentils
5 c vegetable or chicken stock (vegetable for vegetarian, obv)
Salt, pepper


Thursday: Grilled Pork Tenderloin or Spicy Roasted Pork
1 lb pork tenderloin
Orange zest (of one orange or two mandarins)
1 Tbsp olive oil
1 jalapeno pepper
2 garlic cloves
Salt, pepper

Friday: Beef and Broccoli with Black Bean Sauce
1/2 lb flank steak
2 tsp vegetable oil
1/2 lb broccoli
1 bunch green onions
1 Tbsp black bean sauce
2 Tbsp low-sodium soy sauce
2 Tbsp rice vinegar
1 tsp sesame oil
1 tsp brown sugar
1 garlic clove
1 Tbsp fresh ginger - about an inch and a half piece

Saturday: Grilled or Baked Chicken Wings
3-4 lbs chicken wings
2 c ketchup
2 Tbsp olive oil
¼ c orange juice
¼ c Tabasco Smoked Chipotle pepper sauce
4 cloves garlic, crushed

1 tsp salt

Sunday: Chicken and Kale Chow-dair

4 tsp olive oil

3-4 leeks

4 garlic cloves

1/3 c plus 1 Tbsp all-purpose flour

1/2 lb boneless, skinless chicken thighs

1/2 lb boneless, skinless chicken breasts

1 c white wine (I`m using Pinot Grigio)

3 c chicken stock

2 Tbsp Dijon mustard

1 lb potatoes

8 c kale (about one bunch)

Salt, pepper, chili flakes

1 lb boneless, skinless chicken breasts

2 tsp lime

1 tsp olive oil

1 tsp rice vinegar

Salt, pepper, paprika, onion and garlic powders

I apologize again for the delay, I hope everyone has a great week!

Isolde