Meal Plan: Fall Means I Can Use My Ovens Again!

It's officially fall! On the calendar and everything! That means I can bake to my heart's content and won't get the stink-eye from the ol' hubba-roo. I love this season because it is so pretty and I can wear sweaters alla time, shortly before switching to parkas and much, much swearing. If you aren't familiar with Canadian seasons, I will break it down for you:

Winter: January to April
Spring: May
Summer, aka Road Construction: June to July
Fall: Mid-August to September
Winter again: October to December

Anywho, back to the meal plan. Now that things have sorted out with school and preschool and all the different programs, including the hubb's Wednesday nights out (Vegetarian Wednesday returns!), I am ready to get back at it. With the "it" being:

The Plan

Monday: Cheesy Chicken Enchilada Casserole
Tuesday: Shepherd's Pie - the "No Lamb Ever" Version
(Vegetarian) Wednesday: Slow Cooker Dal
Thursday: Barley Chicken Bake
Friday: Audrey's Steamed Fish
Saturday: Pork Chops A La Ziggie
Sunday: Shrimp & Veggie Stirfry

The Shopping List:

Monday: Cheesy Chicken Enchilada Casserole
1 tsp vegetable oil
1 lb boneless, skinless chicken breasts
1 onion
1 green pepper
1 red pepper
1 425ml jar enchilada sauce
4 large whole grain whole wheat tortillas
1 c brown rice
1 c light sour cream
1 tsp chili powder
3 oz light shredded cheese


Tuesday: Shepherd's Pie - The "No Lamb Ever" Version
1 lb extra-lean ground beef
1 medium onion
1 c canned / frozen / fresh green beans / peas
1 c canned / frozen / fresh corn
1 large carrot
2 Tbsp whole grain whole wheat flour
2 c beef stock
Thyme, salt, pepper and Montreal steak spice
3/4 lb potatoes, around 375 g -ish
1 Tbsp butter
2 Tbsp milk
1 oz light cheese


Vegetarian Wednesday: Slow Cooker Dal
1/2 head cauliflower
1 large parsnip
1 apple - Granny Smith if you got it
1/2 small onion
1 inch piece of fresh ginger
1 1/2 c lentils
1/2 c barley (it's barley week!)
Ground cumin, ground coriander, turmeric, salt
2 dried chilis
Juice of one lemon
1 tsp ghee
1 1/2 tsp cumin seeds
1 1/2 tsp mustard seeds


Thursday: Barley Chicken Bake
1 tsp vegetable oil
1 large onion
1/2 c pearl barley
2 c chicken stock
2 c cooked chicken breast
1 red pepper
Salt, pepper


Friday: Audrey's Steamed Fish
1 lb white fish fillets (you know, whatever Safeway has lots of)
1/4 c reduced-sodium soy sauce
3 green onions
1 inch piece fresh ginger
2 c cooked brown rice


Saturday: Pork Chops A La Ziggie
1 lb centre-cut bone-in pork chops
1 tsp vegetable oil
Salt, pepper, thyme
2 Tbsp ww/wg flour
1/4 c red wine
3 c beef stock


Sunday: Shrimp Stirfry
1 Tbsp cornstarch
2 Tbsp reduced-sodium soy sauce
1 c chicken stock
2 Tbsp fresh ginger
Chili flakes
2 tsp sesame oil
3 garlic cloves
4 c broccoli
1 red pepper
1 yellow pepper
1 bunch green onions
1 lb shrimp
2 c brown rice


As always, I will be aiming to have complete meals in the 400 to 500 calorie range, as per the Weight Wise guidelines. I am currently tracking protein content as well, if anyone would like that information, I can certainly throw that right on in there.

I am also gearing up for Christmas baking (stockpiling butter); that should start within the next week, so brace yourselves.

I hope everyone had a great summer, talk to you tomorrow!

Meal Plan: The Not-Yet Fambly One

I haven't dug up all the recipes I would like to do for Fambly week, so I am doing just a plain old regular one in the interim. Heavy on the seafood this week, I am feeling fishy! Not smelling fishy, just to clarify. With me still living in Canada and there still being horrific floods and rain every single day here, I may have to do a little switcheroo when it comes to how things are specifically cooked, but the what should remain the same. Should. That's the important word rye chair.

Anyway! Here is the plan and shopping list:

The Plan

Monday: Orange & Ginger Pork with Roasted Potatoes
Tuesday: Salmon with Penne & Parsley Sauce (Can also be served cold, as a salad)
Wednesday: Grilled Basa with Herbed Rice (Parsley is an herb, right??)
Thursday: Tuscan Chicken over Egg Noodles or Grilled Chicken Breasts
Friday: Bison Burgers, Baby with Grilled Fries
Saturday: Crabcakes with Caesar Salad
Sunday: Broccoli Chicken Casserole

The Shopping List

Monday: Orange and Ginger Pork with Roasted Potatoes
2 1-lb pork tenderloins (or one massive one, whatever ya got)
1 Tbsp butter
1 c orange juice
1 tsp cornstarch
1 Tbsp vegetable oil
1\4 c shallots
2 Tbsp ginger (couple inches)
2 garlic cloves
1\2 c chicken stock
1 Tbsp soy sauce
Salt, pepper, red pepper flakes, the usual
1 lb small red potatoes
1 Tbsp olive oil
Kosher salt, thyme, pepper, oregano

Tuesday: Salmon Penne with Parsley Sauce
1 lb salmon, skinned if you can get it, definitely de-boned
2 c whole wheat pasta, I am using penne, but whatever floats your boat, sailor.
1\2 lb asparagus or 1/2 c peas
1\2 c fat-free Greek yoghurt
2 Tbsp buttermilk
3 Tbsp parsley
One orange to zest
Salt, pepper

Wednesday: Grilled Basa with Herbed Rice
2 lb basa or other whitefish fillets - try red snapper or flounder or sea bass
1 Tbsp butter
1 Tbsp olive oil
1\2 medium onion
1 celery stalk
3 garlic cloves
1 c brown rice
4 green onions
2 medium tomatoes
1 Tbsp parsley
14 oz chicken stock
Salt & pepper, creole or potlatch seasoning

Thursday: Grilled Chicken or Tuscan Chicken
1 lb boneless, skinless chicken breasts OR
8 chicken thighs, boneless and skinless
1 tsp olive oil
1 medium onion
2 red peppers
1 garlic clove
1 1\4 c diced tomatoes
2\3 c white wine (or chicken stock if you don't want to intoxicate anybody)
1 tsp dried oregano
15 oz can cannellini beans
Salt, pepper, maybe thyme
1 c no-yolk egg noodles

Friday: Bison Burgers with Grilled Fries
1 lb lean ground bison
1\2 c slow oats (also called old-fashioned by whippersnappers)
1 egg
1 Tbsp ketchup
1 Tbsp mustard
1 medium onion
1\2 c cauliflower or spinach puree
Salt, pepper, garlic powder
1 lb russet potatoes or 1\2 each of russet and sweet potatoes
1 Tbsp olive oil

Saturday: Crab Cakes with Caesar Salad
1 lb crabmeat (imitation or real, hey, it's your budget)
3\4 c breadcrumbs ( I am using Panko because Costco sells it by the kilogram)
6 green onions
1\4 c 1% milk
3 Tbsp light mayonnaise
2 Tbsp parsley
3 Tbsp all-purpose flour
1 Tbsp butter
Salt, pepper, red pepper flakes
1 slice whole grain, whole wheat bread
1 Tbsp butter
1 garlic clove
Romaine lettuce (you can get it prewashed and cut up and everything!!)
1\4 c vegetable oil
2 Tbsp lemon juice (about a lemon's worth)
2 garlic cloves
1 1\2 tsp Dijon mustard
1 tsp anchovy paste (had to get that fish in there!)
2 Tbsp Parmesan cheese ( you know I never mean powdered Parmesan, right)
Salt, pepper, sugar


Sunday: Broccoli Chicken Casserole
1 c whole wheat rotini
8 oz cooked chicken, boneless and skinless
1 Tbsp butter
1 Tbsp all-purpose flour
1 c 1% milk
2 c broccoli florets
1 oz light cheese
Salt, pepper, garlic powder, onion powder (I know, I know)

Everything should stay within the guidelines I am following, about 400-500 calories per meal, including sides, check it oot!

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

Meal Plan #4

I apologize for the delay between posts; the Norwalk virus has been norwalking all over my house and it has not been pretty. HowEVER, I am going to post this in plenty of time for derailing, should it rear it's ugly puky head again. My poor wee darlings. I thought I would mix it up a bit this time, throw in some old favourites and a kid-friendly one and a maybe even a new one. Onward!

The Plan:

Monday: Shrimp 'N' Noodles

Tuesday: Moroccan Meatballs

Wednesday:  Pork / Chicken Adobo on Rice

Thursday: Crockpot Curried Chicken

Friday: Summer Coq Au Vin

Saturday: Tomato Soup for Daddy

Sunday: Grilled Side Ribs with Homemade BBQ Sauce

The Shopping List:

Monday: Shrimp ‘N’ Noodles

6 ounces egg noodles

1 Tbsp butter

1 lb medium shrimp

1 ½ tsp curry powder

¼ c dry white wine

¾ c low-sodium chicken broth

2 eggs

2 Tbsp Parmesan cheese

3 Tbsp fresh mint

Salt, pepper

Tuesday: Moroccan Meatballs

1 lb extra-lean ground beef ( or ½ and ½ with veal)

2 ½ tsp paprika

2 tsp cumin

1 onion

1 garlic clove

1 large tomato (not roma)

3 oz tomato paste (1/2 can)

Salt, pepper, olive oil

Wednesday: Pork / Chicken Adobo

1 lb boneless pork loin or 1 lb chicken thighs

¼ c cider vinegar

2 Tbsp low-sodium soy sauce

3 garlic cloves

1 bay leaf

Thursday: Crockpot Curried Chicken

1 lb chicken thighs

1 Tbsp vegetable oil

2 tsp curry powder

½ tsp chili powder

Salt, pepper

375 g potatoes (3 large-ish or bunch of little ones)

1 small onion

2 cloves garlic

1 c frozen green beans

Friday: Summer Coq Au Vin

2 lbs chicken, either breasts or thighs or whatever you have.

1 Tbsp vegetable oil

2 carrots

1 onion

½ lb mushrooms (I am using dried shiitake because I am not sure what else to do with them)

2 garlic cloves

3 tbsp all purpose flour

2 c nice white wine (who’s off their meds?? Yay!)

1 tsp thyme leaves

3 green onions

Salt, pepper, bay leaf

Saturday: Tomato Soup for Daddy

1 medium onion

3 celery stalks

1 large carrot

1 Tbsp olive oil

1 garlic clove

1 28-oz can diced tomatoes

4 c chicken or vegetable stock

1 tsp dried basil

1 c skim or 1% milk

Salt, pepper

Sunday: Grilled Side Ribs with Homemade BBQ Sauce

2 lbs side ribs (because that’s what I have, go with baby backs if you like, much better!)

1 c ketchup

1/3 c soy sauce

1/3 c honey (or 3 Tbsp agave)

4 garlic cloves

2 Tbsp Worcestershire sauce

Cayenne pepper

Meal Plan, Third Times the Charm!

I have started changing my lifestyle somewhat, and will be implementing a bunch o' new plans and the like over the next few months, and ideally, years. So, I will be doing maybe a little more cooking and a little less baking. Of COURSE I will be still sending treats in with my husband, no point in everyone going cold turkey, but let's see how it goes, shall we??

This week I am going to do a lighter-type meal plan. Note: this is none of your trendy gluten-free quinoia and kale salad sprinkled with chia seeds type fare. I don't know enough about it except to know that it is possible to overdose on micronutrients and I am just focusing on bringing those calories down. Not specifically low-fat or low-processed-sugar or good omegas 3 OR 6, just lower calories. Because I am absolutely not a doctor or nutritionist. But I typically do get hungry, so here's what I am going to eat:

Monday - Turkey Pastitsio

Tuesday - Fish Almost-Pot Pie

Wednesday - Mushroom Risotto

Thursday - Crockpot Chicken Salsa ( I have a class and this is super fast and easy cause I cheat)

Friday - Orange Beef with Rice

Saturday - Homemade Pizzas (promise this time!)

Sunday - Pork and Apricot Casserole (better than that name suggests)

Shopping List

Monday - Turkey Pastitsio

1 lb extra lean ground turkey

1 large onion

1/4 c tomato paste

1 c beef stock

1 tsp cinnamon

100 g pasta of your choice (I am using multigrain fusili, but you could use rotini, or macaroni)

1 1/4 c 1% or skim milk

2 Tbsp unsalted butter

3 Tbsp all purpose flour

1 tsp grated nutmeg

2 tomatoes

1/4 c breadcrumbs (I am using panko, but whole wheat would be better)

Salt, pepper

Tuesday - Fish Almost-Pot Pie

12 oz halibut or haddock

2 Tbsp cornstarch

4 oz cooked, peeled shrimp (any size, really)

198g can corn

3 oz frozen peas

5 oz low-fat cream cheese

3 oz fresh whole wheat breadcrumbs 

1/2 c grated low-fat cheese

Salt, pepper

Wednesday - Mushroom Risotto

1 Tbsp dried Porcini mushrooms (can be found in the produce section)

1 Tbsp olive oil

1 medium onion

1 garlic clove

1 tsp sage

1 1/4 c arborio rice

225g cremini mushrooms (or portobello)

3 c chicken or vegetable stock

4 Tbsp parmesan cheese (NOT powder)

Salt, pepper

Thursday - Crockpot Chicken Salsa
1 lb boneless skinless chicken breasts
1 c salsa
1/2 pkg taco or burrito seasoning, low sodium
1/2 small onion
1/4 c sour cream (however much fat you like)
Egg Noodles

Friday - Orange Beef with Rice

1 lb lean beef
1 orange
1 Tbsp light soy sauce
1 tsp cornstarch
1 inch piece ginger
1 large carrot
2 green onions

Saturday - Homemade Pizza

2 1/4 tsp active dry yeast
2 1/4 c all purpose flour
1 c whole wheat flour
Salt
1/4 c olive oil

Sunday - Pork and Apricot Casserole
4 lean pork chops (not the fast fry)
1 medium onion
2 yellow peppers
1 Tbsp curry powder
1 Tbsp all purpose flour
1 c chicken stock
2/3 c dried apricots
2 Tbsp wholegrain mustard
Salt, pepper

Meal Plan - Take 2

I thought maybe once a month would be good for this type of thing, whaddaya think? For next week I will do a typical spread: one beef, two chicken, a pork, a vegetarian, a seafood and an "other".

The Plan

Monday: Black Bean & Pork Stirfry

Tuesday: Shrimp Fried Rice

Wednesday: Penne with Chunky Tomato Sauce

Thursday: Creole Poached Chicken Breasts with Rice

Friday: Chicken Fried Steak with biscuits and gravy

Saturday: Homemade Pizzas (on traditional crust)

Sunday: Chicken Parmigiana on Fettucine

A Weekly Meal Plan, Take 1

A great friend of mine, who is also a fantastic photographer , suggested that I post my weekly meal plans. I do two-or-three-weekly plans, but thought I would just start with a one-week-er to get the ball rolling. Some of these are fast, some take a little bit longer, but none of it requires any specialized knowledge at all. Just the willingness to do it.

This week, we will be having:

Monday - Salmon in Papillote with curried brown rice and asparagus

Tuesday - Saucy Beef Lo Mein with Green Beans

Wednesday (usually Vegetarian as my hubby has activities every Wednesday) - Black Bean Enchilada Casserole with Salad

Thursday (Mom's night out - straight comfort food) - Mac n Cheese with Beans & Weiners

Friday - Pork Stroganoff over egg noodles

Saturday - Homemade pizza on focaccia bread

At Justina's request, here is a shopping list as well:

Shopping List for Monday – Salmon en Papillote

Salmon filet (hopefully boneless), enough for four people, in one piece. Not salmon steaks

Dried herbs (oregano, thyme) and spices (paprika, curry powder, salt, pepper)

1 ½ c brown rice

1 lb asparagus

Olive oil

Shopping List for Tuesday – Saucy Beef Lo Mein

1 ½ lb flank steak

Sugar (little bit)

Low-sodium soy sauce (can be hard to find, look for generic supermarket brands)

Rice vinegar

6 garlic cloves

Cornstarch (little bit)

Dark sesame oil (I keep it in the fridge between uses because it can be a long time from one to the next)

16 oz (2 c) fat-free low-sodium chicken broth

Vegetable oil

Bunch of green onions

Fresh ginger (couple three inches)

1 c green beans, fresh

12 oz wide lo mein noodles (have never ever found) OR 12 oz whole wheat fettuccine  That’s about two small packages – ish

Shopping List for Wednesday – Black Bean Enchilada Casserole

1 c (4 oz) shredded low-fat cheese (I like Tex-Mex 30% less fat)

250 ml low-fat sour cream (you can go full-fat or non-fat, I like it in the middle)

Bunch of green onions

Spices (cumin, chili powder, salt, pepper)

15oz can of black beans

1 jalapeno pepper (I used jarred when I can’t find them fresh)

19 oz enchilada sauce (best place to find is Safeway, cheap and is usually in stock. Get two small jars)

8 medium tortillas. Here is where you can get funky – I usually do either 4 large flour tortillas or 12 little corn ones.

Salad

Salad stuff

Shopping List for Thursday – Macaroni & Cheese, Beans & Weiners

2 c whole wheat macaroni

¼ c butter

¼ c all-purpose unbleached flour

Ground mustard – tiny itty bit

Worcestershire sauce – teensy bit, but good for everything, so stock up

2 c milk

2 c (8 oz) sharp / old orange cheddar cheese. And 2 c is just a guideline, load that sucker up if you want

1 lb dried navy beans

½ c brown sugar

½ c molasses (cooking)

Bacon, 6 slices

1 onion

Weiners

Shopping List for Friday – Pork Stroganoff

1 lb pork tenderloin. Mid-range, don’t get too fussy on size

Vegetable oil

1 onion

2 garlic cloves

All-purpose flour – little bit

Tomato paste – little bit, freeze the rest

2 c chicken stock

4 ½ oz (125g) white mushrooms, sliced, which is about half of one of those Styrofoam containers

Large green pepper

Nutmeg (one nut? Seed? Pod? One, anyway)

Low-fat plain yoghurt

Egg noodles – I like “No Yolks” although I do generally really like yolks

Shopping List for Saturday – Homemade Pizzas on Focaccia Crust

3 packets active dry yeast (or 2 Tbsp bulk, waaaay cheaper)

Rosemary, fresh or dried

Olive oil

4 c unbleached white flour

1 ½ c whole wheat flour

Shredded cheese of your choice, or regular cheese that you would like to grate

Cold cuts

Pizza sauce

Veggies for pizza – whatever floats your pizza boat. I like garlic, mushrooms, green peppers, onions, broccoli and cauliflower

So I will give this a whirl, see if this will be do-able and interesting. Next post: Monday's meal!