Sept 12-15 Menu and Master Shopping List

Sept 12-15 Menu and Master Shopping List

Recognizing that every day this week is going to be very busy, Tuesday and Thursday are going to be particularly crazy right around dinner time.  So while I like to alternate the entrees, (chicken Mon/Wed and something else Tues/Thurs), I am going to break with tradition and order the meals to fit the schedule.

When you adopt one of my menus for the week, compare it to your calendar and change the order accordingly. You also may realize that, in order to prepare healthy meals and not have to pull a box of frozen food from the freezer or order take out, you may have to shop and do some pre prep on Sunday.  That is what I am planning to do this week.


Monday: Southwest Chicken with tomato-avocado-black bean salsa, and fruit

Tuesday:  Turkey Burgers, green beans, fruit, and side salad

Wednesday: Asian Lettuce Wraps with Ground Turkey, green beans, and fruit

Thursday:  Chicken Chili Bake, side salad, and fruit

Shopping List:

Please check this list against your pantry, particularly the dry goods.  There are several items on the list that you might already have, and if you’re like me, you don’t want to buy more than you need, especially if you already have the ingredients in your pantry!


3.5 lbs Boneless skinless chicken breast

3 lbs Ground turkey


1 Bunch cilantro

2 Onions

Boston Bibb lettuce

Extra greens for salad

2 Cloves Garlic

3 Tomatoes

1 Bunch green onions, chopped

2 Avocados

1 1/2 lbs Green beans (2 dinners and snack)

1 Red bell pepper

1/2 lb Snow peas


2 Limes for 1/4 c of lime juice for cilantro chicken – or purchase a bottle

Fruit for breakfast, lunch, and dinner:



1 QT Strawberries

3 Mangos

1 Pint figs (Just because I love them)

(Still have oranges from last week)


Cheddar cheese or sheep’s / goat’s milk equivalent

Plain Yogurt or Goat milk yogurt if you don’t do dairy or you can use sour cream)


Tex Mex veggie combo ( I you don’t want the corn, use 1 can black beans and either fresh or frozen bell peppers

Dry Goods

Black beans


1 T + 1/4 cup Olive oil (or canola oil)

Olive or canola spray

1 T Soy sauce

1/4 C Hoisin sauce

1 T Rice wine vinegar

Asian chili pepper sauce (or sweet chili sauce)

1 8 oz can Water chestnuts, drained and finely chopped

2 t Asian (dark) sesame oil

1 T Ground cumin

Salt and pepper

1/4 Worcestershire sauce

Bragg’s liquid amino acids all-purpose seasoning spray (optional)



Small Hamburger buns (can also use for sandwich bread to avoid getting too much bread…)

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