Week 1 Menu: Mini Meatloaf with Strawberry Spinach Salad

Grocery List

  • Fresh Produce
    • 1 onion
    • 8 c. fresh spinach
    • 2 c. fresh strawberries
  • Dairy
    • 1 egg
  • Baking
    • 1 c. quick oats
    • ½ c. dry bread crumbs
    • 1 (12 oz.) can evaporated milk
  • Spices/Condiments
    • Chili powder
    • Garlic powder
    • Salt
    • Pepper
    • BBQ Sauce
    • Canola Oil
    • Red Wine Vinegar
    • Mustard
    • Dried dill
  • Proteins
    • 2.5 lb ground beef
  • Misc.
    • Sunflower seeds (optional)
    • Sesame seeds (optional)

Week 2 Menu: Parmesan Coated Filets with Apple Berry Crisp

Grocery List

  • Fresh Produce
    • lemon
    • 1 – 8 oz. apple
    • ¾ c. fresh or frozen blueberries
  • Dairy
    • ¼ c. (2 oz) low fat plain yogurt
    • Parmesan cheese
  • Baking
    • Uncooked rolled oats
    • Whole wheat flour (white all purpose flour will work too)
    • Brown sugar
  • Spices/Condiments
    • Dijon mustard
  • Proteins
    • ½ lb. flounder or other light/mild white fish (cod, halibut, etc.)
  • Misc.
    • Horseradish (optional)
    • 2 packet equal (or aspartame sweetener)
    • 1 packet sweet n low (or saccharin sweetener)
    • Chopped pecans
    • 1 ½ tbsp margarine (use butter if you prefer)

Week 3 Menu: Baked Pork Chops with Fresh Fruit Cups

  • Fresh Produce
    • Diced fresh fruit – pears, apples, berries, oranges, bananas, etc. YOUR CHOICE.
  • Dairy
    • 1 egg
    • ¼ c. (2 oz) skim milk or evaporated skim milk
    • 1 c. non-fat yogurt (any flavor – vanilla is a good place to start)
  • Baking
    • Cornflake crumbs (bread crumbs work too)
  • Spices/Condiments
    • Paprika
    • Chili powder
    • Dried Oregano
    • Cayenne pepper
    • Dried mustard
  • Proteins
    • 4 lean boneless pork chops (4 oz. each)
  • Misc.
    • 12 wonton skins (found near the produce section by tofu)
    • Sugar free jelly or fruit spread

Week 4 Menu: Oven-Fried Parmesan Chicken with Green Beans, Cranberries, and Nuts

Grocery List

  • Fresh Produce
    • 1 c. fresh green beans (or canned or frozen)
  • Dairy
    • ¼ c. (2 oz) nonfat plain yogurt
    • Parmesan cheese
  • Baking
    • Breadcrumbs
    • Flour
  • Spices/Condiments
    • Paprika
    • Cayenne pepper
    • Canola oil/olive oil
    • Lemon pepper, dill or seasoning blend of your choice
  • Proteins
    • 1 (6-8 oz) boneless skinless chicken breast cut into strips
  • Misc.
    • Dried cranberries
    • Chopped nuts (walnuts, pecans, or almonds)
    • Honey