September Meal Planning Week 1
Breakfast.......................... Lunch................................. Dinner............................... Snack
M. Over Night Oatmeal / Avocado Egg Salad on home made bread (if time permits)/ Eggplant Meatballs over (whole wheat or veggie) Pasta and a Salad / String cheese and a 1/2 Grapefruit
T. Scrambled Egg and Fruit Salad /Left over Meatball Sandwich / Stuffed Chicken w String Beans/ Popcorn
W. Smoothie (use left over fruit from yesterdays fruit salad)/ Left over Stuffed Chicken/ Pot Pie/ Carrots with peanut butter
Th. Cereal/ Leftover Pot Pie / Chicken Alfredo w steamed Broccoli or Spinach/Pear slices
F. Toast with Cream Cheese and Jelly/ left over Chicken Alfredo/ Oven Fried Chicken with Spinach and Berry Salad/ Home made Trail Mix
S. Pancakes and Turkey Bacon/ Chicken Enchiladas/ Apples and Cheddar Cheese
U. Breakfast with Nana/ Left over Enchiladas/ Celery and Cream Cheese
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* Saturdays are brunch days so we just do one meal for our breakfast and lunch, this cuts back on the dishes for the weekends, and allows me some much needed sleeping in or relaxing in bed. This also allows us to do some much heavier breakfast that we wouldn't normally have. We eat this meal around 10-10:30am.
* Sundays we have breakfast with my mom before church (she cooks), then we have a little snack between services, when we get home we have left overs what ever is in the fridge is fair game since we eat this around 3-3:30 we only have one meal at home and if needed a snack later in the evening.
* You may notice I didn't list any snacks with processed sugar. I am not going to say my children will never eat that, the rule we have is this, after dinner you may pick one sweet treat. I only listed the healthy snack option to offer ideas. For sweet treats I often make either a cake or cookies (using whole wheat flour and stevia or honey), I also make freezer pops with fruit puree and yogurt. I also buy those fruit snacks that Annie and Horizon sell, they are organic and made with fruit. Once in a rare while we have frozen yogurt, ice cream, or milk shakes (I do try and buy the more natural ice creams so at least they are not getting chemicals on top of processed sugar), and with holidays and birthdays we always have a bin of all different types of candy that they may choose from (after candy brushing your teeth is a must in this house). There it is, we are not perfect :) though moderation is important to teach children.
Shopping list (this shopping list is meant to be converted to your families size and needs) if you already have some of these items great cross it off the list.
Frozen
(when I steam my frozen veggies I usually season them afterwards with some butter, salt, and pepper, or sprinkle them with Parmesan or cheddar cheese, or saute them in a pan with olive oil, garlic, and onions)
frozen string beans
frozen peas
frozen broccoli
frozen spinach
Produce
pears (1 each)
grapefruit (enough for everyone to have 1/2 any extra throw in fruit salad or smoothie)
berries (whatever is on sale use these for your salad and your fruit salad)
apples (enough for everyone to have 1 1/2)
banana (enough for everyone to have 1)
carrots baby or regular (for pot pie, salad, and a snack)
fresh spinach
romaine
cucumber
celery (for pot pie, salad, and a snack)
eggplant
red onion
avocado (for egg salad and smoothie)
onions (you should always have a bag on hand)
garlic (these are a staple for most recipes)
Meat
whole chicken x 2 (break down 1 for stuffed chicken breasts and pot pie break down second one use legs, thighs, and wings for oven fried chicken, use half of the rest of the chicken for the Alfredo, and the other half for the enchiladas)
turkey bacon
Dairy
plain Greek yogurt (32oz because I use this as my mayo and sour cream replacement, if you are not make sure to add those items to your list)
string cheese (enough for everyone to have 1)
cheddar cheese (for dinner and a snack)
feta
Parmesan or Romano cheese
cream cheese x2 (or Neufchtel it as half the fat and calories)
milk
eggs
Pantry Items
oats
honey
pasta sauce
pasta (veggie or whole wheat)
fettuccine (veggie or whole wheat)
bread (whole wheat or whole grain, watch out for high fructose corn syrup and artificial flavors and coloring the brands without label it right on the front)
potatoes (only if you are adding them to your pot pie)
popcorn (I like to do the sea salt and olive oil from Trader Joe's)
peanut butter or nut butter (you should always have one jar in the pantry, just make sure to get the non gmo)
balsamic vinaigrette
walnuts (if you want in oatmeal)
olive oil (make sure you always have this for cooking with in your pantry we go through it like water)
Tips and tricks to save money and time.
1 A huge money saver in my house is meatless Mondays (it doesn't really have to be done on Monday but it's a fun alliteration lol). Meat is the most expensive thing on my list so by cutting down with just one day of no meat seems to help. I do however have to be creative, my husband is a meat and potatoes kind of guy so the food has to make you not miss the meat.
2 I always serve left over dinners for lunch, or sometimes that is the plan but I don't have enough to go around. Rule of the house if there is enough for one Daddy gets it. This is so I can pack it the night before, worry about myself and Dash the next day.
If their is just enough for more then one, I make it stretch. Most foods if you put it over some pasta it can go a lot further. Cook some pasta, throw it in the fry pan with garlic, salt, and olive oil, chop up last nights meat and veggies and you have a whole new meal that is much bigger. If it can't go over pasta or be made into a sandwich, always have a back up plan.
These are mine: boxed mac and cheese, canned or boxed soup and crackers, cheese quesadillas, frozen fish sticks, grilled cheese, tuna, or good old pb&j. If someone happens to stop over serve a sandwich with some canned or boxed soup (Trader Joe's has some really delicious ones).
September Meal Planning Week 2
Breakfast.......................... Lunch................................. Dinner............................... Snack
M Over night oatmeal/ English muffin pizza/ Rice and bean burrito served with corn/ Fruit kabobs
T Scrambled egg and Toast (can use English muffin) /Left over burritos / Hot-dogs w sweet potato fries and steamed broccoli / Carrots in hummus (or ranch if your child doesn't like hummus)
W Smoothie (use left over fruit from fruit kabobs)/ Left over hot-dogs w mac and cheese/ Chili served over a baked potato with cooked zucchini/ Dark chocolate covered banana
Th Cereal/ Leftover Chili served with tortilla chips or homemade corn bread/Spaghetti and bolognese sauce with peas / apple sauce (homemade or store bought)
F Whole wheat waffle w almond coco butter spread and 1/2 banana/ left over Spaghetti/ Rosemary chicken with garlic mashed potatoes and string beans / chips and salsa
S Cheese omelet and sweet potato hash w spinach/ Veggie pizza (if your husband is like mine either pick up some spicy sausage or pepperoni so he has some meat in there or if it's been a long week go ahead order a pizza)/ Yogurt and granola with honey
U Breakfast with Nana/ left over Rosemary chicken/ Cheese sticks
Shopping list
Frozen
frozen string beans
frozen peas
frozen broccoli
frozen corn
whole wheat waffles (Trader Joe's sells these for a great price)
Produce
apples or apple sauce (if you are making your own pick up apples if not Trader Joe's has some fun flavors to try out)
grapes
plums (enough for everyone to have 2 1/2)
banana (enough for everyone to have 2)
carrots (for a snack and oatmeal)
peppers, olives, and mushrooms (whatever toppings you choose for your pizza)
green peppers (for burritos and maybe for pizza)
fresh spinach
onions
garlic
zucchini
Meat
ground beef or chicken or turkey (use this for your chili and sauce)
hot-dogs (get natures promise they don't use fillers and preservatives)
chicken legs and thighs (this is for your rosemary chicken)
pepperoni or sausage (for daddy's pizza)
Dairy
plain Greek yogurt (32oz because I use this as my sour cream replacement, if you are not make sure to add that item to your list)
cheese sticks (enough for everyone to have 2)
cheddar cheese (for burritos)
mozzarella, Parmesan, Romano or feta cheese (whatever you plan to top your English muffin pizza and your veggie pizza).
Whole wheat pizza dough (or you can make your own)
milk
eggs
hummus or ranch (for a dip)
Pantry Items
oats
honey
brown rice
salsa
small red beans (for chili)
black beans or pinto beans (this is for your burritos, use the black beans if you plan on keeping them whole and the pinto if you want to make refried beans)
pasta sauce (for English muffin pizzas, meat sauce, and veggie pizzas)
tortillas
tortilla chips (if your not making corn bread)
spaghetti (veggie or whole wheat)
bread (whole wheat or whole grain, watch out for high fructose corn syrup and gmos the brands without label it right on the front)
English muffins
hot-dog rolls (Trader Joe's sells really good whole wheat buns)
boxed mac and cheese (buy either Annie's or Horizon they sell it with whole wheat pasta and it's organic)
potatoes (mashed and baked)
sweet potatoes (for fries and hash)
coco almond butter
pecans (if you want them in your oatmeal)
olive oil
September Meal Planning Week 3
Breakfast.......................... Lunch................................. Dinner............................... Snack
M Oatmeal with apples and cinnamon/ Chicken salad in a pita/Black bean soup with home made bread / Orange
T Egg in a basket /1/2 grilled cheese with left over soup/ Duck sauce chicken with veggie stir fry/ Trail mix
W Smoothie / Left over chicken serve with pasta/ Pork chops with apple sauce and sour kraut and string beans/ Celery with cream cheese
Th Cereal/ Leftover left over pork chops/Quiche / Apple with peanut butter and dark chocolate chips
F Whole wheat waffle w cinnamon sugar / Left over quiche/ Chicken and biscuits/ pretzels
S Banana bread/ Ravioli and peas/ Yogurt and granola with honey
U Breakfast with Nana/ left overs ravioli / Mango
Shopping list
Frozen
frozen string beans
frozen peas
frozen broccoli
whole wheat waffles
Produce
apples (1 1/2 each)
orange (one each)
mango (one each)
banana (2-3 per loaf of banana bread)
carrot matchsticks (for stir fry and chicken salad)
celery (for stir fry, snack, and chicken salad)
green peppers
fresh spinach
onions
garlic
Meat
pork chops (use for pork chops and black bean soup)
bacon (for quiche if you want)
chicken legs and thighs (this is for duck sauce chicken)
ground meat (if you want to throw it in with your ravioli)
Dairy
cheddar cheese (for burritos)
milk
eggs
cream cheese
plain Greek yogurt
sour cream
Pantry Items
oats
cinnamon
apple sauce
sour kraut
black beans
pasta sauce (for ravioli)
ravioli
bread (whole wheat or whole grain, watch out for high fructose corn syrup and gmos the brands without label it right on the front)
whole wheat pitas
slivered almonds
olive oil
September Meal Planning Week 4
Breakfast.......................... Lunch................................. Dinner............................... Snack
M Oatmeal with coconuts and blueberries/pb&j / Chicken quesadillas with steamed corn / Dried fruit
T Egg omlet /leftover quesadillas/Tuna fish and tomato soup / Plum
W Smoothie / Left over soup serve with crackers/ garlic lovers chicken with mashed potatoes and peas / cheese stick and blueberries
Th Cereal/ Leftover chicken with pasta and peas / left over mashed make potato soup with bacon crumble/ Nuts or seeds
F Whole wheat toast with cream cheese and strawberries / Mac and cheese/ Sausage and peppers on a roll/ popcorn
S French toast/ Sausage in tomato sauce with pasta and spinach/ Apple and peanut butter
U Breakfast with Nana/ left overs/ Banana
Shopping list
Frozen
frozen corn
frozen peas
frozen spinach
frozen broccoli
whole wheat waffles
Produce
apples (1 each)
plum (1 each)
blueberries (for oatmeal, smoothie, and a snack if they are too expensive this week you can always swap for whats on sale)
strawberries (for toast and smoothie)
banana (1 each)
shredded coconut (for oatmeal)
dried fruit
green peppers (quesadillas and sausage and peppers)
beets (1 small beet per person)
a bag of onions
garlic
Meat
whole chicken (use 1-1 1/2 breasts for chicken quesadillas and the rest for the garlic chicken)
bacon (for soup)
sausage (for sausage and peppers and sausage with pasta)
canned tuna (enough for everyone to have a sandwich)
Dairy
cheddar cheese (for soup and quesadillas)
cheese sticks
milk
eggs
plain Greek yogurt
cream cheese
sour cream (unless you plan to substitute with yogurt)
Pantry Items
oats
pasta sauce (for sausage and pasta)
potatoes (for mashed)
bread (whole wheat or whole grain, watch out for high fructose corn syrup and gmos the brands without label it right on the front)
hot dog rolls
pasta (for chicken and sausage)
tortillas
crackers
boxed mac and cheese
peanut or nut butter
jelly
tomato soup
nuts or seeds
salsa
Tips and tricks
making a double batch can save you time, if you are already making it sometimes it's worth it to make a little extra for either a future meal or the freezer. For example this week I am making mashed potatoes, they are time consuming, but what is even more time consuming it making potato soup, that is why I plan to use a whole bag of potatoes so I can use the left overs for my soup, and now it becomes a simple meal.
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