Meals for Jan 20-28 2010

Farm Fresh Pasta

Grilled Chicken with Salad and Mashed Cauliflower

Salmon with Wild Rice

Turkey Tacos

Turkey Polynesian Meatball with Brown Rice

Turkey Chili

Basil Lemon Chicken

Turkey Burgers with Baked or Whole Grain Chips or a Yummy Salad!

Lemon Chicken with Collard Greens and baby carrots

Grocery List

Meat

4 lbs of Ground Turkey (lean)

Fresh Salmon (pick the portion size right for your family)

Turkey Meatballs (Costco has some great ones)

Boneless Skinless Chicken Cutlets (we get our frozen at Costco, I choose cutlets because it is more of a correct portion size than the massively large chicken breasts and they go further since they are smaller)

Frozen Turkey Burgers (lean) or you can make your own.

Dry

Whole Wheat Rigatoni or any kind of whole wheat pasta

Whole Wheat Whole Grain skinny buns

Whole Wheat Whole grain Tortilla shells

Brown Rice

Canned (this section should only take you down one (possibly 2) aisles in your grocery store...

Black Beans (2 cans) I get low sodium but you will be rinsing the beans before you use them so you choose

Kidney Beans (2 cans)

1 Can of low sodium Tomato sauce (large can)

1 can (large) whole tomatoes

1 small can Tomato Paste

Chili Powder

Dry Oregano

Ground Cumin

2 cans of pineapple chunks (or you can use fresh) I use one fresh and one canned and save the canned juice for a drink)

1 can of chili or pinto beans

Taco Seasoning (low sodium)

Veggies and Fruits

1 bag of baby carrots

1 bunch of collard greens

Fresh Basil (1 bunch)

Fresh Cilantro (1 bunch)

1 head of Cauliflower

Garlic (fresh not jarred)

5 Lemons

1 tub of Grape Tomatoes ( I needed a large one so I got mine at Costco)

1 red onion

A few Salad kits.. I buy the ones with out dressing and fancy them up myself with veggies and a low fat dressing.

1 bunch of Fresh Dill (I have a jar of freeze dried dill that I keep in my fridge and I can't tell the difference in taste)

Dairy

Heart Smart and Omega 3 Margarine

Skim Milk

Low fat sour cream for tacos if you want it

Now you have your grocery list... go shopping and come back for some great recipes!