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Saturday, August 8, 2009

Sunday - 5 Day Meal Planner 8/9

OK Guys. This is "Eat Healthy" Week. All of the recipes you will find this week are 200-400 calories per serving. 4 of them came straight from the Cooking Light Annual Recipes 2007 cook book. Let us all try and eat healthy this week.

Monday: Grouper Parmesan
Tuesday: Eggs for Supper - Cajun Quiche in a Rice Crust
Wednesday: Classic Meat Loaf
Thursday:Pork Chops with Maple Mustard Glaze
Friday:Chicken with Corn and Cheese Sauce

I will assume you have garlic powder, salt, onion powder, eggs, PAM, Tabasco, skim milk, Ketchup, Dijon Mustard, dried basil, black pepper, white bread, butter, pure maple syrup, chili powder, paprika, parmesan cheese and Real Lemon Juice

From the Grocery:
3 ounces andoulle sausage or kielbasa, chopped (about 2/3 cup) – I use the Butterball Smoked Sausage which is made with turkey and is low fat
2/3 pound extra lean ground beef
½ pound lean ground veal
6 ounces lean ground pork
4 (4 ounce) boneless pork loin chops, trimmed
8 boneless skinless chicken breast halves (Costco carries organic chicken breasts and the quality is great!)
2 pounds Grouper filets
Long grain white rice
Reduced-fat shredded Cheddar cheese
2 cups (8 ounces) worth of shredded extra sharp Cheddar cheese
Egg Beaters (3/4 cup)
Egg Beaters Just Whites
Small plain fat free yogurt
1 small sour craem
Smallest container of 2% milk for ½ cup worth
4 ounces fat free cream cheese
Small Heavy Cream
Fresh Sage
Fresh Thyme
Fresh Parsley
2 onions
1 red onion
1 tomato
Fresh Parsley
Fresh Chives
Celery (enough for ½ cup chopped)
1 Red Bell Pepper
2 bags of your favorite salad (make sure you have dressing)
Bottled minced garlic (small bottle)
2 bags of Birds Eye Vegetable Steamers
1 big bag of frozen corn
Ore Ida Fries (I still think you should get these from Costco in the big bag)
Fat-free less-sodium chicken broth (Costco sells an organic brand by the case and it is the best tasting I have had! I use it to make black beans and potato soup that my girls love!)

On Sunday before the week starts chop all of your veggies. Also, go ahead and put your meat loaf together so all you have to do is pop it in the oven. I would also cook the rice for the quiche. Cook 1 cup of rice to yield 2 cups cooked. I only use Basmati but I think Minute Rice would also work.

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