FoodieView's Meal Plan of The Week is the perfect solution for busy, budget conscious cooks. Each week one of our favorite food bloggers will create a new free 7-day meal plan full of quick, healthy meals complete with shopping lists. We take the time and effort out of meal planning so you can spend more time with the people you love.


Meal Plan for July 26-Aug 1
 
By Rachel Rappaport of Coconut & Lime

 
I designed this week’s meal to incorporate leftovers and the same ingredients in ways that don’t seem repetitive. It focuses on seasonal foods which are not only tastier but cheaper than using fruits and vegetables out of season. I also relied on few packaged or prepared foods. The main ones, store-bought pita and tortilla are used repeatedly throughout the week in different ways to avoid the “buying items for one meal” then having them mold or go stale before you have a chance to eat them again issue.

Notes on the grocery list-
I assume that one has some basic spices, olive and canola oil, rice and vinegars on hand.
The amounts for produce are vague as the salads are adaptable to your taste and many of the items are used in more than one recipe. Plus, leftovers are great for snacking!

Sunday Brunch

Judy from Mennonite Girls Can Cook

Raspberry Clubhouse Salad
from Mennonite Girls Can Cook

Salad Ingredients:
mixed greens
sliced red onion
feta cheese, crumbled
real crumbled bacon (optional)
caramelized pecans (*see note)
fresh raspberries

Raspberry Vinaigrette Ingredients:
1/2 cup raspberry vinegar
1/2 cup olive oil
2 Tablespoons honey
1 teaspoon Dijon mustard
freshly ground salt and pepper to taste

Sunday Dinner

Pam from For the Love of Cooking

Lemon-Thyme Roasted Chicken
From For The Love of Cooking

Ingredients:
1 5lb free range whole chicken, rinsed
2 lemons
1 handful of fresh thyme
Sea salt
Freshly cracked pepper
Garlic powder
5-6 cloves of garlic
1/4 sweet yellow onion

Monday Lunch

Priscilla Tsai from
Eat My Charlotte

Chicken Salad Veronique
From Eat My Charlotte

4 split (2 whole) chicken breasts, bone-in, skin-on OR leftover Lemon-Thyme Chicken
Good olive oil
Kosher salt and freshly ground black pepper
1/2 cup good mayonnaise
1 1/2 tablespoons chopped fresh tarragon leaves
1 cup small-diced celery (2 stalks)
1 cup green grapes, cut in 1/2

Monday Dinner

Yummy Vegan Dinners

Grilled Tofu and Vegetables
From Yummy Vegan Dinners

Ingredients:
1 lb firm tofu
1 lb red potatoes
broccoli
2 zucchini
garlic
lemons
Bragg’s Seasoning (or soy sauce or tamari)
vegetable bouillion cubes/powder

Tuesday Lunch

Christie’s Corner

Roasted Red Pepper Hummus on Pita
From Christie’s Corner

1 can (19 oz) chickpeas (about 2 cups), rinsed and drained
1 large roasted red pepper, diced, skin and seeds removed
2 tbsp Greek yogurt or sour cream
2 tbsp lemon juice
1 tsp ground cumin
salt and pepper to taste
2 drops of Tabasco (optional)
2 tbsp fresh dill, minced
1/4 cup cilantro, minced
 
 

Tuesday Dinner

Grilled Pork Tenderloin with Raspberry Sauce
From Suburban Spoon

Ingredients (doubled from original recipe):
1 (3 lb.) pork tenderloin
1/2 tsp salt
1/4 tsp freshly cracked black pepper
2/3 cup raspberry preserves
1/2 cup mayonnaise
1/2 cup fresh lemon juice
4 to 6 tsp minced chipotle chiles in adobo sauce*
8 cups lightly packed baby spinach
1 cup fresh raspberries

Wednesday Lunch

Karina’s Kitchen

Pork Tenderloin Sandwiches with Egg-Free Olive Oil Mayo
From Karina’s Kitchen

Mayo Ingredients:
1-2 tablespoons chilled raw tahini
2-3 tablespoons clean tasting apple cider vinegar
3-6 tablespoon cold plain rice milk
1-2 teaspoons honey or raw agave nectar, to taste
1/4 to 1/2 teaspoon sea salt
1/4 teaspoon paprika
1/4 teaspoon xanthan gum
1/2 cup extra virgin olive oil

Wednesday Dinner

Cynthia From
The Midnight Cook

Falafel
From The Midnight Cook

Ingredients:
2 cans whole garbanzo beans, drained and rinsed
1 cup chopped fresh italian parsley or cilantro
1 small white onion, cut into quarters
2 cloves whole garlic, gently crushed
1 teaspoon coriander
1 tablespoon cumin
1 egg, beaten
1 tablespoon salt
1 teaspoon freshly ground black pepper
2 tablespoons flour
1 tablespoon olive oil
1 tablespoon vegetable oil

Serve on Pita with (leftover) Roasted Red Pepper Hummus

Thursday Lunch
Egg Salad
From Food Junta

Ingredients (quadrupled to serve 4):
12 eggs
3 Tbsp mayonnaise (can use leftover Egg-free Olive Oil Mayo)
3-4 Tbsp of some kind of crunchy, onion-y thing (chives, green onion, red onion, shallots)
dash of something acidic (lemon juice, white wine vinegar, red wine vinegar)
good bread, preferably with raisins or cranberries and/or walnuts (some added texture), toasted

Thursday Dinner
Zucchini & Corn Quesadillas
From Random Anderson

Ingredients:
3 Tbsp. Olive oil, plus more for prepping tortillas
1 small onion, diced
1 tsp. Salt
3 garlic cloves, minced
1 medium zucchini, halved lengthwise then sliced into thin crescents
6 ears of corn (substituting for 1 cup frozen corn)
1/4 cup chopped fresh cilantro (optional)
4 tortillas (8 inch)
1-2 cups Pepper Jack Cheese, shredded

Friday Lunch

The Duck Quacking

Mango Chicken Wrap
From The Duck Quacking

Ingredients:
4 chicken breasts, cooked and shredded (substituting for 1/2 bbq chicken shredded)
1 mango cubed
3 tablespoon of Mayo
Pepper
(pinch of chili powder) -omitted here but I tried it before and adds a bit of kick to it.
4 tortillas (substituting for corn wraps)

Friday Dinner

Elana’s Pantry

Cobb Salad
From Elana’s Pantry

1 small size chicken breast, cooked (about ½ pound before cooking)
6 large romaine lettuce leaves, sliced into thin strips
1 cup cherry tomatoes, sliced in half
1 avocado, diced
4 hard boiled eggs, sliced into quarters
8 pieces turkey bacon, cooked to a crisp and crumbled
ranch dressing, to taste

Saturday Lunch

Spicy Potato Burritos
From Mission Vegan

Ingredients:
2 pounds of red and baby yukon golds.
cumin
chili powder
dried oregano
salt and pepper
4 tortillas

Saturday Dinner

Chat & Chew

Perfect Grilled Steak
From Chat and Chew

Ingredients:
1 porterhouse, flank, or rib-eye steak,
  1 3/4 pounds and 1 1/2 inch thick
coarse salt
round pepper
 
 
 

Grocery List

Printer-friendly shopping list

3 lb Boneless, skinless chicken breast
1 whole chicken for roasting
3 lb pork tenderloin
1 flank steak
8 pc turkey bacon

1 mango
broccoli
at least 7 zucchini
at least 6 ears corn
at least 1 pint raspberries
salad greens
8 cups baby spinach
1 cup cherry tomatoes
3 lbs baby red potatoes or yukon gold potatoes
cucumbers
carrots
1 bunch celery
grapes
red peppers
onions
4 lemons
1 avocado
thyme
2 bunch cilantro
1 bunch parsley
fresh dill

3 15 oz canned chickpeas
1 package tortillas
1 package pita
chipotle peppers

caramelized pecans
vegetable bouillion cubes/powder
Bragg’s Seasoning (or soy sauce or tamari)
1/4 teaspoon xanthan gum

1 lb firm tofu
greek yogurt or sour cream
18 eggs
feta cheese
1-2 cups pepper jack cheese, shredded
rice milk
tahini
bread

Refrigerator and Pantry Staples:
apple cider vinegar
raspberry vinegar
honey
paprika
cumin
chili powder
ranch dressing
extra virgin olive oil
vegetable oil
dijon mustard
garlic
coriander
garlic powder
flour
mayonnaise
salt
pepper

Printer-friendly shopping list

Rachel Rappaport is a food writer and recipe creator who lives in Baltimore, Maryland. You can check out over 600 of her original recipes at her award winning food blog, Coconut & Lime.

1 Comment »

  1. Very nicely done, Rachel You’ve got some lunch classics on here, and I think you tie your meals together very well. I usually don’t buy into meal plan concepts, but I could see myself going for this one!

    Comment by Haley J. — July 30, 2009 @ 2:38 pm

RSS feed for comments on this post. TrackBack URI

Leave a comment