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 Aug 16-22
 
By Lynne Daley of Cafe Lynnylu

 
My menu is designed tantalize your palate with colorful vegetables and fruits, fresh herbs, seafood, such as shrimp and omega rich salmon, and the ever versatile chicken. A pound of fresh shrimp, although expensive, is used for two substantial meals. Cheese and dairy products are used sparingly. Emphasis is on more seasonal products, scant use of processed foods, but heavy on flavor, making the meals satisfying, healthy and easy on your budget.. Most of the meals take only 20-30 minutes to prepare with the exception of the roast chicken., but you get a super quick second meal from the leftovers, such as the barbecue chicken pizza. Feel free to mix and match these meals according to availability and time. For example, find out from your fishmonger or grocery store when the seafood shipment comes in; or from the produce manager at your local grocer, the best time to buy the freshest vegetables, herbs and fruits. Shop wisely. You will save money and your precious time.

Sunday Lunch

Photo: Lynne Daley

Bacon and Arugula Tart
from Cafe Lynnylu

Ingredients:
6 bacon slices, cut into 1/2-inch pieces
1/2 cup chopped shallots
6-8 ounces baby arugula or baby spinach leaves, coarsely chopped
2 teaspoons balsamic vinegar
1-cup heavy cream
3 large eggs
1/2-teaspoon salt
1/4 teaspoon freshly ground black pepper
3/4 cup shredded Gruyere, Emmental or Swiss cheese
A 9-inch purchased pastry crust.

Sunday Dinner

Photo: Lynne Daley

Shrimp and Grits
From Cafe Lynnylu

Grits Ingredients:
4 cups chicken broth
1/2 teaspoon salt
2 tablespoons unsalted butter
1-cup stone ground grits,
1/4 cup heavy cream

Shrimp Topping Ingredients:
1 1/2 links (about 8 ounces) andouille sausage or other spicy sausage, cut into 1/4-inch-thick slices
4 ounces smoked ham, chopped
2 tablespoons unsalted butter
1/2 pound large shrimp, peeled and deveined
2 tablespoons mild tomato salsa
1/4 teaspoon minced garlic
1/2 cup sliced green onions (to garnish)
Pinch of Southwest seasoning (to garnish)

Monday Lunch

Photo: Lynne Daley

Shrimp Salad on Naan
From Cafe Lynnylu

Ingredients:
1 small carrot, peeled and shredded
2 teaspoons rice wine vinegar
1/2 pound small shrimp, cooked or large shrimp, cooked and chopped
1 tablespoon chopped fresh cilantro
1 tablespoon chopped green onion
2 tablespoons reduced-fat mayonnaise
1-tablespoon low-fat yogurt
1-1/2 teaspoons fresh lime juice
Pinch of salt
Pinch of cayenne pepper
1 large or 2 small naan
4 very thin cucumber slices
Chopped romaine

Monday Dinner

Photo: Little Teochew

Salt Roasted Chicken
From The Little Teochew

Ingredients:
1 whole chicken
1 tablespoon salt
As many unpeeled cloves of garlic as you like
 
 
 
 

Monday Dinner 2

Photo: Lynne Daley

Succotash
From Cafe Lynnylu

Ingredients:
2 cups fresh, shelled butter or baby lima beans
3 large ears of corn, about 2 cups
2 tablespoons unsalted butter
Freshly ground black pepper
1/4 cup heavy cream
1/3 cup minced country ham, or chopped ham
 
 

Tuesday Lunch

Photo: Lynne Daley

BBQ Chicken Pizza
From Cafe Lynnylu

Note: To make this pizza a snap to prepare, use a frozen pizza crust or refrigerated pizza dough.

Bread Machine Pizza Dough Ingredients:
Makes one 12-14 inch crust
3/4 cup water (80-90ºF)
2 tablespoons oil
2 cups all-purpose flour
1/2 teaspoon sugar
1/2 teaspoon salt
1 1/2 teaspoons bread machine yeast

BBQ Chicken Topping Ingredients:
1 1/2 cups leftover roast chicken
1/3 cup barbecue sauce plus 2 tablespoons
1 cup canned black beans, rinsed and drained
1 large jalapeno pepper, sliced
2 ripe plum tomatoes, thinly sliced
1 1/2 cups shredded Monterey Jack cheese

For Garnish
3 green onions, thinly sliced
1/2 avocado, sliced
2 tablespoons sour cream

Tuesday Dinner

Photo: Lynne Daley

Grilled Chicken and Sausage Kebabs with Hot Red and Green Cabbage Slaw
From Cafe Lynnylu

NOTE: No time to shred cabbage-buy pre-shredded cabbage mix.

Kebab Ingredients:
Juice of 1 lime
1-cup beer, lager or any light colored beer
1-teaspoon honey
1-2 cloves garlic, minced
1 bay leaf, torn
1/3 cup olive oil
1/4 teaspoon freshly ground black pepper
1/2 teaspoon salt
1 lb boneless chicken breast, cut into 1 inch pieces
1 link kielbasa, or smoked sausage of choice such as andouille, about 3/4 pound, cut into 1 inch slices
bamboo skewers

Hot Red and Green Cabbage Slaw Ingredients:
4 slices (4 ounces) bacon, cut in half
1/2 cup apple-cider vinegar
1/3 cup maple syrup (grade B, if available)
1/2 teaspoon ground celery seed
1/4 teaspoon ground black pepper
3/4 cup (2 stalks) sliced leeks
3 cups shredded green cabbage
1 1/2 cups shredded red cabbage
1/2 cup (2 medium) grated carrots

Wednesday Lunch

Photo: UmamiGirl

Grilled Cheese with Bacon and Arugula
From UmamiGirl

Ingredients:
4 slices good, crusty sandwich bread, such as a sourdough boule or a loaf of chewy rye ,sliced to approximately 1/4-inch thickness
1 tablespoon Dijon mustard
1/4 pound Fontal or Havarti cheese, more or less depending on the size of the bread
4 slices good bacon, cooked until just crisp
2 small handfuls baby arugula
1-2 Tablespoons butter

Wednesday Dinner

Photo: Lynne Daley

Pasta with Zucchini, Yellow Squash and Toasted Almonds
From Cafe Lynnylu

Ingredients:
2 cups cherry tomatoes, halved
2 tablespoons minced shallots
1 teaspoon minced fresh thyme
2 tablespoons fresh lime juice
3/4 teaspoon kosher salt
1/2 teaspoon freshly ground pepper
1/4 teaspoon sugar
5 teaspoons extra-virgin olive oil, divided
1 (9-ounce) package refrigerated linguine or fettuccine
1 1/2 teaspoon minced fresh garlic
1 1/2 cups chopped zucchini (about 1/2 pound)
1 1/2 cups chopped yellow squash (about 1/2 pound)
3/4 cup chicken broth
3 tablespoons chopped fresh basil, divided
1/3 cup (1 1/2 ounces) grated fresh Parmesan cheese
3 tablespoons sliced almonds, toasted

Thursday Lunch

Photo: Dragon’s Kitchen

Ham and Vegetable Frittata
From Dragon’s Kitchen

Ingredients (doubled from original recipe):
1-tablespoon butter
1-tablespoon olive oil
1/4 teaspoon hot pepper flakes
1/4 cup red onion, chopped
1 garlic clove, minced
2/3 cup ham, chopped
1/2 red pepper, chopped
1/2 yellow pepper, chopped
1/2 cup grape tomatoes, halved
1-teaspoon rosemary, chopped
6 eggs
Pepper to taste
1/3 sharp white cheddar, grated

Thursday Dinner

Photo: Sippity Sup

Seared Spiced Salmon
From Sippity Sup

Ingredients:
4 Salmon fillets, 4-6 ounces each, with skin attached
1-teaspoon chili powder
1/2 teaspoon cinnamon
1/4 teaspoon salt
1/4 teaspoon pepper
2 tablespoons canola oil
1 scant teaspoon sesame oil
 
 

Thursday Dinner

Photo: Latest Addictions

Spinach and Mango Salad
From Latest Addictions

Ingredients:
1/4 cup olive oil
1/4 cup white rice vinegar
1/4 cup mango juice (or tropical juice)
Salt and freshly ground pepper, to taste
1 garlic clove, peeled and minced
1 ripe mango, peeled and sliced
1 bag baby spinach
2 tablespoons sunflower seeds
2 tablespoons green pumpkin seeds (pepitas)

Friday Lunch

Photo: For The Love Of Cooking

Cilantro Salad with Lime Vinaigrette
From For The Love Of Cooking

Salad Ingredients:
Romaine lettuce
Handful of grape tomatoes
2 green onions, sliced
2 small baby bell peppers – red, yellow or orange, diced
1/2 cup black beans
1/2 cup sweet frozen corn, thawed
1 tbsp raw or toasted pumpkin seeds
1 avocado, diced
2 tbsp cotija cheese, ( Feta cheese can be substituted)
1 handful of tortilla strips for salads

Cilantro Lime Vinaigrette Ingredients:
1/2 cup of chopped cilantro
1/4 cup canola oil
1-2 tbsp fresh lime juice
1 tbsp apple cider vinegar OR red wine vinegar
Salt and pepper to taste
1 clove garlic, minced
1/2 tsp oregano

Friday Lunch 2

Photo: Lynne Daley

Cantaloupe Granita
From Cafe Lynnylu

Ingredients:
2 cups coarsely chopped ripe cantaloupe
1/4 cup sugar
1/2 tablespoon lemon juice
1 tablespoon Triple Sec
1-cup ice cubes

Friday Dinner

Photo: Lynne Daley

Wild Mushroom Agnolotti with Walnut Sage Butter Sauce
From Cafe Lynnylu

Ingredients:
1 (9oz.) package refrigerated mushroom agnolotti or other fresh ravioli
6 tablespoons unsalted butter
1/2 cup toasted chopped walnuts
1/2 cup fresh sage leaves
Salt and freshly ground pepper to taste
Freshly grated Parmigiano Reggiano

Saturday Lunch

Photo: Ezra Poundcake

Vegetable Fajitas
From Ezra Poundcake

Ingredients:
1 onion, sliced
3 peppers (any color), seeded and cut into strips
1 garlic clove, crushed
8 ounces mushroom caps, sliced
6 tablespoons vegetable oil
2 tablespoons chili powder
Salt and freshly ground black pepper
4-6 flour tortillas, warmed
Garnish: cilantro, lime, sour cream, guacamole

Guacamole Ingredients:
1 avocado
1 shallot, roughly chopped
1 green chile, seeded and roughly chopped
Juice of 1 lime

Saturday Dinner

Photo: Lynne Daley

Asian Peanut Butter Pesto Grilled Chicken
From Cafe Lynnylu

Ingredients:
olive oil
fresh garlic (optional)
canned organic tomatoes
salt
dried Italian herbs
olive oil
eggplants
sliced sourdough bread
breadcrumbs (or 2 more pieces of bread for toasting and food processing)
tomatoes (fresh, for garnish)
basil (for garnish)

Grocery List

Printer-friendly shopping list

Meats/Seafood:
1 pound sliced bacon
1-pound large shrimp
1-10 ounce package chopped smoked ham
1 pound package spicy sausage or kielbasa
1 large whole chicken
4 salmon fillets-about 1-1-1/2 pounds
2 pounds boneless chicken breasts

Produce:
3 pints cherry or grape tomatoes
4 shallots
1 cantaloupe
2 avocados
1 red onion
1 large package baby arugula
1 large bag spinach
2 -3 bunches green onions
1 knob fresh ginger
4 red bell peppers
2 yellow bell pepper
1 green pepper
8-ounces mushroom caps
Onions
2 jalapeno peppers
1 mango
1 English cucumber
2 medium zucchini
2 medium yellow squash
Baby Lima beans-enough for 2 cups-fresh or frozen
4 large ears fresh corn or frozen-enough for 3 cups
1 large green cabbage, 1 small red cabbage or pre-shredded coleslaw mix
1 bunch leeks
2 limes
1 lemon
2 mild green chiles
2 bunches green onions
herbs-cilantro, mint, basil, sage, rosemary, thyme
carrots
Romaine lettuce

Dairy/Frozen Foods:
1 dozen eggs
2 cups heavy cream
9 ounce package refrigerated linguine
Yogurt or sour cream
Parmesan cheese
White cheddar cheese
Feta cheese
Unsalted butter
Frozen corn

Pantry:
2 cans black beans
Stone ground grits
Chicken broth
Tomato salsa
Peanut butter (crunchy)

Miscellaneous:
1 loaf good sandwich bread
1 package naan or pita bread
1 package flour tortillas
Corn tortilla strips
Mango juice
Walnuts
Pumpkin seeds
Sunflower seeds
Bamboo Skewers

Staples:
Southwest seasoning
Celery seed
Bay leaves
Chili powder
Oregano
Cinnamon
Hot pepper flakes
Barbecue sauce
Honey
Maple syrup
White and Red Wine vinegar
Balsamic vinegar
Olive oil
Dijon mustard
Sesame oil

Printer-friendly shopping list

Lynne Daley’s love of cooking and photography led her to begin blogging. You can see more of her delicious recipes and photos at her blog Cafe Lynnylu.

2 Comments »

  1. Hello Lynne,

    Thank you so much for this wonderful site! I was desperate for inspiration and stumbled(via Google)here. What a thrill it has been this week with the amazing food!! I have shared with so many friends and family memebers. I feel as if I have won the foodie lottery here!! :)

    Carolyn

    Comment by Carolyn Cary — August 20, 2009 @ 1:36 pm

  2. Great! We hope to continue inspiring you to cook great meals. Thanks for commenting.

    Comment by Lynne — August 27, 2009 @ 4:42 pm

RSS feed for comments on this post. TrackBack URI

Leave a comment