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Meal Plan for Oct 11-17
 
By Rachel Rappaport from Coconut & Lime

 

Sunday Lunch

Photo: NOLA Cuisine

Roast Beef Poor Boy
From NOLA Cuisine

Ingredients:
For the Beef:
2 lbs Beef Round, I used a bottom round Roast
Water, enough to cover by one inch in a dutch oven

For the Gravy:

1/2 Cup Flour
1 Tbsp Garlic Powder (must be powder, not granulated)
1 tsp Black Pepper
2 tsp Kosher Salt
1/4 Cup Oil
1 tsp Kitchen Bouquet
3 Cups Broth, reserved from the boiled beef (maybe more if your gravy gets too thick)

For the Po Boy:
2 ten inch French Loaves, see article above
Mayonnaise
2 Tomatoes, sliced
2 Cups shredded Iceburg Lettuce
1 Dill Pickle, sliced

Sunday Dinner
Eggplant Tofu Parmigiana
From Food Geekery

Ingredients:
Sauce:
* 1.5 – 2 lb Roma Tomatoes (skinned and seeded)
* 2 Tbs Fresh Basil
* 2 Tbs Fresh Chives
* 1 Tbs Fresh Oregano
* 1 tsp Fresh Thyme
* 2 Cloves of Garlic (minced)
* Pinch of Sugar
* Salt to taste
* Black Pepper to taste

Everything else:
* Eggplant (medium sized)
* 12oz Extra Firm Tofu
* 1/2 c Panko Bread Crumbs
* 1/2 c White Flour
* 1/2 tsp Baking Powder
* 2 Eggs (blended well with 1 Tbs water)
* 1 tsp Dried Oregano
* 5 Tbs grated Pecorino Cheese (I used Sheep’s milk Pecorino Sardo, but Parmesan would work, too)
* 4 oz shredded Goat Gouda or other cheese (Mozzarella would work here, just less flavorful)
* 1/2 c Light Olive Oil (for frying)
* Salt to taste
* Black Pepper to taste

Monday Lunch

Photo: Gluten-Free Bay

Balsamic Tuna Salad
From Gluten-Free Bay

Ingredients:
2 6-ounce cans of chunk light tuna in water
1/2 cup red and yellow bell peppers, diced finely
1/4 cup kalamata olives, chopped OR 2 small dill pickles, diced
1 Tbsp finely chopped fresh dill
1 Tsp finely chopped fresh thyme
2 Tbsp extra virgin olive oil
2 Tbsp balsamic vinegar
1 Tbsp dijon mustard
Freshly ground pepper (a generous amount)
Optional: 1-2 Tbsp mayonnaise
Optional: 1 Tsp chopped chives

Directions:
In parfait glasses or tall drinking glasses, layer granola, yogurt, and fruit. Serve with a plate of simple cookies, or with additional fresh fruit.

Monday Dinner
Leftover Roast Beef Italian Stew
From Kalyn’s Kitchen

Ingredients:
1/2 onion chopped
1/2 green pepper chopped (or more)
1 T olive oil
8-10 oz. leftover roast beef or steak (about 1 1/2 cups diced beef cubes)
2 cups beef stock (or 1 can beef broth plus a little water)
1 cup slow roasted tomatoes (or 1 can diced tomatoes)
1/2 T dried oregano
1/2 T dried basil
1 cup mushrooms, cut in large chunks
1-3 T chopped fresh basil (or frozen chopped basil.)

Tuesday Lunch
Pasta with Tomatoes, Pine Nuts and Basil
From Muffin Top

Ingredients:
1/8 cup olive oil
1/4 cup pine nuts
1 garlic clove, minced
2 large tomatoes, seeded and chopped
1/4 cup chopped fresh basil (a large handful is what I’d call it)
2 teaspoons chopped fresh oregano or 1/2 teaspoon dried, crumbled
Salt and pepper
4 ounces angel hair pasta, freshly cooked
grated parmesan cheese (optional)

Tuesday Dinner

Photo: Closet Cooking

Hainanese Chicken Rice
From Closet Cooking

Ingredients:
1 chicken
7 cloves garlic
5 slices ginger
1 teaspoon salt
water
1 tablespoon sesame oil
1 tablespoon light soy sauce
1/2 teaspoon brown sugar
3 cloves garlic (chopped)

Wednesday Lunch
Kimchi Fried Rice Lunch Bento
From Lunch in a Box

Ingredients:
2/3 cup pork or beef, chopped into bite-sized pieces. I used a mixture of leftover carnitas braised pork and cocktail sausages here
1 Tb vegetable oil
1 large carrot, diced (about 4 oz or 120g)
1/2 onion, diced (about 5 oz or 140g)
1 large zucchini, diced (about 4 oz or 110g). I often use chopped bell peppers instead of zucchini.
5.5 oz mushrooms (160g), sliced. I used enoki mushrooms here, cut into one-inch lengths.
2/3 cup kimchi (about 4.5 oz or 125g) or more, sliced.
5.5 cups leftover cooked white or brown rice (about 750g). You’ll get good results from using rice that you’ve refrigerated, breaking apart large clumps of rice beforehand.
3 large eggs, beaten
3 green onions (scallions), sliced thin
1/4 cup stock
1 Tb or more hot pepper paste (kochujang or chogochujang), to taste
1.5 Tb soy sauce
ground toasted sesame seeds to taste (see Note)
sesame oil (to taste)

Wednesday Dinner

Photo: Just Braise

Braised Pork Chops
From Just Braise

Ingredients:
1/2 tablespoon unsalted butter
olive oil
2 thick cut pork chops on the bone
1/2 teaspoon cinnamon
1 teaspoon cumin powder
1 teaspoon coriander powder
salt/ pepper
2 good cooking apples (Granny Smith, Empire, Rome, Courtland), sliced into 16 wedges
3/4 cup dark rum
1/4 cup spiced apple cider

Wednesday Dinner 2
Curried Quinoa Salad
From Wasabimon

Ingredients:
1/4 cup plain yogurt
1 tablespoon fresh squeezed lime juice
2 teaspoons yellow curry powder
1 teaspoon fresh ginger, peeled and finely grated
1 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 tablespoons vegetable oil
1-1/3 cups uncooked quinoa
2 mangoes, cut into 1/2-inch chunks
1 red bell pepper, seeded and cut into 1/4-inch chunks
1 fresh serrano chile, seeded and minced
1/4 cup fresh mint, chopped
1/2 cup salted roasted cashews or peanuts, chopped

Thursday Lunch

Photo: Confections of a
Foodie Bride

California Rolls
From Confections of a Foodie Bride

Ingredients:
California Roll Ingredients:
1 small avocado, peeled, pitted and sliced into 1/4-1/2 inch strips
1/2 small cucumber, peeled and matchsticked
4-5 crab sticks
2 Tbsp sesame seeds, toasted
Pickled ginger, for serving
Wasabi paste, for serving
Lite soy sauce, for serving
Nori (seaweed wrappers)
1 recipe sushi rice (below)

Sushi Rice Ingredients:
1 cups sushi or short grain rice
1 tablespoons rice vinegar
1 tablespoons sugar
1/2 tablespoon kosher salt

Thursday Dinner
Pork and Kimchi Stew
From My Korean Kitchen

Ingredients:
200 g pork (shoulder loin)
1 tbsp refined rice wine
sprinkles ground pepper
2 fistfuls Kimchi
1/4 onion
1/3 tofu
1/2 stalk of a spring onion
2 shiitake mushrooms
1 green chili
2 tsp Korean chili powder
1 tsp Gochujang
2 tsp soy sauce
1/4 tsp minced garlic
2 sprinkles ground pepper

Friday Lunch

Photo: Tammy’s Recipes

Best Waffle Batter
From Tammy’s Recipes

Note: Serve with fresh fruit.

Ingredients:
1 3/4 cups flour
2 tablespoons sugar
1 tablespoon baking powder
2 eggs
1 3/4 cups milk
1/2 cup oil or melted butter
1 teaspoon vanilla

Friday Dinner

Photo: The CookMobile

Grown-Up Grilled Cheese Sandwiches
From The CookMobile

Note: Serve with celery and carrot sticks

Ingredients:
4 pcs of thick french bread slices
4 slices of provolone cheese
fresh basil leaves
stramato, thinly sliced
balsamic vinegar
olive oil
salt and pepper

Saturday Lunch

Photo: Gluten-Free Gobsmacked

Nori Wrap Sandwiches
From Gluten-Free Gobsmacked

Ingredients:
Nori (seaweed wrappers)
1/4 an avocado
some super thin smoked turkey slices
julienned carrots
shredded napa cabbage.

Saturday Dinner
Stuffed Tomatoes
From Lisa’s Kitchen

Ingredients:
5 large beefsteak tomatoes
1 cup of chopped fresh parsley
3/4 cup of bread crumbs or cornmeal
3/4 cup of grated cheddar cheese
1/4 cup of grated parmesan cheese
1 tablespoon of lemon juice
1/2 teaspoon of freshly cracked black pepper
2 tablespoons of olive oil

Grocery List

Printer-friendly shopping list

1 beef roast
1 small pork loin
1 eggplant
16 oz extra firm tofu
15 oz canned diced tomatoes
12 oz canned tuna
10 oz crimini mushrooms
4 oz gouda
4 oz cheddar
4 oz provolone
1/3 lb sliced turkey
1 quart beef stock
kimchi
2 lb chicken breasts
carrots
celery
apples
lettuce
green peppers
Parmesan
6 lb tomatoes
pine nuts
fresh basil
2 avocados
imitation crab stick
nori (seaweed wrappers)
French rolls

Note: the list assumes that one has basic spices, cooking oils and vinegars and basic condiments as well as other staples such as flour, sugar, rice, and pasta.

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.

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