Wednesday, May 11, 2011

5 Day Meal Plan - Mediterranean Taste

When you plan meals for the week consider meals that go well with one another so you can use up ingredients and even use leftovers with the next meal. Below is a sample meal plan with notes for use.

5 Day Meal Plan
Monday - Butternut Squash, Carrot and Apricot Stew
Serve with rice. 1/4 cup uncooked rice per serving.
If you make the whole recipe, you may have leftovers. Use the leftovers for lunch during the week.

Tuesday - Red Lentil Soup and Fresh Veggie Salad
Prepare Garbanzo Beans for Wednesday's dinner (Cook 1 cup of dried garbanzo beans to be used for hummus and Thursday's salad. Dried Bean Cooking Directions.)

Wednesday - Hummus Wraps
If there is leftover Lentil soup it will go well with the wraps. Save about 1/2 of the hummus for Friday's Hummus Pizza.

Thursday - Mediterranean Chicken Salad 
Cook an extra chicken breast and use it shredded up on the Hummus Pizza. Use up your veggies...saving enough to top your hummus pizza on Friday.

Friday - Hummus Pizza
Use leftover chicken from Thursday for a pizza topping. Make sure to start the crust early. It needs to rise for an hour to an hour and a half.

Below is a grocery/ pantry check list for the needed ingredients:
Pantry/ Refrigerator/ Spice Rack  Staples (I usually have these ingredients on hand)
  • olive oil
  • sea salt
  • freshly ground black pepper
  • cinnamon
  • allspice
  • cumin
  • crushed red pepper
  • 2 garlic cloves
  • saffron (look for it in a spice shop or Trader Joes)
  • red lentils (2 1/2 cup)
  • rice (1 - 2 cups)
  • dried garbanzo beans (1 cup) 
Canned Goods/Dried/Pantry Items
  • 1/2 cup dried apricots or prunes
  • 8 - 10 oz. can of tomato sauce
  • Greek olives*
  • tortillas or flat bread (for wraps)
  • ready made pizza crust or: 2 T active dry yeast and 2.5 to 3 c. whole wheat flour for making your own crust
Produce
  • 1 head or Romain lettuce
  • 12 oz spinach
  • 3-4 yellow onions (4 if you want onion on your hummus pizza)
  • 1 medium butternut squash
  • 1 bag/ bunch of carrots
  • 1 lime for fresh juice (or bottled lime juice)
  • 2-3 tomatoes
  • 1 cucumber
  • 1 lemon
  • I zucchini or eggplant
  • 1 red bell pepper*
Dairy and Meat
  • 2 chicken breasts 
  • feta cheese 



* optional ingredients

No comments:

Post a Comment