Tuesday, May 3, 2011

5 Day Meal Plan - Southwest Flair

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.

Example 5 Day Meal Plan
Monday - Black Bean Soup
Save leftover soup for Thursday dinner. The soup will be the spread for the burritos.

Tuesday - Santa Fe Rice
Save leftover rice for Thursday as filler for the burritos.

Wednesday - Mango Salsa Chicken and Quinoa
Cook four chicken breasts instead of two. Then you can use the leftover chicken for Friday's dinner and save some time in the kitchen.

Thursday - Black Bean and Quinoa Burritos
This burrito is a delicious combination of leftovers and whatever fresh ingredients you want!

Friday - Mango Chicken Salad
Use the extra chicken from Wednesday and make a delicious salad. Use up whatever extra veggies you have. You can even put quinioa or rice on the salad if you want.


Below is a grocery/ pantry check list for the needed ingredients:

Pantry/ Refrigerator/ Spice Rack  Staples (I usually have these ingredients on hand)
  • Taste Adventure Black Refried Bean Mix 
  • dried black beans 
  • rice 
  • Quinoa 
  • garlic
  • bag of yellow onions 
  • Lemon or Lime Juice
  • Salsa
  • cumin 
  • crushed red pepper 
  • sea salt
  • black pepper
Produce
  • 2-3 sweet potatoes 
  • 2 green bell peppers
  • 1 avocado*
  • bunch of cilantro
  • bunch of scallions
  • 1 or 2 jalapeƱo(s) 
  • 2-3  mangoes
  • 1 cup of cherry tomatoes, diced
  • 12 oz  fresh spinach
  •  head of Romain lettuce
Canned Goods/Pantry Items
  • 1 small can tomato sauce
  • flour or corn tortillas
  • tortilla chips*
Dairy and Meat
  • 1/2 cup shredded cheese*
  • 4 chicken breasts

* optional ingredients

3 comments:

  1. YESSSS!!!! This is just what I need!!! Maybe in the end here, if you're able to carry on - you could put together that cook book!

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  2. My husband bought the groceries for this 5 day meal plan at our local mexican market. For everything except quinoa and black bean soup mix the total came to $30. His comment coming home was, 'What's with all the produce?!'

    This week, we're eating cheaper and healthier than we have in months. I'm SO thankful to have had this 5 day plan to spell out the details my mom-brain couldn't put together.

    I love that we're saving by not cooking meat each night, yet not skimping on taste whatsoever.

    So far, no criticism of the plan, just hope they keep comin'!

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  3. This is awesome, Hana! So smart. I'm sending Josh to the store with the grocery list now. :)

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