Saturday, July 18, 2009

Eat good this week for under $100

A Monday thru Friday meal plan for under $100. Breakfast, Lunch and Dinner.

B- Frozen Waffle sandwiches:
Heat frozen whole grain waffles, cut in half, smear with peanut butter, drizzle with honey, and place half a banana(cut the long way)on one side. Top with other half and serve.

L- Egg salad sandwiches made with tomatoes:
6 hard boiled eggs
1/2 cup mayonnaise
1 teaspoon prepared yellow mustard
1/4 cup chopped green onion
salt and pepper to taste
1/4 teaspoon paprika
1 medium diced tomato

Dice egg and add remaining ingredients, mix well. Serve with grapes and potato chips.

D- Meatloaf with peas and mashed potatoes
1 egg
3/4 cup milk
1 cup shredded sharp cheddar cheese (4oz)
1/2 cup quick-cooking oat
1/2 cup chopped onion
1 teaspoon salt
1 1/2 lbs grass fed ground beef
2/3 cup ketchup
1/2 cup packed brown sugar
1 1/2 teaspoons prepared mustard
In a bowl, beat the egg and milk. Stir in cheese, oats, onion, and salt. Shape into 8 equal sized loaves. Place in non-stick baking pan. Sauce: Combine ketchup, brown sugar and mustard. Spoon over each loaf so they are all covered in the sauce.
Bake uncovered at 350 degrees for 45 minutes.

B- Fried egg sandwiches and blueberries

L- Frozen pizza with raw carrots and green pepper strips

D- Grilled pork chops
Steamed carrots(make extra for Thursday)
Butter noodles
1 package egg noodles
1/2 stick of butter
1 tablespoon dried parsley
2 tsp garlic powder
2 table spoons grated Parmesan cheese
1/2 tsp salt

Cook noodles. In hot pan place butter and spices. Add noddles mix well and add cheese.


B- French toast and bananas (see previous post for how to make french toast)

L- Grilled cheese sandwiches with grapes and chips

D- Spaghetti with sauteed zucchini

Saute zucchini in butter until softened add to cooked spaghetti sauce and toss with cooked noodles.

B- Scrambled eggs with toast and blueberries

L- Boxed mach and cheese with peas

D- Asian chicken thighs and steamed rice with carrots and peas.
6 bone-in chicken thighs (about 1-3/4 pounds)
5 teaspoons olive oil
1/3 cup warm water
1/4 cup packed brown sugar
2 tablespoons orange juice
2 tablespoons soy sauce
2 tablespoons ketchup
1 tablespoon white vinegar
4 garlic cloves, minced
1/2 teaspoon crushed red pepper flakes
1/4 teaspoon Chinese five-spice powder(can be omitted)
2 teaspoons cornstarch
2 tablespoons cold water

In a large skillet over medium heat, cook chicken in oil for 8-10 minutes on each side or until juices run clear. In a jar with a tight-fitting lid, combine the warm water, brown sugar, orange juice, soy sauce, ketchup, vinegar, garlic, pepper flakes and five-spice powder; shake until sugar is dissolved.
Pour over the chicken. Bring to a boil. Reduce heat; simmer, uncovered, for 30-35 minutes or until chicken is tender, turning occasionally.
Combine cornstarch and cold water until smooth; gradually stir into the pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Serve over basmati rice cooked with some chicken broth and peas and carrots.


B- Quick oats with milk and blueberries

L- Peanut butter and jelly sandwiches with grapes

D- Spinach and potato curry
2 bunches spinach
1 tablespoon minced garlic
2 tsp minced ginger
1 onion diced
1 can green chilies (small can)
1 15oz can coconut milk (use as needed to moisten)
2 tablespoons Madras curry powder
salt and pepper to taste
10-12 med. to small red potatoes boiled and then diced
olive oil

Soften onions in olive oil, then add ginger and garlic. Add spinach and more olive if needed. Saute all together until spinach is wilted and softened. Remove mixture and place in blender or food processor. Add half of the coconut milk and all of the curry powder, and a bit of salt and pepper. Puree adding more coconut milk as needed. Remove, stir in potatoes and heat if needed. Serve warm.

Shopping list:
OG waffles 1.99
OG bananas 1.50
2 loaves whole wheat bread (or make at home) 3.50
2 dozen local eggs 5.00
2 pints blueberries 3.00
1 box instant oats 2.50
2 lbs of grapes 2.00
bag of good potato chips 2.50
1 gallon OG milk 5.69
1 frozen pizza 2.50
1 bag baby OG carrots 1.50
1 big bag OG shredded cheddar cheese 3.97
1 box OG mac and cheese 1.79
1 big bag organic frozen peas 2.19(with $1 off coupon)
1 bag egg noodles 1.79
1 bag OG potatoes 3.79
1 lb unsalted butter 1.99
1 lb whole wheat spaghetti 1.59
OG pasta sauce 2.79
local zucchini 1.00
1 pack smart chicken(or veg.fed hormone/antibiotic free) 6 thighs 4.79
1 1/2 lbs local grass fed beef 6.00
2 bags OG spinach 5.00
1 can green chilies .99
1 can OG coconut milk 1.69
1 jar OG peanut butter 3.29
1 jar real fruit spread 2.59 ( I make my own)
1 OG green pepper 1.99
1 local tomato .89
1 1/2 cups OG basmati rice from bulk bin 1.29
Bag OG cheese sticks 4.09
Og 6 pack of yogurt 3.29
Box of OG microwave popcorn 3.19
Bag of OG apples 4.99
Total cost: 99.94
Hope you have a great week!

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