Build a Family Legacy: One Week Meal Plan – Dinner

Here are you dinner recipes! Don’t be intimidated by the long shopping list. Many of these ingredients are on the other shopping lists too. However, I separated them for you because, let’s face it, some families don’t eat lunch together, some don’t eat breakfast together. This way, you can buy dinner for the whole week without purchasing extra ingredients for meals your aren’t going to make! Here ya go…

Shopping List

Dry Grocery:

black beans, canned

diced tomatoes, canned

navy beans, canned

kalamata or ripe olives

ground nutmeg

curry powder

dried oregano

Italian seasoning

red pepper flakes

salt

black pepper

chili powder

ground cumin

picante sauce

Sugar in the Raw

dried cranberries

sliced almonds

nonstick cooking spray

extra virgin olive oil

balsamic vinegar

baked nacho-flavored tortilla chips

whole grain bread

5-inch whole-wheat pita breads

Fresh Produce:

corn

red bell pepper

green bell peppers

avocado

jalapeno pepper

lime juice

romaine lettuce

plum tomatoes

green onions

garlic

fresh cilantro

yellow squash

zucchini

onion

mushrooms

fresh cut fruit salad

baby spinach

cherry tomatoes

bean sprouts

pear

celery

Frozen Foods:

frozen chopped spinach

Meat:

boneless skinless chicken breasts

organic ground bison

bacon

cooked, cubed chicken breast

Dairy:

plain Greek yogurt

shredded cheddar cheese

shredded mozzarella cheese

grated Parmesan cheese

whole milk ricotta cheese

eggs

mayonnaise

Dinner Recipes

Grilled Chicken with Black Bean Salsa

Ingredients: makes 4 servings

1/2 cup corn

1/2 can black beans, rinsed and drained

1/2 cup finely chopped red bell pepper

1/2 ripe medium avocado, diced

1 jalapeno pepper, minced

1/4 cup chopped cilantro

2 Tbsp lime juice

1/2 tsp salt, divided

1 tsp black pepper

1/2 tsp chili powder

4 boneless skinless chicken breasts (4 oz. each), pounded to 1/2-inch thickness

nonstick cooking spray

Directions: Combine corn, black beans, bell pepper, avocado, jalapenos, cilantro, lime juice and 1/4 tsp salt in medium bowl. Combine black pepper, chili powder and remaining 1/4 tsp salt in small bowl; sprinkle over chicken. Coat grill pan with cooking spray and heat over medium-high heat. Cook chicken 4 minutes per side or until no longer pink in the center. Serve each chicken breast with 1/4 cup salsa. Refrigerate remaining salsa for another use.

Taco Salad with Fresh Guacamole

Ingredients: makes 4 servings

nonstick cooking spray

1/2 pound organic ground bison

1 1/2 tsp chili powder

1 1/2 tsp ground cumin, divided

1/2 cup picante sauce

1 tsp Sugar in the Raw

6 cups shredded romaine lettuce

2 plum tomatoes, seeded and diced

1/2 cup chopped green onions

1/4 cup chopped fresh cilantro

28 baked nacho-flavored tortilla chips, crumbled

1/2 cup plain Greek yogurt

1/2 cup shredded cheddar cheese

Directions: Spray medium nonstick skillet with cooking spray; heat over medium-high heat. Brown bison 3-5 minutes, stirring to break up meat. After meat is browned, stir in chili powder and 1 tsp cumin. Let cool. Combine picante sauce, sugar and remaining 1/2 tsp cumin in small bowl. Place lettuce in 11×7-inch casserole dish. Layer with bison, tomatoes, green onions, cilantro and chips. Top with Greek yogurt; sprinkle with cheese. Spoon picante sauce mixture on top.

Fresh Guacamole

Ingredients:

2 avocados

1 clove garlic, minced

1 lime, juiced

1 small onion, finely chopped

1 ripe tomato, chopped

salt and pepper to taste

Directions: Peel and mash avocados in a medium bowl. Keep seeds. Stir in onion, garlic, tomato, lime juice, salt and pepper. Put seeds into mixture, refrigerate for 30 minutes. Serve.

Italian Stew with Warm Whole Grain Bread

Ingredients: makes 4 servings

1 tsp extra virgin olive oil

2 green bell peppers, cut into 3/4-inch pieces

1 yellow squash, cut into 3/4-inch pieces

1 zucchini, cut into 3/4-inch pieces

1 onion, cut into 3/4-inch pieces

4 oz. mushrooms, quartered

1 14 oz. can diced tomatoes

1 tsp dried oregano

1/2 tsp sugar

1/2 tsp Italian seasoning

1/8 tsp red pepper flakes

salt and pepper to taste

1 15 oz. can navy beans, rinsed and drained

3/4 cup shredded mozzarella cheese

1 Tbsp grated Parmesan cheese

whole grain bread

Directions: Heat oil in Dutch oven or large saucepan over medium-high heat. Add bell peppers, squash, zucchini, onion and mushrooms. Cook and stir 8 minutes or until onions are translucent. Stir in tomatoes, oregano, sugar, Italian seasoning and red pepper flakes. Season with salt and pepper. Reduce heat; cover and simmer 15 minutes or until vegetables are tender; stirring once. Remove Dutch oven from heat. Stir in beans; let stand, covered, 5 minutes. Top with cheeses. Warm bread in toaster. Serve.

Spinach & Bacon Quiches with Fruit Salad

Ingredients: makes 10 servings

3 slices bacon

1/2 small onion, diced

1 10 oz. package frozen chopped spinach, thawed and squeezed dry

1/2 tsp black pepper

1/8 tsp ground nutmeg

pinch salt

1 15 oz. container whole milk ricotta cheese

2 cups shredded mozzarella cheese

1 cup grated Parmesan cheese

3 eggs, lightly beaten

large prepared, fresh cut fruit salad

Directions: Preheat oven to 350 degrees F. Spray 10 muffin cups with nonstick cooking spray. Cook bacon in large skillet over medium-high heat until crisp. Drain pieces on paper towels. Let bacon cool; crumble. In same skillet, cook and stir onion 5 minutes or until tender. Add spinach, pepper, nutmeg and salt. Cook and stir over medium heat about 3 minutes or until liquid evaporates. Remove from heat. Stir in bacon; cool. Combine cheeses in large bowl. Add eggs; stir until well blended. Add cooled spinach mixture; mix well. Divide mixture evenly among prepared muffin cups. Bake 40 minutes or until set. Let stand 10 minutes. Run knife around edges to release. Serve hot or refrigerate and serve cold. Serve with 1 cup fresh fruit salad.

Curry Chicken Salad Pitas

Ingredients:

6 tablespoons plain Greek yogurt

1/4 cup mayonnaise

1 tablespoon curry powder

2 cups cooked, cubed chicken breast

1 ripe but firm pear, diced

1 stalk celery, finely diced

1/2 cup dried cranberries

1/4 cup sliced or slivered almonds, toasted

4 4- to 5-inch whole-wheat pita breads, cut in half

2 cups bean sprouts

Directions: Combine yogurt, mayonnaise and curry powder in a large bowl. Add chicken, pear, celery, cranberries and almonds; toss to combine. Fill each pita half with 1/2 cup chicken salad and 1/4 cup sprouts.

Pizza with Chef Salad

Order in. Get lots of veggies on top of your pizza, ask for light cheese, and ask if they offer whole wheat crust. Order a large Chef salad or Greek salad with dressing on the side.

Wilted Spinach Salad with White Beans & Olives

Ingredients: makes 4 servings

2 thick slices bacon, diced

1/2 cup chopped onion

1 15 oz. can navy beans, rinsed and drained

1/2 cup halved pitted kalamata or ripe olives

1 9 oz. package baby spinach

1 cup cherry tomatoes

1 1/2 Tbsp balsamic vinegar

black pepper

Directions: Cook bacon in Dutch oven or large saucepan over medium heat 2 minutes. Add onion; cook, stirring occasionally, 5-6 minutes or until bacon is crisp and onion is tender. Stir in beans and olives; heat through. Add spinach, tomatoes and vinegar; cover and cook 1 minute or until spinach is slightly wilted. Turn off heat; toss lightly. Transfer to serving plates. Season with pepper.

*Colored text denotes ingredients found in Juice Plus+.

Did I mention kids eat free with Juice Plus+? Can’t beat that! Click here to find out how you can give your kids 17 different fruits and vegetables every single day – for free!

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