Healthy Food Plan for 14 Days WITH Shopping List

Lunch's

1. Cold Veggi Pizza
2. Hummus & Crackers
3. Turkey & Cream Cheese tortilla wrap
4. Tuna/mayo/relish in a wrap
5. Wraps with chicken & cream cheese/dressing
6. Tuna on Salad

 Cold Veggi Pizza

Ingredients
2 cans of refrigerated croissant dough (I used Trader Joe’s brand)
1 cup cream cheese, softened
1/2 cup Greek yogurt
1 clove garlic, minced
1/2 packet Ranch dressing mix*
1/4 tsp black pepper
1/2 tsp celery seed
1/4 tsp paprika
2 cups chopped veggies of your choice**
*1/2 packet was plenty for my tastes, but taste the dressing as you’re mixing and add more if needed ** I took the easy way out and bought a mixed bag with broccoli, cauliflower and carrots, and chopped it up. Bell peppers, onions, even cucumber would also be great.
Directions
Unroll the cans of croissant rolls and place on a baking sheet. Press together so it forms one big rectangle without seams. Bake according to package and allow to cool.
In a mixing bowl, combine the cream cheese, Greek yogurt, Ranch, and seasonings until smooth.
Spread the dressing over the crust in an even layer. Top with chopped veggies and cut into even squares. Serve cold.

Hummus & Crackers

Dinner's

1. Chili Roasted Salmon with Cilantro Cream 
2. Southwestern Pizza
3. Sweet & Savory Grilled Chicken w/ green beans
4. Fajita-Style Quesadillas
5. Minestrone
6. Fajita-Ranch Chicken Wraps 
7. Roman-Style Chicken w/ brown rice
8. Old-Fashioned Spaghetti and Meatballs
9. Chicken Piccata w/ red potatoes
10. Veggi Burgers w/ baked sweet potato fries
11. Sloppy Joes w/ green beans
12. Crab and avacado salad
13.  Garlic-Ginger Chicken Thighs 
14.  Vegetable Frittata

Chili Roasted Salmon with Cilantro Cream*

Makes: 4 servings
Prep time: 10 minutes
Cook time: 10 minutes
Ingredients
Nonstick cooking spray
4 tablespoons fresh lime juice
4 garlic cloves, smashed
2 teaspoons chili powder
2 teaspoons ground cumin
3 teaspoons olive oil
4 5-ounce skinless salmon fillets
1 1/2 cups frozen corn kernels, thawed
1 red bell pepper, thinly sliced
1 poblano pepper, thinly sliced
1/2 small red onion, thinly sliced
Salt
Freshly ground black pepper
1/3 cup light sour cream
2 tablespoons chopped fresh cilantro
Directions
1. Preheat the oven to 425 degrees. Mist 2 large baking sheets with cooking spray. In a small baking dish, mix together 2 tablespoons lime juice with garlic, chili powder, cumin, and 1 teaspoon olive oil. Add salmon and turn to coat; let sit.
2. In a medium bowl, toss corn, bell pepper, poblano pepper, and onion with remaining 2 teaspoons olive oil. Transfer corn mixture to one of the baking sheets; spread into a single layer.
3. Remove salmon from marinade and arrange on second baking sheet. Drizzle corn mixture with remaining salmon marinade. Season salmon and corn with salt and black pepper to taste and roast 8 to 10 minutes, until fish is just cooked through and vegetables are tender.
4. Mix together sour cream, cilantro, and remaining lime juice. Season with salt to taste. Spoon corn onto plates and add salmon. Drizzle cream over fish.
Nutrition facts per serving: 444 calories, 33g protein, 22g carbohydrate, 25g fat (5.9g saturated), 3g fiber

Southwestern Pizza*

Prep time: 8 minutes
Cook time: 10 minutes
Makes: 3 servings
Ingredients
Nonstick cooking spray
1 12-inch 100% whole wheat pizza crust
1 cup prepared tomato salsa
1 1/4 cups shredded reduced-fat 2 percent mozzarella
1 1/3 cups canned black beans, drained and rinsed
1 small sweet red pepper, seeded and thinly sliced (about 2/3 cup)
2 scallions, trimmed and thinly sliced
1/4 cup cilantro leaves for garnish (optional)
Directions
1. Heat the oven to 450 degrees. Coat a baking sheet with cooking spray. Place crust on sheet and top with salsa, 1 cup mozzarella, beans, sliced red pepper, and scallions. Top with remaining 1/4 cup cheese.
2. Place pizza in oven and bake 8 to 10 minutes or until mozzarella is melted. Remove from oven and garnish with cilantro if desired. Cut into six slices and serve.
Nutrition facts per serving (2 slices): 488 calories, 28g protein, 72g carbohydrate, 12g fat (5.4g saturated), 16g fiber
Pie Pointers
It's easy to turn an otherwise healthy pie into a calorie bomb. Keep things waistline-friendly with these tasty tips from Janel Ovrut, RD, a dietitian in Boston.
Add flavor. Spice up a jar of pizza sauce by adding herbs like basil, oregano, and rosemary.
Choose the right cheese. Instead of mild mozzarella, try Asiago, Parmesan, or sharp cheddar, which have stronger flavors.
Bulk it up. Pile your pizza high with "meaty" vegetables to create a heartier slice. Eggplant, artichokes, and zucchini are packed with fiber.

Sweet & Savory Grilled Chicken 

w/ green beans

4 servings

Active Time: 5 mintues
Total Time: 25 minutes

Ingredients

• 2 teaspoons light brown sugar
• 2 teaspoons dry mustard
• 1 teaspoon onion powder
• 1/2 teaspoon kosher salt
• 1/4 teaspoon white pepper or freshly ground black pepper
• 1-1 1/4 pounds boneless, skinless chicken breast (see Note)

Preparation

1. Combine brown sugar, dry mustard, onion powder, salt and pepper in a small bowl.
2. Coat both sides of chicken with the rub up to 30 minutes before grilling or broiling.
3. Preheat grill to medium-high or position a rack in upper third of oven and preheat broiler.
4. To grill: Oil the grill rack (see Tip). Grill the chicken, turning once, until an instant-read thermometer inserted into the thickest part registers 165°F, 4 to 8 minutes per side.
5. To broil: Line a broiler pan (or baking sheet) with foil and coat with cooking spray. Place the chicken on the foil. Broil, watching carefully and turning at least once, until an instant-read thermometer inserted into the thickest part registers 165°F, 10 to 15 minutes total.

Tips & Notes

• Make Ahead Tip: Store the rub in an airtight container for up to 3 months; coat the chicken with the rub up to 30 minutes before grilling or broiling.

• Note: It’s difficult to find an individual chicken breast small enough for one portion. Removing the thin strip of meat from the underside of a 5-ounce breast—the chicken tender—removes about 1 ounce of meat and yields a perfect 4-ounce portion. Wrap and freeze the tenders and when you have gathered enough, use them in a stir-fry or for oven-baked chicken fingers. If you can only find chicken breasts closer to 8- to 9-ounce each, you’ll only need 2 breasts for 4 servings—cut each one in half before cooking.
• Tip: Oiling a grill rack before you grill foods helps ensure that the food won’t stick. Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to coat the food with cooking spray.

Nutrition

Per serving: 140 calories; 3 g fat ( 1 g sat , 1 g mono ); 63 mg cholesterol; 3 g carbohydrates; 2 g added sugars; 23 g protein; 0 g fiber; 196 mg sodium; 198 mg potassium.
Carbohydrate Servings: 0
Exchanges: 3 lean meat
 

Fajita-Style Quesadillas*

 Makes: 8 servings

Prep 20 mins 

 Cook 8 mins to 10 mins

Ingredients

• 1/2 medium red or green sweet pepper, seeded and cut into bite-size strips
• 1/2 medium onion, halved and thinly sliced
• 1 fresh serrano pepper, halved, seeded, and cut into thin strips*
• 2 teaspoons vegetable oil
• 4 6-inch white corn tortillas
• Nonstick cooking spray
• 1/2 cup shredded Monterey Jack cheese (2 ounces)
• 2 thin slices tomato, halved crosswise
• 1 tablespoon snipped fresh cilantro
• Light dairy sour cream (optional)
• Cilantro and lime wedges (optional)

Directions

1. In a large skillet cook sweet pepper, onion, and serrano pepper in hot oil over medium-high heat for 3 to 5 minutes or until vegetables are just tender. Remove from heat.

2. Lightly coat one side of each tortilla with cooking spray. On the uncoated side of two of the tortillas, divide half of the cheese. Top with onion mixture, tomato slices, the 1 tablespoon cilantro, and the remaining cheese. Top with remaining tortillas, coated sides up.

3. Heat a very large skillet or griddle over medium heat. Cook quesadillas for 4 to 5 minutes per side or until cheese melts and tortillas are lightly browned. Cut each quesadilla into 4 wedges. Serve warm and, if desired, with sour cream, additional cilantro and lime wedges.

From the Test Kitchen

• *Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.

Nutrition Facts (Fajita-Style Quesadillas)

• Servings Per Recipe 8,cal. (kcal) 61,Fat, total (g) 4,chol. (mg) 6,sat. fat (g) 1,carb. (g) 5,Monosaturated fat (g) 1,Polyunsaturated fat (g) 1,fiber (g) 1,sugar (g) 1,pro. (g) 2,vit. A (IU) 292,vit. C (mg) 11,Thiamin (mg) 0,Riboflavin (mg) 0,Niacin (mg) 0,Pyridoxine (Vit. B6) (mg) 0,Folate (µg) 8,Cobalamin (Vit. B12) (µg) 0,sodium (mg) 41,Potassium (mg) 54,calcium (mg) 61,iron (mg) 0,Starch () 1,Fat () 1,Percent Daily Values are based on a 2,000 calorie diet

 Minestrone*

Ingredients

• 1 28 ounce can diced tomatoes with Italian herbs
• 2 cups water
• 1 14 - 15 ounce can garbanzo beans (chickpeas), rinsed and drained
• 1 cup low-sodium vegetable or chicken broth
• 1 medium yellow sweet pepper, chopped
• 2 teaspoons Italian seasoning or 1 teaspoon each dried basil and garlic powder
• 1 cup dry rigatoni or penne pasta
• 2 - 3 cups baby spinach
• Shaved Parmesan and/or fresh basil (optional)

Directions

1. In a Dutch oven combine the tomatoes, water, beans, broth, sweet pepper, seasoning, and pasta. Bring to boiling over high heat. Reduce heat to medium. Cook, covered, for 10 minutes, stirring occasionally, just until pasta is barely tender.

2. Stir in spinach. Ladle into soup bowls. Top with Parmesan cheese and/or fresh basil.

From the Test KitchenPantry:

• Italian seasoning, vegetable or chicken stock

Change Up:

• For a heartier version of this soup, substitute browned Italian sausage or cut-up chicken for the garbanzo beans. Vary the greens by swapping chopped fresh chard or kale for the spinach.

Nutrition Facts (Minestrone)

• Servings Per Recipe 4,cal. (kcal) 234,Fat, total (g) 2,carb. (g) 46,Monosaturated fat (g) 1,Polyunsaturated fat (g) 1,fiber (g) 7,sugar (g) 12,pro. (g) 10,vit. A (IU) 3013,vit. C (mg) 120,Thiamin (mg) 0,Riboflavin (mg) 0,Niacin (mg) 2,Pyridoxine (Vit. B6) (mg) 0,Folate (µg) 109,sodium (mg) 759,Potassium (mg) 353,calcium (mg) 141,iron (mg) 4,Percent Daily Values are based on a 2,000 calorie diet

 Fajita-Ranch Chicken Wraps*

Ingredients

• 12 ounces skinless, boneless chicken breast strips for stir-frying
• 1/2 teaspoon chili powder
• 1/4 teaspoon garlic powder
• Nonstick cooking spray
• 1 small red, yellow, or green sweet pepper, seeded and cut into thin strips
• 2 tablespoons bottled reduced-calorie ranch salad dressing
• 2 whole wheat, tomato, jalapeno, or plain flour tortillas, warmed*
• 1/2 cup Easy Fresh Salsa*
• 1/3 cup reduced-fat shredded cheddar cheese

Directions

1. Sprinkle chicken strips with chili powder and garlic powder. Coat a medium nonstick skillet with nonstick spray; heat over medium-high heat. Cook chicken and sweet pepper strips in hot skillet over medium heat for 4 to 6 minutes or until chicken is no longer pink and pepper strips are tender. Drain if necessary. Toss with salad dressing.

2. Divide chicken and pepper mixture between warmed tortillas. Top with Easy Fresh Salsa and cheese. Roll up; cut in half.

From the Test Kitchen*To warm tortillas:

• Wrap tortillas tightly in foil. Heat in a 350 degrees F oven about 10 minutes or until heated through.

Fresh Salsa

Ingredients

• 2 seeded and chopped tomatoes
• 1/4 cup finely chopped red onion
• 1/4 cup chopped yellow or green sweet pepper
• 2 - 3 teaspoons snipped fresh cilantro
• 1/2 teaspoon minced garlic
• 1/8 teaspoon salt
• Dash black pepper
• Few drops bottled hot pepper sauce

Directions

1. In a medium bowl combine tomatoes, red onion, pepper, cilantro, garlic, salt, black pepper, and, if desired, a few drops bottled hot pepper sauce. Serve immediately or cover and chill for up to 3 days. Stir before serving. Makes 1 2/3 cups.

Nutrition Facts (Fajita-Ranch Chicken Wraps)

• Servings Per Recipe 4,cal. (kcal) 224,Fat, total (g) 7,chol. (mg) 59,sat. fat (g) 2,carb. (g) 15,fiber (g) 1,pro. (g) 25,sodium (mg) 316,Starch () 1,Very Lean Meat () 3,Fat () 1,Percent Daily Values are based on a 2,000 calorie diet

 Roman-Style Chicken 

w/ brown rice

Ingredients

• 4 skinless chicken breast halves, with ribs
• 2 skinless chicken thighs, with bones
• 1/2 teaspoon salt, plus 1 teaspoon
• 1/2 teaspoon freshly ground black pepper, plus 1 teaspoon
• 1/4 cup olive oil
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 3 ounces prosciutto, chopped
• 2 cloves garlic, chopped
• 1 (15-ounce) can diced tomatoes
• 1/2 cup white wine
• 1 tablespoon fresh thyme leaves
• 1 teaspoon fresh oregano leaves
• 1/2 cup chicken stock
• 2 tablespoons capers
• 1/4 cup chopped fresh flat-leaf parsley leaves

Directions

Season the chicken with 1/2 teaspoon salt and 1/2 teaspoon pepper. In a heavy, large skillet, heat the olive oil over medium heat. When the oil is hot, cook the chicken until browned on both sides. Remove from the pan and set aside.
Keeping the same pan over medium heat, add the peppers and prosciutto and cook until the peppers have browned and the prosciutto is crisp, about 5 minutes. Add the garlic and cook for 1 minute. Add the tomatoes, wine, and herbs. Using a wooden spoon, scrape the browned bits off the bottom of the pan. Return the chicken to the pan, add the stock, and bring the mixture to a boil. Reduce the heat and simmer, covered, until the chicken is cooked through, about 20 to 30 minutes.
If serving immediately, add the capers and the parsley. Stir to combine and serve. If making ahead of time, transfer the chicken and sauce to a storage container, cool, and refrigerate. The next day, reheat the chicken to a simmer over medium heat. Stir in the capers and the parsley and serve.
SERVES 6; Calories: 266; Total Fat 13 grams; Saturated Fat: 2 grams; Protein: 28 grams; Total carbohydrates: 8 grams; Sugar: 4 grams; Fiber 1.5 grams; Cholesterol: 76 milligrams; Sodium: 1,307 milligrams

Old-Fashioned Spaghetti and Meatballs

Notes

Where we saved fat: stretched out the decadence of the beef by adding a Portobello mushroom and using an egg white; we added fiber by using whole-wheat spaghetti.

Ingredients

• 1 slice whole-wheat sandwich bread, ground into coarse crumbs
• 8 ounces ground sirloin
• 1 medium onion, chopped
• 1 portobello mushroom, stem removed and chopped
• 4 garlic cloves, chopped
• 1/4 cup fresh parsley leaves
• 1 large egg white
• Kosher salt and freshly ground black pepper
• Freshly grated nutmeg
• 2 tablespoons olive oil
• 1 (28-ounce) can whole peeled tomatoes in juice, crushed by hand
• 1/2 cup low-sodium beef broth
• 1 small bunch fresh basil
• 3 sprigs fresh thyme
• 8 ounces whole-wheat spaghetti
• Parmesan, for serving, optional

Pulse the sandwich bread in a food processor to form coarse crumbs. Add the beef, 1/4 cup onion, mushroom, 1 tablespoon garlic, parsley, and egg white; season with salt, pepper and nutmeg; pulse again to finely chop and combine. Portion into about 20 meatballs (about 1-inch in diameter) and place on a plate.
In a medium saucepan, heat the oil over medium heat; add the remaining garlic and onion. Cook, stirring occasionally, until tender, about 10 to 12 minutes. Stir in the tomatoes and broth. Tie sprigs of basil and thyme together with kitchen twine; add to the tomatoes. Bring to a simmer and cook, stirring occasionally, 20 minutes. Add the meatballs and continue to simmer, without stirring, until the meatballs are partially cooked, about 10 minutes. Turn the meatballs; cook 10 minutes more or until fully cooked.
Meanwhile, cook the pasta according to package directions in boiling salted water; serve the meatballs and sauce over the spaghetti.
Nutritional analysis per serving (analysis without optional Parmesan)
Calories 413; Total Fat 11g (Sat Fat 2.2g, Mono Fat 6.2g, Poly Fat 1.4g) ; Protein 24g; Carb 59g; Fiber 10g; Cholesterol 30mg; Sodium 639mg

Chicken Piccata 

w/ red potatoes

Notes

Piccata is a classic preparation for chicken, but can be heavy on your diet as it's a butter and wine-based sauce. This lighter version saves you calories by adding the zip of white wine with a tiny bit of vinegar to finish (as opposed to a cup or more simmered down), and getting the most of 1 tablespoon of butter by swirling it into the sauce at the end.

Ingredients

• 1 pound chicken scaloppini (about 4 ounces each)
• Kosher salt and freshly ground black pepper
• 1 tablespoon plus 1 teaspoon all-purpose flour, divided
• 3 teaspoons extra-virgin olive oil
• 2 garlic cloves, finely chopped
• 1/2 cup low-sodium chicken broth
• Finely grated zest and juice of 1 lemon, zest reserved for optional garnish, about 2 tablespoons juice
• 1 teaspoon white wine vinegar
• 2 tablespoons chopped fresh parsley, plus more for garnish
• 1 tablespoon capers, drained and rinsed
• 1 tablespoon unsalted butter
• Baby arugula for garnish
• Whole-wheat angel hair pasta or roasted potatoes, for serving

Season the chicken with salt and pepper and sprinkle with 1 tablespoon flour.
Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat until very hot; cook the cutlets until opaque throughout, 1 to 2 minutes per side. Transfer the cutlets to a plate. (Reserve the skillet.) Reduce the heat under the skillet to medium.
Add the remaining teaspoon oil and garlic to the same skillet; cook until fragrant, about 1 minute. Whisk together the broth, lemon juice and 1 teaspoon flour, and add to the pan. Simmer sauce until reduced and thickened, 2 to 3 minutes. Stir in the vinegar, parsley and capers. Swirl in the butter until sauce is shiny and slightly thickened.
Serve chicken with the sauce. Toss the arugula and freshly grated lemon zest with a light drizzle of olive oil; season to taste with salt and pepper, scatter over chicken. Serve with pasta or potatoes as desired.
Per serving (does not include arugula or pasta/potatoes for serving): Calories: 207; Total Fat: 9.5 grams; Saturated Fat: 3 grams; Protein: 25 grams; Total carbohydrates: 4 grams; Sugar: 0 grams; Fiber: 0 grams; Cholesterol: 73 milligrams; Sodium: 268 milligrams

Veggi Burgers*
w/ baked sweet potato fries

Ingredients

• 1 15-ounce can kidney beans, drained and rinsed
• 1 small red onion, shredded and squeezed dry (about 1/2 cup)
• 1/3 cup chopped walnuts
• 1 small carrot, finely diced
• 1 cup plain or whole-wheat breadcrumbs
• 2 scallions, white and green parts, finely chopped
• 2 tablespoons chopped fresh parsley
• 2 teaspoons Worcestershire or soy sauce
• Kosher salt and freshly ground pepper
• 3 tablespoons extra-virgin olive oil
• 3 cups assorted mushrooms, sliced
• 4 English muffins, split and toasted
• Mayonnaise and/or mustard, for garnish
• Baby spinach or arugula, for garnish

Directions

Smash the beans in a bowl with a potato masher or fork until slightly chunky. Add the onion, walnuts, carrot, 1/2 cup breadcrumbs, scallions, parsley and 1 teaspoon Worcestershire sauce. Season with salt and pepper and mix with your hands until combined.
Spread the remaining 1/2 cup breadcrumbs on a plate. Form the bean mixture into 4 patties; lightly coat with the breadcrumbs, shaking off any excess. Heat 2 tablespoons olive oil in a large nonstick skillet over medium-high heat. Add the patties and cook until golden and slightly crisp, 2 to 3 minutes per side. Transfer the burgers to a plate.
Heat the remaining 1 tablespoon oil in the same skillet over medium heat. Add the mushrooms and the remaining 1 teaspoon Worcestershire sauce; season with salt and pepper and cook until the mushrooms are slightly wilted, 3 to 4 minutes. Serve the burgers on the English muffins with mayonnaise and/or mustard, baby greens and mushrooms.

Sloppy Joes

w/ green beans

Ingredients

• 1 pound extra-lean ground beef
• 1 onion, diced
• 4 cloves garlic, minced
• 1 jalapeno, minced
• 1 red pepper, diced
• 1 can small red beans or pinto beans, preferably low sodium drained and rinsed
• 1 1/2 cups no-salt-added tomato sauce
• 2 tablespoons tomato paste
• 1 tablespoon red wine vinegar
• 1 tablespoon molasses
• 1 tablespoon Worcestershire sauce
• 1 teaspoon mustard powder
• 3/4 teaspoon salt
• Freshly ground black pepper
• 8 whole-wheat burger buns

Directions

Brown the meat and the onion in a large nonstick skillet over medium-high heat for 5 minutes, breaking up the meat into crumbles as it cooks. Pour the drippings out of the pan and discard. Add the garlic, jalapeno, and red pepper and cook 5 minutes more, stirring occasionally. Stir in the rest of the ingredients, reduce heat to low, and simmer for 5 minutes more. Place a half-cup scoop of the mixture onto each bun and serve.

 Crab and Avacado Salad

Ingredients

• Kosher salt
• 1/2 pound haricots verts or green beans, halved
• 2/3 cup low-fat plain yogurt
• 3 tablespoons low-fat mayonnaise
• 1 to 2 tablespoons fresh lemon juice
• 1/2 cup chopped fresh chives
• 1/4 cup chopped fresh basil
• 3 anchovy fillets, chopped
• Freshly ground pepper
• 1/2 pound lump or claw crabmeat
• 1 Hass avocado, halved, pitted and diced
• 3 romaine hearts, chopped
• 1 1/2 cups whole-wheat croutons
• 1 pint cherry tomatoes, halved

Directions

Bring a saucepan of salted water to a boil. Add the haricots verts and cook until crisp-tender, 3 to 5 minutes. Drain and run under cold water to stop the cooking.
Puree the yogurt, mayonnaise, lemon juice, chives, basil and anchovies in a blender until smooth. Season with salt and pepper.
Toss the crabmeat, half of the avocado and about 1 tablespoon of the yogurt dressing in a small bowl. Toss the romaine, croutons, haricots verts and the remaining avocado with the remaining dressing in a large bowl.
Divide the romaine salad among plates, top with the tomatoes and place some of the crab mixture in the center.
Per serving: Calories 314; Fat 14 g (Saturated 2 g); Cholesterol 73 mg; Sodium 552 mg; Carbohydrate 28 g; Fiber 8 g; Protein 22 g

Garlic-Ginger Chicken Thighs 

 w/ brown rice 

 

Ingredients

• 2 pounds skin-on, boneless chicken thighs
• 1 cup thinly sliced red onion
• 2 tablespoons minced garlic
• 2 tablespoons minced peeled ginger
• 1/4 cup soy sauce
• 1/4 cup fresh tangerine or orange juice
• Freshly ground pepper
• Vegetable oil, for the grill

Directions

Combine the chicken, onion, garlic, ginger, soy sauce, juice and 1 teaspoon pepper in a large resealable plastic bag. Seal and shake to coat the chicken with the marinade. Refrigerate 1 hour or overnight.
Preheat a grill to medium high and oil the grate. Grill the chicken skin-side down until marked, 5 to 6 minutes. Flip and continue to grill until cooked through, about 5 more minutes. Let rest 5 minutes before serving.

 Vegetable Frittata

Ingredients

• 3 large eggs, plus 3 egg whites
• 3/4 cup 2% reduced-fat cottage cheese
• 4 ounces smoked gouda cheese, shredded (about 1 cup)
• 1 teaspoon minced fresh rosemary
• 3 cloves garlic, thinly sliced
• 2 tablespoons extra-virgin olive oil
• 1 medium onion, chopped Kosher salt
• 1 16-ounce package frozen mixed vegetables (broccoli, cauliflower and carrots), thawed
• 2 tablespoons grated parmesan cheese
• 1 scant teaspoon paprika
• 4 slices multigrain bread

Directions

Position a rack in the upper third of the oven and preheat to 450 degrees F. Whisk the whole eggs and whites in a bowl. Add the cottage cheese and whisk until almost smooth. Whisk in the gouda and rosemary.
Cook the garlic in the olive oil in a 10-inch nonstick ovenproof skillet over medium-high heat until it starts to brown, 1 to 2 minutes. Add the onion, season with salt and cook 2 minutes. Add the vegetables, increase the heat to high and cook until just tender, about 5 minutes.
Reduce the heat to medium. Spread the egg mixture evenly in the pan. Cook, undisturbed, until a thin crust forms on the bottom, about 2 minutes. Run a rubber spatula around the edge to release the egg from the pan. Continue cooking until the bottom is golden, 2 to 3 more minutes. Sprinkle with the parmesan and paprika; transfer to the oven and bake until just set, 5 to 7 minutes. Remove from the oven, cover and let sit, 5 to 7 minutes. Cut into wedges and serve with the bread.
Per serving: Calories 419; Fat 21 g (Saturated 8 g); Cholesterol 202 mg; Sodium 724 mg; Carbohydrate 27 g; Fiber 8 g; Protein 29 g

Shopping List 

* above indicates recipe has been doubled
A few items have been omitted, because they were either just for garnishing or the amount was so small and I have no idea where to find them...All are found in the recipes above, though. 
 

Meat

Chicken – 2 lbs.

Chicken breast – 6 lbs.

Chicken thighs – 3 lbs.

Crabmeat – ½ lb.

Ground beef – 2 lbs.

Prosciutto – 3 oz.

Salmon fillets - 8 5-oz.

Tuna

Turkey breast – 2 packs

Fresh Veggis

Avocado - 1

Broccolli – 1 head

Califlower – 1 head

Carrots – 1 pack

Cherry tomatoes – 1 pint

Chives

Cilantro - 2 tablespoons

Green bell peppers- 1

Jalapenos - 1

Mushrooms – 3 cups

Parsley – 6 tbls.

Portobello mushroom – 1 pack

Red bell peppers - 6

Red onion - 2

Red potatoes – 1 bag

Romaine Lettuce – 3 hearts

Rosemary

Salad – 1 meal

Scallions - 3

Spinach – 6 cups

Sweet potatoes – 4-5

Yellow bell peppers - 1

Yellow onions - 4

Boxed/Canned goods

Beef broth – ½ cup

Black beans – 2 & 2/3 cups

Brown rice – 2 boxes

Chicken stock – ½ cup

Diced tomatoes – 1 can

Diced tomatoes w/Italian herbs   - 2 28 oz cans

Flour

Garbanzo beans (chickpeas) 2 14-15 oz cans

Kidney beans – 30 oz

Lemon juice

Lime Juice

Parmesan cheese

Peeled Tomatoes – 28 oz

Ranch Dressing Mix – 1 pack

Red beans or pinto beans, preferably low sodium drained and rinsed  - 1 cup

Rigatoni pasta 2 cups

Salsa – 2 jars

Soy Sauce

Tomato paste – 1 can

Tomato sauce – 2 ½ cups

Veggi or chicken broth – low sodium – 2 ½  cups

White wine vinegar

Whole Wheat Ritz Crackers

Whole wheat spaghetti – 1 box

Worcestershire sauce

Frozen

Corn – 3 cups

Green Beans

Mixed broccoli, carrots, cauliflower – 16 oz

Dairy/Eggs

2% moz cheese – 2 ½ cups

Cheddar cheese – 1 bag

Cottage cheese – 1 large container
Cream Cheese – 1 pack, normal – 1 pack, green onion

Eggs

Gouda cheese – 4 oz.

Greek Yogurt  - ½ cup

Monterrey Jack cheese – 1 cup

Plain yogurt – 1 large container

Sour cream – 2 cups

Bread/Grains

Croissant Dough – 2 cans

English muffins – 1 pack

Flour Tortillas

Multigrain Bread – 1 loaf

White corn tortillas – 1 pack

Whole Wheat bread crumbs

Whole wheat Flour tortillas

Whole wheat hamburger buns – 1 pack

Whole wheat pizza crust – 2 12 in.

 

 

Spices/Seasoning

Basil

Black Pepper

Brown sugar

Celery Seed

Chili Powder

Cumin

Dry mustard

Garlic Powder

Ginger

Mustard Powder

Onion powder

Oregano

Paprika

Salt

Thyme – 2 tbls. worth

Other

Cooking Spray

Ginger

Hummus

Italian dressing

Mayonnaise

Miracle Whip

Olive Oil

Ranch Dressing

Red Wine vinegar

Relish

Vegetable oil

Walnuts

White wine

Whole Wheat Croutons