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Grocery List for Meal Plan WEEK 1
Meat/Protein
← 8 oz (250 g) Italian turkey sausage (about 2 links), casings removed
← 1 lb (450 g) chicken tenders
← 5 slices bacon, cooked, drained and crumbled
← 1 ½ lbs. (700 g) 90% lean ground beef
← 8 oz (250 g) Cajun-style Andouille sausage
← 1 lb (450 g) shrimp, peeled and deviened (26-30 ct)
← 8 boneless, skinless chicken breasts (about 4 oz/125 g each)
Seasonings
← 1 tbsp (15 mL) Rosemary Herb Seasoning Mix (Pampered Chef)
← 1 tbsp (15 mL) Asian Seasoning Mix (Pampered Chef)
← 1-3 tsp (5-15 mL) Cajun Creole seasoning blend
← 1 tbsp (15 mL) Citrus & Basil Rub
Dry Goods
← 16 melba toast rounds
← ¼ cup (50 mL) slivered almonds, toasted (optional)
← Rice
← 1 box (8.5 oz) cornbread muffin mix (see Cook's Tip)
← 12 oz (350 g) uncooked linguine pasta
← 1 lb spaghetti
Frozen/Refrigerated
← ½ cup (125 mL) frozen shelled edamame, thawed
← 16 oz (450 g) frozen prepared pizza dough, thawed (see Cook’s Tip)
← 2 cups (500 mL) frozen sliced okra
Dairy/Cheeses
← 3 tbsp (45 mL) shredded Italian cheese blend (about 1½ oz/45 g)
← 1 cup (250 mL) shredded Colby & Monterey Jack cheese
← ½ cup (125 mL) shredded cheddar cheese (optional)
← 1/2 oz fresh Parmesan cheese, grated
Produce – Fruit & Vegetables
← 3 yellow onions
← 1 medium sweet potato, peeled
← 15 garlic cloves – Or 1 large bulb!
← 1 pkg (5 oz) fresh baby spinach leaves (about 5 cups/1.25L), washed and dried
← 4 green onions
← 1 medium carrot, peeled
← 1 cup (250 mL) red seedless grapes
← 12 medium or large Bibb lettuce leaves, washed and patted dry
← 2 small vine-ripened tomatoes, seeded and diced
← 6 plum tomatoes (roma)
← 3 celery stalks
← 1 medium red bell pepper
← 1 tbsp (15 mL) finely chopped fresh parsley
← 1 lemon
← 1 package fresh basil leaves
Canned Goods/Jar Sauces
← 2 cans (15 oz/398 mL each) reduced-sodium pinto beans
← 2.5 quarts unsalted chicken stock or chicken broth
← 2 – ½ cans fire-roasted diced tomatoes, undrained
← 1 can (15 oz or 398 mL) no-salted added diced tomatoes, undrained
← ½ can (3 oz/90 g) tomato paste
← 1 ½ cups (375 mL) low-sodium beef broth
← 1 ½ cans (16 oz or 398 mL each) or 2 ½ cups (625 mL) mild chili beans in sauce, undrained
← 1/2 cup (125 mL) prepared basil pesto
Pantry Items: (additional items you will need but might have in your pantry!)
Salt
Pepper
Nonstick cooking spray
Olive oil (can use Garlic-Infused Canola Oil by Pampered Chef, Item #9677 $12.50)
Canola oil
1/3 cup olive oil
1 egg
2 cups 2% milk
½ cup (125 mL) light mayonnaise
1 tbsp (15 mL) low-sodium soy sauce
1/2 cup (125 mL) ranch dressing
Cornmeal for dusting
2 tbsp (30 mL) butter, melted
½ cup (125 mL) + 2 Tbsp flour
3 tbsp (45 mL) chili powder
1 ½ tbsp (22 mL) unsweetened cocoa powder
2 ½ tsp (12 mL) cumin
sour cream, shredded cheddar cheese, jalapeno slices (optional)
Ingredients for the DESSERTS! (In case you wanted those separate from the meals!)
2 cups flour
baking powder
baking soda
butter (2 sticks)
sugar
2 eggs
½ cup (125 mL) full-fat Greek yogurt
whole milk
vanilla
1½ cups (375 mL) powdered sugar
1/4 cup (50 mL) cocoa powder
3/4 cup (175 mL) semi-sweet chocolate morsels, divided
1/2 cup (125 mL) chopped walnuts, divided (optional)
Cook’s Tips: (as provided by Pampered Chef)
1. The mashed beans help thicken the soup and make it creamy. The Manual Food Processor is the best tool to mash the beans and get them almost smooth.
2. Press down on the top of the Close & Cut and use a sawing motion to cut the grapes. The tip of the knife should stay outside of the Close & Cut when slicing.
3. To toast the almonds, spread them in a layer in the bottom of the Small Micro-Cooker®. Microwave, covered, on HIGH 2-4 minutes or until lightly toasted, stirring frequently. Cool completely.
4. For best results, let pizza dough stand at room temperature for 20 minutes before rolling it out.
5. Using low-sodium canned chicken broth and no-salt canned diced tomatoes helps in reducing a typically high-sodium dish.
6. For homemade cornbread, omit the corn muffin mix. Combine ¾ cup (175 mL) yellow cornmeal, 3 tbsp (45 mL) sugar, 2 tbsp (30 mL) vegetable oil, 2 tsp (10 mL) baking powder, and ¼ tsp (1 mL) salt. Add the remaining cornbread ingredients and proceed as recipe directs.
7. If desired, store-bought lemon-pepper seasoning can be substituted for the Citrus & Basil Rub.
8. Rice or other types of pasta such as spaghetti can be substituted for the linguine, if desired.
List of Suggested Pampered Chef Products: (not required)
8" Stainless Mesh Colander.
Manual Food Processor
Rockcrok® Dutch Oven
Mix ‘N Chop
Veggie Wedger
Food Chopper
Garlic Press
Small Ridged Baker
Stainless Mixing Bowl
Julienne Peeler
Close & Cut
Coated Chef’s Knife
(2-cup/500-mL) Prep Bowl
Stainless Steel Mini Whisk
Salad Chopper
Small Mix ‘N Scraper®
BBQ Pizza Pan
Rockrok® Dutch Oven
All-Purpose Pot
Nylon Spiral Whisk;
1-Cup (250 mL) Prep Bowls
12” (30-cm) Steamer.
Microplane® Zester
Classic Batter Bowl
Deep Covered Baker
Oven Mitts
4.5 inch Serrated Knife
Cutting Board
Professional Shears
Garlic Slicer
Mini Fluted Cake Pan
Large Scoop
Small Bar Pan
Cake Tester & Releaser
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