5 day Meal planner grocery list – amy+mayd

Rice, Cheddar & Spinach Pie

Ingredients

• 3 tablespoons extra-virgin olive oil
• 1 small onion, finely chopped
• 3 cloves garlic, minced
• 1 10-ounce package frozen chopped spinach, thawed and squeezed dry
• 3 cups cooked instant or quick-cooking brown rice
• 1 cup diced extra-sharp Cheddar cheese
• 1/2 teaspoon freshly ground pepper
• 1/4 teaspoon salt
• 4 large eggs
• 1/4 cup nonfat milk

Directions:

1. Preheat oven to 425°F. Generously coat a 9-inch pie pan with cooking spray.
2. Heat oil in a large skillet over medium heat. Add onion and cook, stirring frequently, until beginning to brown, about 5 minutes. Add garlic and spinach; cook, stirring, 1 minute more. Transfer to a large bowl. Add rice, cheese, pepper and salt to the bowl and stir to combine.
3. Whisk eggs and milk in a medium bowl. Stir into the spinach-rice mixture. Transfer to the prepared pan and smooth the top with a spatula.
4. Bake the pie until lightly browned in spots, about 25 minutes. Let stand for 5 minutes before cutting into wedges.

Taco night with a side of beans, chips and guacamole

Ingredients

• 4-6 tortillas
• 1 pkg turkey or beef meat
• 1 pkg taco seasoning
• 1/2c sour cream
• 1 can refried beans
• 1 bag tortilla chips
• 1-2 avocados
• guacamole mix, optional
• 1c cheddar cheese shredded
• 1 tomato
• 1 pkg shredded lettuce
• 2 green onions
• 1/2c cilantro

Directions:

1. Prepare meat following directions on taco seasoning packet
2. Prepare guacamole with two avocados following directions on guacamole mix package
3. Prepare beans as directed
4. Chop tomatoes, green onions, cilantro and create small bowls for each
5. Add small bowls of cheese, lettuce and sour cream to taco fixing selection
6. Brown tortillas and wrap in a towel or foil to keep warm
7. Serve beans, chips and guacamole buffet style with tacos

BBQ Chicken Quesadillas 

Ingredients

• Whole Grain Brown Rice
• 6 Whole Grain Tortillas (10-inch)
• 1 can Red beans or kidney beans
• 3 cups shredded cheddar cheese
• 3 cups Precooked diced chicken breast
• 1 cup barbecue sauce

Directions:

1. Cook rice according to package instructions.
2. In a large sauté pan heat chicken and beans with BBQ sauce.
3. When rice is cooked, add to chicken and bean mixture. Mix well and add more barbeque sauce if desired.
4. Assemble quesadillas by adding Cheddar cheese to the bottom of three tortillas.
5. Divide mixture among 3 tortillas. Spread out evenly and top each with additional cheddar cheese.
6. Top each quesadilla with remaining three tortillas. Set aside.
7. Heat quesadillas one at a time in a large sauté p pan on the stove.
8. Brown the tortillas on both sides being careful when flipping.
9. Cook until tortillas are browned on both sides and cheese has melted.
10. Serve half quesadilla per person.

Four Cheese Baked Penne

Ingredients

• 1 pound whole-wheat penne
• 1 1/2 cups small-curd low-fat cottage cheese
• 1 cup part-skim ricotta cheese
• 1 1/4 cups shredded part-skim mozzarella cheese, divided
• 3 tablespoons chopped parsley
• 2 teaspoons olive oil
• 1 medium onion, chopped
• 4 cloves garlic, finely chopped
• 1 (15-ounce) can low-sodium crushed tomatoes
• 1 (8-ounce) can low-sodium tomato sauce
• 1 teaspoon dried oregano
• 1 teaspoon dried rosemary
• 1/2 teaspoon chili flakes
• 3/4 teaspoon salt
• 1/4 teaspoon pepper
• Cooking spray
• 1/4 cup grated Parmesan (3/4 ounces)

Directions:

1. Preheat oven to 400 degrees
2. Combine the cottage cheese, ricotta cheese, 1/2 cup mozzarella and parsley in a bowl and stir with a fork to incorporate and set aside. Cook pasta until tender but still firm, a minute or 2 less than the package directs. Drain.
3. Heat the oil in the same pot over medium heat. Add the onion and cook stirring occasionally, until translucent, about 5 minutes. Add the garlic and cook for 30 seconds more. Add the tomatoes, tomato sauce, oregano, rosemary, chili flakes, salt and pepper. Bring to a boil, then reduce heat and simmer for 10 minutes until sauce thickens slightly. Return pasta to pot with sauce and turn off heat. Add cottage cheese mixture.
4. Spray a 9 by 13-inch glass baking dish with cooking spray then transfer pasta mixture to pan. Top with remaining 3/4 cup mozzarella and the parmesan. Bake until heated through and cheese is melted, 30 minutes.

Salmon Cakes and Mashed Potatoes

Ingredients

• 6 slices whole-wheat bread
• 2 (15-ounce) cans boneless salmon, drained
• 2 eggs, lightly beaten
• 5 scallions (green onions)
• 1/2 cup finely chopped canned water chestnuts
• 1/4 cup finely chopped fresh cilantro leaves
• 1/2 teaspoon freshly ground black pepper
• 3 teaspoons olive oil
• Potatoes for mashing

Directions:

1. Remove crusts from the bread, break into pieces, and process in a food processor until you get a fine bread crumb. In a large bowl, flake apart the salmon with a fork. Add the egg and mix well. Finely chop 4 of the scallions and add to the bowl. Add the water chestnuts, cilantro, pepper, and the bread crumbs and mix well. Shape the mixture into 12 patties.
2. In a large nonstick skillet, heat 1 1/2 teaspoons of olive oil over a medium heat. Add 6 patties and cook for 5 minutes on each side. Transfer the cooked patties to a plate and cover with foil to keep warm. Add the remaining 1 1/2 teaspoons olive oil to the pan, and cook the rest of the salmon cakes, 5 minutes on each side.
3. Chop the remaining 1 scallion. Garnish with scallion.
4. I usually serve with ranch dressing

Here is my printable grocery list in PDF format also! Enjoy!

5 day Meal planner printable grocery list