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Saturday, 4 October 2014

Fall Weekly Plan #2





Here is the Second Fall Weekly plan for you!

Every Sunday I edit my 'Weekly Plan' which is saved as a note in my iPhone.  I go through each day and change the meals, include any prep tasks the day before and add any obligations we have for the week.  I know many people try hard to meal plan but it can be difficult and time consuming so I thought I would share with you my method that has worked for me for years!

Below you will find my Sunday to Saturday list.  Each day I include the 'Must Do's' for the day including what's for dinner, what prep is to be done for the next days dinner, if we need to do any errands or obligations that day etc.  Following that I have included a general grocery list of the items I will need that may not be in my pantry already.  If you are going to follow this plan please make sure you scan all the recipes to ensure you have everything you need as this list doesn't include EVERYTHING. 

This week I am including one Cleaning item to do each night so that on Saturday I have fewer chores to do!

In addition I have included links to the recipes and a few of the recipes I have pasted below.

I do hope this helps you plan for your week too :)  

Sunday

- Roast for Dinner with potatoes, veggies
- make Blueberry Muffins (Recipe found here on the blog)
- do meal planning for the week
- grocery shopping
- clothes out for school
- lunches made
- school backpack packed
- change all bedding and do laundry

Monday

- Veggie Enchiladas for dinner (Recipe found here on the blogEnchilada sauce  - Recipe here
- Clean bathroom
- School Backpack Packed
- clothes out for work and school
- pack lunches (shredded chicken wraps) - Left over Enchiladas for lunch
- Make Lasagne Roll Ups ahead for Tuesday Dinner (Recipe Below)

Tuesday 

- Lasagne Roll Ups with salad for Dinner (Recipe Below)
- swimming 7pm
- clothes out for work and school
- make lunches 
- pack diaper bag 
- take out chicken to defrost for tomorrow
- Sweep floors

Wednesday 

- Maple Mustard Chicken with Broccoli for dinner (Recipe Below)
- clothes out for work
- make lunches 
- pack diaper bag 
- make rice ahead for Thursday dinner
- Dust Living room

Thursday

- Fish Tacos for Dinner (Recipe Below)
- clothes out for work
- make lunches 
- pack diaper bag 
- General main living space tidy up
- Take chicken out to defrost for tomorrow

Friday

- Caprese Chicken for Dinner (Recipe found on my Dinner Inspiration board)
- No school or work tomorrow!

Saturday 

- Soccer at 1:30pm
- Laundry Day


Grocery list (not including spices and items not usually in pantry already, check recipes for quantity)


Onion
2 garlic cloves
Sweet potato/Yams
Spinach
1 can black beans (2 cups)
Enchilada sauce  - Recipe here
Nutritional yeast (optional)
Whole grain tortilla wraps
Avocado
8 boneless chicken breasts
Mozzarella or White Cheddar
Tomato
Fresh Basil
Balsamic vinegar
Whole Wheat Lasagne Noodles
Ricotta Cheese
Tomato Sauce
Eggs
Dijon Mustard
Maple Syrup
Broccoli 
Parmesan Chees
e6oz white fish (cod, halibut)
Cabbage
Cilantro
Lime Juice


Recipes:
Lasagne Roll Ups

1/2 package of Whole Wheat Lasagne Noodles
1 1/2 cups Ricotta Cheese (Ricotta Recipe Here
1 1/2 cups White Cheddar or Mozzarella
1 Egg
Basil
Sea Salt and Pepper to taste
Tomato sauce

Cook 1/2 a package of whole wheat lasagne Noodles, drain and let cool. 
Mix together homemade Ricotta, about 1 cup of white cheddar or Mozzarella cheese, egg, basil, salt and pepper to make filling. 

Once the noodles are cool enough to handle, lay each one flat and smooth filling down the centre of it.  Roll each one up and place into a baking dish.  Top with tomato sauce (as much or as little as you like) and cheese.  Bake until cheese is golden brown.  

You can also make this dish the night before and heat up for dinner the night you want to eat it.  



Maple Mustard Chicken with Steamed Garlic Parmesan Broccoli (Serves 4)

Four 6 oz chicken breast halves( 4 servings)
1/3 cup Dijon mustard
3 Tbsp. Maple Syrup
1 Tbsp. parsley flakes
Salt to taste
4 cups of broccoli
4 Tbsp. parmesan cheese
Garlic salt, to taste

Directions: Mix Dijon mustard with Maple Syrup, add parsley flakes and salt. Coat a 6oz chicken breast half in the mixture. Cook on grill for about 7 minutes on each side( or until chicken’s fully cooked) or bake in oven.

Steam 4 cups of frozen broccoli or fresh broccoli and top with 1tbsp olive oil, 2 tsp garlic salt, and 4 tbsp parmesan cheese.

Grilled Fish Tacos with Cabbage Citrus Slaw (Serves 1)

6 oz raw cod( or other white fish) washed, patted dry
¼ tp sea salt
3(4 inch) corn or whole wheat tortillas
¾ cup shredded raw cabbage
6 fresh cilantro sprigs
2 Tbsp. fresh lime juice
1 dash cayenne pepper( to taste, optional)
¼ medium avocado, cut into 6 slices

Preheat grill or broiler to high.

Grill or broil fish for 3-5 minutes on each side or until it flakes easily when tested with a fork. Set aside.
Wrap tortillas in a damp paper towel and microwave for 30 seconds.
Place tortillas on a serving plate. Top each tortilla, with one third fish, cabbage and cilantro.
Season with lime juice and cayenne( if desired).  

Top each tortilla with two avocado slices; fold and serve.

Caprese Chicken 
Ingredients
  1. 4 boneless chicken breasts
  2. Salt and pepper
  3. 4 slices fresh mozzarella
  4. 4 slices tomato
  5. 2 tablespoons fresh basil, chopped
  6. 1/3 cup balsamic vinegar
Instructions
  1. Heat grill. Salt and pepper each side of chicken and place on hot grill. Grill chicken for about 7 to 9 minutes on each side or until no longer pink and cooked through.
  2. Meanwhile heat balsamic vinegar in a small sauce pan and bring to a light boil. Reduce heat and simmer for about 10-15 minutes, stirring every few minutes. Vinegar will reduce and become thickened. I used the side burner right on my grill.
  3. Lightly brush sliced tomatoes with olive oil and place directly on the hot grill. Grill for about 1-2 minutes on each side.
  4. Once chicken is cooked leave on the grill and place 1 slice of fresh mozzarella on top. Then add grilled tomato and basil.
  5. Place on serving platter and drizzle with balsamic reduction.
                      

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