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Saturday, 25 October 2014

October Weekly Plan #3 - Meal Plan and Daily to do list



Here is the Third Fall Weekly plan for you!

Every Week 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 have any 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. 

I have also included 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 included below.

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

Sunday
- Chicken for Dinner with potatoes, veggies
- make Pumpkin Scones (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
- Take out Ground beef for Monday's Dinner

Monday
- Enchilada Bake for dinner (Recipe found on the blog here) 
- Clean bathroom
- School Backpack Packed
- clothes out for work and school
- pack lunches - Left over Enchilada bake for lunch
- Prep rice for dinner tomorrow and take out chicken to defrost

Tuesday 
- Homemade Chicken Fried Rice for Dinner (Recipe found here on the blog)
- swimming 7pm
- clothes out for work and school
- make lunches 
- pack diaper bag 
- take out chicken to defrost for tomorrow
- Sweep floors

Wednesday 
- Creamy Balsamic Herb Chicken with Broccoli for dinner (listed below)
- clothes out for work
- make lunches 
- pack diaper bag 
- PiYo at work
- make rice ahead for Thursday dinner and take out a chicken breast if needing defrosted
- Dust Living room

Thursday
- One Pot Chicken Burrito Bowls for Dinner (Recipe found here or listed below)
- clothes out for work
- make lunches 
- pack diaper bag 
- General main living space tidy up

Friday

- Portobello Mushroom Pizzas for Dinner (Recipe found on my Dinner Inspiration board)
- No school or work tomorrow!

Saturday 
- Soccer at 1:30pm
- Birthday Party to attend
- Laundry Day
- Clean floors
- Clean Bathrooms
- Enchanted Halloween Event 5pm


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

Whole wheat tortilla wraps
1 pound Ground beef
2 can black beans
White Cheddar cheese
Salsa
Greek Yogurt
Chicken Breasts
Onion
rice
Tomatoes
Chicken Broth X 2
Avocado

Garlic
Eggs
Carrots
Peas
Soy Sauce
Shallot
Cream
Balsamic Vinegar
Basil
Thyme
Rosemary
Portabello Mushrooms
Pizza sauce

Recipes:
One-Pot Chicken Burrito Bowls
Ingredients
         1 pound boneless, skinless chicken breasts, diced into bite sized pieces
         3 tablespoon of olive oil
         1/4 cup of diced yellow onion
         1 cup of uncooked extra-long grain rice (Use brown rice)
         1 14.5 oz can of diced tomatoes, drained
         1 15oz can of black beans, drained and rinsed
         1/2 teaspoon of garlic powder
         1/2 teaspoon of chili powder
         1 teaspoon of cumin
         2 1/2 cups of low-sodium chicken broth
         2 cups of colby jack, monterey jack or cheddar cheese
         kosher salt and pepper
         freshly diced tomatoes
         diced green onions
         sour cream or greek yogurt
         guacamole
        
        
Instructions
1.Start by sautéing onions in 2 tablespoon of olive oil until they start to soften.
2.Season diced chicken with 1 teaspoon of kosher salt and 1/2 teaspoon of black pepper.
3.Add chicken to pan and cook over medium high heat until chicken has started to brown.
4.Move chicken to one side of pan, in the other side of the pan add an additional tablespoon of olive oil and sauté uncooked rice for about 2 minutes or just until some grains start to turn golden brown.
5.Stir in black beans, canned tomatoes, chicken broth, garlic powder, chili powder and cumin.
6.Bring to a simmer, cover and reduce heat to low.
7.Cook about 20 minutes or until rice is tender.
8.Season with additional salt and pepper as needed.
9.Sprinkle with cheese, recover and let set for 2-3 off heat to melt cheese.
10. Garnish with fresh tomatoes, green onions, sour cream and guacamole.
Notes
Recipe variations: Try sautéing diced bell peppers or jalapeños along with onions. Mix in frozen corn in the last 5 minutes of cooking. Substitute ground beef or ground turkey for chicken. Skip the cheese for a lighter version.
        
Creamy Balsamic Chicken          
Ingredients
  • 4 Chicken Breasts (6 ounces each)
  • 3 tablespoons flour
  • 1/2 teaspoon salt
  • Pinch of fresh black pepper
  • 1/4 teaspoon garlic powder
  • 2 tablespoons olive oil
  • 2 tablespoons butter
  • 1 cup chicken broth
  • 1 cup heavy whipping cream
  • 4 teaspoons balsamic vinegar
  • 1 teaspoon freshly chopped basil
  • 1 teaspoon freshly chopped thyme
  • 1 teaspoon freshly chopped rosemary
Instructions
  1. Place chicken breasts on wax paper. Top with another sheet of wax paper, and using a mallet flatten chicken to about 1/4 inch thick.
  2. Add flour, salt, pepper and garlic powder to a large resealable bag. Add chicken and toss to coat. Alternatively, you can add flour, salt, pepper and garlic powder to a shallow bowl and dredge chicken.
  3. In a large skillet heat butter and oil until butter is melted over medium-high heat.
  4. Add chicken and cook about 5 minutes per side.
  5. Remove chicken and set aside.
  6. Add chicken broth to skillet to deglaze pan.
  7. Stir in heavy cream, balsamic vinegar and herbs and bring to a low boil.
  8. Add chicken back to skillet and turn to coat. Cook for another 5 minutes.
  9. Reduce heat to a simmer and cook for another 5 minutes until sauce thickens slightly. Note, sauce will thicken upon standing.
  10. Place chicken on serving platter. Pour sauce over chicken and serve.
Note: Chicken must be cooked to an internal temperature of 170 degrees for boneless products and 180 degrees for bone in chicken products

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