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Saturday, 1 November 2014

November Weekly Plan


Here is the November 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 Whole wheat Apricot ginger Scones (Recipes 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 chicken for Monday's Dinner

Monday
- Chicken Stirfry with rice noodles for dinner (Recipe found on the blog here) 
- Clean bathroom
- School Backpack Packed
- clothes out for work and school
- pack lunches - Left over Stirfry for lunch
- take out ground turkey for dinner tomorrow to defrost

Tuesday 
- Turkey Black bean lettuce wraps OR leftover stirfry for Dinner (recipe found on the Blog here)
- swimming 7pm
- clothes out for work and school/Workout clothes
- make lunches 
- pack diaper bag 
- take out chicken to defrost for tomorrow
- Sweep floors

Wednesday 
- Chicken Artichoke Bake for Dinner
- 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
- Chicken and Rice Burritos for Dinner (Recipe listed below)
- P90 at work
- clothes out for work
- make lunches (leftover burritos)
- pack diaper bag 
- General main living space tidy up

Friday














- Zucchini Nachos for Dinner (Recipe found at twopeasintheirpod)
- Combat at lunch time
- No school or work tomorrow!

Saturday 
Baked Ziti for Dinner (Recipe below)
- Soccer at 1:30pm
- Laundry Day
- Clean floors
- Clean Bathrooms


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

Whole wheat tortilla wraps
Ziti
Onion
2 pounds Ground Turkey
Spaghetti Sauce
Parmesan Cheese
Brown Rice
Tomatoes
Chicken Breast
Chicken Thighs 
White Cheddar Cheese
Greek Yogurt
Broccoli Slaw
red pepper
garlic cloves
Zucchini
Avocado
Tomatoes
Black Beans
cilantro
Live Lettuce for lettuce wraps
Lemons
Artichoke hearts


Recipes:

Baked Ziti
Calories 370
Serves 8

Ingredients
  • 1 pound Pasta, ziti, enrich, dry
  • 1 teaspoon extra virgin olive oil
  • 1/2 cup onions, chopped
  • 1 pound turkey breast, ground
  • 26 ounces spaghetti sauce, reduced sodium
  • 1/4 cup Parmesan cheese
  • 1 teaspoon oregano, dried
Preparation

  • Preheat oven to 350°F.
  • Cook ziti according to package directions. Drain in colander and rinse lightly.
  • Heat oil in large non-stick skillet over medium high heat. Saute onion until golden, about 3 minutes. Add the ground turkey and cook until no longer pink, about 8 minutes. Add the sauce. Bring sauce to a boil; then stir in the cooked noodles.
  • Place the ziti mixture in a large baking pan lightly sprayed with cooking spray. Top with cheese and oregano. Bake until cheese is melted and casserole is heated through, about 20 minutes. Serve hot.
Chicken Artichoke Bake
Calories per serving 280
Serves 4

Ingredients
  • 4 chicken thighs, skinless
  • 8 ounces chicken breast, boneless/skinless, raw
  • 2 tablespoons extra virgin olive oil
  • 2 teaspoons sage, ground
  • 1/2 cup onion, chopped
  • 2 lemons
  • 1 pound artichoke hearts
  • 1/8 teaspoon black pepper


Preparation
  • Preheat oven to 425°F.
  • Trim any excess fat from chicken; cut each breast half cross-wise into two pieces.
  • In a large non-stick skillet over medium-high heat, heat olive oil. When hot, add chicken, in 2 batches if necessary to avoid crowding, and brown lightly on both sides, turning once, 4 to 5 minutes on each side.
  • Using tongs, transfer to a baking dish lightly coated with cooking spray. Sprinkle with 1 teaspoon of the sage.
  • Reduce heat to medium-low and add the onion. Sauté until translucent, 2 to 3 minutes.
  • Add 1/4 cup of water, stirring to dislodge any browned bits. Bring to a boil, raising heat if necessary, and pour over the chicken.
  • Cut a lemon in half and squeeze the juice from one of the halves over the chicken. Season to taste with black pepper.
  • Bake for 10 minutes, basting several times. Turn the chicken over, add the artichoke halves, squeeze the other half of the lemon over top, and sprinkle with remaining 1 teaspoon of sage.
  • Continue to bake, basting occasionally, until chicken and artichokes are tender, about 20 minutes longer. To test, cut into chicken - it should be no longer pink inside and juices should run clear.
  • Using tongs, transfer chicken and artichokes to a warmed serving dish. Season to taste with lemon juice from remaining lemon, and black pepper. Pour the juices over the chicken.
  • Serve with garlic mashed potatoes, or Brown rice if desired.
Chicken and Rice Burritos
Calories 230 per serving
Serves 8

Ingredients
  • 1/2 cup brown rice, uncooked
  • 1 tablespoon olive oil
  • 1 yellow onion
  • 1/2 teaspoon cloves, ground
  • 1 teaspoon oregano, dried
  • 1 cup tomatoes, diced, canned
  • 12 ounces chicken breast, boneless/skinless, raw
  • 6 ounces white cheddar cheese
  • 4 tablespoons sour cream or Greek Yogurt
  • 8 small whole wheat tortillas



Preparation

  • Cook rice in water according to package directions, or use leftover cooked rice (about 1 cup) to save time.
  • Heat oil in a large saucepan over medium-high heat. Add the onion (peeled and chopped), cloves and oregano, and stir-fry for 2 to 3 minutes.
  • Stir in the cooked rice and the tomatoes, and cook over low heat until all the tomato juice has been absorbed. Set aside.
  • Place the chicken breasts in a large saucepan; pour in enough water to cover and bring to a boil.
  • Lower the heat and simmer for about 10 minutes or until the chicken is cooked through. Remove chicken from pan, place on a plate and cool slightly.
  • Shred the chicken by pulling the flesh apart with two forks, then add the chicken to the rice mixture, along with the cheese (grated or shredded). Stir in greek yogurt.
  • Spoon 1/8 of the filling into the center of a tortilla and fold in both sides toward the center. Fold the bottom up and the top down to form a parcel; secure with a toothpick. Repeat with remaining tortillas.
  • Place the filled burrito in a shallow pan, cover with foil, and keep warm in the oven while you make the rest of the burritos.
  • Remove toothpicks before serving. Serve with a tossed green salad, if desired.

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