Week 1 Menu / Recipe Plan / Grocery List

Prepare yourself - there are a lot of recipes listed in this post. Some are linked to, but some are my own, so I spelled them out.

If you came here from the "Recipes" page, scroll through the post - the recipe is in this post. :)

Sorry for the lack of pictures. Eventually I hope to get them in there.

Here is Week 1's Menu :


Here is the grocery list you will need:


Here are the recipes you will need:

* Shana’s Whole Grain Pancakes
2 cups whole wheat flour
1 cup unbleached all purpose flour (or you can use all whole wheat flour)
1 packet truvia
4 tbsp vegetable or coconut oil
2 cups water
1.5 cups almond milk
3 tsp baking powder
1 tsp sea salt
2 Tbsp wheat bran
2 Tbsp flax seed meal

Mix all ingredients. Pour onto a hot griddle in ¼ cup scoops. Cook until bubbly. Flip. Cook until done.

*My favorite Green Smoothie Recipe:  http://shanasmusic.blogspot.com/2011/09/yet-another-green-smoothie-recipe.html

*My favorite Whole Wheat Bread Recipe: http://shanasmusic.blogspot.com/2011/09/really-great-whole-wheat-bread-recipe.html

*Veggie and Hummus Sandwiches: http://wholefoodsmenus.blogspot.com/2012/02/hummus-and-veggie-sandwich.html

*Peanut Butter, Jelly, and Banana Breakfast Pizza – adapted from Oh She Glows.com

2 cups whole wheat flour
½ cup butter or coconut oil, melted (I really like the coconut oil –it’s better for you, and it adds a bit of coconut flavor to the pizza)
¼ cup Sucanat (or regular sugar, but once again, Sucanat is better for you)
1 large banana, sliced
½ cup Unsweetened Vanilla Almond Milk
1 tsp cinnamon
¼ tsp sea salt
¾ cup low sugar jam (I like Smuckers Low Sugar Strawberry)
1/3 – ½ cup Adams Creamy Peanut Butter

Directions: Preheat oven to 400 degrees. Grease a pie pan. In a large bowl, mix together the flour, salt, sucanat, and cinnamon. Now pour in almond milk and warmed butter or oil. Mix. Take batter and spread evenly with fingers into the pie pan. Now grab your jam and spread over the crust mixture. Add sliced banana. Bake 25 minutes at 400 degrees. Remove and cool for 15 minutes. Pipe on peanut butter, slice, and serve. You can also chill it and serve it cold.

*Shana’s Honey Mustard Dressing
2 tsp yellow mustard
2 Tbsp flax oil
5 Tbsp honey

Whisk all together. Easy peasy, right? 

*Sweet Potato Lentil Bake - 
I wish I could remember where I found this one! If anyone knows, please tell me so I can give credit where credit is due.

Serves 4 – Serve over brown rice

¾ cup dry green or brown lentils
2 cups diced sweet potato
1 cup frozen peas
¼ cup raisins, or golden raisins
2 tsp olive oil
2 Tbsp minced fresh ginger
2 cloves garlic (I buy mine in jars pre-diced. Saves a lot of time!)
1 -2 tsp yellow curry powder – just eyeball it.
Salt and pepper to taste
1 cup vegetable broth

  1. Cook the lentils in at least 2 cups of water for about 25 – 30 minutes, until soft but still firm. (If you’re serving this with brown rice, start cooking the brown rice now, too)
  2. Preheat oven to 400F.
  3. Spray baking dish with nonstick cooking spray.
  4. Mix sweet potato, peas, raisins, oil, ginger, garlic, curry powder, lentils, salt, and pepper in the baking dish.
  5. Pour broth over vegetables. Cover with tin foil.
  6. Bake at 400F for 30 minutes.

*Vegetable Enchilada Bake

1 jalapeno pepper, diced and seeded
1 red bell pepper, diced and seeded
1 head cauliflower, cut into ½ inch chunks
1 small sweet potato, peeled and cubed
1 medium onion, diced
1 cup frozen corn
Olive oil
1 ½ tsp ground cumin
2 garlic cloves, minced
Salt and pepper to taste
2 cups homemade or storebought salsa / pico de gallo (I use storebrand fresh made salsa)
2 big handfuls spinach leaves
8-10 corn tortillas
2 cups shredded mozzarella cheese
Sour cream for topping


  1. Preheat the oven to 425F. Spray a cookie sheet with cooking spray.
  2. Combine first 10 ingredients (last being salt and pepper) and mix well. Spread on cookie sheet.
  3. Roast for 20 minutes, checking and stirring once at 10 minutes.
  4. Remove cookie sheet and reduce heat to 350F.
  5. Prepare a 9x13 pan with cooking spray.
  6. Layer the Tortillas, Salsa, Veggies, and Spinach like lasagna. After the last layer, top with mozzarella cheese.
  7. Cover with foil and bake for 30 minutes.

Let stand for 5 minutes and then serve with sour cream.

*Shana’s Spaghetti Squash “lasagna” Bake

1 medium sized spaghetti squash
1 jar of your favorite spaghetti sauce
1 small Ricotta cheese (low fat if possible)
1 small bag shredded mozzarella cheese
1 tub freshly grated parmesan cheese
Salt and Pepper

  1. Poke holes in spaghetti squash like you would a baked potato. Cook in the microwave for 13 minutes. Be careful when you remove it. It will be hot.
  2. Preheat oven to 375.
  3. Meanwhile, in a separate bowl, combine all 3 cheeses. Mix well.
  4. Cut spaghetti squash in half lengthwise and scoop out seeds. Shred the “spaghetti” and season with salt and pepper.
  5. Layer the spaghetti squash, spaghetti sauce, and cheese mixture like lasagna.
  6. Bake, covered at 375 for 30 minutes.

*Shana’s Garbanzo Bean Pita Stuffing

1 can garbanzo beans, drained and rinsed
2 large handfuls of baby carrots, diced, or shredded
4 stalks of celery, diced
1/6 of an onion, diced
4 tsp yellow mustard
Juice of ½ lemon
2 Tbsp flax oil
Dried dill and salt to taste

Stuff these ingredients in a pita pocket and enjoy. Or – I just like to eat the filling without a pita. It tastes like potato salad without the guilt. :)

*Shana’s Go To Vegetable Soup

Olive oil
2 or 3 large potatoes, scrubbed and diced
3 handfuls baby carrots, diced
5 stalks celery, diced
1 onion diced
3 garlic cloves, minced
6 cups water
1 bay leaf
1 package frozen green peas
1 package frozen corn
3 handfuls spinach, torn or chopped
Salt and pepper to taste

  1. Heat olive oil in a stock/soup pot over medium heat.
  2. Dice and add the potatoes, carrots, celery, onion, and garlic. Sautee for 10 minutes.
  3. Add water, bay leaf, peas, corn, and salt and pepper. Bring to a boil. Boil for 15 to 20 minutes, or until potatoes are fork tender.
  4. Add spinach and cook for 3 more minutes.
  5. Enjoy. :)

*Chocolate, Banana, Strawberry, Peanut Butter Shake : http://shanasmusic.blogspot.com/2011/12/healthier-milkshake-vegan-vegetarian.html

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