Tuesday, November 13, 2012

Week 4 of Meal Plans

We made it to week 4!  Here are the last week of menus in our "food stamp" challenge.  Enjoy!


Week 4


Day 1
B- Fried Eggs and Toast
S-
L- Peanut Butter and Banana Sandwiches + Raw Veggies
S- Fruit Juice Smoothies (banana and frozen strawberries+ apple juice)
D- Meatloaf (doubled), homemade Mashed Potatoes, and Broccoli
 *Soak the oats for the oatmeal.

Day 2
S-
L- Peanut Butter and Jelly Sandwiches + Raw Veggies
S- Popcorn w/ Butter and a little Salt
D- Meatloaf (left-overs),  + Salad + Baked Potatoes
 *Soak kidney beans over night for chili.

Day 3
B- Baked Oatmeal (left-overs)
S-
L- Turkey and cucumber sandwiches + Raw Veggies
S- Dried Fruit and Nuts
D- Vegetable Chili w/ Corn Bread (w/coconut oil instead of vegetable oil) + Salad

Day 4
B- Baked Oatmeal (left-overs)
S-
L- Peanut Butter and Banana Sandwiches + Raw Veggies
S- Popcorn w/ Butter and a little Salt
*Place 4 of the salmon fillets in the refrigerator to defrost.

Day 5
B- Cold Cereal and Milk
S-
L- Turkey and Cheese Sandwiches+ Raw Veggies
S- Small boxes of organic Raisins
D- Salmon (4 fillets shared), Brown Rice + Salad + Green Beans
*Soak black beans for the bean bowls.

This serving size was for my daughter.  :)
Day 6
B- Pancakes (make triple)
S-
L- Scrambled Eggs, Toast + Raw Veggies
S- Fruit Juice Smoothies

Day 7
B- Pancakes (left-overs)
S-
L- Beans (left-overs) and Cheese + Raw Veggies
S- Popcorn w/ Butter and a little Salt
D- Baked Mexican Ziti, Green Beans + Salad


Fresh Fruit Choices:  ($17.50 per week to spend)

1- 3lb. bag of Cutie Oranges (about 24 small oranges- eaten 2 at a time)- Target  $6.59 -$0.55 per serving
1- 3lb. bag of Organic Apples (about 9 apples)- Target  $5.49  -$0.61 per serving 
1- 2 lb. bag of Organic Pears (about 7 pears)- Trader Joe's  $2.49  -$0.36 per serving
7 Bananas- Target or Trader Joe's  $0.57lb.  about $0.19 per serving
Organic Strawberries 1 lb.- TJ’s or Target  $3.49  about $0.69 per serving
Grapes 1 lb.- TJ's or Target  $2.99   about $0.38 per serving


Meatloaf Recipe

 2 lbs. Ground Beef
1 1/3 cups Milk
1 Tbls. + 1 tsp. Worcestershire sauce
1 1/2 tsp. dried Sage
1/2 tsp. Salt
3/4 tsp. ground dry Mustard
1/2 tsp. Pepper
2 tsp. chopped Garlic
1 Egg + 1 Egg yolk
3 1/2 slices of bread torn to small pieces, or 3/4 cup dried bread crumbs
1/2 cup chopped frozen Onions
3/4 cup ketchup or barbecue sauce

1. Heat oven to 350 degrees.
2. Mix all ingredients except ketchup.  Spread mixture in ungreased 8x8 or 13x9 inch pan.  Spread ketchup over top.  
3. Insert meat thermometer so tip is in center of loaf.  Bake uncovered 1- 1 1/2 hours, or until meat thermometer reads 160 degrees.
4. Let stand 5 minutes; serve warm.
*If you don't have quite all the spices you can either purchase them for $1-2 each or borrow a little from a friend. 

Salmon Recipe

Grease a 9x13 pan with coconut oil.  Place all the defrosted fillets skin side up on the pan.  Bake about 10-12 minutes or until the meat flakes apart with a fork.  Season as desired, such as lemon juice, a little salt, pepper, etc.




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