Goal For the Week of 10/30 - 11/6

-Follow through with the meal plan for at least 4 days
-Limit portions if I do end up getting takeout
-Make those smoothies & get those veggies / fruits in!

*Non-starchy vegetables:  Asparagus, Chinese Spinach, Broccoli, Cabbage, Carrots, Cauliflower, Celery, Cucumber, Dikon, Kale, Collard Greens, Peppers, Onions, Zucchini, Sugar Snap Peas, Tomato, Bamboo Shoots





*Plate Method
1/4 Portein
1/4 Grain
1/2 Vegetables

Dinner 1: Steak with Mushroom- Mustard Sauce - 3 Nights
(Steak, Reduced-Sodium Chicken Broth, Flour, Dijon Mustard, Mushrooms, fat-free milk, Scallions)

Lunch 1: Chipotle-Cilantro Tilapia - 3 Days
(Frozen Tilapia Fillets, Cilantro, Chipotle in Adobo Sauce, Corn Tortilla, Cucumber, Carrots [Matchstick])

Dinner 2: Shrimp Jambalaya - 2 Nights
(Frozen Shrimp, Cajun Seasoning [Paprika, Cayenne], Green Peppers, Celery, Tomatos, Tomato Paste, Lemons, Brown Rice)

Lunch 2: Fresh Egg Salad - 2 Days
(Eggs, Dried Dill Weed, Red Wine Vinaigrette)

Lunch & Dinner 3: Chicken Sausage & Dirty Rice - 2 Days
(Red Sweet Peppers, Bay leaf, Andouille Chicken Sausages)

Breakfast Ideas: Apples, Bananas, Oranges, Unsalted Nuts, Eggs & Toast, Leftovers

Shopping List

• Reduced Sodium Chicken Broth
• Flour
• Dijon Mustard
• Mushrooms
• Fat-Free Milk
• Scallions
• Frozen Tilapia Fillets
• Chipotle in Adobo Sauce
• Tortillas
• Cucumber
• Carrots (Matchstick)
• Frozen Shrimp
• Paprika
• Cayenne
• Green & Red Peppers
• Celery
• Tomatoes
• Tomato Paste
• Lemons
• Brown Rice
• Dried Dill Weed
• Andouille Chicken Sausages
• Bay Leaf
• Red Wine Vinaigrette
• Eggs