Week 1 Meal PlanSunday Monday Tuesday Wednesday Thursday Friday Saturday

Breakfast

Egg & Cheese Omelet

Fruit

Milk

Cold Cereal w/ Milk

Yogurt

Milk

Oatmeal

Fruit

Milk

French Toast

Breakfast Meat

Milk

Cold Cereal w/ Milk

Yogurt

Milk

Oatmeal

Fruit

Milk

Pancakes

Breakfast Meat

Milk

Lunch

Grilled Cheese

Tomato Soup

Juice

Sandwich

Chips

Fruit

Juice

Chicken Nuggets

French Fries

Fruit

Juice

Sandwich

Chips

Fruit

Juice

Cheese Quesadilla’s w/ Salsa & Sour

Cream

Juice

Sandwich

Chips

Fruit

Juice

Meatball Subs

Chips

Fruit

Juice

Dinner

Spaghetti w/

Meatballs

Salad

Milk

Sloppy Joe’s

French Fries

Baby Carrots & Ranch

Milk

Taco’s

Mexican Rice

Avocado

Milk

Baked BBQ Chicken

Cornbread

Baked beans

Milk

Hamburgers

French Fries

Baby Carrots & Ranch

Milk

Pizza! *Chicken Alfredo

Garlic Bread

Milk

*Simple Recipes Below!Week 1 Recipes

Chicken AlfredoIngredients:Frozen boneless chicken breast (3lb bag) – $5.94Fettuccine Noodles – $0.82Garlic Bread – $2.00Alfredo Sauce (2 jars) – $1.50/eachFresh Sliced Baby Bella Mushrooms – $2.18 ($0.28/oz)

Directions: Cook 4 boneless, skinless chicken (freeze remaining chicken) which can be grilled, baked, or pan-fried and then slice into bite-size pieces or shred. Chop Baby Bella mushrooms into bite-sized pieces and slightly brown in a pan with oil. Cook noodles according to package directions. Combine all ingredients with jarred Alfredo sauce.

Week 2 Meal PlanSunday Monday Tuesday Wednesday Thursday Friday Saturday

Breakfast

Eggs

Toast

OJ/Milk

Cold Cereal w/ Milk

Yogurt

Milk

Oatmeal

Fruit

Milk

Muffin/Bagel

Fruit

Milk

Oatmeal

Fruit

Milk

Cold Cereal w/ Milk

Yogurt

Milk

Pancakes/Waffles

Bacon/Sausage

OJ/Milk

Lunch

Sandwich

Chips

Fruit

Juice

Pizza Bobs

Carrots & Ranch

Applesauce

Juice

PB & J

Chips

Fruit

Juice

Hot Dogs

Mac&Cheese

Carrots & Ranch

Juice

Hot Ham &Cheese Sandwich

Chips

Fruit

Juice

Loaded Nachos

Applesauce

Juice

Chicken Nuggets

French Fries

Fruit

Juice

Dinner

*Italian Chicken

Potatoes

Green Beans

Milk

Fish Sticks

Salad

Fruit

Milk

Teriyaki /Orange Chicken

Fried Rice

Milk

Lasagna

Garlic Bread

Salad

Milk

Hamburger Helper

Carrots & Ranch

Applesauce

Milk

Chicken Tenders

Mashed Potatoes

Fruit

Milk

*Pizza Pockets

Salad

Fruit

Milk

*Simple Recipes Below!Week 2 Recipes

Italian Chicken “Dump” Recipe

Ingredients:2-4 chicken breast 1 bag of red/yellow potatoes2 cans of green beans1 Italian dressing packet1 stick of butterFoilDirections: Preheat the oven to 350F. Cut up the chicken breasts into four pieces and drain the green beans. Combine potatoes, chicken, and the green beans into one casserole dish (picture above). Then sprinkle the packet of Italian dressing over everything, and then drizzle the melted butter on top. Cover with foil and cook for 1 hour.

Pizza PocketsIngredients:Pillsbury pizza crust Pizza sauce (can use leftover spaghetti sauce)PepperoniMozzarella Cheese

Directions: Preheat the oven to 425F. Lay the pizza crust on a sheet of parchment paper (or a floured surface) and roll it with a rolling pin to flatten it out. Cut the crust into 6 even squares. Add a little bit of pizza sauce, some cheese and pepperoni to one half of the squares. Fold the pizza pockets in half to make triangles, then use a fork to seal the edges. (Optional - Brush the top of each triangle with a small amount of oil; Sprinkle some dried oregano leaves on top then sprinkle with mozzarella cheese.) Bake at 425F for 10 to 13 minutes until they are golden.

Week 3 Meal Plan   Sunday  Monday  Tuesday  Wednesday  Thursday  Friday  Saturday 

  

Breakfast 

Scrambled Eggs

Toast

 Banana 

Milk 

Cold cereal w/ milk 

Bagel w/ Cream

Cheese 

Juice 

*French Toast Fingers 

Sausage links 

Milk 

*Peanut Butter Banana Oatmeal

Milk 

Egg Sandwich (fried egg and

sliced cheese on toast) 

Fruit  

Milk 

Cold Cereal w/milk

Toast with Peanut Butter 

Juice 

Pancakes 

Fruit 

Milk 

  

Lunch 

*Tuna Melt

Celery & Ranch

Apples 

Milk 

Soup

Salad 

Fruit 

Milk 

PB&J Sandwich

Chips

Clementine 

Milk 

Hotdogs, Mac N Cheese

Orange Slices 

Milk 

*Mini Pizzas

Applesauce

Milk 

Turkey & Cheese

Sandwich

Chips, Carrots &

Ranch 

Juice 

*7 Can Taco Soup,

Tortilla Chips 

Apples

Milk 

  

Dinner 

*Oven Fried Chicken

 Baked

Potatoes

Green Beans 

Milk 

*Veggie Beef Bundles

Salad

Roll w/Butter 

Milk 

*Pizza Pasta Casserole

 Garlic Toast

Corn 

Milk 

*5 Can Chili

Cornbread

Salad 

Milk 

Leftover Night  Chicken Stirfry

*Fried Rice  

Milk 

*Tuna Noodle Casserole

 Salad 

Milk  

Rice Krispie Treats 

*Simple Recipes Below

Week 3 RecipesFrench Toast Fingers 

Ingredients:2 eggs ¼ cup milk ¼ teaspoon salt  ½ cup strawberry preserves 8 slices day old white bread Confectioners' sugar Directions: In a small bowl, whisk eggs, milk and salt: set aside.  Spread preserves on four slices of bread; top with remaining bread.  Trim crusts off, cut each sandwich into 3 strips. Dip both sides in egg mixture. Cook lightly on greased hot griddle for 2 minutes on each side or until golden brown.  Dust with confectioners' sugar – 4 servings  Peanut Butter Banana Oatmeal Ingredients:3 cups milk or water ¼ teaspoon salt  1 ½ cups quick cooking oats 2 large bananas 2 Tablespoons peanut butter ½ teaspoon vanilla  Directions: In a large saucepan, bring milk and salt to boil.  Stir in oats; cook for 1-2 minutes or until thickened, stirring occasionally.  Remove from heat.  Stir in the bananas, peanut butter and vanilla.  4 servings. 

Tuna Melts Ingredients:8 slices bread 2 cans tuna (6 oz) drained 4 Tablespoons mayonaise 4 slices cheese Butter/margarine Directions: Mix together tuna and mayo.  Butter one side of each slice of bread.  Spread 1/4th of the tuna on bread, top with slice of cheese and top with second slice of bread.  Grill in pan until lightly brown.  4 servings.  Mini Pizzas Ingredients:Pkg of 6 English Muffins split into 12 pieces 1 jar pizza sauce or spaghetti sauce 1 pkg shredded mozzarella cheese (16 oz) 1 pkg pepperoni (optional) 

Directions: Spread English Muffins with pizza sauce, top with pepperoni and cheese.  Bake on cookie sheet at 425 degrees for 8-10 min. 6 servings  7 Can Taco Soup Ingredients:1 can chicken (15 oz) 1 can corn 1 can kidney beans 1 can black beans 1 can diced tomatoes 1 can enchilada sauce 1 can chicken broth 1 pkg Taco Seasoning (reduced sodium) Directions: Dump all ingredients into a pot and heat for 10-15 minutes.  Serve with shredded cheese and sour cream if desired and tortilla chips.  Serves 4-6   Oven Fried Chicken Ingredients:8 pieces of chicken (legs, thighs or breasts) 1 cup flour 1 Tablespoon Paprika 1 Tablespoon Garlic Powder 1 teaspoon salt 1 teaspoon pepper 1/c cup butter Directions: Preheat oven to 375 degrees. Mix flour and seasonings together in large Ziploc bag.  Shake chicken in flour coating. Place a stick of butter in 9 x 13 baking dish and melt butter in oven.  When butter is melted, add chicken.  Bake for 30 minutes and then turn and bake for another 20-30 minutes until chicken is no longer pink.  4 servings. Veggie Beef Bundles Ingredients: 1 pound of ground beef 2 cups diced potatoes (2 large potatoes or 4 sm/med) 1 envelope onion soup mix (or chopped onions with salt and pepper) ¼ cup water 1 cup mushrooms (fresh or canned) 1 pkg frozen green beans (or canned) 

Directions: Coat 4 pieces of heavy foil (or layer two pieces of regular) with cooking spray.  Put ½ cup of chopped potatoes in the center of each piece of foil.  Make 4 burger patties and place one on top of each pile of potatoes.  Combine soup mix (or onions) and water together and spoon half over the patties.  Top with mushrooms and green beans and remaining soup mixture.  Fold foil around meat and veggies and seal tightly making your “bundle”. Place on baking sheet and bake at 375 degrees for 25-30 minutes until meat is no longer pink and potatoes are tender.  4 servings 

Pizza Pasta Casserole (makes two, one for now and one for the freezer!) Ingredients: 2 pounds ground beef 1 lg. Onion chopped 2 jars spaghetti sauce (28 oz each) 1 pkg (16 oz) spiral pasta, cooked and drained (don’t overcook!) 4 cups shredded mozzarella cheese 8 oz pepperoni (or you could use cooked Italian sausage crumbles) Directions: In large skillet, brown beef with onions until meat is no longer pink, drain.  Stir in spaghetti sauce and pasta. Transfer into 2 greased 13x9x2 baking dishes.  Sprinkle with cheese.  Arrange pepperoni on top. Cover and freeze one casserole for up to 3 months.  Cover with plastic wrap first, then foil and put date on top. Bake second casserole uncovered at 350 degrees for 25-30 minutes or until heated through. To use frozen casserole:  Thaw in refrigerator overnight.  Bake at 350 degrees for 35-40 min or until heated through, Each casserole serves 8-10 people.  5 Can Chili Ingredients: 1 can Chili kidney beans 1 can diced tomatoes 1 can corn 1 can tomato sauce or tomato soup 1 can black beans 1 pkt chili seasonings Directions: Mix all together and simmer for 10-15 minutes  Vegetable Fried Rice Ingredients: 3 cups cooked rice 1 pkg frozen peas and carrots 1 onion chopped 2 teaspoons vegetable oil 3 Tablespoons Soy sauce 

1 teaspoon brown sugar 2 eggs Directions: In a large nonstick skillet, sauté onion in oil until tender.  Add soy sauce add brown sugar.  Stir until mixed well.  Add rice and mixed vegetables, cover and cook a few minutes until vegetables are tender.  Push rice and vegetables aside and crack eggs in pan.  Scramble and cook through, then mix all together.  Tuna Noodle Casserole Ingredients:1 pkg (12 oz) wide noodles, cooked and drained 2 cans (6oz each) tuna, drained 1 can (4oz) mushroom stems and pieces, drained 1 can (10 ¾ oz) cream of mushroom soup 1 1/3 cups milk ½ teaspoon salt ¼ teaspoon pepper ½ cup crushed saltines 3 Tablespoons butter, melted Directions: In large bowl, combine the noodles, tuna and mushrooms.  Combine soup, milk, salt and pepper; pour over noodle mixture and mix well.  Pour into a greased 2 ½ qt baking dish.  Combine saltines and butter, sprinkle over noodles. Bake uncovered at 350 degrees for 35-45 minutes or until heated through.  6 servings   

Week 4 Meal PlanSunday Monday Tuesda

yWednesda

yThursda

yFriday Saturda

y

Breakfast

Scrambled Eggs

Toast

Fruit

Milk

Cold Cereal w/ Milk

Yogurt

Orange Juice

Waffles

Sausage Links

Fruit

Milk

Oatmeal

Fruit

Orange Juice

Cold cereal w/Milk

Yogurt

Orange Juice

Bagel w/ Cream Cheese

Fruit

Orange Juice

Pancakes

Bacon

Fruit

Milk

Lunch

Fish sticks

French Fries

Corn

Milk

Mac & Cheese

Salad

Milk

PB&J

Chips

Carrots

Milk

Ramen Noodles

Veggies w/ Dip

Milk

Hot Dogs

Canned Baked Beans

Applesauce

Milk

Hard-boiled Eggs

Cheese & Crackers

Apple Slices

Milk

*Bowties & Broccoli

Fruit

Milk

Dinner

*Crockpot Chicken &

Rice

Fruit

Milk

*Baked Spaghetti

Garlic bread

Milk

*Beef Totchos

Fruit

Milk

Chicken Nuggets

French Fries

Corn

Milk

*One Pot Chili Pasta

Fruit

Milk

Pizza

Salad

Milk

Hamburger

Mashed Potatoes

Green Beans

Milk

*Simple Recipes Below

Week 4 RecipesCrock Pot Chicken and Rice RecipeIngredients:2 boneless skinless chicken breasts1 teaspoon minced garlic1 teaspoon black pepper1 teaspoon salt1/2 onion chopped2 cups chicken broth10.5 oz cream of chicken soup3 cups cooked white rice2 cups shredded cheeseDirections: Place everything but the white rice and the cheese in the crock pot. Cover and cook on low for 8 hours or cook on high for 4 1/2 hours. Shred the chicken. 10 minutes before you are ready to eat, add in the cooked rice and the cheese. Stir to combine. Let sit until the cheese is melted and serve within 30 minutes. Serve warm once the rice is tender and blended with the cheese.

One Pot Chili PastaIngredients:1 Tbsp olive oil1 medium onion 2 cloves garlic1/2 lb ground beef2 Tbsp flour

2 Tbsp chili powder15 oz can tomato sauce15 oz can diced tomatoes15 oz can black beans15 oz can kidney beans1 cup frozen corn kernels 2 cups uncooked elbow macaroni2 cups beef broth1 cup shredded cheeseDirections: Dice the onion and mince the garlic. Cook both in a large pot with olive oil over medium heat for 1-2 minutes, or until soft and transparent. Add the ground beef and continue to stir and cook until it is fully browned. If using a high fat ground beef, drain off the excessive after it is browned. Add the flour and chili powder to the pot and stir to coat the meat. Continue to stir and cook the coated meat for 1-2 minutes more. The flour and chili powder may coat the bottom of the pot, but that's okay. Just be careful to not let it burn. Drain and rinse the black and kidney beans. Add the beans, tomato sauce, diced tomato, and corn kernels to the pot. Stir well and dissolve the flour/chili powder mixture from the bottom of the pot. Add the dry macaroni and two cups of beef broth to the pot and stir to combine. Place a lid on top, turn the heat up to high, and let the pot come to a boil. Once it reaches a boil, give it a quick stir to loosen any pasta stuck to the bottom of the pot, replace the lid, and turn the heat down to medium-low. Let the pot simmer on medium-low for about 15 minutes, or until the pasta is soft and has absorbed most of the liquid. Stir the pot one or two times during the 15 minutes to loosen any pasta stuck to the bottom. Once the pasta is fully cooked, turn the heat off and add the cheese. Stir the cheese into the pasta until it has melted in and become slightly creamy. Serve hot.

Bowties & BroccoliIngredients:12 oz pasta1 lb frozen broccoli florets3 Tbsp butter3 Tbsp grated ParmesanSalt to taste Freshly cracked pepper to taste Pinch crushed red pepper (optional)Directions: Bring a pot of water to a boil, then add the pasta. Boil until the pasta is al dente (7-10 minutes). Add the frozen broccoli florets to the boiling pasta water, turn off the heat, and let sit for 1-2 minutes, or until the broccoli is tender-crisp. Drain the pasta and broccoli in a colander. Transfer the pasta and broccoli back to the pot (with the heat off) or to a bowl and add the butter. Toss until the butter has melted and coated everything. Add the Parmesan, salt, freshly cracked pepper, and red pepper flakes, then toss to coat again. Taste and adjust seasoning as needed. Serve immediately.

Baked SpaghettiIngredients: Cooking spray16 oz. spaghetti2 tbsp. extra-virgin olive oil1 medium yellow onion, finely chopped 2 cloves garlic, minced1 lb. ground beefKosher saltFreshly ground black pepper1 tsp. Italian seasoning1 (28-oz.) can crushed tomatoes1/2 c. basil, chopped1 c. shredded mozzarella1/4 c. freshly grated ParmesanChopped fresh parsley, for garnishDirections: Preheat oven to 350°. Grease a medium baking dish with cooking spray. Cook spaghetti according to package directions until al dente, drain, and set aside. Meanwhile, in a large skillet over medium heat, heat oil. Add onions and cook until soft and translucent, about 5 minutes. Stir in garlic and cook until fragrant, 1 minute more. Add ground beef, season with salt, pepper, and Italian seasoning, and cook until no longer pink, about 8 minutes. Drain fat in a bowl lined with paper towels and return to pan. Pour in crushed tomatoes and basil and simmer until slightly reduced, about 10 minutes. Season with more salt and pepper to taste.Toss with spaghetti, then transfer to baking dish and top with mozzarella and Parmesan. Bake until cheese is melted and pasta is warmed through, about 20 minutes. Garnish with parsley and serve.

Beef TotchosIngredients: Cooking spray2 (1-lb.) bags frozen tater tots1 tbsp. extra-virgin olive oil1 lb. ground beef1 tbsp. taco seasoning1 c. cherry tomatoes, quartered1 c. black beans1 jalapeño, sliced1 c. shredded cheddar1 c. shredded Monterey JackSour cream, for servingGuacamole, for serving

Freshly chopped cilantro, for servingDirections: Preheat oven to 450° and grease a 9”-x-13” baking dish with cooking spray. Add tater tots and bake until crispy, 20 minutes. In a large skillet over medium heat, heat oil. Add beef and cook until no longer pink, 6 minutes. Drain fat. Return skillet to stove and season with taco seasoning. Top tater tots with beef, tomatoes, black beans, jalapeños, and cheeses. Bake until warmed through and cheese is melty, 10 minutes. Top with sour cream, guacamole, and cilantro before serving.