Family MealsPrintable Month Dietitian-Approved Dinner Meal Plan SUN MON TUE WED THU FRI SAT

Spicy Primavera Sun Dried Tomato Asian Lettuce Better than Take Week #1 Cranberry Ham Pasta & Chicken Penne Wraps with Out Shrimp Fried Veggie Burrito Steaks Twisted Buffalo Pasta Rice Bowl Strips Grapes & Toasted Commissary Blue Cheese Fresh Apples Coconut Vanilla Melon Peaches Mango Slices List Yogurt

BBQ Chicken & Tuna Tacos with Week #2 Biscuits with Easy Crab Cakes & Quick & Easy Lunch & Picnic Quick Brunswick Quick Peach Salsa California Blend Make a MyPlate Peanutty Worthy Stew with Veggies Salad with of Nachos Commissary Pork Lo Mein Quinoa Salad Cornbread Dark Chocolate & Avocado Dressing Almonds List Bananas & Yogurt

Mushroom Turkey Grilled Fish Sweet Potato & Week #3 Enchilada Chicken Burger Burgers with Apple Pork Chops Harvest Stew with Veggie Pizza Cajun Shrimp Casserole Cucumber Dill a Touch of with Fettuccine Corn on the Cob Sauce Commissary Fresh Fruit & Moroccan Flavor Sliced Kiwi Berries Yogurt List Watermelon Melon

Pumpkin Waffles & Week #4 Chicken Hobo Ham & Speedy Chicken Kale Spaghetti Pork Schnitzel with Dumplings Shrimp Gyros & “Salsa” Orange Salmon & Parmesan Noodles Pumpkin & Quesadilla Red Risotto Commissary Fruit & Stewed Apples Peaches with Fresh Salad Clementines List Vanilla Yogurt Family Meals Month commissary list week # 1

SUN MON TUES WED THU FRI SAT BREAKFAST

LUNCH

Sun Dried Tomato & Veggie Burrito Bowl Asian Lettuce Wraps Cranberry Ham Twisted Buffalo Strips Better Than Takeout Spicy Primavera Pasta DINNER Chicken Penne Pasta w/Blue Cheese Steaks Shrimp Fried Rice Peaches

produce aisles meat item qty/size item qty/size item qty/size Fresh baby spinach------8 oz Sun-dried tomatoes in olive oil ------4 oz Rosserie Chicken------12 oz. Kale ------3 lbs Canned crushed tomatoes ------12-14 oz. Ham Steak ------16 oz Dark leafy greens Chicken broth ------1 cup Shrimp ------1 lb (spinach. Kale or spring mix)--12-14 oz Dried oregano------1-1/2 tsp Boneless Skinless Chicken Breast------2 lb Bibbed leuce ------12 leaves Salt & Pepper ------pinch Ground beef, 90% lean------1 lb Garlic cloves ------11 cloves Paprika ------¼ tsp Onions ------4 Red pepper flakes ------½ tsp Red Onion ------1/2 Whole Wheat Penne ------8 oz Zucchini ------2 Med Wild Rice English Cucumber ------1 Jasmine Rice Celery & carrot scks Instant Brown Rice------2 cups dairy Carrots, shredded ------1/2 cup Whole wheat/grain pasta ------8 oz dry Fresh Basil Olive Oil ------4 Tbsp item qty/size Cilantro ------5 Tbsp Sesame Oil------3 Tbsp Skim Milk------3/4 cup Parsley, chopped------1 Tbsp Dried Cranberries------¼ cup Eggs------2 Cherry tomatoes ------10 Low Sodium Soy Sauce Parmesan Cheese, grated ------3-1/2 oz Melon Hoisin sauce------5 tsp Cheddar cheese, shredded ------1/3 cup Apples Balsamic vinegar ------4 tsp Blue cheese, crumbled ------2 oz Mango Hot sauce ------2 Tbsp Coconut vanilla yogurt------1 cup Lime for juice------1 tsp Olive Oil Mayonnaise ------½ cup Plain nonfat Greek yogurt ------6 oz Grapes Water chestnuts, sliced------8 oz Peaches ------2 Low Sodium Kidney or Black beans ---15 oz. Potatoes Low sodium Whole Kernel corn------14 oz. Taco Seasoning ------½ packet Salsa ------1/3 cup Rice crackers, crumbed------¾ cup frozen Peanut buer, creamy ------1/3 cup item qty/size Frozen Peas & Carrots------1-1/3 cup Family Meals Month commissary list week # 2

SUN MON TUES WED THU FRI SAT BREAKFAST

LUNCH

Quick & Easy BBQ Chicken & Easy Crab Cakes Salad Lunch & Picnic Quick Brunswick Stew Make a MyPlate of Tuna Tacos with DINNER Peanutty Pork Lo Biscuits w/ California with Avocado Worthy Quinoa Salad with Cornbread Nachos Quick Peach Salsa Mein Blend Veggies Dressing

produce aisles meat item qty/size item qty/size item qty/size Leuce ------2-1/2 cups Whole wheat feuccine or spaghe ---½ lb Boneless Pork Loin ------12-16 oz Cabbage ------1 Quinoa ------1 cup Ground Turkey ------1 lb Mixed salad greens------10-12 oz bag Crunchy Peanut buer ------¼ cup Crabmeat------12 oz Canned Chunk Chicken------10 oz Celery stalks ------2 Cooked diced chicken------1-1/2 lb Grated ginger ------1 Tbsp Tuna------2-5 ounce cans Ketchup ------¼ cup Pork chops ------12 oz Garlic ------5 cloves BBQ sauce, hickory smoke flavored ---¼ cup Sweet Onions ------¼ cup Worcestershire sauce------2 Tbsp Onion, minced ------2-3 Tbsp Hot sauce------½ tsp Red Onion------2 Mayonnaise ------2-1/2 Tbsp Avocado ------1 Honey or Maple Syrup------1 Tbsp Tomato------1 med Soy Sauce, low sodium ------2-1/2 tbsp Cherry tomatoes------12 White Vinegar ------2 Tbsp dairy Banana------1 Balsamic vinegar ------1-2 Tbsp item qty/size Apples------3 Hot Chili Sauce or red pepper flakes---½ tsp Orange Juice ------¼ cup Water Chestnuts ------8 oz can Lime for juice------3 Skim milk------2/3 cup Bamboo Shoots ------8 oz can Cilantro ------1 bunch Cheddar Cheese, Shredded------16 oz. Olive Oil------2/3 cup Potatoes ------2 med Salsa Plain Greek yogurt ------16 oz. Sweet Potatoes ------2 med Green Chilies ------2 - 4.25 oz cans Greek yogurt------4 Tbsp Hot Sauce------¼ tsp Blue Cheese Vanilla Extract ------½ tsp Dark Chocolate w/ Almonds ------8 oz Cumin------2 tsp Egg ------1 large Chili powder------2 tsp Salt ------½ tsp Seafood Seasoning ------2 tsp Panko crumbs------3 Tbsp Whole Wheat dry biscuit mix------2-1/3 cup Cornbread mix ------1 box frozen Low sodium Black beans------2 - 15 oz cans item qty/size Whole kernel corn------2 - 15 oz cans California Blend Veg Mix ------10 oz Diced tomatoes ------28 oz Lima beans ------1 cup Tomato sauce ------8 oz. Whole Grain torlla chips ------8 Oz Sliced peaches in their own juice -15 oz can Dried fruit for salad ------½ cup Torllas (corn or wheat)------8 Family Meals Month commissary list week # 3

SUN MON TUES WED THU FRI SAT BREAKFAST

LUNCH

Sweet Potato & Cajun Shrimp with Enchilada Chicken Mushroom Turkey Harvest Stew with a Grilled Fish Burgers Veggie Pizza & Sliced DINNER Apple Pork Chops Fettuccine Casserole Burgers touch of Moroccan with Cucumber Dill Kiwi Flavor Sauce

produce aisles meat item qty/size item qty/size item qty/size Apples------3 Canned Salmon or Tuna ------14-15 oz Pork chops ------12 oz Fresh fruit for yogurt ------4 servings Apple Juice ------2 cups Shredded cooked chicken ------2 cups Lemon ------1 Brown Rice------4 servings Boneless skinless chicken thighs ------12 oz Melon Couscous ------1 ½ cups Shrimp, uncooked, shelled------12 oz Kiwi ------4 Whole wheat feuccine ------12 oz Ground turkey ------1-1/2 lb Leuce & Tomato ------for topping Dried bread crumbs or panko -----2/3-1 cup Corn on the cob------4 servings Olive oil ------6 Tbsp Baby Spinach------for topping BBQ sauce ------¼ cup English Cucumber ------½ medium Cream of Chicken soup ------10 oz can Zucchini------1 med Chicken broth ------12-14 oz Scallions ------2 Tbsp Green enchilada sauce ------15 oz can Mushrooms ------8-10 dairy Diced Green chilies------4 oz can Buon mushrooms ------8 oz item qty/size Pete dices tomatoes ------29 oz Garlic ------11 cloves Flavored Yogurt------4 servings Salsa ------for topping Yellow Onion ------2 small Plain nonfat Greek yogurt------10 oz Pizza sauce------3/4 cup Cilantro ------½ cup Egg ------1 large Fresh Dill------1-1/2 Tbsp Pineapple Tidbits ------1 can Buer------1 Tbsp Basil ------8 leaves Pineapple slices ------4 Mozzarella cheese, shredded ------6-8 oz Chives ------3 tbsp Green olives------½ cup Parmesan cheese ------3 oz Sweet Potatoes ------2 medium Slivered almonds------2 oz Shredded Cheddar cheese ------2 cups Potatoes ------¾ lb Evaporated milk------¾ cup Buernut or acorn squash ------¾ lb Cinnamon------2 tsp Cumin ------1-1/2 tsp Salt & Pepper Cajun seasoning------1 Tbsp Torllas, 6 “------12 Whole Wheat hamburger buns ------4 Whole wheat pizza crust ------14-16 oz Family Meals Month commissary list week # 4

SUN MON TUES WED THU FRI SAT BREAKFAST

LUNCH

Pumpkin Waffles & Hobo Ham & Shrimp Quesadilas Speedy Chicken Gyros Kale Spaghetti Orange Salmon & Pork Schnitzel with DINNER Chicken Dumplings & “Salsa” Red Risotto Parmesan Noodles & Pumpkin & Peaches Stewed Apples

produce aisles cont. meat item qty/size item qty/size item qty/size Apples------4 Apple Cider Vinegar ------2 tsp Boneless Pork Loin ------16 – 25 oz Clemennes ------4 servings Balsamic vinegar ------5 Tbsp Boneless chicken tenders ------1 lb Lemon for juice ------1 Italian Seasoning ------few shakes Salmon fillets------4 – 6 oz fillets Lime ------1 Onion Powder ------1 tsp Ham steak ------10-12 oz Mango ------1 Italian Herb blend------2 tsp Chicken, diced or shredded------12 oz Grape tomatoes ------1 pint Nutmeg------3 dashes Tomato ------topping for 4 Cinnamon ------1/2 tsp Mixed greens or baby spinach ------2 cups Chili powder------2 tsp Arugula ------2 cups Cumin ------1/2 tsp Baby spinach------12 oz Basil, dried------1 tsp Kale ------8 cups Garlic powder------2 tsp Leuce ------topping for 4 Pepper ------¼ tsp dairy Cucumber------1 large Paprika ------¼ tsp Red onion------2 large Whole wheat flour ------½ cup item qty/size Onion------1 med Whole Wheat Pancake Mix ------2-1/2 cups Eggs------7 Garlic ------7 cloves Dry Biscuit mix ------1 cup Milk, skim------2- ⁄ cups Fresh mint ------¼ cup Canned pumpkin puree------3/4 cup Parmesan cheese, grated------1-⁄ cups Fresh parsley------1/3 cup Sliced peaches (no sugar added) ---- 2– 14.5 oz cans Nonfat vanilla Greek yogurt ------4 servings Cilantro------1/3 cup Canned fruit, no sugar added------4 servings Cheddar cheese, shredded------1 ¾ cups Mandarin oranges ------2 lg cans Greek nonfat plain yogurt ------6 oz Raisins------topping for 4 Walnuts ------¼ cup Chopped almonds------1/3 cup Pecans, chopped ------¼ cup Brown Sugar ------1/3 cup aisles Pete diced tomatoes ------14 oz can item qty/size Stewed tomatoes------1 can Beets------8.25 oz can Zero Calorie Sweetener ------½ tsp frozen Kidney beans ------1-1/2 cans Egg Noodles ------12 oz item qty/size Black beans ------15 oz Whole Wheat spaghe noodles ------6 oz Frozen cooked shrimp------1 lb Whole kernel corn ------15 oz Long Grain white rice------1 cup Dijon mustard ------1 Tbsp Italian seasoned bread crumbs ------24 oz. Salsa ------½ cup Bread crumbs or Panko------2 cups Chicken broth, low sodium ------3 cups Olive Oil ------1 cup Canola Oil ------1/2 cup