Simplify your busy summer schedule by taking some time on Sunday to put together a week's worth of meals. Don't worry, we've done the legwork! Just follow our step-by-step guide to whip up 10 healthy meals for $50.
- Step 1: Use our easy grocery list to go shopping
- Step 2: Prepare your food on Sunday and store it in your fridge
- Step 3: Use the recipes in the chart below to make your prepared food into tasty meals
The Recipes
Sunday Preparation
Pork Tenderloin: Marinate pork with 2 tbsp chopped garlic, 2 tbsp chopped ginger, 1/2 cup of green onions and 1 cup of hoisin sauce for 1 hour. Remove tenderloin from marinade and cook in a pan until internal temperature reaches 140 degrees.
Turkey Burgers: Mix ground turkey with 1/2 cup of BBQ sauce, 1/4 cup of finely diced onions, salt and pepper. Form into 6-ounce patties, cover and refrigerate. On Tuesday night, cook in a pan until juice runs clear.
Salmon: Rub salmon filet with 2 tbsp of olive oil and sprinkle with salt and pepper. Bake in the over at 350 degrees for approximately 20 minutes (or to desired doneness).
Steak Filet: Rub filet with steak rub and store in fridge. Pan sear or grill on steak night until internal temperature reaches 130 degrees.
Broccoli: Steam
Red Potatoes: Toss potatoes with olive oil, salt and pepper. Cook for 20 minutes at 425 degrees.
Asparagus: Toss asparagus with 1 tsp olive oil, balsamic vinegar, salt and pepper. Cook for 7 minutes at 425 degrees.
Green Beans: Blanch green beans. On filet night, saute blanched green beans in olive oil, salt and pepper and toss in toasted almonds.
Rice: Cook according to directions.
Cinnamon Chile Yam "Fries": Slice yams into wedges, then toss with 2 tsp cinnamon, 1 tbsp chile powder, 2 tbsp olive oil, salt and pepper. Bake for 20 minutes at 400 degrees.
Toasted Almonds: Toast almonds for 5 minutes at 350 degrees.
Chipotle Caesar Salad Dressing: Dice chipotle pepper and mix with 1 tbsp adobo sauce and 1 bottle of low-fat Caesar dressing.
Tomato Basil Relish: Combine 1 cup grape tomatoes with 2 tbsp fresh basil cut into strips, 1 tbsp olive oil, 2 tsp lemon juice, 1/4 tsp chopped garlic and salt and pepper.
The Grocery List
Make sure you have the staples, and then shop for the below list of groceries to complete your recipes.
- 1 1/2 lbs. pork tenderloin
- 1 1/2 lbs. salmon filet
- 1 1/2 lbs. ground turkey
- 6oz filet mignon steak
- Rotisserie chicken (by it on the day you'll eat it so it'll be fresh and hot)
- Brown rice
- High-fiber tortillas
- Whole wheat burger buns
- Whole wheat pitas
- Couscous
- 4 oz. sliced almonds
- 1 can chipotle peppers in Adobo sauce
- 1 bottle low-fat Caesar dressing
- 1 package dried cranberries
- 1 can fat-free re-fried beans
- 1 bag low-fat cheddar cheese
- 1 container hummus
- 1 container shredded Parmesan cheese
- 1 jar Hoisin sauce
- 1 bottle BBQ sauce
- steak seasoning or rub
- 1 bottle red wine
- 1 head broccoli
- 1 bag low-fat cole slaw mix
- 4 tomatoes
- 2 cucumbers
- 1 bag of baby greens and 1 bag of romaine
- 1 bag carrots
- 1 bunch asparagus
- 4 yams
- 2 lbs. red potatoes
- 1 avocado
- 2 russet potatoes
- 1 lb. spinach
- 1 lime
- 1 package fresh basil
- 1 knob ginger root
- 1 bunch green onions
- 1 carton grape tomatoes
- 3 fruits of your choice
**Grocery list was priced out at Safeway.com; doesn't include staple items**