Monday Meal Plan {May 5, 2019}

Total Home Makeover offers a simple system for mom to keep her home neat & tidy with delicious meals on the table, and have time to spare.  A great place to start is Step 1: A Daily Routine {with free printable} and the Quick Start Kit. ​​​​​​

Need a meal plan solution?  Learn how to meal plan in 3 simple steps or use our featured meal plan below with grocery list.

If you are new to Total Home Makeover, you are invited to Charm School 2019, and for those
of you who are enrolled in Charm School, you will enjoy this meal plan by Skinnytaste, because the calories are already counted for you.  Recipes are linked.  Grocery list below.

MONDAY (5/20)
B: Loaded Baked Omelet Muffins (2) with 1 cup strawberries (0)
L: Spiralized Greek Salad with Lemon and Feta (7)*
D: Skinny Baked Broccoli Macaroni and Cheese (8) with a green salad (2)
Totals: Freestyle™ SP 19, Calories 868**

*My Greek Salad will be made with spring mix (not cucumbers).

TUESDAY (5/21)
B: Loaded Baked Omelet Muffins (2) with an orange (0)
L: LEFTOVER Skinny Baked Broccoli Macaroni and Cheese (8) with 8 carrot sticks (0)
D: Low Carb Chicken Enchilada Roll Ups (5) with Warm Mexican Corn Salad (4)
Totals: Freestyle™ SP 19, Calories 940**
WEDNESDAY (5/22)
B: Loaded Baked Omelet Muffins (2) with 1 cup strawberries (0)
L: LEFTOVER Skinny Baked Broccoli Macaroni and Cheese (8) with 8 carrot sticks (0)
D: Grilled Balsamic Steak with Tomatoes and Arugula (5)*** with Potato and Green Bean Salad (5)
Totals: Freestyle™ SP 20, Calories 914**
THURSDAY (5/23)
B: Loaded Baked Omelet Muffins (2) with an orange (0)
L: LEFTOVER Grilled Balsamic Steak with Tomatoes and Arugula (5) with Potato and Green Bean Salad (5)
D: Grilled Cumin Spiced Pork Tenderloin (3) with Fiesta Bean Salad (4)
Totals: Freestyle™ SP 19, Calories 1,092**
FRIDAY (5/24)
B: 6 ounces Greek yogurt (0) with ½ cup mixed berries (0) 1 tablespoon chopped pecans (2)
L: LEFTOVER Grilled Balsamic Steak with Tomatoes and Arugula (5)* with Potato and Green Bean Salad (5)
D: Basil-Parmesan Salmon (3) with ¾ cup brown rice (5) and Roasted Asparagus (0)
Totals: Freestyle™ SP 20, Calories 1,035**
SATURDAY (5/25)
B: Whole Wheat Pancakes (5) with 1 tablespoon maple syrup (3) and 1 cup mixed berries (0)
L: Naked Greek Feta-Zucchini Turkey Burgers (5) and Grilled Rainbow Peppers with Herb Cream Cheese (3)
D: DINNER OUT!
Totals: Freestyle™ SP 16, Calories 623**
SUNDAY (5/26)
B: Roasted Strawberry Banana Bread (3) and 1 cup cantaloupe (0)
L: Chilled Italian Shrimp Tortellini Pasta Salad (6)
D: Buffalo Turkey Cheeseburger with Blue Cheese Broccoli Slaw (8) with Low Carb Potato Salad (4)
Totals: Freestyle™ SP 21, Calories 1,087**
*This is just a guide, women should aim for around 1200 calories per day. Here’s a helpful calculator to estimate
your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits,
snacks, dessert, wine, etc.
**Green salad includes 4 cups mixed greens, 2 scallions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and
½ cup light vinaigrette.
***Leave 2 servings of salad undressed (and put on the side) for leftovers Thurs/Fri.
Shopping list:
Produce

• 2 medium heads garlic
• 1 [12-ounce] frozen broccoli
• 1 medium head cauliflower
• 1 pound asparagus
• 1 large package spring mix greens
• 1 small cantaloupe
• 1 large package baby rainbow peppers (you need 16)
• 1 small bag broccoli slaw
• 4 large ears of corn
• 1 pound green beans
• 3 ½ pounds (about 10) new potatoes
• 1 small bunch celery
• 1 small bunch carrots
• 2 medium oranges
• 2 medium lemons
• 3 medium bananas
• 1 small bunch/clamshell fresh dill
• 1 small bunch/clamshell fresh oregano
• 1 medium bunch/clamshell fresh basil
• 1 large bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 small bunch fresh chives
• 1 medium bunch scallions
• 1 (6-ounce) and 1 (12-ounce) container fresh berries (your choice)
• 2 (12-ounce) containers fresh strawberries
• 1 small (6-ounce) and 2 large (14-ounces each) zucchini
• 2 medium (5-ounce) Hass avocados
• 5 medium limes
• 1 medium green bell pepper
• 2 dry pints cherry or grape tomatoes
• 1 large vine-ripened tomato
• 1 large red onion
• 1 large yellow onion

Meat, Poultry and Fish

• 1 small package center-cut bacon
• 1 rotisserie chicken (or 10-ounces raw boneless, skinless chicken breast)
• 1 ½ pounds flank steak
• 1 pork tenderloin (about 18 ounces)
• 1 ¼ pounds (4) salmon fillets
• 2 ¼ pounds 93% lean ground turkey
• 2 pounds peeled and deveined jumbo shrimp

Grains*

• 1 (16-ounce) package elbows (high fiber, whole wheat or regular)
• 1 package seasoned whole wheat breadcrumbs
• 1 (8.8-ounce) package dry ricotta spinach tortellini (I like Dellalo)
• 1 package dry brown rice (or 3 cups pre-cooked)
• 1 package white whole wheat flour (I like King Arthur)
• 1 package all-purpose flour (can sub ¼ cup white whole wheat in Mac and Cheese, if desired)
• 1 package 100 calorie whole wheat burger buns (I like Martin’s)

Condiments and Spices

• Extra virgin olive oil
• Cooking spray
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or fresh peppercorns)
• Light vinaigrette dressing (or make your own with ingredients in list)
• Mexican hot chili powder
• Cumin
• Oregano
• Chipotle chili powder
• Chili powder
• Light or regular mayonnaise (I like Sir Kensington)
• Balsamic vinegar
• Garlic powder
• Paprika
• Crushed red pepper flakes
• Cinnamon
• Vanilla extract
• Pure maple syrup
• Red wine vinegar
• Franks Red Hot Sauce
• Yellow mustard

Dairy & Misc. Refrigerated Items

• Light bleu cheese dressing (or make your own)
• 2 dozen large eggs
• 1 (8-ounce) chunk feta cheese
• 1 (6 to 7-ounce) package reduced fat sliced cheddar cheese
• 1 (8-ounce) bag reduced fat shredded sharp cheddar cheese
• 1 (8-ounce) bag shredded Mexican blend or cheddar cheese
• 1 small package cotija cheese
• 1 small box butter
• 1 small wedge fresh Parmesan cheese
• 1 (8-ounce) block reduced fat cream cheese
• 1 (8-ounce) container sour cream (optional for Enchilada Roll Ups)
• 1 (8-ounce) container plain nonfat Greek yogurt
• 1 (1/2 gallon) container skim milk

Frozen

• 1 small package chopped spinach

Canned and Jarred

• 1 small jar pitted kalamata olives
• 1 small jar roasted red peppers
• 1 small jar unsweetened apple sauce
• 1 small jar capers
• 1 small jar dill pickles
• 2 (2.25-ounce) cans sliced black olives
• 2 (15-ounce) cans chickpeas
• 2 (15-ounce) cans black beans
• 1 small can/jar chipotle chilis in adobo
• 1 (32-ounce) carton reduced sodium chicken or vegetable broth
• 1 (28-ounce) can tomato sauce

Misc. Dry Goods

• Baking powder
• Baking soda
• 1 small package granulated sugar
• 1 small package brown sugar
• 1 small bag chopped pecans (you only need 1 Tbsp so you can buy from bulk bin, if desired)

*You can buy gluten free, if desired
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RECIPES