Fall 28 Day Plan - Week 3, Second Half

The second half of week 3 includes a particularly delicious breakfast of refried beans with fried egg and salsa fresca. It's relatively quick to make your own refried beans for this, or if you're in a hurry on a weekday, canned refried beans work well too. As our second breakfast for this part of the week, apple cinnamon oatmeal includes some healthy whole grains that satisfy any cravings for something slightly sweet and higher carb.

The chicken posole verde takes a bit of advance preparation but then comes together quickly and is one of the most delicious recipes we've tried this Fall so it's well worth the effort. We've balanced that meal out with two quick, straightforward meals - a deliciously rich stuffed sweet potato and a savory grilled flank steak with plums that can also be made under the broiler if the weather doesn't allow for grilling.

For details of how the recipe and shopping list quantities are intended to be used over the course of the full week, refer to Week 1, First Half.

Breakfasts

Refried Beans with Fried Egg and Salsa Fresca (2 meals)
Refried Beans with Fried Egg and Salsa Fresca

Apple Cinnamon Oatmeal with Walnuts (1 meal)
Apple Cinnamon Oatmeal with Walnuts

Dinners/Lunches

Chicken Posole Verde with Spinach Salad
Chicken Posole Verde with Spinach Salad

Zucchini and Black Bean Stuffed Sweet Potatoes
Zucchini and Black Bean Stuffed Sweet Potatoes

Grilled Flank Steak with Plums and Bok Choy
Grilled Flank Steak with Plums and Bok Choy

Shopping List

Produce

2 large tomatoes
1 bunch cilantro
1 lb. tomatillos
4 sweet potatoes
1 zucchini
2 poblano chiles
2 jalapenos
2 medium yellow onions
4 large baby bok choy
1 bunch radishes
1 avocado
5 oz baby spinach
5 oz salad mix
1 red pepper
2 limes
1 Fuji apple
4 large plums

Meat and Seafood

1 lb. boneless, skinless chicken breast
1-1/2 lbs flank steak

Pantry Items

15 oz can pinto beans, drained OR 15 oz low sodium refried beans
15 oz can black beans
2 15-oz. cans hominy
4 cups low sodium chicken broth

Dairy

6 oz queso fresco
1 cup milk
2 oz shredded cheddar cheese
Small container sour cream

Items on Hand from First Half of Week

1/2 red onion
6 garlic cloves
2 tbsp walnut pieces

Staples to Have on Hand

Oatmeal
Cumin
Cinnamon
Cayenne
Soy sauce
Olive oil
Canola oil (or substitute olive oil)
Salt
Pepper


Donna W

Donna W


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