Week starting Jan. 21, 2019


One Pan Chicken with Sweet Potatoes Kale and Cranberries (use chicken breasts in freezer; cook in instant pot and shred)


Italian-Style Spaghetti Squash Bake and Healthy Green Bean Casserole (use portion of the frozen then shredded chicken breasts from Monday)


Ropa Vieja with cauliflower rice or brown basmati rice (slow cooker version). Can use meat on top of salad later in week.




Mushroom Shepherd’s Pie (use butter instead of ghee) and salad


Sweet Korean Paleo Chicken Thighs with cauliflower rice (use chicken thighs in freezer)

Sprouts shopping list (weekly ad)

  • Rump Roast (3-3½ lbs; on sale $2.99/lb)
  • Cilantro (1 bunch)
  • Green onions (1 bunch)
  • Salad
  • Spinach
  • Kale (1 large bunch; on sale $.99/bunch)
  • Apples (10; whatever kind(s) are on sale)
  • Cuties (1 bag; on sale $1.99/bag)
  • Green beans (2½ lbs; on sale $.99/lb)
  • Bell peppers (3; 1 green, 1 red, 1 yellow…or cheapest combo)
  • Onions (4)
  • Sweet potatoes (4)
  • Tomato sauce (need 1 cup; check cabinet)
  • Tomato Paste (check to see if we have at home)
  • Diced tomatoes (1-14.5oz can)
  • Whole wheat panko breadcrumbs (check to see if we have at home)
  • Slow cooker liners (1 box)
  • Smoked paprika (from bulk spice section at Sprouts or Savory Spice)
  • Italian seasoning (unless we still have some in a small Sprouts baggie)
  • Brown basmati rice
  • Ground turkey or beef (2lbs; Trader Joe’s instead; Shepherd’s Pie recipe calls for 1½ lbs; use other ½ lb for breakfast)
  • Spaghetti squash (1; Trader Joe’s)
  • Cremini mushrooms (3 bags; Trader Joe’s instead)
  • Goat cheese (need 4 oz; prob cheaper at Trader Joe’s)
  • Worcestershire (Trader Joe’s instead)
  • Green olives w/pimentos (big jar at Trader Joe’s)
  • Vanilla extra (imitation is fine; Trader Joe’s instead)
  • Cauliflower rice (cheaper at Trader Joe’s)
  • Dried cranberries (need ¼ cup; bulk section at Sprouts or bag at Trader Joe’s)
  • Plain Greek yogurt (maybe 2 containers; maybe cheaper at Trader Joe’s?; green bean casserole recipe calls for 7 oz of 2%)
  • 2% milk (maybe cheaper at Trader Joe’s?; need 2 cups)

Need but have at home

Oil, carrots (2), garlic, salt, pepper, oregano, cumin, paprika, salt, ground cloves, bay leaves, Parmesan cheese, parsley, olive oil, flour, nutmeg, chicken breasts (in freezer), balsamic vinegar, fresh sage, fresh rosemary, butter, egg (1), red pepper flakes, garlic powder, Italian seasoning, chicken thighs, honey, gochujang, coco aminos, sesame oil, ginger, sesame seeds

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