Food

5-day meal plan and shopping list: Shrimp scampi, healthy lasagna and more

Clean Green Eats / Evi Abeler Photography
Healthy lasagna recipe

After last week’s Thanksgiving indulgences, I, for one, am craving food that is clean and quick to prepare—meals that leave me time to focus on other things (like all the Christmas shopping I have yet to begin). In that spirit, this week’s meal planner focuses on light, healthy fare that is a cinch to prepare. What about the “One-Pot Creamy Chicken and Rice,” you ask? Excellent point, but guess what? You needn’t fret, because the “creaminess” just comes from some innocent ol’ Parmesan. And if you substitute leftover turkey for the chicken, you’ve just found another use for your too-delicious-to-waste holiday bird that really just needed a quick trip to the beauty salon. Also, I realize that many, many, many of you will wrinkle your nose at the “Roman Cauliflower” because of the anchovy component. Anchovy haters are missing one of life’s great flavor enhancers, so I encourage you to try if you’re feeling courageous, because you might just like ‘em if you don’t know they’re there. Otherwise just leave the salty rascals out, or do a simple lemon/olive oil roast till they’re getting soft and golden. Mmmm.

NOTE: The recipes are measured by servings, usually four, so you'll need to scale the shopping list up or down, depending on how many you are feeding and their appetites. Also, basics like salt and pepper or olive oil aren't included unless an unusually large quantity is required. Finally, feel free to make substitutions, especially pantry items you already have on hand—don't go out and buy three different kinds of vinegar unless you happen to want to stock your pantry.

MONDAY:

TUESDAY:

WEDNESDAY:

THURSDAY:

AND:

FRIDAY:

SHOPPING LIST:

  • 1 (largish) bunch fresh parsley (preferably flat leaf)
  • 3/4 pound cremini mushrooms
  • 1 bulb garlic
  • 1 head of cauliflower
  • 1 large lemon
  • 3 medium to large onions
  • 2 bell peppers
  • 1 large shallot
  • 1 small bag or clamshell of spinach
  • 1 bunch scallions
  • 2 summer squash, or one winter squash such as butternut or delicata
  • Celery (2 stalks)
  • 2 bay leaves
  • Chili powder (2 tsps.)
  • Ground cumin (1 ½ tsps)
  • Butter (2 sticks)
  • 1 3/4 cup grated Parmesan
  • Ricotta cheese (15 oz. container)
  • Jar of tomato sauce (3 cups)
  • Tomato paste (2 Tbs.)
  • Anchovies
  • Capers (2 Tbs)
  • Whole or slivered almonds
  • Yellow raisins (1/4 cup)
  • Soft flour or corn tortillas (taco-sized)
  • 1 box of lasagna noodles preferably no-boil)
  • Orzo (or other pasta)
  • 1 box red quinoa
  • 1 cup rice
  • Chicken broth
  • 1 bag frozen peas
  • Peeled and deveined jumbo shrimp (1.5 lbs)
  • 1 pound boneless, skinless chicken thighs OR cooked leftover turkey
  • Lean ground sirloin (3/4 lb.)
  • 1 cup dry white wine, such as Sauvignon Blanc
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