Menu Plans

Quick & Easy

Menu #1

These 7 days of menus were developed to be quick and easy. Perfect for those households that need nutritious weekday meals to be on the table within 40 minutes. 

Featured in this Menu Plan:

  • Easy
    Tortellini Soup

    Cook Time: 25 mins

    Serves 4

  • Easy
    One Pot Spaghetti

    Cook Time: 40 mins

    Serves 4

  • Easy
    Herb Crusted Pork Tenderloin

    Cook Time: 40 mins

    Serves 4

  • Medium
    Beef and Bean Burritos

    Cook TIme: 45 mins

    Serves. 8

The Menu Plan

*Meals are based on a four-person serving, however, most recipes can be doubled. If you are having any trouble or come across any questions, email us at bfkanswerline@atco.com.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
One Pot Spaghetti

Cook 2 lbs. of meat and reserve 1 lb. for Friday

Beef and Bean Burritos

Use reserved cooked beef from Wednesday

Arctic Char with Orange Mayonnaise

Atlantic salmon may be substituted for Arctic Char

Slow Cooker Pot Roast

Serve with dinner rolls

Italian Oil and Vinegar Dressing

Save half of the dressing for Fridays meal - do not add dressing to the salad so that it will last till Friday

Parmesan and Green Onion Mashed Potatoes

Use the rest of the potatoes for Sunday

Large side salad (use the other half of the salad and Italian Oil and Vinegar Dressing from Wednesday)

Broccoli and Pepper Stir Fry

Use reserved broccoli from Thursday

Savoury Roasted Vegetables

Replace red potatoes with yellow potatoes from Thursday and use up leftover chopped carrots and celery

Mixed greens or greens of your choice with chopped veggies, such as 1 carrot, 1 celery and half of one red pepper, save the other half of salad for Friday

Serve with steamed broccoli; cut up all broccoli and reserve about 4 1/2 cups for Saturday

Grocery List

This list has all the ingredients in the quantities necessary to make the recipes listed on the above meal plan. Check your fridge, freezer and pantry before going to the store. Shop sales and use coupons where applicable. 

*Optional ingredients, either toppings or garnishes used throughout the week.

  • Produce
    • 3 bunches green onions   
    • 2 bulbs garlic   
    • 6 medium carrots   
    • 2 medium parsnips   
    • 3 medium onions  
    • 5 lbs bag yellow potatoes   
    • 50 g ginger root    
    • 1-2 small tomatoes * 
    • 3 medium head broccoli   
    • 3 red bell pepper   
    • 200 g pkg snow peas 
    • 142 g pkg salad greens  
    • 397 g pkg coleslaw mix   
    • 1 bunch fresh cilantro * 
    • 1 bunch fresh parsley   
    • 1 bunch fresh thyme   
    • 1 bunch celery  
    • 9 apples  
    • 1 medium orange   
    • 1 lemon   
    • 1 lime 
  • Proteins & Dairy
    • 1 small wedge or bag parmesan cheese   
    • 320 g shredded cheddar cheese  
    • 454 g salted butter   
    • 1 L buttermilk   
    • 250 mL cup whipping cream  
    • Sour cream * 
    • Vanilla ice cream * 
    • 2 pkgs (350 g each) Fresh Cheese Tortellini 
    • 1 lb (0.5 kg) Boneless Skinless Chicken Breasts   
    • 1 lb (0.5 kg) Pork Tenderloin  
    • 2 lb (0.5 kg) Lean Ground Beef   
    • 3 lb (1.5 kg) Boneless Beef Chuck Roast  
    • 3 1/2 lb (1.75 kg) Arctic Char Fillet or Atlantic Salmon   
  • Pantry
    • 9 cups chicken or vegetable broth  
    • 1/4 tsp beef bouillon mix  
    • 1 can (14 oz/398 ml) diced tomatoes  
    • 1 can (5 1/2 oz/156 ml) tomato paste  
    • 1 can (7 1/2 oz/213 ml) tomato sauce  
    • 1 can (14 oz/398ml) black beans   
    • 375 g box spaghetti  
    • 8 flour tortillas (10 inch)  
    • 6 dinner rolls or tray buns * 
    • 1/2 cup balsamic vinaigrette salad dressing   
    • 2 tbsp smooth peanut butter   
    • 3/4 cup mayonnaise   
    • 1/4 cup ketchup   
    • 1 tbsp Dijon mustard   
    • 2 tsp Worcestershire sauce  
    • 1/2 cup long grain white rice  
    • 1 tbsp soy sauce   
    • 1 jar pickled/sushi ginger   
    • Bamboo skewers  
    • Salsa *
  • Herbs & Spices
    • Dried basil leaves 
    • Ground pepper   
    • Salt   
    • Dried oregano leaves  
    • Red pepper flakes   
    • Seasoned salt  
    • Dry mustard  
    • Herbes de Provence or thyme leaves 
    • Ground coriander  
    • Paprika   
    • Cayenne pepper  
    • Cumin  
    • Garlic powder  
    • Onion powder  
    • Cinnamon  
    • Nutmeg  
    • Ground ginger  
    • Sesame seeds * 
  • Baking
    • 2 cups all-purpose flour   
    • 1 cup whole wheat flour   
    • 1 tbsp baking powder   
    • 1/2 tsp baking soda   
    • 1 cup granulated sugar   
    • 1 1/4 cups golden brown sugar   
    • 1 1/4 cups old-fashioned rolled oats 
  • Oils & Vinegar
    • 1/2 cup pure white vinegar  
    • 1/4 cup apple cider vinegar  
    • 1/2 cup rice vinegar or white wine vinegar  
    • 2 tsp balsamic vinegar   
    • 1 1/4 cup canola oil   
    • 1/2 tsp sesame oil   
    • 1/4 cup extra-virgin olive oil 

     

    Most light coloured kinds of vinegar (apple, rice, white) can be substituted with white wine vinegar.

    You can use canola oil in place of most specialty oils in recipes.