Menu Plans

Everyday Delicious

Menu #2

These 7 days of meals were designed to give variety and avoid unnecessary food waste. Leftover food from one meal can be repurposed or used up in another nutritious meal that week. 

Featured in this Menu Plan:

  • Easy
    Lemon Oregano Chicken

    Cook Time: 15 minutes

    Serves 4

  • Easy
    Asian-Style Pork in Lettuce Wraps

    Cook Time: 20 minutes

    Serves 4

  • Easy
    Grilled Fish N' Caesar Salad

    Cook Time: 12 mins

    Serves 4

  • Easy
    Taverna Ribs

    Cook Time: 1 hr 15 mins

    Serves 4

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
Greek Beef and Orzo 

Cook 2 lbs. of beef and reserve 1 lb. of cooked beef to use on Wednesday

 

Use the rest of feta on Saturday for salad

Lemon Oregano Chicken

Double recipe and reserve 2 cups chopped chicken for Thursday

Asian-Style Pork in Lettuce Wraps

Use reserved cooked ground beef to replace ground pork filling - heat through

 

Reserve extra iceberg lettuce for Friday

Quick Broccoli Rice Bake

Use reserved chicken, broccoli and rice from Thursday

Grilled Fish 'N Caesar Salad

Bake fish in the oven

 

Add any leftover iceberg lettuce from Wednesday

Tomato Zucchini Salad with Caper Vinaigrette

Save the rest of the tomatoes for salad on Saturday

Broccolini with Garlic and Parmesan

Broccoli can be substituted for broccolini in this recipe

 

Reserve 2 cups cut broccolini or broccoli for Thursday

 

Quick Couscous Pilaf

Use leftover carrots for Thursday

Maple Thyme Carrots

Use up any leftover carrots from Wednesday

Herbed Garlic Bread

Once buttered and seasoned, cut French loaf in half and reserve for Saturday

Greek Salad

Use up tomatoes from Monday

Serve with steamed rice

 

Cook an extra 2 cups and reserve for Thursday

Herbed Garlic Bread

Heat up reserved bread from Friday

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
    • 4 onions  
    • 3 garlic bulbs  
    • 2 zucchini  
    • 5 tomatoes  
    • 3 broccoli crowns 
    • 5 lemons  
    • 50 g ginger 
    • 1 head iceberg lettuce 
    • 1 pkg (20 g) fresh thyme 
    • 3 bunches green onion 
    • 1 bunch cilantro 
    • 1 bunch parsley 
    • 2 lbs carrots 
    • 2 celery sticks 
    • 1 English cucumber 
    • 1 green bell pepper 
    • 1 red bell pepper 
    • 2 bags (907g) yellow baby potatoes 
  • Proteins & Dairy
    • 3 eggs  
    • 1 cup milk (2%) 
    • 1 bag (300 g) shredded feta cheese 
    • small wedge or bag parmesan  
    • 1 pkg (250 ml) light sour cream 
    • 454 g salted butter 
    • 1 pkg (500 g) cottage cheese 
    • 1 pkg (275 g) mascarpone  
    • 4 lbs (2 kg)boneless skinless chicken breasts 
    • 4 lbs (2 kg) pork back ribs 
    • 2 lbs (1 kg) lean ground beef 
    • 8 oz (250g) cod fillet 
    • Anchovy paste * 
  • Pantry
    • 3 can (14 oz/398 mL) tomato sauce 
    • 1 can (10 oz/284 ml) chicken broth 
    • 1 can (10 oz/284 ml) cheddar cheese soup 
    • 1 can ( 8 oz/227g) sliced water chestnuts 
    • 1 cup orzo 
    • 3 cups long grain rice 
    • 1 cup couscous 
    • 1 box (375g) whole wheat lasagna 
    • 1 jar (100 ml) capers 
    • 3/4 cup lemon juice 
    • 1/4 cup hoisin sauce 
    • 2 tbsp soy sauce 
    • Dash hot pepper sauce 
    • 1/4 cup maple syrup 
    • 1 1/2 tsp Worcestershire sauce 
    • 1/2 tsp Dijon mustard 
    • 1 loaf French bread 
    • 1/2 cup panko bread crumbs 
    • 1 jar (250 ml) pitted kalamata olives 
    • 1/3 cup sliced almonds 
    • 1/3 raspberry jam
  • Herbs & Spices
    • Oregano leaves 
    • Cinnamon 
    • Red pepper flakes 
    • Garlic powder 
    • Sage leaves 
    • Thyme leaves 
    • Basil leaves 
    • Cayenne pepper 
    • Marjoram leaves
  • Frozen Foods
    • 1 pkg (300g) chopped frozen spinach 
    • 1 pkg (1 lbs/500g) frozen whole green beans 
  • Baking
    • 1 tsp vanilla extract 
    • 1/2 cup icing sugar 
    • 1 1/2 cups granulated sugar 
    • 2 cups all-purpose flour 
    • 1 1/4 tsp baking powder 
  • Oils & Vinegars
    • 1/4 cup canola oil 
    • 2 1/2 cups extra-virgin olive oil 
    • 3 tbsp red wine vinegar 
    • 2 tsp sesame oil