Seven Day Meal Planning with the ShopRite Circular
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Seven Day Meal Planning
with the ShopRite Circular
Created by: ERRHN Nutritionist—Brittany Reitano
Ellenville Hospital’s Rural Health Network would like to present you with a
packet of healthy meal recipes for every family. When creating these meals we
need to keep in mind our budget, which is why we use the ShopRite circular to
help make meal prepping easier and cheaper!
This Week’s Meals:
Monday Ginger Roasted Salmon with Brown Rice
Tuesday Roasted Butternut Squash Salad
Wednesday Honey-Sesame Turkey Meatloaf with sweet potatoes
Thursday Spinach, Artichoke Stuffed Spaghetti Squash
Friday Creamy White Chili
Saturday Mediterranean Chicken Quinoa Bowl
Sunday Squash and Spinach Lasagna
The meals included were created around the main items listed in the sale flyer.
Please keep in mind that not all items listed in the recipes will be on sale.
Those included in the circular will have a * next to them.
We have included some estimated prices based on the circular, but these are
subject to change. Ellenville Regional Hospital has no control over the price
of products.
Shopping List Page 1 of 3
Shopping List
These are the ingredients you will need for this weeks menu. Make sure to check of
the ingredients you already have at home so you don’t buy them again! All of the
prices listed are estimations based on the weekly circular that are subject to
change. We include them to help you calculate an estimated cost to help you budget.
Ellenville Regional Rural Health Network has no control over product pricing.
Dairy Estimated Cost
Mozzarella Ball ( Sliced) * BelGioioso* $3.99/ea.
Eggs ( need 1) * $1.49/dz
Reduced fat cream cheese ( need for two recipes) *ShopRite Brand* $1.19/ea.
Parmesan Cheese *ShopRite* $2.19/ea.
Feta Cheese *ShopRite* $2.99/ea.
Low sodium cottage cheese *Daisy* $2.99/ea.
Shredded Mozzarella *ShopRite* $1.99/ea.
Grated Pecorino Romano *ShopRite* $3.99/ea.
Sour Cream—Low-fat * ShopRite* $0.99/ea.
Produce Estimated Cost
Broccoli Florets (1 pound) $2.99/lb.
Butternut Squash (about 2 large) $0.99/lb.
Baby Arugula (1 large bag) $2.99/bunch
Yellow onion (2) $1.29/lb.
Red Bell Pepper (1) $1.99/lb.
Fresh Ginger (1) $1.99/lb.
Sweet Potatoes (4) $0.99/lb.
Spaghetti Squash (1) $1.49/lb.
Baby Spinach (1 large bag) $2.99/bunch
Artichoke Hearts (1 pkg.) *Cento* $1.69 /ea.
Celery (2 medium stalks) $2.99/bunch
Red onion (1) $0.99/lb.
Cucumber (1) 3 for $1.99
Garlic $3.99/lb.
Shopping List Page 1 of 3
These are the ingredients you will need for this weeks menu. Make sure to check of the
ingredients you already have at home so you don’t buy them again! All of the prices listed
are estimations based on the weekly circular that are subject to change. We include them
to help you calculate an estimated cost to help you budget. Ellenville Regional Rural Health
Estimated
Frozen
Cost
Frozen leaf spinach *Shop Rite* 3 for $4
Frozen squash puree ( 1 10oz pkg.) *Seabrook's Farms* $2.39
Canned/ Jar Items Estimated Cost
No salt added Northern Beans (2 cans) *Goya* $1.29/ea.
Green Chiles (1 can) *CHI-CHI Food* $0.99/can
Roasted Red Peppers (1 7oz jar) *Mt. Olive* $2.69/jar
Kalamata Olives ( 1 jar) *ShopRite Trading Co.* $2.49/jar
Pasta & Rice Estimated Cost
Quinoa (need 2 cups) *Success* $1.99/box
Wheat Lasagna noodles *Barilla* $2.79/box
Breads & Bread Crumbs Estimated Cost
Panko Bread Crumbs– whole wheat *Kikkoman* $1.29/box
Nuts & Nut Spreads Estimated
Cost
Walnuts (Chopped) *Bowl & Basket* $2.99
Silvered Almonds *Badia* $0.99/ea.
Estimated
Meat/Fish
Cost
Boneless skinless chicken thighs (1 lb.) *Wholesome Pantry* $2.99/lb.
Ground Turkey ( 1lb.) *Shoprite* $2.99/lb.
Salmon (1 1/4 lbs.) *Atlantic* $8.99/lb.
Boneless Chicken Breast (1 lb.) *Perdue $2.39/lb.
Shopping List Page 3 of 3
These are the ingredients you will need for this weeks menu. Make
sure to check of the ingredients you already have at home! All of the prices listed are
estimations based on the weekly circular that are subject to change. We include them to
help you calculate an estimated cost to help you budget. Ellenville Regional Rural Health
Network has no control over product pricing.
Other Stuff
Toasted sesame oil (Optional) *Nakano* $2.99/bottle
Rice vinegar *Kikkoman* $1.69/bottle
Unsalted chicken stock *Wholesome pantry * $1.88/ea.
Spices, Sauces, & Condiments Estimated Cost
Reduced sodium tamari ( need for two recipes) *Kikkoman* $2.99
Honey *Steve & Ed’s* $3.19/ea.
Balsamic Vinegar *Cento* $2.69/ea.
Grated nutmeg * Badia* $0.99/ea.
shallots $3.99/lb.
Spices, Condiments, & Pantry Items you might already have:
Kosher Salt $1.99
Extra Virgin Olive Oil $6.99
Oregano $1.69
Lemon/ Lime Juice $1.49
Crushed Red Pepper Flakes $2.49
Pepper 2 for $5
Vegetable Oil ( Bowl & Basket brand) $1.99
Italian seasoning $1.99
Paprika $1.99
Garlic Powder $2.99
Brown Sugar $1.99
Monday: Ginger Roasted Salmon with Broccoli
Ingredients: Directions
• 1 ½ tablespoons 1. Preheat oven to 425 degrees F. Coat a rimmed
toasted (dark) baking sheet with cooking spray.
sesame oil 2. Whisk oil, tamari, vinegar, ginger and 1/8 teaspoon
salt in a large bowl. Add broccoli and toss to coat.
• 1 ½ tablespoons Transfer to the prepared pan using tongs or a
reduced-sodium slotted spoon, leaving as much marinade as
tamari possible in the bowl. Whisk molasses into the
remaining marinade.
• 1 ½ tablespoons rice
3. Roast the broccoli for 5 minutes. Move it to one
vinegar side of the pan and place salmon on the other side.
• 1 tablespoon grated Season the salmon with the remaining 1/8
teaspoon salt and brush with the molasses glaze.
fresh ginger Roast until the salmon is just cooked through, 7 to
• ¼ teaspoon salt, 10 minutes more. Sprinkle with sesame seeds.
divided
• 1 pound 8 cups large Serving Size: 4 Oz. Salmon & 1 1/2 Cups Broccoli
broccoli florets with 2
Per Serving: 323 calories
-inch stalks attached
(about 1 pound)
• 1 tablespoon of
honey and brown
sugar mixed
(molasses)
• 1 ¼ pounds wild
salmon, cut into 4
portions
• 2 teaspoons toasted
sesame seeds
Tuesday: Roasted Butternut Squash Salad
Ingredients Directions:
1. Preheat oven to 400 degrees F.
• 3 tablespoons extra-virgin
olive oil, divided 2. Combine 1 tablespoon oil, cumin, paprika, 1/4 teaspoon
pepper and 1/8 teaspoon salt in a medium bowl. Add
• 1 teaspoon ground cumin
squash; toss to coat. Spread on a large rimmed baking
• 1 teaspoon paprika sheet and roast, stirring once, until tender, about 25
• ½ teaspoon ground minutes.
pepper, divided 3. Meanwhile, whisk shallot, honey, brown sugar, vinegar,
• ¼ teaspoon salt, divided thyme and the remaining 2 tablespoons oil, 1/4
teaspoon pepper and 1/8 teaspoon salt in a small bowl.
• 4 cups cubed butternut
squash 4. When the squash has finished roasting, toss arugula
with 2 tablespoons of the vinaigrette. Transfer to a
• 1 tablespoon minced serving platter. Scatter the squash over the arugula and
shallot top with Mozzarella slices. Drizzle with the remaining 2
• 1 tablespoon honey and tablespoons dressing and sprinkle with walnuts and
brown sugar mixed pomegranate seeds (if using).
(molasses)
• 1 tablespoon balsamic Serving Size: 1 1/2 Cups
vinegar
Per Serving: 297 calories
• ½ teaspoon dried thyme
• 6 cups lightly packed baby
arugula
• 1 (4 ounce) mozzarella
ball—sliced
• ¼ cup toasted chopped
walnuts
• ¼ cup pomegranate seeds
Wednesday: Honey-Sesame Turkey Meatloaf with Sweet Potatoes
Directions:
Ingredients
1. Position racks in upper and lower thirds of oven; preheat to 425
• ½ small onion, coarsely degrees F. Coat one large rimmed baking sheet with cooking
chopped spray and line another one with foil. Pierce the sweet potatoes
• ½ medium red bell pepper, all over with a fork and microwave until tender, about 15 minutes.
coarsely chopped 2. Combine onion, bell pepper, garlic and ginger in a mini food
processor. Pulse, scraping down the sides as necessary, until
• 2 cloves garlic, smashed
very finely chopped. Heat 1 tablespoon peanut (or canola) oil in a
and peeled
small skillet over medium heat. Add the onion mixture and cook,
• 1 (1 inch) piece peeled stirring occasionally, until softened, about 5 minutes. Transfer to
fresh ginger, coarsely a large heatproof bowl and spread into a thin layer. Let cool for 5
chopped minutes.
• 3 tablespoons peanut or 3. Add egg, breadcrumbs, 1 tablespoon soy sauce and the
remaining 1/4 teaspoon salt to the onion mixture and mix well.
canola oil, divided
Add turkey and mix until well combined. Shape the mixture into
• 1 bunch scallions, trimmed four 2-by-4 inch loaves; place on the foil-lined pan.
• ½ teaspoon salt, divided 4. Roast the meatloaves on the top rack and the vegetables on the
bottom rack until an instant-read thermometer inserted in the
• 1 large egg, lightly beaten
center of a loaf registers 165 degrees F and the potatoes are
• ⅓ cup panko breadcrumbs soft. Remove both pans from the oven. Split the potatoes and top
with optional add-ons. Slice the meatloaf and serve with the
• 1 tablespoon reduced-
potatoes.
sodium Tamari sauce plus
2 teaspoons, divided 5. Preheat broiler to high. Combine honey, sesame oil, sesame
seeds and the remaining 2 teaspoons soy sauce in a small bowl.
• 1 pound lean ground turkey Brush the meatloaves with the mixture. Broil on the top rack
• 1 tablespoon honey until lightly browned on top, 1 to 2 minutes. Slice the
meatloaf and serve with the potatoes.
• 2 teaspoons toasted
sesame oil Serving Size: 1 Meatloaf & 1 sweet potato
• 2 teaspoons sesame seeds Per Serving: 410 calories
• 4 medium sweet potatoesThursday: Spinach & Artichoke Stuffed Spaghetti Squash
Ingredients: Directions:
• 1 (2 1/2 to 3 pound) 1. Place squash cut-side down in a microwave-safe dish; add 2
spaghetti squash, cut in tablespoons water. Microwave, uncovered, on High until
half lengthwise and seeds tender, 10 to 15 minutes. (Alternatively, place squash halves
removed cut-side down on a rimmed baking sheet. Bake at 400 degrees
• 3 tablespoons water, F until tender, 40 to 50 minutes.)
divided 2. Meanwhile, combine spinach and the remaining 1
• 1 (5 ounce) package baby tablespoon water in a large skillet over medium heat. Cook,
spinach stirring occasionally, until wilted, 3 to 5 minutes. Drain and
transfer to a large bowl.
• 1 cup 1 (10 ounce)
package frozen artichoke 3. Position rack in upper third of oven; preheat broiler.
hearts, thawed and 4. Use a fork to scrape the squash from the shells into the
chopped bowl. Place the shells on a baking sheet. Stir artichoke hearts,
• 4 ounces reduced-fat cream cheese, 1/4 cup Parmesan, salt and pepper into the
cream cheese, cubed and squash mixture. Divide it between the squash shells and top
softened with the remaining 1/4 cup Parmesan. Broil until the cheese is
golden brown, about 3 minutes. Sprinkle with crushed red
• ½ cup grated Parmesan pepper and basil, if desired.
cheese, divided
Serving Size: 1 1/4 Cups
• ¼ teaspoon salt
Per Serving: 227 calories
• ¼ teaspoon ground pepper
• Crushed red pepper &
chopped fresh basil for
garnishFriday: Creamy White Chili
Directions:
Ingredients:
1. Mash 1 cup beans in a small bowl with a whisk or
• 2 (15 ounce) cans no-
potato masher.
salt-added great
northern beans, rinsed, 2. Heat oil in a large heavy pot over high heat. Add
divided chicken; cook, turning occasionally, until browned, 4 to
5 minutes. Add onion, celery, garlic, cumin and salt.
• 1 tablespoon canola oil
Cook until the onion is translucent and tender, 4 to 5
• 1 pound boneless, minutes.
skinless chicken thighs,
3. Add the remaining whole beans, the mashed
trimmed and cut into bite
beans, stock and chiles. Bring to a boil. Reduce heat
-size pieces
to medium and simmer until the chicken is cooked
• 1 ½ cups chopped through, about 3 minutes. Remove from heat; stir in
yellow onion (1 medium) cream cheese until melted. Serve topped with cilantro.
• ¾ cup chopped celery (2
medium stalks)
Serving Size: 1 1/3 Cups
• 5 cloves garlic, chopped
Per Serving: 319 calories
(2 tablespoons)
• 1 teaspoon ground
cumin
• ¼ teaspoon salt
• 3 cups unsalted chicken
stock
• 1 (4 ounce) can
chopped green chiles
• 4 ounces reduced-fat
cream cheese
• ½ cup loosely packed
fresh cilantro leavesSaturday: Mediterranean Chicken Quinoa Bowl
Ingredients: Directions
• 1 pound boneless, skinless 1. Position a rack in upper third of oven; preheat
chicken breasts, trimmed broiler to high. Line a rimmed baking sheet with
• ¼ teaspoon salt foil.
• ¼ teaspoon ground pepper 2. Sprinkle chicken with salt and pepper and place
on the prepared baking sheet. Broil, turning once,
• 7 ounces 1 7-ounce jar
until an instant-read thermometer inserted in the
roasted red peppers, rinsed
thickest part reads 165 degrees F, 14 to 18
• ¼ cup slivered almonds minutes. Transfer the chicken to a clean cutting
• 4 tablespoons extra-virgin board and slice or shred.
olive oil, divided 3. Meanwhile, place peppers, almonds, 2
• 1 small clove garlic, tablespoons oil, garlic, paprika, cumin and
crushed crushed red pepper (if using) in a mini food
processor. Puree until fairly smooth.
• 1 teaspoon paprika
4. Combine quinoa, olives, red onion and the
• ½ teaspoon ground cumin
remaining 2 tablespoons oil in a medium bowl
• ¼ teaspoon crushed red
5. To serve, divide the quinoa mixture among 4
pepper
bowls and top with equal amounts of cucumber,
• 2 cups cooked quinoa the chicken and the red pepper sauce. Sprinkle
• ¼ cup pitted Kalamata with feta and parsley.
olives, chopped
• ¼ cup finely chopped red Serving Size: 3 Oz. Chicken, 1/2 Cup Quinoa &
onion 1/4 Cup Sauce Each
• 1 cup diced cucumber Per Serving: 519 calories
• ¼ cup crumbled feta
cheese
• 2 tablespoons finely
chopped fresh parsleySunday: Squash and Spinach Lasagna
Ingredients: Directions:
• 1 10-ounce container low 1. Heat oven to 425F. In a food processor, puree the cottage
sodium cottage cheese cheese and spinach until smooth. Transfer to a bowl and fold in 1/2
cup mozzarella, 2 tablespoons pecorino, nutmeg, 1/2 teaspoon salt
• 1 10-ounce package frozen
and 1/4 teaspoon pepper.
leaf spinach, thawed and
squeezed of excess 2. Spread 1/2 cup squash on the bottom of an 8-inch square baking
moisture dish. Top with 2 noodles and spread a third (about 1/4 cup) of the
remaining squash over the top. Dollop with a third (about 3/4 cup)
• 3 oz. part skim mozzarella,
of the cottage cheese mixture; repeat twice.
coarsely grated (about ¾ c)
3. Place the remaining 2 noodles on top. In a small bowl, combine
• 4 tbsp. grated pecorino
the sour cream and water and spread over the top of the noodles.
Romano
Sprinkle with the remaining 1/4 cup mozzarella and 2 tablespoons
• 1/8 tsp. freshly grated pecorino.
nutmeg
4. Cover tightly with an oiled piece of foil (to prevent sticking) and
• 1 10-ounce package frozen bake for 15 minutes. Uncover and bake until the noodles are tender
squash puree, thawed and the top is golden brown, 8 to 10 minutes. Broil 2 minutes.
• 8 no-boil lasagna noodles
• 1/2 c. Sour Cream 1 serving: about 460 calories
• 1 tbsp. water
• Salt pepperYou can also read
