Dinner Survival - Eat Sheet™ Week 4
Recipe Name Page
Creamy Pesto Shrimp, Linguini, Aspara.
Sweet Soy Chicken, Rice, Broccoli
Apple Feta Pizza, Spinach Salad
Lamb (or Pork) Masala, Rice, Peas

Cordon Bleu Burgers, Cran Cabbage Salad


Cinnamon stick (1)
Cloves, whole (4-5) (optional for Basmati Rice)
Curry powder
Garam masala (Indian spice blend)
Garlic & herb seasoning blend, salt-free
Ginger powder
Grill spice blend, salt-free
Hot chili flakes
Italian seasoning
Mustard powder
Onion flakes (1/4 cup)
Onion powder
Smoked paprika (or use paprika and Liquid Smoke)
Salt & Pepper

Baking Goods
Cooking spray and Canola oil
Olive oil, extra-virgin
Sesame oil
Vinegar and Rice vinegar
Sugar and Brown sugar
Cashews, unsalted (1/2 cup)
Pecan pieces, or use pecans & matchstick almonds
Dried apricots (2-3) (can buy these in bulk section)
Craisins (1/4 cup)

1 can beef broth, reduced-sodium (10 oz / 284 mL)
1 can tomatoes, diced (14 oz or 398 mL)
Basil pesto (1/4 cup)
Soy sauce, reduced-sodium
Salad dressing, fat-free, your favorite
Mayonnaise, light
Hot pepper jelly (jalapeno or red pepper jelly)
(optional for Cordon Bleu Burgers)
Peanut butter, light

Frozen Foods
Peas (4 cups)

Naan bread pieces (4-6) (option for Lamb Masala)
Hamburger buns, multigrain (6)

White wine (1/2 cup)

Chicken thighs, boneless, skinless (10-12)
(1 3/4 lbs or 800 g)
Lamb chops, bone-in, trimmed (2 lbs or 900 g)
(or use pork chops)
Ground chicken, lean (3/4 lb or 350 g)
Ground turkey, lean (3/4 lb or 350 g)
Cajun or shaved honey ham, lean, cooked
(2 oz or 57 g)
Shrimp, large, cooked, peeled and deveined
(1 lb or 450 g) (or use chicken breast)

Butter and Egg (1)
Milk, 1% milk fat
Parmesan cheese, grated, light (1 cup) 2 meals
Feta cheese, light, crumbled (1/2 cup)
Mozzarella cheese, part skim, shredded, 1/2 cup
Swiss cheese, light, thin slices (2 oz or 57 g)
Pillsbury pizza crust (1) in a tube (10 oz/ 283 g)

Fresh garlic and Fresh ginger (from jars)
Onion, large (1)
Sweet red onion (1)
Green onions (2)
Broccoli florets (1 lb or 450 g)
Tomato & Lettuce (optional for Burgers)
Eggplant or zucchini, slices (1 cup)
Asparagus spears (26) for 2 meals
Coleslaw mix, 4 cups (6 oz or 170 g)
(I like the colorful one with carrots)
Baby spinach, 1 bag (6 oz or 170 g)
Macintosh or Spartan apple (1)
Mandarin oranges (3)

Dry Essentials
Linguine pasta (12 oz or 375 g)
Steam fried egg noodles (1 cup)
Basmati rice (3 cups) for 2 meals
Cornflake crumbs (1/2 cup)