Dinner Survival - Eat Sheet™ Week 5
Recipe Name Page
Sassy Chicken Thighs, Pasta, Broccoli
Crustless Quiche, Spinach Salad
BBQ Steak, Stuffed Potato, Grilled Caesar
Feta & Broccoli Chicken, Rice, Beans

Thai Shrimp on Bok Choy, Rice Noodles


Basil leaves
Chinese five spice
Lemon pepper
Original, all purpose seasoning, salt-free
Parsley flakes
Salt & Pepper

Baking Goods
Cooking spray
Olive oil, extra-virgin
Sesame oil
Brown sugar
Biscuit mix (1/2 cup) (I like Bisquick brand)
Matchstick almonds (1 cup)
Pecan pieces (1 cup)
Cashews (optional for Thai Shrimp)

1 can chicken broth, reduced-sodium
(10 oz or 284 mL)
Fruit vinaigrette salad dressing, light, your fav
Mayonnaise, no-fat
Ketchup and BBQ sauce
Soy sauce, reduced-sodium
Sweet Thai chili sauce (1/2 cup)
Fish sauce
Lime juice
Mandarin oranges, single serving size
Liquid honey
Peanut butter, light

Frozen Foods
Bean-carrot mix (4 cups) (can use green beans)
Wild blueberries (1 cup)

Dry Essentials
Basmati or white rice (1 1/2 cups)
Cavatappi pasta, 4 cups (10 oz or 283 g)
(can use any spiral pasta)
Rice noodles (10 oz or 284 g)

Aluminum foil
Dry white wine (1/2 cup) (can be nonalcoholic)

Chicken breasts, boneless skinless (4)
(1 1/2 lbs or 675 g)
Chicken thighs, boneless, skinless (10-12)
(1 3/4 lbs or 800 g)
Top sirloin or tenderloin steak, boneless/trimmed
2 inches thick (1 1/2 lbs or 675 g)
Shrimp, large, cooked, deveined with tails
(1 lb or 450 g) 1 cup more if using in Quiche
Bacon bits (optional for Caesar Salad)

Eggs, large (4)
Cream, 10% milk fat (1/4 cup)
Milk, 1% milk fat
Sour cream, no-fat (1/4 cup)
Gruyere cheese (1/4 cup)
Mozzarella cheese, part-skim (1/4 cup)
Cheddar cheese, light (1/2 cup) (can use old)
Old cheddar cheese, light, shredded (1/2 cup)
Feta cheese, light, (1/4 cup) (can use cheddar)
Parmesan cheese, light, grated

Gourmet Caesar salad dressing, lower-fat
Fresh garlic and Fresh ginger (from jars)
Baker potatoes, 2 large (1 lb or 225 g)
Onion (1)
Sweet red onion (1)
Green onion (1) more if on Stuffed Potatoes
Cilantro (optional for Thai Shrimp)
Baby spinach, 1 bag (6 oz or 170 g)
Romaine lettuce, large head (1)
Lemon grass (from a tube or use fresh)
Mushrooms (4)
Red bell pepper (1)
Zucchini (optional for Quiche)
Tomato, Roma (optional for Quiche)
Grape tomatoes (8-12) (option for Thai Shrimp)
Broccoli florets (1 1/2 lbs or 675 g) for 3 meals
Bok choy (1/2 lb or 225 g) (or broccoli florets)
Mandarin oranges (2) (option for Thai Shrimp)