Dinner Survival - Eat Sheet™ Week 9
Recipe Name Page
Chicken & Sun Dried Tomato Pasta
Taco Pizza, Melon Salad
Sesame Crusted Salmon, Potatoes, Fruit
Canadian Maple Turkey Chili, Veggies

Apple-Cin Pork Chops, Rice Stuff


Basil, dried
Cayenne (optional for Chili)
Chili powder and Cinnamon
Cumin powder and Garlic powder
Hot chili flakes
Marjoram (can use basil)
Parsley flakes and Oregano leaves
Onion flakes and Poultry seasoning
Sesame seeds, toasted (1/2 cup)
Salt and Pepper

Baking Goods
Cooking spray, olive oil variety
Canola oil and Olive oil, extra-virgin
Brown sugar
Maple syrup
Craisins (can use raisins)

Chicken broth, reduced-sodium (2 cups)
1 can tomato soup, reduced-sodium(10 oz/284mL)
1 can baked beans in tomato sauce(14 oz/398 mL)
1 can mixed beans (19 oz or 540 mL)
(kidney, garbanzo, combinations vary)
Sun dried tomatoes (from a jar)
Madras curry paste
Soy sauce, reduced-sodium
Chunky salsa
Ketchup and Mustard
Salad dressing, poppy seed, light, or favorite
Salad dressing, fat-free (I like Vidalia onion)
Ranch dressing, fat-free (for dipping Veggies)
Lemon juice
Liquid honey

Frozen Foods
Baby carrots (1 cup)
Corn (1 cup)

Whole wheat dinner rolls (6-8) (option for Chili)
Bread cubes, large (2 cups)
Pizza base, thin crust, 12 inch

Paper towels
White wine (1/4 cup) can be nonalcoholic

Ground turkey (1 lb or 450 g)
Chicken breasts, boneless, skinless (1 lb/ 450 g)
Ground beef, extra-lean (1/2 lb or 225 g)
Pork loin chops, boneless, trimmed, thick (6)
(2 lbs or 900 g)
Bacon, fully cooked (10 slices) for 2 meals
Salmon filets, boneless, skinless (6)
(1 1/2 lbs or 675 g)

Butter and Milk, 1% milk fat
Sour cream, reduced-fat
French vanilla yogurt (option for dipping Fruit)
Mozzarella cheese, part-skim, shredded (1 cup)

Fresh garlic (from a jar)
Potatoes, large, thin skinned (4-6) (2 lbs/ 900 g)
Onion (3) for 3 meals and Red onion (1)
Green onions (2)
Baby carrots (4 cups)
Celery ribs, large (4)
Mushrooms (22) for 3 meals
Green bell pepper (1) and Red bell pepper (1)
Tomato, large (1) and Tomatoes, Roma (2)
Broccoli florets (1 lb or 450 g)
Raw veggies, broccoli & cauliflower (1 pkg)
(1 lb or 450 g) (or cut your own)
Green leaf lettuce (1 head)
Grapefruit (2-3) (can use large oranges)
Cantaloupe (1)
Melon of choice, small (1)
Strawberries (8)
Red grapes, seedless (2 cups)
Spartan or Mac apples, large (2-3)

Dry Essentials
Spaghetti pasta (12 oz or 350 g)
White & wild rice blend (I like Canoe brand) Croutons