Eating Forward - Eat Sheet Week 4
Recipe Name Page
Raan w/ Onion Jam, Potatoes, Beans
Sticky Hot’n Sweet Wings, Caesar Salad
Tuna Macaroni Bake, Fresh Veggies
Philly Cheese Steaks, BLT Salad

General Tso’s Chicken on Vermicelli


Cinnamon, ground & Cloves, ground
Cumin, ground
Garlic and herb seasoning, salt-free
Ginger, ground
Mustard powder & Onion powder
Original, all purpose seasoning, salt-free
Hot chili flakes (optional for General Tso)

Baking Goods
Cooking spray
Sesame oil & Olive oil, extra-virgin
Balsamic vinegar
Rice vinegar
Cornstarch & Brown sugar
Peanuts, crushed (optional for General Tso)

1 can cream of mushroom soup, reduced-sodium
(10 fl oz or 284 mL)
1 can solid tuna in water, no sodium
(6 1/2 oz or 184 g) or canned or cooked chicken
Beef broth, reduced-sodium (2 cups)
Tomato paste (2 Tbsp)
Sambal Oelek (crushed chili paste)
Sweet Thai chili sauce
Hoisin sauce
Hot sauce
Worcestershire sauce
Soy sauce, reduced-sodium
Pickled jalapeño slices (optional for Caesar salad)
Sweet hot mustard
Mayonnaise, light
Ranch dressing, fat-free
Lemon juice
Maple syrup

Focaccia bread (optional for Wings)
Multigrain hot dog buns (4) or 2 sub buns

Aluminum foil

Frozen Foods
Green beans, whole (1 lb or 450 g)

Sirloin or round roast, boneless, trimmed
(5 lbs or 2250 g) Choose a thick roast. (for Raan
Roast, Philly Cheese Steaks and a lunch)
Chicken wings, split (24) (approx 3 lbs/ 1250 g)
Chicken breasts, boneless, skinless (3)
(1 lb or 450 g)
Bacon bits, real (1/2 cup) for 2 meals

Milk, 1% milk fat
Cheddar cheese, sharp, light, shredded (1 cup)
Parmesan cheese, light, grated
Italian grated cheese blend (or mozzarella cheese,
part-skim, shredded) (1/2 cup)

Fresh garlic (from a jar)
Fresh ginger (from a jar)
Garlic cloves (4) or 2-3 tsp fresh (from a jar)
Baby potatoes (20) or 4 large
Onion (2) for 2 meals
English cucumber (1/2)
Tomato (1)
Red or orange bell pepper (1)
Green or red bell pepper (1)
Baby carrots (1 cup)
Cauliflower (1 cup)
Broccoli florets (1 lb or 225 g) for 2 meals
Green beans, fresh/frozen (1 cup) or 1 zucchini
Mushrooms (10)
Button mushrooms (15) or 8 mushrooms
Romaine lettuce (2 heads) for 2 meals

Dry Essentials
Croutons (1 cup) for 2 meals
Macaroni and cheese dinner (2 boxes,
8 oz or 225 g each) I like white cheddar.
Vermicelli pasta (12 oz or 340 g)
(use regular vermicelli, only use rice vermicelli
if there are wheat allergies in your family)