Fixing Dinner

Angie works full time and her husband Greg runs his business from home. Their two kids are in daycare twice a week, so on the other three days Greg heads to his office as soon as Angie gets home. Angie tries to spend time with the kids while she’s cooking, but often that means something frozen goes in the oven.

Sandi shows them how a little tweaking of their schedule will allow them to use their turn-taking to their advantage, and have the time to cook a variety of full delicious meals, any night of the week.

Meal Plan and Shopping List

Monday: Steak with Bread and Zucchini Boats
Tuesday: Chicken and Pasta with Broccoli
Wednesday: Thai Shrimp with Asparagus and Mushrooms on Rice
Thursday: Chicken Cordon Bleu Burgers with Japanese Cabbage Salad
Friday: Roast Ham with Mashed Potatoes and Stir Fried Veggies

Meats
Honey ham, cooked (4 lbs / 2 kg)
Ground chicken, extra lean (12 oz / 350 g)
Minced turkey, extra lean (12 oz / 350 g)
3 chicken breasts, boneless-skinless (approximately 1 1/2 lbs / 675 g)
Beef steak, thick sirloin or tenderloin (2 lbs / 900 g)

Dairy
1% milk (3/4 cup) for 2 meals
Butter
Eggs
Swiss cheese (8 slices)
Feta cheese, light
Parmesan cheese, grated

Produce
Prepared garlic (in a jar)
Fresh ginger root (2” pieces)
Onion (3) for 3 meals
Shallot, small (1)
White onion (1)
Red onion (1)
Green onions (4)
Celery stalks (2)
Tomatoes (2) optional for toppings
Baker potatoes, large (5)
Stir-fry mixed vegetables, prepared package (approximately 4 cups)
Coleslaw mix, prepared package (8 oz / 225 g)
Asparagus (8 stalks)
Yellow pepper (1), red pepper (1)
Mushrooms (16) for 2 meals
Lettuce (1 head) for topping
Broccoli florets (1 lb / 450 g)
Zucchini, medium (2)
Cilantro (1 1/4 cup)
Papaya (1)
Mango (1)
Lime (1)
Apple (1)

Dry Essentials
Corn flakes crumbs (1/3 cup)
Steam fried noodles, Chinese style (2 cups) (I use Farkay brand)
Basmati rice (1 1/2 cups)
Penne pasta (4 cups)

Spices
Salt & pepper
Parsley flakes
Garlic powder
Basil
Paprika
Curry powder
Mrs. Dash Original Seasoning
Mrs. Dash Garlic & Herb Seasoning
Mrs. Dash Grill Blend for Steaks

Baking Goods
Cooking spray
Sesame oil, peanut oil
Olive oil, canola oil
Pecans (1/4 cup), pine nuts
Almonds (1/4 cup)
Sugar
Rice vinegar

Helpers
Ginger ale, 1 can (12 oz / 355 ml)
Teriyaki sauce (I use VH brand)
Sweet red chili spread (found in deli, the kind you use on crackers)
Chicken broth, low-sodium (1 1/4 cup) for 2 meals
Soy sauce
Thai or Vietnamese hot chili sauce (optional)
Hot chili sauce
Peanut butter
Strong garlic rib sauce (I use VH brand)
Honey-garlic sauce (I use VH brand)
Orange-ginger sauce (I use VH brand)
Hot curry paste
Lime juice
Coconut milk, light (3/4 cup / 175 ml)

Frozen Food
Large prawns, cooked de-veined with tails on (1 lb / 450 g)

Bakery
Multigrain buns (8)
Whole wheat baguette (1)

Other
Aluminum foil
Red wine (1/4 cup)

Sharon and her Granddaughter Nicole find they rarely agree what kinds of foods they like to have for dinner. Nicole is a busy teenager who needs the kind of meals that supply lots of energy, but as Sharon is older and less active, she needs to eat lighter meals.

Sandi creates a meal plan filled with meals can satisfy the dietary concerns of both of them. She also shows them how it caters to their common tastes, which are wider than they realize.

Meal Plan and Shopping List

Monday: Crock Pot, Not-Ribs-Ribs with Basmati Rice and Caesar Salad
Tuesday: Thin Crust Pizza with Fruit Skewers
Wednesday: Cheese Fondue with Veggies and Bread
Thursday: Teriyaki Salmon with Couscous and Broccoli
Friday: Seafood Manicotti with a Mediterranean Spinach Salad

Meats
4 salmon filets, boneless-skinless (6 oz / 175 g each)
Sirloin steak, lean (1 1/2 lbs / 675 g)
Deli-cooked ham slices, lean (7 oz / 200 g)

Dairy
French vanilla yogurt, low-fat (1/4 cup)
1% milk (1 cup) for 2 meals
15% cream (1/2 cup)
Butter
Gruyere cheese (2 1/2 -3 cups)
Mozzarella cheese, grated (1/2 cup)
Swiss Emmental cheese (2 1/2 -3 cups)
Feta cheese, crumbled (3/4 cup)

Produce
Broccoli florets (2 lb / 900 g) for 2 meals
Leaf lettuce (1 head)
Baby spinach (12 oz / 350 g)
Green pepper, small (2) for 2 meals
Red pepper, small (2) for 2 meals
Onion (1), red onion (1), green onions (2)
English cucumber (1)
Prepared garlic (in a jar)
Garlic clove, crushed (1)
Garlic clove, whole (1)
Baby carrots (1 lb / 450 g)
16 mushrooms (approximately 2 cups) for 2 meals
1 cantaloupe, small (1 lb / 450 g)
Strawberries (8)
Olives of your choice (1/2 cup) may be found in deli dept

Dry essentials
Whole wheat couscous (1 1/2 cups)
Basmati rice (1 1/2 cups)
Manicotti noodles (8 oz / 250 g)

Spices
Salt and pepper
White pepper
Lemon pepper
Mrs. Dash original seasoning
Mrs. Dash Italian seasoning
Italian seasoning
Crushed chilies (optional)
Paprika
Rosemary leaves
Poppy seeds
Nutmeg

Baking goods
Cooking spray
Olive oil
Cornstarch
Flour
Red wine vinegar

Helpers
VH teriyaki sauce (2 jars)
Chicken broth, low-sodium (1 1/2 cups)
Mayonnaise, lowest fat (1/2 cup) for 2 meals
Gourmet Caesar salad dressing
Pizza sauce (1 cup / 250 ml) (I use Catelli Spicy Garlic & Onion brand)
Lemon juice

Frozen food
Scallops (1 lb / 450 g) or fresh
Shrimp, cooked de-veined (1/2 lb / 225 g)

Bakery
2- 12” pizza crusts
French bread loaf (1)

Other
Paper towel
Plastic wrap
1 paper bag, medium size grocery type
Bamboo skewers (4)
Dry white wine (1 1/3 cups) for 2 meals
Kirsch (4 tbsp) cherry liquor

Ron and his teenage son Nathan have suddenly found themselves alone in the house and having to cook for themselves.  They’d like to get back to having family dinners, but neither knows how.
 
Sandi provides them with a meal plan that gets them sharing the dinnertime duties and gradually adjusting to their new situation together.

Meal Plan and Shopping List

Sunday: Brine Chicken with Mixed Rice and Asparagus
Monday: Lamb Souvlaki with Rice and Watermelon Salad
Tuesday: BBQ Salmon on a Plank with Foccacia and Grilled Veggies
Wednesday: Broccoli Cheese Soup with Chef Salad
Thursday: Beef Fajita Stir-Fry on Pasta

Meats
Flank steak (1 lb / 450 g)
Ham slices, deli cooked (1/2 lb / 225 g)
Salmon filet, boneless skinless (2 lbs/ 900 g)
Lamb, boneless skinless (2 lbs / 900 g)
1 roaster chicken, raw (3 lbs / 1350 g)

Dairy
10% cream (1/2 cup)
1% milk (1 1/2 cups)
Cheddar cheese, shredded (2 cups)
Tex-Mex cheese, shredded (1 cup)
Feta cheese, crumbled (3/4 cup)

Produce
Prepared garlic (from a jar)
Cilantro
Red peppers (3) for 2 meals
Green peppers (2)
Broccoli florets (1 lb / 450 g)
Yellow or orange peppers (3) for 2 meals
Onion (3) for 3 meals
Red onions (4)
Spinach (1 small bag)
Celery, chopped (1 cup)
Avocado, ripe (1)
Baby potatoes (30-34)
Asparagus stalks (36-40) for 2 meals
Tomatoes, small (6)
Watermelon (1 1/2 cups)
Kalamata olives (1/2 cup)

Dry Essentials
Penne pasta (4 cups)
Mixed rice, 1 package (340 g) (I like Canoe White ‘n Wild brand)

Spices
Salt & pepper
Kosher salt (1 cup) for 2 meals
Mrs. Dash Original Seasoning
Mrs. Dash Garlic & Herb Seasoning
Rosemary leaves
Chipotle chili pepper
Cumin powder
Basil leaves
Dried mint leaves
Oregano
Cinnamon sticks (2)

Baking goods
Canola oil
Sesame oil
Olive oil
Brown sugar (1/2 cup)
Balsamic vinegar

Helpers
Salsa (2 cups)
Raspberry vinaigrette (1/4 cup)
Vegetable broth (3 cups)
Dijon mustard, grainy (1/4 cup)
Lemon juice (3/4 cup) for 2 meals
Banana sauce (looks like ketchup)

Bakery
Foccacia bread (1 loaf)
 
Other
Aluminum foil
Cedar plank, untreated (1)
Bamboo skewers (4-6)

Four roommates keep this kitchen hustling and bustling, but none of them are eating well, and none of them are cooking for each other. They all wish they could be eating better, like they used to when they still lived at home.

Sandi gets them each making one meal for everyone, so that they can come home to a great home-cooked dinner every night, even when they aren’t eating at the same time.

Meal Plan and Shopping List

Monday: Tuna Casserole with Rice and Caesar Salad
Tuesday: Pork Roast with Gravy, Mashed Potatoes and Cooked Carrots
Wednesday: Curried Chicken with Linguine and Broccoli
Thursday: Ginger Beef with Chicken Fried Rice and Asparagus
Friday: Mixed Grill on the BBQ

Meats
Pork Lin Roast (3 lbs / 1350 g)
4 Chicken Breasts, Boneless Skinless (Approximately 1 1/2 lbs / 675 g), for 2 meals
Flank or Sirloin Steak (1 lb / 450 g)
Lean Sirloin Beef (1 1/2 lbs / 675 g)
Salmon Filet, Boneless Skinless (1 lb / 450 g)

Dairy
Butter
1% Milk (2 Cups)
Eggs (2)
Parmesan Cheese, Low-Fat Grated (Optional for topping)

Produce
Prepared Garlic (In a jar)
Prepared Ginger (In a jar)
Leaf Lettuce (1 Head)
Potatoes, Large Thin Skin (10-12), for 2 meals
Onion(1)
Green Onions (2)
Mushrooms (22), for 2 meals
Green Pepper (2)
Red pepper (1)
Carrots, Shredded (2/3 Cup)
Celery (1)
Asparagus Stalks, 20-24 (1 lb / 450 g)
Zucchini, Small (1)

Dry Essentials
Soda Crackers, Crushed (3/4 Cup)
Basmati Rice (3 Cups), for 2 meals
Linguine Pasta (350 g)

Spices
Salt and Pepper
Seasoning Salt (Optional)
Mrs. Dash Garlic & Herb Seasoning
Mrs. Dash Original Seasoning
Mrs. Dash Table Blend Seasoning
Onion Flakes
Dried Basil
Curry Powder
Cayenne Pepper

Baking Goods
Cooking Spray
Olive Oil
Canola Oil
Flour
Brown Sugar
Cornstarch (3/4 Cup)

Helpers
Tuna in Water, 1 Can Solid (Approximately 6 1/2 oz - 170 g)
Mushrooms, 1 Can (10 oz / 284 mL)
Gourmet Caesar Salad Dressing
Mayonnaise, Lowest Fat
Prepared Basil Pesto (In a jar)
Brown Gravy Mix
Bouillon Powder
Beef Broth, Low-Sodium, 1 Can (10 oz / 284 mL)
Cream of Asparagus Soup, 1 Can (10 oz / 284 mL)
Cream of Mushroom Soup, 1 Can (10 oz / 284 mL)
VH Dry Garlic Sauce (1 1/4 Cups)
VH Thai Sauce (355 mL)

Frozen Food
Baby Peas (1 Cup)
Baby Carrots, 4 Cups (1 lb / 450 g)
Broccoli, 1 Package Cut (Approximately 500 g)

Other
Aluminum Foil

Jeremy is the musical director at his local church and often works evenings. Nikki says she doesn’t mind being the only cook, but with a new baby, two other kids, only one family car and a tight budget, she’s having a hard time juggling it all. 

Sandi provides them with a meal plan that takes some of the burden of cooking off Nikki by getting Jeremy cooking when he can, with recipes everyone will love that are easy on the pocketbook.

Meal Plan and Shopping List

Sunday: Chicken-Fried Steak with Mashed Potatoes and Peas
Monday: Chicken Maria on Pasta with Carrot Sticks and Cucumbers
Tuesday: Tijuana Toss with Corn on the Cob
Wednesday: Chicken and Dumplings with Spinach Salad
Thursday: Crispy Fish with Fries, Fruit and Yogurt

Meats
Beef, Tenderized Steak, Fast-Fry Boneless (2 lbs / 900 g)
8 Chicken Breasts, Boneless Skinless (Approximately 3 lbs / 1350 g), for 2 meals
Ground Beef, Extra Lean (1 lb / 450 g)
Firm White Fish (1 1/2 lbs / 675 g), eg. Red Snapper, Halibut or Haddock

Dairy
Butter
1% milk (3 Cups), for 3 meals
Sour Cream, No Fat (1/4 Cup)
Vanilla Yogurt, Low-Fat (Approximately 1/2 Cup)
Eggs
Cheddar Cheese, Grated Rape (250 g), I like Kraft Cracker Barrel brand
Feta Cheese, Crumbled (Optional for topping)

Produce
Corn on the Cob (4-6), frozen if not in season
Potatoes, Large Thin Skin (6)
Mushrooms (6)
Baby Carrots, Pre-Washed (2 Cups)
Cucumber (1)
Baby Spinach, Pre-Washed (12 oz / 350 g)
Strawberries (6)
Seasonal Fruit (2 cups), eg. Oranges, Grapes, and Cantaloupe
Mixed Veggies, 1 Package, Pre-Washed for dipping
Sweet Red Onion (Optional for topping)

Dry Essentials
Macaroni Pasta (3 Cups)
Basmati Rice (1 1/2 Cups)
Corn Flake Crumbs (1 Cup)

Spices
Salt & Pepper, Seasoning Salt
Fine Sea Salt or Kosher Salt
Garlic Powder
Celery Salt
Mrs. Dash Original Seasoning
Mrs. Dash Garlic & Herb Seasoning
Mrs. Dash Chipotle Seasoning
Mrs. Dash Extra Spicy Seasoning
Curry Powder
Cumin Powder
Chili Powder
Oregano
Basil
Dried Parsley
Poultry Seasoning

Baking Goods
Canola Oil
Olive Oil
Cooking Spray, Original & Buttered Flavour (1 of each)
Flour (2 Cups), for 2 meals
Baking Powder
Shortening
Sugar
Almonds, Matchstick (1 Cup)
Pecans (1 Cup)

Helpers
Mayonnaise, Low Fat (1/4 Cup)
Salsa, Chunky (3 Cups)
Tomato Paste, 1 Can (5 1/2 oz / 156 mL), I use Hunts
Tomato Sauce, 1 Can (5 1/2 oz / 156 mL), I use Hunts
Fruit Salad, 1 Can Unsweetened (Approximately 1 3/4 Cup)
Liquid Honey
Chicken Broth, Low Sodium (3 Cups)
Lemon Juice
Ranch Dressing (for dipping)
VH Orange Ginger Sauce (1/2 Cup)

Frozen Food
Baby Peas, 4 Cups (1 lb / 450 g)
French-Fries, 5 Minute (1 lb / 450 g), my favorite are McCain

Bakery
Croutons (1/2 Cup)

Other
Wax Paper

With four different schedules and no plan for dinner, Jennifer and her three daughters usually find themselves relying on snacks or cheap take-out, rather than family dinners during the week. 

Sandi shows them that through communication home-cooked meals are possible. With a meal plan, everyone will know who will be cooking and what’s for dinner on each night of the week.

Meal Plan and Shopping List

Meats
Ham Steak, 2 Cups Cooked Cubed (Approximately 1/2 lb / 225 g)
4 Sirloin Steak, 1 1/2-2” thick (6 oz / 175 g Each)
9 Chicken Breasts, Boneless Skinless (3 lbs / 1325 g), for 2 meals
Pork Rib Crown Roast (6.6 lbs / 3 Kg)

Dairy
Cheddar Cheese, Grated (2 Cups)
Eggs (6)
1% Milk (2 1/2 Cups)
Feta Cheese, Crumbled (3/4 Cup)
Parmesan Cheese, Grated (Optional for topping)
Butter
10% Cream, or Half & Half (1/2 Cup)

Produce
Prepared Garlic (In a jar)
30-36 Asparagus Spears (1 1/2 lb / 675 g), for 2 meals
Onion (4) for 4 Meals, Red Onion (2), for 2 meals
Garlic Clove (1)
Roma Tomatoes (3)
Zucchini (1)
Broccoli (1 Head)
Eggplant, Small (1)
Red Pepper (2), for 2 meals
Yellow Pepper (1)
Green Pepper (2), for 2 meals
English Cucumber (1)
Mushrooms (10), for 2 meals
Celery Stalk (1)
Romaine Lettuce (1 Head)
Black Olives (1/2 Cup), may be found in the deli dept
Red Grapes, Seedless (1/2 Cup)
Granny Smith Apple (1)

Dry Essentials
Basmati Rice (1 1/2 Cups)
Whole-Wheat Fusilli Pasta (2 Cups)
Mixed Rice, (1 Cup), I like Canoe brand White ‘n Wild

Spices
Salt & Pepper, Lemon Pepper
Mrs. Dash Grill Blend for Steak Seasoning
Mrs. Dash Garlic & Herb Seasoning
Onion Flakes, Parsley Flakes
Dry Mustard, Garlic Powder
Oregano, Thyme Leaves
Rosemary, Dried
Ginger Powder, Cinnamon
Mild Curry Powder
Chipotle Chili Pepper
Red Crushed Chilies (Optional)
Poultry Seasoning

Baking Goods
Cooking Spray
Olive Oil, Sesame Oil
Brown Sugar
Red Wine Vinegar
Cooking Sherry (1/2 Cup)
Craisins (1/2 Cups)

Helpers
Lemon Juice
Basil Pesto (In a jar)
Gourmet Caesar Salad Dressing
Mayonnaise, Lowest Fat
Maple Syrup
Peanut Butter
VH Pineapple Sauce, 1/2 Jar (341 mL)
VH Teriyaki Sauce (1/2 Cup)
Tomato Juice, Hunts (1/4 Cup)
Water Chestnuts, 1 Can Sliced (227 mL)
Cream of Chicken Soup, 1 Can (10 oz / 284 mL), or use cream of mushroom or cheddar
Chicken Broth, Low Sodium (1 1/2 Cups)
Beef Broth, 1 Can (10 oz / 284 mL)
Mushrooms, 1 Can Sliced (10 oz / 284 mL)

Frozen Food
Broccoli Florets (2 1/2 Cups)

Bakery
Whole Wheat Bread Cubes, Large (2 Cups)
Foccacia Bread (1 Loaf)

Other
Aluminum Foil 

Carol never had to learn how to cook, but now that she’s a single parent, she needs to get started.  She also has two teenage boys who are old enough to start learning some cooking basics themselves.

Sandi creates a meal plan that has all everyone learning how to cook together.  If they all learn to cook, they’ll all be able to help get their dinnertime back on track.

Meal Plan and Shopping List

Monday: Slow Cooker Baked Beans with Multi-Grain Bread and Mixed Green Salad
Tuesday: BBQ Steak with Baby Potatoes and Grilled Veggies
Wednesday: Spicy Thai Shrimp on rice Noodles and Shredded Lettuce
Thursday: Veal Parmesan with Chicken Flavored Rice and Broccoli
Saturday: Beer Batter Fish and Chips with Cold Veggies and Dip

Meats
4 sirloin steaks, thick (6 oz / 175 g each)
White fish, firm such as halibut or haddock (1 1/2 lb / 675 g)
Bacon (5 slices)
12 slices veal scaloppini (1 lb / 450 g)

Dairy
Sour cream, no-fat (1/4 cup)
1% milk (1 cup) for 2 meals
Butter
Eggs
Parmesan cheese, grated

Produce
Prepared garlic (from a jar)
Baby potatoes (20-24)
Red pepper (1)
Green pepper (1)
Zucchini (2)
Sweet red onion (1)
Onion (1)
Green onion (2-3)
Carrot (1)
Cilantro (1/4 cup)
Baby spinach, 1 bag pre-washed (12 oz / 225 g)
Leaf lettuce (1 head)
Iceberg lettuce (1 head)
Bean sprouts (1 cup)
Broccoli florets, 5 cups (1 lb / 450 g)
Mixed veggies, 6 cups pre-cut celery, cauliflower, broccoli and baby carrots
(1 1/2 lbs /675 g)
Strawberries (6)

Dry Essentials
White navy beans (1 1/4 cup)
Rice stick noodles (8 oz / 225 g)
Basmati or white rice (1 1/2 cup)

Spices
Salt & pepper, seasoning salt
Mrs. Dash Grill Blend for steak
Mrs. Dash Garlic & Herb Seasoning
Italian seasoning
Cayenne pepper
Curry powder
Parsley flakes

Baking goods
Olive oil, canola oil
Peanut oil (optional)
Cooking spray
Baking powder
Flour (1 3/4 cup) for 2 meals
Brown sugar
Vinegar
Cashews (optional), peanuts (for topping)

Helpers
Ketchup (1 1/2 cups) for 2 meals
Salsa (1/4 cup)
Liquid smoke
Honey (1/4 cup)
Worcestershire sauce
Mayonnaise, low-fat (1/4 cup)
Dijon mustard
Sweet Thai chili sauce
Hot chili sauce
Fish sauce
Soy sauce
Chicken broth (1/2 cup)
Chicken bouillon powder
Molasses (1/4 cup)
Peanut butter (1/4 cup)
Poppy seed dressing
Lime juice
Maple syrup
Chili paste, fresh

Frozen food
French fries, 5 minute (1 lb / 450 g) my favorite is McCain
Shrimp, cooked and de-veined with tails on (1 lb / 450 g)

Bakery
Multigrain bread (1 loaf)

Other
Aluminum foil
Beer, 1 can (12 oz / 355 ml)

Colleen is trying to adjust to her new life as a mom, while her husband Rob is often away working as an engineer on various oil rigs. She wants to have a routine for herself and some fresh ideas for meals to send away with Rob.

Sandi creates a meal plan that helps get Colleen into a dinnertime groove at home where she finds she can cook for herself, even with the demands of a young baby. And Rob’s home-cooked meals are sure to be the envy of the oil field.

Meal Plan and Shopping List

Sunday: Portobello Mushrooms, BBQ Wings and Grilled Veggies
Monday: Easy Vegetable Minestrone Soup with Garlic Bread
Tuesday: Pizza Quiche with Caesar Salad
Wednesday: Veggie or Beef Cheeseburgers with Cold Fruit and Veggies
Thursday: Baked Spaghetti with Broccoli

Meats
12-16 chicken wings (1 1/2 lbs / 675 g)
Bacon bits (optional)
4 hamburgers, optional (1 lb / 450 g)

Dairy
Gruyere cheese, grated
Parmesan cheese, grated (1 1/2 cups) for 3 meals
Mozzarella cheese, shredded (2/3 cup)
Italiano cheese (2 1/2 cups) for 2 meals
Ricotta cheese (16 oz / 500 ml)
Butter
Eggs (6) for 2 meals
10% cream or half and half (1/4 cup)
1% milk (1 cup) for 2 meals

Produce
Prepared garlic (from a jar)
Mushrooms (4 cups) for 3 meals
Portabella mushrooms, large (4)
Eggplant (2 cups)
Yellow pepper (1)
Red pepper (1)
Green pepper (2) for 2 meals
Asparagus spears (12-16)
Zucchini (1)
Broccoli florets, large (approximately 1 1/2 lbs / 675 g) for 2 meals Onion (3) for 4 meals
Red onion (1)
Celery stalks (4-5) for 2 meals
Tomatoes, for toppings (optional)
Carrots (2-3)
Baby carrots (1 lb / 450 g)
Romaine or leaf lettuce (1 head)
1 cantaloupe or any melon in season
Strawberries (8)
Red or green grapes, 1 bunch (3/4 lb / 350 g)
Veggie-grind (3/4 lb / 340 g)

Dry Essentials
Macaroni pasta (2 cups)
Spaghetti pasta (3/4 lb / 350 g)

Spices
Salt and pepper
Mrs. Dash Herb & Garlic Seasoning
Mrs. Dash Original Seasoning
Mrs. Dash Table Blend
Italian seasoning
Garlic powder
Parsley flakes
Curry powder
Red crushed chilies (optional)

Baking Goods
Cooking spray
Olive oil, canola oil
Balsamic vinegar
Pine nuts (4 tbsp)
Biscuit mix (1/2 cup (I use Bisquick)

Helpers
Sweet chili sauce
Strong garlic sauce for ribs (1 cup) (I use VH brand)
Sun dried tomatoes (in a jar)
Vegetable broth, low-sodium (4 cups / 900 ml)
1 can diced tomatoes (14 oz / 398 ml)
1 can mixed beans (19 oz / 540 ml)
1 small can pineapple slices (optional)
Tomato paste (2 tbsp)
2 cans pasta sauce, your favorite brand (24 oz / 700 ml each)
Pizza sauce (1/4 cup)
Basil pesto in a jar (1/4 cup)
Gourmet Caesar salad dressing
Mayonnaise, lowest-fat
Hot pepper jelly, for topping (optional)

Bakery
Bread crumbs (2/3 cup)
Baguette or French loaf (1)
Croutons (optional)
Multigrain buns (4-6)

Other
Red wine (1/4 cup) can be non-alcoholic
Waxed paper

Kim and Trecia are both working parents with six busy kids. Kim thinks food should always be fresh and never processed, whereas Trecia would just prefer that everyone was happy at dinnertime, even if that sometimes meant something frozen.

Sandi gives this family a meal plan that gets them to compromise and share the workload at dinnertime. Kim has been doing all the cooking, but is obviously frustrated, so Sandi recruits some help for him.

Meal Plan and Shopping List

Monday: Crock-Pot Bolognaise Sauce with Spaghetti Pasta or Squash and Veggies
Tuesday: Paprika Roasted Chicken with Gravy, Fries and Caesar Salad
Wednesday: Chicken Stew on Rice
Thursday: Salmon with Ginger-Orange Sauce, Corn Muffins and Broccoli
Friday: Beef Stir-Fry with Chow Mein Noodles

Meats
Ground beef, extra-lean (1 lb / 450 g)
5 chicken breasts, boneless-skinless (approximately 2 lbs / 900 g) for 2 meals
Flank steak, or sirloin (1 1/2 lbs / 675 g)
6 salmon filets, boneless-skinless (5 oz / 150 g each) i like to use fresh
1 roaster chicken, pre-cooked from deli department (2.2 lbs / 1 kg)

Dairy
Parmesan cheese, low-fat (for topping)
1% milk (3/4 cup)
Eggs

Produce
Fresh garlic (from a jar)
Fresh ginger (from a jar)
Onion (3) for 3 meals
Shallots (1)
Green onions (4) for 2 meals
Celery stalks (3)
Green pepper (1), yellow pepper (1)
Red pepper (2) for 2 meals
Mushrooms, white or brown (32) for 3 meals
Broccoli florets, (2 lbs / 900 g) for 3 meals
Baby carrots (2 cups)
Cauliflower (2 cups)
Spaghetti squash, medium size (1)
Caesar salad kit, 1 package (3/4 lb / 350 g)

Dry Essentials
Basmati rice (2 cups) or white rice
Steam fried noodles, 1 package (14 oz / 397 g)
Spaghetti pasta (3/4 lb / 350 g)

Spices
Salt & pepper
Seasoning salt (optional)
Lemon pepper
Mrs. Dash Garlic & Herb seasoning
Mrs. Dash Original Seasoning
Mrs. Dash Table Blend
Rosemary leaves, dried
Paprika
Red pepper flakes (optional)
Basil leaves, dried
Curry powder, mild

Baking Goods
Olive oil, extra virgin
Canola oil
Cooking spray
Cornstarch
Baking powder
Sugar
Flour
Cornmeal (3/4 cup)

Helpers
1 can pasta sauce (24 oz/680 ml) (I like Hunts Spicy Red Pepper & Chilies brand)
1 can pasta sauce (24 oz/680 ml) (I like Hunts Roasted Garlic & Herb brand)
1 can tomatoes, diced (14 oz / 398 ml) (I like Hunts brand)
1 can tomato paste (5 1/2 oz / 156 ml)
Chicken gravy powder, 1 package (51 g) (I like Swiss Chalet brand)
1 can cream of chicken soup (10 oz / 284 ml)
Soy sauce
Worcestershire sauce
Dry garlic sparerib sauce, VH brand (1/3 cup)
Kepac Manis, sweet soy sauce (1/4 cup)
No-nut peanut butter (1/4 cup)
Orange-ginger sauce (1/2 cup) (I like VH brand)
Ranch dressing, light (1/2 cup)

Frozen Food
Baby carrots (2 cups)
Broccoli florets (10 oz / 300 g)
French fries (1 lb / 450 g) (I like McCain Super-Quick 5 Minute Fries)

Bakery
Croutons (1 cup)

Other
Paper towels

As a stay-at-home Mom, Candace feels she should be able to handle dinner during the week. But dealing with dinner and her four boys, often on her own, is threatening to burn her out.

Sandi shows Candace she doesn’t need to be Supermom to be a super Mom. She’s doing a lot better than she’s giving herself credit for, and it’s okay for her to get some help from Kent when he’s around on the weekends.

Meal Plan and Shopping List

Sunday: Rack of Lamb with Pear Sauce, Rice and Bean Medley
Monday: Dad's BBQ Beef Satay with Noodles on Mixed Greens
Tuesday: Country Apricot Chicken with Rice and Broccoli
Wednesday: Slow Cooker Cheese Soup with Make Your Own Salad Wraps
Thursday: Crepes with Beef and Red Wine Gravy with Asparagus

Meats
2 racks of lamb, frenched
10-12 chicken thighs, boneless-skinless (1 3/4 lb / 800 g)
Flank steak (1 1/2 lbs / 675 g)
Ground beef, lean (2 lbs / 900 g)

Dairy
Sharp cheddar cheese, grated (2 1/2 cups)
Sour cream, low-fat (optional for topping)
Eggs
Butter
1% milk (1 1/4 cups)

Produce
Prepared garlic (in a jar)
Prepared ginger (in a jar)
Onions (3) for 2 meals
Green onions (11) for 3 meals
Lemon grass (1/2 stalk)
Lettuce (1 head) optional for wraps
Carrots (2) optional for wraps
Tomatoes (2) optional for wraps
Peppers (1) optional for wraps
White mushrooms (7)
Brown mushrooms (7)
Asparagus spears (1 lb / 450 g)
Cilantro (1/3 cup)
Mixed greens, pre-washed (12 oz / 350 g)
Broccoli florets (1 lb / 450 g) approximately 5 cups

Dry Essentials
Basmati rice (3 cups) for 2 meals
Steam fried noodles, 1 package (14 oz / 397 g) (Taipan brand is what I use)

Spices
Salt & pepper
Lemon pepper
Cayenne pepper
Chipotle chili pepper
Mrs. Dash Italian seasoning
Mrs. Dash garlic & herb seasoning
Curry powder

Baking Goods
Canola oil, sesame oil, olive oil
Cooking spray
Rice wine vinegar
White sugar, brown sugar
Flour (1/2 cup)
Sesame seeds
Roasted peanuts, unsalted (1/2 cup)
Peanuts (optional for topping)
Bistro Brown Gravy Mix

Helpers
Diced potatoes, 2 cans (19 oz / 540 ml each)
Mild green chilies, chopped 1 can (4.5 oz / 125 ml)
Cream of mushroom soup (10 oz / 284 ml)
Vegetable broth, low-sodium (4 cups / 900 ml)
Beef broth, 1 can low-sodium (10 oz/284ml)
Cream corn, 1 can (14 oz / 398 ml)
Diced tomatoes, 1 can (14 oz / 398 ml)
Southwest salsa (1 cup) hot, med, or mild
Soy sauce
Fish sauce
Kepac Manis (1/4 cup)
Sweet Thai chili sauce
Sambal Oelek
Peanut butter (1/2 cup)
Coconut milk, light (1/2 cup)
Pears, 1 can (14 oz / 398 ml)
Lemon juice
Apricot jam (3/4 cup)
Honey
Salad dressing (your favorite brand)

Frozen Food
Mixed beans, 4 cups (approximately 1 lb / 450 g)

Bakery
Tortillas (8)

Other
Plastic wrap
Bamboo skewers
White wine
Red wine (1/2 cup) can be non-alcoholic

Astrid’s new job has her busy when she would normally be making dinner, but she’s still doing most of the cooking for her family. Her husband Ken is a scientist who speculates that cooking is like conducting an experiment, but he needs some instructions.

Sandi helps this family pass the cooking responsibilities from Astrid to Ken and the kids. That way they’ll all be having fresh-cooked healthy meals, and Astrid won’t be worried about what they’re eating when she’s not around.

Meal Plan and Shopping List

Monday: Slow Cooker Pork Roast with Rice and Broccoli
Tuesday: Tacos in a Shell or Taco Salad
Wednesday: Asian Style Tuna Tetrazzini, Cold Veggies and Dip
Thursday: Bacon-Wrapped Hoisin-Ginger Salmon, Noodles and Peas
Saturday: Feta and Broccoli Stuffed Chicken Breasts, Rice and Beans

Meats
4-5 Salmon Filets, Boneless-Skinless (Approximately 6 oz / 170 g Each)
8-10 Bacon Strips
4 Chicken Breasts, Boneless-Skinless (Approximately 1 1/2 lbs / 675 g)
Pork Loin Roast, Lean (3 lbs / 1350 g)
Ground Beef, Extra Lean (1 lb / 450 g)

Dairy
1% Milk
Butter
Tex-Mex Cheese (1 1/2 Cups)
Feta Cheese, Crumbled (1/2 Cup)
Cheddar Cheese, Low-Fat, Grated (3/4 Cup)
Sour Cream, Fat-Free (1/2 Cup)

Produce
Prepared Garlic (In a jar)
Prepared Ginger (In a jar)
Onion (6) for 3 meals
Green Onions (2)
Celery Stalk (1)
Carrots (Optional)
Cucumbers (Optional)
Broccoli (Approximately 6 cups) for 3 meals
Peppers (Optional)
Romaine Lettuce (1 Head)
Roma Tomatoes (4)

Dry Essentials
Steam Fried Noodles (14 oz / 397 g) I like Taipan brand
Cantonese Noodles (3/4 lb / 340 g) I use a medium thickness noodle
Basmati Rice (3 Cups) for 2 meals

Spices
Salt & Pepper
Lemon Pepper
Mrs. Dash Original Seasoning
Mrs. Dash Table Blend
Chili Powder
Cumin Powder
Turmeric
Onion Flakes

Baking Goods
Olive Oil, Canola Oil
Sesame Oil
Brown Sugar
Molasses
Cider Vinegar (1/4 Cup)
Blackberry Vinegar (1/4 Cup) or any other fruit vinegar you have on hand

Helpers
1 Can Cream of Mushroom Soup (10 oz / 284 ml)
1 Can Chicken Broth (10 oz / 284 ml)
1 Can Cola or Orange or Ginger Ale (12 oz / 355 ml)
Hot Pepper Sauce
Worcestershire Sauce
Hoisin Sauce (1/3 Cup)
Maple Syrup (1/3 Cup)
Soy Sauce
Rice Vinegar
Ketchup (1 1/2 Cups) for 2 meals
Salsa, Chunky (1/2 Cup)
Apricot Jam, All fruit variety (1 Cup)
Salad Dressing (Your favourite brand)

Frozen Food
Mixed Beans (4 Cups) or all green beans

Bakery
Taco Shells, Soft or Hard (6)

Other
Toothpicks
Dry White Wine (1/2 Cup) can be nonalcoholic from the grocery store

Monica wishes she had the time to be more creative in the kitchen, and Carlos would be willing to help if only cooking was as simple and foolproof as A + B = C. 

Sandi shows Carlos that his share of the cooking can be done simply and systematically, which frees up more time and energy for Monica to add some creative flair during the week. 

Meal Plan and Shopping List

Monday: Sweet Indian Chicken with Rice and Broccoli
Tuesday: Italian Baked Chicken with Fusilli and Mixed Beans
Wednesday: Spicy Black Bean and Raisin Chili with Fresh Pineapple and Tortillas
Thursday: Thai Shrimp and Citrus Salad
Friday: Tortellini Soup with Whole Wheat Bread and Caesar Salad

Meats
2 Racks of Lamb, Frenched
10-12 Chicken Thighs, Boneless-Skinless (1 3/4 lb / 800 g)
Flank Steak (1 1/2 lbs / 675 g)
Ground Beef, Lean (2 lbs / 900 g)

Dairy
Sharp Cheddar Cheese, Grated (2 1/2 Cups)
Sour Cream, Low-Fat (Optional for topping)
Eggs
Butter
1% Milk (1 1/4 cups)

Produce
Prepared Garlic (In a jar)
Prepared Ginger (In a jar)
Onions (3) for 2 meals
Green Onions (11) for 3 meals
Lemon Grass (1/2 Stalk)
Lettuce (1 Head) Optional for wraps
Carrots (2) Optional for wraps
Tomatoes (2) Optional for wraps
Peppers (1) Optional for wraps
White Mushrooms (7)
Brown Mushrooms (7)
Asparagus Spears (1 lb / 450 g)
Cilantro (1/3 cup)
Mixed Greens, Pre-Washed (12 oz / 350 g)
Broccoli Florets (1 lb / 450 g) Approximately 5 Cups

Dry Essentials
Basmati rice (3 cups) for 2 meals
Steam fried noodles, 1 package (14 oz / 397 g)

Spices
Salt and pepper
Lemon pepper
Cayenne pepper
Chipotle chili pepper
Mrs. Dash Italian seasoning
Mrs. Dash Garlic & Herb seasoning
Curry powder

Baking Goods
Canola oil, sesame oil, olive oil
Cooking spray
Rice wine vinegar
White sugar, brown sugar
Flour (1/2 cup)
Sesame seeds
Roasted peanuts, unsalted (1/2 cup)
Peanuts (optional for topping)
Bistro brown gravy mix

Helpers
Diced potatoes, 2 cans (19 oz / 540 ml each)
Mild green chilies, chopped 1 can (4.5 oz / 125 ml)
Cream of mushroom soup (10 oz / 284 ml)
Vegetable broth, low-sodium (4 cups / 900 ml)
Beef broth,1 can low-sodium (10 oz/284ml)
Cream corn, 1 can (14 oz / 398 ml)
Diced tomatoes, 1 can (14 oz / 398 ml)
Southwest salsa (1 cup) hot, med, or mild
Soy sauce
Fish sauce
Kepac Manis (1/4 cup)
Sweet thai chili sauce
Sambal Oelek
Peanut butter (1/2 cup)
Coconut milk, light (1/2 cup)
Pears, 1 can (14 oz / 398 ml)
Lemon juice
Apricot jam (3/4 cup)
Honey
Salad dressing (your favorite brand)

Frozen Food
Mixed beans, 4 cups (approximately 1 lb / 450 g)

Bakery
Tortillas (8)

Other
Plastic wrap
Bamboo skewers
White wine
Red wine (1/2 cup) can be non-alcoholic

As the head of Hockey Canada, Bob Nicholson is rarely home to help his wife Lorna with dinnertime. On top of that, three kids with hectic evening schedules means Lorna is almost always driving someone somewhere, and often going to a drive-thru for dinner.

Sandi creates a meal plan that gets this family in control of dinnertime by working as a team, with Lorna as the coach. Every body has their part to play in making sure the whole family is eating well, and when they can, eating together.

Meal Plan and Shopping List

Sunday: Turkey, Mashed Potatoes, Gravy, and Cranberry-Carrot Salad
Monday: Dad's Dry Ribs and Caesar Salad
Tuesday: Creamy Noodle Bake and Spinach Salad
Wednesday: Lemon-Ginger Chicken Thighs, Rice, Snap Peas and Bell Peppers
Friday: Cheater Meatballs with Many Sauces, Pasta and Broccoli

Meats
Turkey (approximately 12 lbs / 5.5 kg)
Pork or beef ribs, lean (3 lbs / 1350 g)
Ground beef, extra-lean (5 lbs / 2250 g) for 2 meals
12 chicken thighs, boneless-skinless (approximately 1 1/2 lbs / 675 g)

Dairy
Butter
Sour cream, low-fat (1 1/4 cup)
1% milk (approximately 3 cups) for 3 meals
Parmesan cheese (optional for topping)
Light cheddar cheese, shredded (1 cup)
Mozzarella cheese, part-skim (1 cup)
Feta cheese, light (1/2 cup)

Produce
Fresh ginger (from a jar)
Baker potatoes, large (6-8)
Carrots (1 lb / 450 g)
Green pepper (optional)
Mushrooms (8) optional
Onion (1) optional
Red onion (1)
Snap peas (2 cups)
Bell peppers (2 cups)
Baby spinach, 1 package (10 oz / 283 g)
Mandarin oranges (3) optional

Dry Essentials
Broad egg noodles, 3 packages for 2 meals (3/4 lb / 340 g each) my favourite is no yolk brand
Basmati rice (1 1/2 cups)

Spices
Salt & pepper
Parsley flakes
Dry mustard (optional)
Paprika (optional)
Mrs. Dash Garlic & Herb Seasoning (optional)

Baking Goods
Olive oil
Brown sugar (1/2 cup) for 2 meals
Flour
Cornstarch
Cashews (1 cup) optional
Bistro Dry Gravy Mix (for poultry)

Helpers
Lemon juice (1/2 cup) for 2 meals
Chinese cooking wine (1/4 cup)
Turkey stuffing mix, 1 box (4 oz /120 g) (Uncle Ben’s Traditional Sage is my favourite)
Gourmet Caesar salad dressing
Poppy seed dressing (or your favourite)
Mayonnaise, lowest-fat
Cherry sauce, VH (8 oz / 227 ml) (optional)
Honey-garlic sauce, VH (8 oz / 227 ml) (optional)
Cream or mushroom soup, 2 cans (10 oz / 284 ml each) (1 can optional)
Tomato soup, 2 cans (10 oz / 284 ml each)
Worcestershire sauce (optional)
Soy sauce (1/4 cup)
Ketchup (1/2 cup) (optional)
Mesquite liquid smoke (optional)
Mandarin oranges, 1 can (10 oz / 284 ml)
Pineapple tidbits, 1 can (10 oz / 284 ml) (optional)
Dried cranberries (1/2 cup) (I like to use Craisins)

Frozen Food
Broccoli florets, 5 cups (approximately 1 lb / 450 g) or use fresh

Other
Aluminum foil
Plastic wrap

Judy was convinced there was only a handful of recipes her family would agree on around the dinner table, so after she began to hear complaints about the lack of variety, she even gave up on those, and stopped cooking altogether.

Sandi creates a meal plan that gets the whole family cooking the things they like for everyone, rather than just fending for themselves. In doing so she helps instill some kitchen confidence in this family that seemed afraid to cook.

Meal Plan and Shopping List

Monday: Salmon with Cheese Sauce Asparagus and Pasta
Tuesday: Thai Chicken Salad with Noodles
Wednesday: Old-Fashioned Hamburger Stew with Fresh Fruit
Thursday: Paprika Chicken with Broccoli and Fried Rice
Friday: Mexican Cheeseburgers with Veggies and Mexican Dip

Meats
675 g (1 1/2 lbs) skinless, boneless salmon filet
450 g (1 lb) boneless skinless chicken breasts (3 to 4 pieces)
675 (1 1/2 lbs) + 900 g (2 lbs) extra lean ground beef
800 g (1 3/4 lbs) boneless skinless chicken thighs (8 to 12 pieces)

Dairy
Butter
Milk, 1% (2 cups or 500 mL)
Grated sharp cheddar cheese (3/4 cup + 1/2 cup + 1 cup)
Parmesan cheese (1 tbsp or 15 mL)

Produce
Asparagus, 24 pieces
Prepared garlic (in a jar)
1 to 2 bags (220 g each) washed, cut Romaine
Red onion (1/4 cup chopped)
2 Onions (1 + 1)
1 large or 2 small potatoes
2 carrots
6 stalks of celery (1 stalk + 2 stalks + 3 stalks)
1 lb washed baby carrots (450 g)
1 red pepper, 1 yellow pepper
1 head broccoli
1 ripe avocado
1/2 lb (225 g) thin Oriental fresh steamed noodles
Seasonal fruit (cut)

Dry Essentials
350 g whole wheat penne pasta
1 1/2 cups basmati rice (325 mL)
Pot barley (3/4 cup)

Spices
Mrs. Dash Seasonings: Original, Table Blend
Lemon pepper, Rosemary leaves
Cayenne
Dried mint leaves, dried cilantro leaves
Bay leaf, thyme, basil
Paprika
White pepper, salt, fresh ground pepper
Mild curry powder
Turmeric, chili powder, cumin powder

Baking Goods
Cooking spray, olive oil, sesame oil
Flour
Honey

Helpers
Lemon juice
Lime juice (1/2 cup or 125 mL)
Sambal Oelek (ground fresh chili sauce found in Asian section)
Sweet Indonesian soy sauce (2/3 cup)
1 (15 oz) can tomatoes
Low sodium chicken stock (900 mL + 284 mL)
1 chicken bouillon cube
Horseradish
Worcestershire sauce
Soy sauce
Salsa
Condiments for hamburgers (ketchup, mustard, relish etc. Optional: sliced tomatoes, olives, nacho chips for dipping)

Frozen Foods
350 g frozen broccoli spears

Bakery
4 to 6 multigrain buns
8 whole wheat hamburger buns

Other
Paper towel
Salted peanuts, 1/2 cup

Sherry and Darren loved to eat out as a couple, but now they have kids and eating out all the time has become a bad habit. They would love to have all the flavours they enjoy when they eat out, but without all the sugar, fat and calories.

Sandi teaches Sherry how to shop for healthier food, how to cook at home and include veggies in every meal. She even gets to add some ethnic flavour back into her family’s menu.

Meal Plan and Shopping List

Sunday: Baked Potato and Cheddar Cheese Soup with Salad
Monday: BBQ Steak with Stuffed Potatoes and Broccoli
Tuesday: Italian Gigi Sauce on Pasta with Green Beans and Snap Peas
Wednesday: Individually Baked, Layered Mexican Dip with Nacho Chips and Cold Veggies
Thursday: Roast Chicken with Chevdo Maple Stuffing and Carrots

Meats
Lean sirloin beef or strip loin or T-bone (1 1/2 lbs or 675 g)
Extra lean ground beef (1 lb / 450 g)
Chicken breasts, boneless skinless (1 lb or 450 g)
Frying chicken (3 lbs / 1.350 kg)
Bacon bits, optional for potatoes

Dairy
Butter
10% cream 1/4 cup
1% milk
Sour cream, no-fat
Cheddar cheese, grated, lower-fat
1 1/2 cups + 3/4 cup
Grated Tex Mex cheese 2 cups

Produce
Prepared garlic (in a jar)
Shallot 1
Potatoes, large 2 + 4
Onion 1+1
Mushrooms 10 + 5
Green leaf lettuce 1 head
Veggies 1 cup leftovers
Snap peas 1/2 lb / 225 g
Baby carrots 1 lb / 450 g
Broccoli florets 1 lb / 450 g
Green onion, 2 + (1 optional for potatoes)
Veggies for dipping

Spices
Pepper & Salt
Basil
Cayenne pepper
Chili powder
Cumin powder
Rosemary
Onion flakes
Mrs. Dash Garlic & Herb seasoning
Mrs. Dash Italian seasoning

Baking Goods
Canola oil
Olive oil
Flour
Brown sugar

Helpers
Chicken broth, low sodium 4 cups
1 can tomato soup 10 oz / 284 mL
1 can Stagg Chili-Vegetable Garden (14 oz / 398 mL)
Ketchup
Salsa
Worcestershire sauce
Favourite salad dressing
Maple syrup

Frozen Food
Green beans 1lb / 450 g

Bakery
Whole wheat bread

Dry Essentials
Penne pasta 4 cups
Baked tortilla chips
Chevdo (rice, bean and nut snack found in the Indian condiment aisle)

Other
Aluminum foil

For Dee’s family it used to be all or nothing. Either they sat down to the perfect dinner, or they didn’t cook at all. Dee would either make several meals to cater to her family’s varied tastes, or order in.

Sandi teaches them to relax around dinnertime. They learn to accommodate each other’s tastes, eat when their schedules allow it, and let go of their idea of the perfect dinnertime. From now on dinner may not be perfect, but that’s okay.  

Meal Plan and Shopping List

Monday: Swedish Meatballs with Pasta and French Green Beans
Tuesday: Crispy-Rice Chicken with Roasted Potatoes and Salad
Wednesday: Southern-Style BBQ Beef Brisket with Rice and Snap Peas
Thursday: Tortilla Casserole and Corn on the Cob
Friday: Make Your Own Sub Sandwiches

Meats
10-12 chicken thighs, boneless skinless (1 3/4 lbs / 800 g) or you could use 4-6 chicken breasts
Ground beef, extra-lean (2 lbs / 900 g) Ground chicken, turkey, or beef (1 1/2 lbs / 675 g)
Beef brisket (4-6 lbs / 2-3 kg)
Bacon bits (optional for salad)
Deli meat for subs

Dairy
Eggs
Butter
Half & Half cream, or 10% cream (1/4 cup)
Sour cream, non-fat (3/4 cup)
Cheddar cheese, shredded (1 1/2 cups)
Cheddar cheese for subs (optional)
Swiss cheese for subs (optional)
Monterey Jack cheese, shredded (1 1/2 cups)

Produce
Prepared garlic (in a jar)
Baby potatoes (20)
Romaine lettuce, 2 bags for two meals (8 oz / 225 g each)
Carrots (2)
Red onion (1)
Onion (1)
Green onion (optional)
Green pepper (1)
Corn on the cob (4-6)
Snap peas (1/2 lb / 225 g)
Tomatoes (2)

Spices
Salt & Pepper
Fresh ground pepper
Mrs. Dash Garlic & Herb Seasoning
Mrs. Dash Table Blend
Parsley
Chili powder
Cumin
Dry mustard
Celery salt
Garlic powder
Onion powder
Cayenne pepper
Nutmeg

Baking Goods
Olive oil, Canola oil
Brown sugar
Nuts of your choice (for salad topping)

Helpers
Mayonnaise, low-fat (1/2 cup)
Mustard (prepared or Dijon)
Salad dressing, your favourite
Jelly, your favourite (cranberry, grape or apple)
Beef broth, low sodium (2 cups)
Tomato pasta sauce, your favourite (24-28 oz / 700 mL)
Salsa
1 can green diced chilies (4 oz / 127 mL)
Worcestershire sauce
Liquid smoke (1/3 of bottle)
BBQ sauce(1/2 cup) Your favourite although I prefer a dark molasses style
Sub sauce (can be purchased at the grocery store in a squirt bottle)
Frozen Food
Green beans, French cut (4 cups)

Bakery
Submarine sandwich buns (4-6)
Green tortillas, 8” (2)
Red tortillas, 8” (4)

Dry Essentials
Rice Krispies (3-4 cups)
Corn flake crumbs (1/4 cup)
Croutons (optional for salad)
Fettuccini pasta (3/4 lb / 350 g)
White rice (1 1/2 cups)

Other
Aluminum foil

Susan and Darcy rely on Grandma Nancy and Grandpa Carl to look after their young son, Logan during the week, but that usually meant eating at Grandma and Grandpa’s house after work.

Sandi creates a meal plan that gets Susan and Darcy cooking for themselves, in their own house, helps Grandma Nancy to update her cooking style to use less fat, and helps the whole family to shop and eat healthier without breaking the bank.  

Meal Plan and Shopping List

Monday: Chicken Cordon Bleu with Rice and Mixed Veggies
Tuesday: Pecan Crusted Salmon with Sweet Potato Chips, Zucchini and Mushroom Blend
Wednesday: Sundried Tomato and Orange Pasta with Salad
Thursday: Apricot Ginger Lamb with Roasted Potatoes and Asparagus
Friday: Steak with Peppercorn Brandy Sauce, Corn on the Cob and Mixed Greens

Meats
Chicken breasts, boneless skinless, 6+4 (3 1/2 lbs/1.6 kg)
Cajun ham slices, 6 thin slices (7 oz/200 g)
3 racks of lamb (15-20 ribs)
Salmon filets, boneless, skinless, 6 filets (approx. 170g/6 oz each)
5 sirloin steaks, boneless (1.2 kg/2.2 lbs)

Dairy
Butter
Swiss cheese, light, 6 thin slices (4 oz/125 g)
Blue cheese (1/2 cup)
10 % cream (Half & Half) 1 cup
1 % milk

Produce
Prepared garlic (in a jar)
Prepared ginger (in a jar)
Asparagus (1 lb or 450 g), 20-24 stalks
Baby potatoes, 20-24 or 4 large
Sweet potatoes, 2 large
Fresh ginger root
Carrot, 1
Onion, 1
Shallots 2
Zucchini, 1 small
1 bag washed baby spinach (12 oz/350 g)
1 bag washed mixed greens (12 oz/350 g)
Red pepper, 1
Mushrooms, 10
Corn on the cob, 4-6 (frozen if not in season)
Oranges, 2

Spices
Cajun seasoning
Paprika
Thyme leaves
Mrs. Dash Original Seasoning
Mrs. Dash Table Blend Seasoning
Mrs. Dash Garlic & Herb Seasoning
Salt & Pepper
Mixed whole peppercorns

Baking Goods
Flour
Cooking spray
Extra virgin olive oil
Peanut oil
Crushed pecans (1/3 cup)

Helpers
Chicken broth, low-sodium, 1 cup
Kecap Manis (sweet Indonesian soy sauce found in ethnic section of grocery store)
Favourite salad dressing
Apricot jam
Lime juice
Sundried tomatoes in oil (in a jar)

Frozen Food
Mixed veggies (1 lb/500 g)
Broccoli florets, 5 cups (1 lb/450 g)

Bakery
Fine bread crumbs, white or Panko flakes

Dry Essentials
Spaghettini pasta (12 oz/350 g)
Basmati rice

Other
Heavy aluminum foil
Wax paper
Toothpicks
White wine
Orange brandy (Curacao) 2 tsp
Apricot brandy (2 Tbsp)

Sarah had almost given up trying to make anything exciting for dinnertime, because she thought it would be too hard while minding a newborn baby. She was disappointed that maternity leave was not allowing her time to cook the gourmet meals she wanted.

Sandi encourages Sarah not to give up, but to embrace her inner chef, by teaching her some quick, simple but gourmet meals, which let her cook like a chef, while minding the baby, and still leave her time to do the laundry. 

Meal Plan and Shopping List

Monday: Tex Mex Soup with Tortillas
Tuesday: Fusion Lamb Curry on Rice and Wilted Spinach with Naan Bread
Wednesday: Japanese Grilled Chicken with Fragrant Rice and Stir-Fry Veggies
Thursday: Teriyaki Orange Pork Chops with Baby Potatoes, Skewered Veggies
Friday: Thai Mussels with Baguette and Spinach Salad

Meats
Chicken breasts 3 boneless skinless, 1 lb
12 to 16 chicken thighs boneless skinless
1 1/2 to 2 lbs lamb chops or kebabs
4 to 6 (1/2 inch thick) pork chops (2 lbs)
16 fresh mussels

Dairy
Cheddar cheese, 1/2 cup grated
Butter
1% milk
Yogurt or sour cream
Egg, 1

Dry Essentials
Basmati rice (or jasmine)

Spices
Salt, pepper
Chili powder
Chipotle chili powder
Cumin
Curry powder
Paprika
Bay leaf
Allspice
Mrs. Dash SW Chipotle seasoning
Mrs. Dash Original seasoning

Bakery
Flour tortillas, green and red
1 package (280 g) dry mix Naan bread (Sharwood’s)
1 whole wheat baguette

Produce
Sweet peppers, 2 red, 1 green, 1 yellow
Mushrooms, 13
Avocado, 1
Zucchini, 2
Green onion, 1 bunch
Onion, 1
Red onion, 1
Shallots, 1
Baby potatoes, 20 to 24
Prepared garlic
Prepared ginger
Fresh ginger
2 packages Spinach (each 12 oz or 350 g)
Cilantro
Apple, granny smith, 1
Pineapple, 1 cup fresh
Mandarin oranges, 2
Tomato, 1 medium

Baking Goods
Lime juice
Lemon juice
Canola oil, sesame oil, olive oil
Sultana raisons
Brown sugar
Honey
Flour
Pine nuts

Helpers
Peanut butter
Chicken stock, 4 cups
1 can (284 mL) tomato soup
Salsa, chunky
Tabasco sauce
Teriyaki sauce
Soy sauce
Orange marmalade
1 can (590 mL or 19 oz) mixed beans
1 can (284 mL or 14 oz) beans with maple syrup
1 can (284 mL or 10 oz) green Thai coconut milk
Bottled sesame dressing

Frozen Food
Corn

Other
White wine, 1/2 cup
Wood or metal

Virginia is a young mother who struggles with a severe arthritis and osteoporosis, but still manages to cook dinner everyday. Although she enjoys cooking, she'd rather spend her energy with her family than spend it in the kitchen.

Sandi shows Virginia how to take advantage of some energy-saving tools and time-saving shortcuts that allow her to spend less of her precious energy in the kitchen and more time with her family.  

Meal Plan and Shopping List

Sunday: Teriyaki Salmon in a Paper Bag, Mixed Rice, Steamed Broccoli
Monday: Roast Chicken with Veggie Stuffing, Couscous, Corn and Peas
Tuesday: Ham and Bean Soup in a Crock-Pot with Rustic Bread
Wednesday: Orange and Mushroom Chicken, Bow Tie Pasta with Broccoli
Thursday: Thin Crust Spicy Sausage Pizza and Spinach Salad

Meats
4 small chicken breasts, boneless skin on (1 1/2 lbs / 675 g)
6 small chicken breasts, boneless skinless (1 1/2 lb / 675 g)
4 chicken thighs (approx 3/4 lb / 325 g)
4 salmon filets, boneless skinless (approx 6 oz / 175 g each)
Smoked ham, boneless (1 1/2 lbs / 675 g)
Spicy sausage meat (1/2 lbs / 225 g)
8-10 dry salami slices

Dairy
Italiano grated cheese (1 cup)
Feta cheese, crumbled (1/4 cup)
Ricotta cheese (1/2 cup)
Parmesan cheese, grated (optional)
Black olives, sliced (optional)

Produce
Prepared garlic (in a jar)
Shallot (1)
Green onions (4)
Red onion (1)
Onion (1)
Red pepper (1)
Brown mushrooms (12)
Broccoli (1/2 head)
Broccoli florets, 5 cups (1 lb / 450 g) or can use frozen
Zucchini, medium size (1)
Baby potatoes (10)
Celery stalk (1)
Baby spinach, washed (12 oz / 350 g) + (1 cup) for 2 meals
Mango, ripe, or any other fruit your family likes

Dry Essentials
Whole wheat couscous (1 1/2 cups)
White and wild rice mixture, unseasoned (1 1/2 cups) I like Canoe brand
Bow tie pasta (12 oz / 350 g)

Frozen Food
Carrots, sliced (2-3 cups)
Baby carrots (1/4 cup)
Peaches & Cream Corn (2 cups)
Baby peas (2 cups)
Broccoli florets, 5 cups (1 lb / 450g)

Spices
Salt & Pepper
Lemon pepper
Mrs. Dash Original Seasoning
Dried basil
Thyme leaves
Oregano leaves
Rosemary leaves
Bay leaves

Baking Goods
Cooking spray
Olive oil
Flour
Brown sugar, White sugar
Almonds, matchstick (1 cup)
Red wine vinegar
Liquid honey

Helpers
Teriyaki sauce, V-H brand
Chicken broth, low sodium (3 cups) for 2 meals
Mushroom soup, 1 can (10 oz / 284 mL)
Vegetable bouillon powder
Vegetable broth, 3 1/2 cups (900 mL)
Orange juice (1/2 cup)
Lemon juice
White kidney beans, 1 can (19 oz / 540 mL)
Chick peas, 1 can (19 oz / 540 mL)
Spicy pizza sauce, 1 can (7 oz / 213 mL)
Salad dressing (of your choice)

Bakery
Multigrain bread (1 loaf)
6-8 pitas (6")

Other
Aluminum foil
Paper towel
Waxed paper
1 medium size paper bag (grocery type)
Dry vermouth, Martini brand (green bottle)(1/2 cup) or you can use white wine or chicken broth

As her family's only cook, Heather was spending her weekends trying to make enough food for her busy family to feed themselves throughout the week. She was exhausted before the week even began.

Sandi makes a meal plan that fuses this family together by giving everyone a part of the dinnertime workload. She also fuses some of their favourite traditional meals, with some modern cooking methods, to make them doable on their schedule during the week.  

Meal Plan and Shopping List

Sunday: Ham with Lazy Man's Cabbage Rolls and Peas
Monday: Equsi Soup with Foo Foo
Tuesday: Jollof Rice with Cold Veggies and Dip (and Leftover Ham)
Thursday: Shrimp, Okra and Plantains with Rice and Gari Biscuits
Friday: Groundnut Salmon with Rice and Grilled Plantain Salad

Meats
Corned beef, 1 can (340 g)
Cooked honey ham, 1 (5 1/2 lbs / 2.5 kg)
Cooked roaster chickens, from the deli dept (2)
Real bacon bits (3 Tbsp)
5 salmon filets, skinless boneless (approx 6 oz / 175 g each)

Dairy
Butter
Eggs
1 % milk
Soy milk, optional (1/2 cup)

Produce
Prepared garlic (in a jar)
Mushrooms (15)
Celery stalks (3)
Baby carrots (1 lb / 454 g)
Tomatoes, firm (6) for 3 meals
Red pepper (2) for 2 meals
Green pepper (1)
Onion (3) for 3 meals
Spanish onion, large (2) for 2 meals
Plantains, ripe (3) for 2 meals
Romaine lettuce, prepared (1 bag)
Mandarin oranges (1-2)

Dry Essentials
Long grain rice (4 1/2 cups) for 2 meals
Basmati rice (3 cups) for 2 meals
Wheatlets, known as pounded yam (1 cup)

Frozen Food
Shrimp, raw medium size deveined (10) can be fresh
Shrimp, cooked peeled (1 lb / 450 g) 61-80 count
Chopped spinach (300 g)
Baby peas (4 cups)
Okra, 2 cups (5 oz / 300 g) can be replaced with canned okra

Spices
Salt & Pepper
Mrs. Dash Original Seasoning
Mrs. Dash Garlic & Herb Seasoning
Curry powder
Cayenne pepper
Onion powder
Onion flakes
Thyme leaves

Baking Goods
Flour
Gari, 1 cup (fermented cassava flour)
Baking powder
Sugar
Brown sugar
Cooking spray
Canola oil
Peanut oil
Egusi seeds (1 cup) can be replaced with sunflower or pumpkin seeds
Peanuts (optional)

Helpers
Veggie dip, your favorite flavour
Jamaica Mistake salad dressing
Beef broth (9oo mL)
Vegetable stock, low sodium (1 1/2 cups)
Peanut butter
Tomato paste, 2 cans (5 1/2 oz each)
Tomato juice, 2 cans (10 oz / 284 mL each)
Spicy clamato or vegetable juice (1 cup)
Ginger ale, 1 can (12 oz / 355 mL)
Lime juice
Sauerkraut, 1 jar (24 oz / 700 mL) or if you do not like sauerkraut, replace with 5 cups of coleslaw mix with 1 onion

Other
Aluminum foil
Paper towels

Being the only cook for a busy and diverse family can be full of stress, especially if you’re not fond of cooking. Lisa is a single Mom who runs an after-school daycare and takes in several international students. She feels like she has to feed the whole world.

Sandi encourages Lisa to do her part of mealtime in the morning when she has more time, and recruits help from all the older students living in her home. Their meal plan works to reduce Lisa’s stress and add some international flavour.  

Meal Plan and Shopping List

Monday: Oven to Slow Cooker Ribs with Hummus, Pita, and Cold Veggies
Tuesday: Couscous-Crusted Salmon, Zucchini, Lemon-Caper Mayonnaise with Rice
Wednesday: Phad Thai Chicken with Cantaloupe
Thursday: Macaroni Tomato Bake with Salad
Friday: Swedish Meatballs, Falafels, Potatoes and Salad

Meats
3 chicken breasts, boneless skinless(1 lb / 454 g)
6 filets wild salmon, boneless skinless(1/3 lb / 150 g each)
Pork or beef ribs, lean (3 lbs/1350 g)
Ground beef, extra-lean (1 lb / 450 g)

Dairy
Eggs
1% milk
10% cream (1/4 cup)
Butter
Tex Mex cheese blend (2 cups)
Parmesan cheese, grated

Produce
Prepared garlic (in a jar)
Prepared ginger (in a jar)
Garlic (2 cloves)
Bean sprouts (1/2 lb / 225 g)
Zucchini, large (2)
Cilantro
Mixed greens, pre-washed (225 g)
Green leaf lettuce (1 head)
Green onions (2) and 2 optional
Onion (3)
Potato (1)
Baby potatoes (20-24)
Celery stalk, (1) optional
Carrot (1)
Raw mixed veggies (1 lb / 450 g)
Additional veggies (optional) Cantaloupe (1)
Apple (1)

Bakery
Pitas 6-8
Fine bread crumbs

Spices
Salt & Pepper
Chili powder
Parsley
Cumin
Coriander

Baking Goods
Cooking spray
Olive oil, Sesame oil, Canola oil
Peanuts, chopped (optional)
Crushed almonds (2/3 cup)
Pine nuts (1/4 cup)
Flour
Baking soda

Helpers
Lemon juice
Soy sauce
Ketchup
Worcestershire sauce
Tabasco sauce
Mayonnaise, light (1 cup)
Sweet chili sauce (1/4 cup)
Hot pepper relish
Basil pesto
Fish sauce (1/4 cup)
Capers (in a jar)
1 can mushroom soup (10 oz / 284 mL)
1 can chicken broth, low-sodium (10 oz / 284 mL)
1 can beef broth, low-sodium (10 oz / 284 mL)
1 can stewed tomatoes, Italian style (14 oz / 398 mL)
2 cans chick peas (19 oz / 540 mL)
Tahini (ground sesame paste)
1 can lingonberries (or cranberry sauce)
Raspberry vinaigrette (or your favorite)
Ranch dip (optional)

Dry Essentials
Basmati rice (1 1/2 cups)
Rice stick noodles (1/2 lb / 225 g)
Macaroni pasta (2 cups)
Couscous (1 cup)

Other
Waxed paper
Aluminum foil
Parchment paper

In her family, Rhonda was the primary cook but the only vegetarian, and her family was craving meat and different flavors than what Rhonda would make for herself. This meant Rhonda made one meal for herself and tried to do several others to keep her family happy.

Sandi shows them that by cooking the protein portions separately, they can adapt their favorite meals to suit everyone. And then by introducing more flavour into Rhonda’s vegetarian meals, everyone can enjoy them. 

Meal Plan and Shopping List

Sunday: Peanut Satay Chicken or Shrimp Kabobs with Whole Wheat Couscous and Spinach Salad
Monday: Beef/Cashews and Broccoli with Rice
Tuesday: African/Thai Stew and Cold Veggies with Dip
Wednesday: Steak or Pine Nut and Sundried Tomato-Stuffed Portabella Mushroom; Pear, Feta and Romaine Salad with Whole Wheat Baguette
Thursday: Curry with Chicken or Fish on Whole Wheat Pasta with Asparagus

Meats
4 to 6 boneless skinless chicken breasts (675 g + 675 g)
4 to 6 jumbo shrimp
2 lean sirloin steak (675 g + 675 g)
1 piece firm fish (like halibut)

Dairy
Parmesan cheese, sprinkle
Gruyere cheese, 2 to 3 tbsp
Feta cheese, 2 oz
Butter

Produce
350 g pre-washed baby spinach
6 strawberries
Prepared garlic & ginger in a jar
3 onions (1 + 1 + 1)
10 to 12 fresh mushrooms
3 florets fresh broccoli
2 small zucchini
450 g precut fresh veggies
1 fairly large sweet potato
2 stalks celery
1/2 green pepper
Chopped fresh cilantro (optional)
1 to 2 lemongrass stalks
2 medium tomatoes
20 to 24 asparagus spears
6 cups Romaine lettuce
1 fresh pear
1 Portabella mushroom
Red onion, chopped, 2 tbsp

Bakery
Whole-wheat baguette

Spices
Fresh ground pepper, dried chili flakes
Cumin, coriander, turmeric
Chili powder, mild curry powder
Coconut extract
Basil leaves (optional), 3 bay leaves
Mrs. Dash Seasonings: Herb & Garlic, Peppercorn Blend

Baking Goods
Cooking spray, canola oil, olive oil, peanut oil, sesame oil
Brown sugar, honey
Raspberry vinegar, balsamic vinegar

Helpers
Bottled peanut satay (President’s Choice) or Szechwan sauce
Soy sauce, V-H dry-garlic sauce
Low-fat raspberry vinaigrette
Ranch dip
Vegetable broth (3 cups + 1/2 cup)
1 (19 oz) can chunky tomatoes (spicy red pepper type)
1 (19 oz) can chickpeas
Lime juice
Sultana raisins, 1/4 cup
Light peanut butter
Non-fat evaporated milk
Fish sauce
Sliced black olives, 1/3 cup
Sweet chili sauce
Canned pineapple, 1 slice (optional)
Sundried tomatoes in a jar

Dry Essentials
1 1/2 cups whole-wheat couscous
1 1/2 cups white or brown rice
4 to 5 cups white or multigrain spiral pasta

Other
4 to 6 bamboo skewers
2 large plastic resealable bags
Cashews, 1/4 cup; pine nuts 1 tbsp

Anneisa was spending hours in the kitchen trying to cook around the schedules of her busy family. And with her sensitivity to garlic and onions, there were few short cuts she could buy at a store.

Sandi creates a meal plan that gets them to take some time to make their own versions of common sauces on the weekends, so they all can enjoy more variety at home. And by recruiting help from the whole family, there is less pressure on Anneisa. 

Meal Plan and Shopping List

Sunday: Rack of Lamb with Couscous, Broccoli and SaladMonday: Salmon with Grapefruit Sauce, Rice, Asparagus and Salad
Tuesday: Sirloin Pepper Steak Pie with Spinach Salad
Wednesday: Teriyaki Chicken Toss with Spaghetti and Salad
Thursday: Chicken Chili in a Bun Bowl with Fruit Salad

Meats
2 Frenched racks of lamb
4 to 6 boneless skinless salmon filets (each 200 g)
350 g cooked beef chunks
450 g boneless skinless chicken breasts (4 breasts or 1 lb)
2 to 3 cups reserved cooked chicken (500 to 750 mL)
1 (1 to 1.4 kg) chicken with giblets
700 g stewing beef with fat
700 g sirloin steak

Dairy
Parmesan cheese
Butter
Feta cheese (1/4 cup or 60 mL)
Cheddar cheese, 1/2 cup
French vanilla yogurt

Spices
Rosemary
Parsley flakes
Cayenne
Cumin powder
Thyme leaves
Fresh ground pepper, white pepper and salt
Curry powder
Basil leaves
Poultry seasoning
Chili flakes
Celery salt
Sage
Nutmeg
Paprika

Frozen Food
2 low-fat deep-dish frozen pie crusts
1 cup frozen kernel corn (250 mL)

Baking Goods
Olive oil, canola oil, cooking spray
Cornstarch
Liquid honey
White sugar and dark brown sugar
Vinegar

Bakery
4 to 6 large multigrain buns

Produce
Fresh cilantro
1 firm Roma or vine tomato
5 cups fresh broccoli
1 bag Romaine lettuce
2 + 2 mandarins
Prepared ginger in a jar
Fresh lemon thyme
10 stalks asparagus
2 bagged salad
23 mushrooms (7 + 10 + 6)
3 green peppers (1 + 1/2 + 1/2 + 1/4)
1 red pepper (1/2 + 1/2)
1/2 yellow pepper
1 bag Spinach (350 g)
8 strawberries
3 small zucchini
150 g dark seedless grapes
150 g green seedless grapes
Honeydew melon
2 carrots
6 stalks celery

Dry Essentials
Whole wheat couscous
Basmati rice (1 1/2 cups)
350 g spaghettini pasta

Helpers
3 (10 oz) cans chicken broth
1 (10 oz) can beef broth
Triple fruit jam
Bacon bits
Salad dressings, poppyseed dressing
Lime juice
Unsweetened grapefruit juice
Maple syrup
Hot chili sauce (Sambal Oelek)
Maggi seasoning
Sweet soy sauce and dark soy sauce
Satay sauce
1 (284 mL) can sliced mushrooms
Red chili paste
2 (5 1/2) oz cans Unico tomato paste
1 (540 mL) can mixed beans (Primo)
1 (540 mL) can Aylmer diced tomatoes
8 ready crisp bacon strips
Ketchup

Julie and Stephane moved halfway across the country from their extended family. Their bustling life with two young boys kept them too busy to plan ahead for dinner, and their grocery bills were getting out of control.

Sandi shows them how to use some easy short-cuts, helpers and cheaters to make dinnertime easier to plan and to pull off. And they learn that shopping with a plan, saves them a lot of money.  

Meal Plan and Shopping List

Sunday: Cheater Spring Rolls, Chicken in Cherry Sauce and Chinese Greens
Monday: Old Fashioned Beef and Tomato Hash with Mashed Potatoes and Broccoli
Tuesday: Chinese Beef and Broccoli on Steamed Fried Noodles
Wednesday: Crock-Pot Apple Bacon Pork Chop with Rice, Zucchini and Mushrooms
Thursday: Shrimp Brochettes in a Black Bean Sauce, Rice and Asparagus

Meats
5 chicken breasts (1 2/3 lb / 750 g)
Ground beef, extra lean (2 lbs / 900 g)
Flank steak (1 1/2 lbs / 675 g)
Pork chops, 6 large (2 lb / 900 g)
Bacon, ready-fried (8 slices) from grocery store
Shrimp skewers, 4-6 (approx 55 g each)

Dairy
1% milk
Butter (1/4 cup)
Buttermilk (1 cup)
Parmesan cheese, light (1/4 cup)

Produce
Potatoes, large (4)
Onion (2)
Green onions (2)
Prepared garlic (from a jar)
Prepared ginger (from a jar)
Asparagus spears, 15-18 (1 lb / 450 g)
Coleslaw mix with carrots
1 bag (1 lb / 450 g)
Broccoli florets (2 lbs / 900 g) for 2 meals
Mushrooms (12-17) for 2 meals
Zucchini (2 small)
Apples (2)

Dry Essentials
Steamed fried noodles, 1 pkg (14 oz / 397 g) - Sandi uses Taipan brand
Basmati or white rice (3 cups) for 2 meals

Frozen Food
Phyllo pastry (6 sheets)
Stir fry veggies, 1 pkg (3/4 lb / 350 g)
Peaches and cream corn (1 cup)

Spices
Salt & Pepper
Dried parsley
Onion flakes
Chili flakes
Dried dill
Coriander (I prefer fresh coriander also called cilantro and found in produce)
Curry powder
Cinnamon
Mrs. Dash Chipotle Seasoning
Mrs. Dash Garlic and Herb Seasoning
Mrs. Dash Table Blend
Mrs. Dash Italian Seasoning

Baking Goods
Cooking spray
Canola oil
Peanut oil
Olive oil
Flour (1/4 cup)
Brown sugar

Helpers
Peanut satay sauce
Plum sauce, V-H
Cherry sauce, V-H (1/2 cup)
Dry-garlic sauce, V-H
Black bean sauce (1/4 cup)
Soy sauce
Italian stewed tomatoes, 1 can (19 oz / 540 mL)
Broth (1/2 cup). Chicken, beef or vegetable - use whatever is on hand.
Maple syrup
Applesauce unsweetened, 1 can (10 oz / 284 mL)
Orange juice (3/4 cup)

Bakery
Croutons (2 cups)

Other
Waxed paper

Karin and Lee were convinced that restaurant-quality meals were impossible in the time they had to cook at home during the week. As a result their whole family is hooked on restaurant food.

Sandi gives them a meal plan filled with simple, lighter versions of their restaurant favourites that they can do at home. She shows them how to split the kitchen duties, so that Karin can prep meals early in the day, while others finish meals off later.  

Meal Plan and Shopping List

Monday: Seafood Curry Sundried Tomatoes with Warm Pineapple on Pasta and Green Beans
Tuesday: BBQ Steak with a Licorice Sauce, Baked Sweet Potatoes, Cold Veggies and Dip
Wednesday: Orange and Five Spice Salmon on Couscous with Salad
Thursday: Chicken en Croute with Fresh Strawberry Skewers and Yogurt
Friday: Ginger Beef in Lettuce Wraps with Pita Holder and Marinated Cucumber/Carrot Aftertisers

Meats
4-6 Salmon filets, boneless skinless (approx 6 oz / 170 g each)
Scallops (5 oz / 150 g)
4 sirloin steaks, thick cut (1 1/2 lbs / 675 g)
3 chicken breasts, boneless skinless (1 lb / 450 g)
Flank or sirloin steak (1 lb / 450 g)

Dairy
Eggs
Parmesan cheese (optional)
Feta cheese (4 Tbsp)
Cheddar cheese, grated (1/4 cup)
Vanilla yogurt

Produce
Mixed veggies, cut & washed (1 lb / 450 g)
Romaine lettuce or baby spinach (8 oz / 225 g)
Romaine lettuce (1 head)
Fresh garlic
Prepared garlic (in a jar)
Prepared ginger (in a jar)
Onion (1)
Red onion (1)
Green onions (4)
Carrots
Roma tomato (1)
Sweet potatoes (2 med)
Cilantro
English cucumber (1)
Mushrooms (6)
Strawberries (28) for two meals
Lemon (1)

Dry Essentials
Baby penne (12 oz / 350 g)
Whole wheat couscous (2 cups)

Spices
Salt & Pepper
Lemon pepper
Curry powder
Mrs. Dash Peppercorn Blend
Rosemary
Chinese five spice
Crushed chili flakes
Flax seed (optional)

Baking Goods
Cooking spray
Canola oil, Olive oil, Sesame oil
Matchstick almonds (4 cups) You can use 2 cups almonds & 2 cups other nuts of your choice like pecans, walnuts, etc…
Cornstarch
Bisto
White vinegar
Sugar

Helpers
Pineapple chunks, 1 can (14oz / 398mL)
Soy sauce
Sun dried tomatoes, in oil (in a jar)
Beef consommé, 1 can (10 oz / 284 mL)
Mushroom soup, 1 can (10 oz / 284 mL)
Beef broth, low-sodium 1 can (10 oz / 284 mL)
Chicken stock, low-sodium (4 cups)
Blackberry jam (2 Tbsp)
Madras curry paste
Salad dressing (use your favorite, I prefer poppy seed dressing for this recipe)
Liquid honey
Sweet Chile sauce
Honey-garlic sauce
Orange marmalade

Frozen Foods
Shrimp, deveined, cooked with tail on (7 oz / 200 g)
Puff pastry (1 block)

Bakery
Pita bread (4)

Other
Red wine
Skewers (4)
Parchment paper

Belinda is at the end of her rope. She works fulltime, and her five kids and her husband Colin haven’t been helping in the kitchen. On top of that the kids skip lunch, fill up on junk food after school, and aren’t hungry at dinnertime, but craving more snacks before bed.

Sandi enlists the rest of the family to the aid of this over-worked mom. She creates a meal plan gives them dinners for the week, with the fixings for lunches as well. She has Colin introduce some ethnic fare, and gets the kids to do their share. 

Meal Plan and Shopping List

Sunday: Tandoori Chicken with Basmati Rice and Broccoli
Monday: Sloppy Joes on a Bun (and Lunches); Fruit First
Tuesday: Slow Cooker Sweet and Sour Chicken with Rice and Baby Carrots
Wednesday: Cheeseburger by the Slice with Salad
Thursday: Chicken Burritos with Cold Veggies

Meats
20 to 24 boneless skinless chicken thighs (1600 g or 1.6 kg)
Extra lean ground beef (450 g + 450 g + 450 g + 900 g)
15 boneless skinless chicken breasts (900 g + 450 g + 450 g + 450 g)

Dairy
1/2 cup vanilla low-fat yogurt (125 mL)
Butter (optional)
Grated low-fat cheddar cheese (2 cups + 1 cup + 1 cup + 1 cup) + extra to sprinkle on taco salads
Monterey Jack cheese, low-fat (1 + 1 + 1 cups)
Sour cream, fat-free, (1 + 1 + 1 cups) plus more for burritos

Produce
Prepared ginger root (in a jar)
Prepared ginger (in a jar)
3 to 4 heads fresh broccoli
Favourite seasonal fruit (after school snack)
2 heads green leaf lettuce (1 + 1)
1 stalk celery
1 green pepper
1 medium onion
1 garlic clove
2 bags prepared Caesar salad with fixings included
2 Roma tomatoes
4 green onions
450g pre-washed veggies

Spices
Cumin, coriander, turmeric
Mrs. Dash Seasonings: Original, Italian
Onion flakes (1 + 1 + 1 tbsp) + 1/3 cup
Pepper & salt

Bakery
8 to12 whole wheat buns
Flour tortillas (8 + 8 + 8)

Frozen Food
450 g frozen baby carrots (1 lb)
2 frozen pie crusts

Dry Essentials
Basmati rice (2 1/2 cups + 2 1/2 cups)
1 cup corn flake crumbs (250 mL)

Baking Goods
Canola oil, olive oil
Quick cooking tapioca (in the pudding section)
Dark brown sugar
Cooking spray

Helpers
Dijon mustard, prepared mustard
Lemon juice
2 cans chopped green chilies (127 mL)
Ketchup (1 cup + 1 cup + 1 cup + 1 cup)
Worcestershire sauce
1 can unsweetened pineapple chunks (540 mL or 14 oz)
Soy sauce
Hot chili sauce, sweet chili sauce
Ranch dressing
Favourite low-cal dressing
Chunky salsa (optional)

Other
Small freezer zipper type bags
Nacho chips, plain baked, (small individual bags)
Plastic forks
Aluminum foil
Plastic wrap
Unbleached coffee filters

Pastor Mel and his wife Gina are always on call for their church community, and have three busy kids as well. While they feel eating together as a family is important, they wish dinner could be less of a scramble. Sandi shows them how a meal plan can make dinner less stressful, so that their goal of eating a better variety of healthy meals can be possible even with their demanding schedule. 

Meal Plan and Shopping List

Meats
Pork side ribs, lean (3 lbs / 1350 g)
Chicken thighs, boneless skinless (12-14) can substitute with chicken breasts
1 roaster chicken from the deli (2.2lbs / 1kg)
6 salmon filets, boneless skinless (4 oz/ 125 g each)
5 beef sirloin steaks, thick cut boneless (6 oz / 175 g each or approx 2.2 lbs / 1 kg)

Dairy
Butter (1/2 cup)
Eggs
1% milk
French vanilla yogurt
Sour cream, no fat (1 cup) for 2 meals
Sharp cheddar cheese, grated (1 1/4 cup)
Tex Mex cheese blend (1 1/2 cup)
Feta cheese (1/2 cup)
Parmesan cheese (optional for topping)

Produce
Lemongrass stalks (1)
Shallots (1), Green onions (2), Red onion (1)
Jalapenos and/or red pepper (1) optional
Red pepper (1)
Zucchini (1)
Mushrooms (5)
Broccoli (1 head)
Baker potatoes, large (10) for 2 recipes
Mixed greens, 1 prepared bag (12 oz / 350 g)
Spinach, 1 prepared bag (12 oz / 350 g)
Corn on the cob (4-6) frozen if not in season
Carrot (1)
Cilantro 
Prepared garlic (in a jar),
Prepared ginger (in a jar)
Mandarin oranges (2) or your favorite fruit
Grapefruit (3)
Red seedless grapes (1 bunch)
Strawberries (8)
Melon of choice (1)
Caesar salad kit (12 oz / 350 g)

Dry Essentials
1 pkg steam fried noodles (14 oz / 397 g) Taipan brand is what I use
Fusilli pasta (2 1/2 cup)
1 bag tortilla chips (3/4 lb / 360 g)

Spices
Salt & Pepper
Sea salt or kosher salt / Mixed peppercorns
Celery salt
Poultry seasoning
Mrs. Dash Chipotle Seasoning
Mrs. Dash Grill blend for steak
Mrs. Dash Original Seasoning
Chili powder (optional)
Garlic powder
Onion flakes, Parsley flakes
Oregano
Coriander
Curry powder

Baking Goods
Cooking spray
Canola oil, Olive oil
Flour (1 cup)
Cornmeal (1/2 cup)
Baking powder, Baking soda
Sugar
Cashews (1/2 cup)
Sesame seeds (1/2 cup)
Peanuts, fresh (1/2 cup) optional

Helpers
Sweet chili sauce (1/4 cup) optional
Hot chili sauce (1/4 cup)
Kepac manis (1/4 cup)
Ketchup (1 cup), Mustard
Lemon juice, Lime juice
Soy sauce (1/4 cup) I like V-H
Fish sauce
Cream corn, 1 can (14 oz / 398 mL)
Italian tomato sauce, 1 can (24 oz / 680 mL) I like to use Hunts
Chicken broth, 2 large tetrapaks (60 oz / 1.8 L)
Salsa (1 1/4 cup) for 2 meals
Salad dressing, your favorite brand
Liquid honey, liquid smoke
Worcestershire sauce
Strong garlic sauce, 1 jar (I like V-H)

Frozen Food
Broccoli florets, 5 cups (approx 1 lb / 450 g)
Peaches & cream corn (1 cup)
Carrots, sliced (2 cups)

Other
Paper towels, Aluminum foil, Waxed paper
Muffin cup paper liners, large standard (24)

Linda is a successful and busy entrepreneur, with little time to prepare dinner for her family. She knows she needs her family to help out, but she feels she just doesn’t have the time to organize them too.

Sandi helps Linda organize the help she needs, by creating a meal plan that gets her family working with her to get dinnertime under control. And with the whole family helping, they’ll all manage to eat better… and together. 

Meal Plan and Shopping List

Sunday: Oven Pork Roast with Applesauce, Mashed Potatoes, Gravy and Asparagus
Monday: Chicken Divan with Rice
Tuesday: Turkey Stroganoff Pie with Fresh Fruit
Wednesday: Northern Thai Chicken Curry, Jasmine Rice and Salad
Thursday: Turkey Taco Salad and Mexican Hamburgers

Meats
1 1/2 lbs (675 g) ground turkey
10 boneless skinless chicken breasts (1 1/2 lbs +1 lb)
3 lbs lean boneless pork loin roast
2 lbs (900 g) lean ground beef

Dairy
1 egg
Low-fat cheddar cheese (1 + 1/2 cup)
Fat-free sour cream (1 cup)
Low-fat mayonnaise (1/2 cup)
1% milk
Butter
8 cheddar cheese slices

Produce
Onion
Prepared garlic in a jar
Seasonal fruit
1 (350 g) bag Romaine lettuce
6 tomatoes
4 green onions
1 avocado
1 bunch cilantro
1 bag spinach salad
6 apples
4 to 6 large potatoes
20 to 24 asparagus spears
1 sweet white onion

Bakery
Bread crumbs (1/2 cup)
8 multigrain buns

Spices
Parsley flakes
Garlic powder
Celery salt
Salt and pepper
Mrs. Dash originals
Red curry paste
Curry powder
Chili powder
Cinnamon

Baking Goods
Canola oil
Flour
Sesame oil
White sugar and dark brown sugar (demerara)
Bisto brown gravy thickener

Helpers
1 can cream corn (optional)
2 instant packs low sodium beef broth
1 can (398 mL) red kidney beans
1 can (7.5 oz) tomato sauce
Salsa
Tortilla chips (1/3 bag)
1 can cream of celery soup
1/2 cup (125 mL) light coconut milk
1/4 cup tomato paste (60 mL)
Fish sauce
Salad dressing of choice
Ketchup
Worcestershire sauce
Condiments for hamburgers

Dry Essentials
Basmati rice (1 1/2 cups)
Jasmine rice (1 1/2 cups)

Frozen Foods
1 cup frozen peas (250 mL)
1 cup frozen peaches and cream corn
4 to 5 cups broccoli florets (1 quart)

Other
Dry red wine

For Janelle and Andrew, dinnertime had become a nightmare. And when picky-eaters Jason and Tyler learned they could outlast their parents and get what they wanted, that only made things worse.

Sandi encourages Andrew and Janelle to show the boys that dinner should be about the food that they all love, not what they hate. The more the parents enjoy their meal, the more the boys will too. 

Meal Plan and Shopping List

Sunday: Slow Cooker Hamburger Soup with Buns and Corn on the Cob
Monday: Spaghetti with Tomato Sauce, Carrots and Dip
Tuesday: Hamburger on a Stick with Rice Noodles, Peanut Satay Sauce and Broccoli
Wednesday: Wonton Soup with Salad
Thursday: Marinated Thai Thighs with Fries, Orange, Apple and Yogurt

Meats
Extra lean ground beef (2 lbs or 900 g) + (675 g or 1.5 lbs)
400g minced pork (0.4 kg)

Dairy
French Vanilla yogurt

Produce
Green onions (4 + 4)
Prepared garlic in a jar
Prepared ginger in a jar
4 corn on the cob
Onion (1 + 1)
454g package washed baby carrots
Wonton wrappers
Romaine lettuce (10oz bag) washed and cut
2 oranges
2 apples

Bakery
Multigrain buns or nacho chips

Spices
Ground cumin
Chili powder
Paprika
Mrs. Dash Italian
Salt and pepper
Seasoning salt

Baking Goods
Olive oil
Peanut oil
Cooking spray
Baking soda
Liquid honey

Helpers
1 can (384 ml) brown beans in maple syrup
2 cans (284 ml to 10 oz) low sodium beef broth
1 can (19 oz to 540 ml) chopped tomatoes with juices
1 can (7.5 oz) tomato sauce
Salsa (only uses pace) (1/2 cup or 250 mL)
Tomato sauce (700 mL)
Bottled peanut satay sauce x 2 (President’s Choice)
Ranch dressing (name brand)
2 tetra packages chicken broth (1.8 L)
Soy sauce (low sodium)
Sweet chili sauce

Dry Essentials
Plain nacho chips
Spaghetti (350 g)
Rice stick noodles, wide (1 pack)

Frozen Foods
1 cup frozen mixed veggies (250 mL + 250 mL)
Broccoli florets
Prepared pork wontons or pork pot stickers (may be in deli) to have on hand just in case
1 package McCain 5-minute fries

Other
Bamboo skewers
Scissors

While Linda was struggling to keep up with her family's busy schedule, her attempts at multi-tasking in the kitchen usually ended with things getting burnt or boiling over.

Sandi gives Linda and her family a meal plan that breaks each recipe into its component parts. This makes it easier for everyone to do their share, with each of them only being responsible for one thing at a time.  

Meal Plan and Shopping List

Monday: Lamb Meatballs with Mint Jelly, Garlic Mashed Potatoes, Edamame Beans
Tuesday: Spinach and Cheese Stuffed Pasta Shells with Caesar Salad
Wednesday: Sundried Tomato and Cranberry Glazed Pork Chops, Potato Puffs and Kinda Greek Salad
Thursday: Salmon with a Cranberry and Lime Sauce, Rice and Broccoli
Friday: Japanese Udon Noodle Soup with Veggies and Dip (for the car)

Meats
4 salmon filets, boneless skinless (6 oz / 170 g each)
4 chicken breasts, boneless skinless (1 1/2 lbs / 675 g)
4-6 large pork chops, thick boneless and trimmed (approx 1- 1 1/2 lbs / 450-675 g)
Ground lamb (2 lbs / 900 g)
Bacon bits (optional)

Dairy
Butter
1% milk
Sour cream, fat-free (1/2 cup)
Eggs
Feta cheese, light (1 1/4 cup) for 2 meals
Ricotta cheese (1 cup)
Cottage cheese (1/2 cup)
Mozzarella cheese (1/2 cup)
Parmesan cheese

Produce
Prepared ginger (in a jar)
Prepared garlic (in a jar)
Green onions (4)
Shallot (1)
Dry shitake or fresh enoki mushrooms (1/2 cup)
Mixed veggies, precut (1 lb / 450 g)
Potatoes, large (8)
Red pepper (1)
Green pepper (1)
Sweet red onion (1)
English cucumber (1)
Roma tomatoes (3)
Romaine lettuce (1 head)
Olives (1/2 cup, optional)

Dry Essentials
Basmati rice (1 1/2 cups)
Udon noodles, 2 pkgs (10 oz / 300 g)
Large pasta shells, conchiglioni rigati (24)
Cornflake crumbs (1 cup) or cornmeal

Frozen Food
Broccoli florets, 5 cups (1 lb / 450 g)
Edamame beans in the shell, 1 pkg (1 lb / 450 g)
Chopped spinach (3 1/2 oz / 100 g)

Spices
Salt & Pepper, White pepper
Lemon pepper
Mrs. Dash Original Seasoning
Mrs. Dash Table Blend
Mrs. Dash Garlic & Herb Seasoning
Paprika
Onion powder, Garlic powder
Dried thyme
Parsley flakes
Dry mustard
Cinnamon

Baking Goods
Cooking spray
Canola oil, Olive oil
Balsamic vinegar
Sugar
Baking powder
Vanilla

Helpers
Cranberry juice (2 cups)
Lime juice
Apple sauce
Vegetable or chicken stock, 2 cartons (30 oz / 900 mL each)
Beef stock (1 1/2 cups)
Prepared miso paste (1/4 cup) found in Asian section of grocery store
Sun-dried tomatoes (in a jar)
Soy sauce
Tomato-basil pasta sauce (24 oz / 700 mL)
Mayonnaise, lowest fat (1/2 cup)
Cranberry sauce, whole berry (1/2 cup)
Dried cranberries
Maple syrup
Mint jelly
Gourmet Caesar salad dressing

Bakery
Croutons (optional)

Other
White wine (1/4 cup)
Waxed paper
Plastic wrap
Aluminum foil

Roger is a meat-loving Dad who loves spending time in the kitchen, Michelle is a vegetarian Mom, who doesn’t really like cooking, but has become the household’s primary chef. Add their three girls to the mix and Michelle and Roger are making several meals each night.

Sandi encourages Michelle and Roger to come together at dinnertime. They learn some easy tricks to incorporate everyone’s tastes into one meal they can all enjoy.  

Meal Plan and Shopping List

Monday: Spinach and Cheese Ravioli with Maple Tapenade and Salad
Tuesday: Slow Cooker Thai Curry with Rice and Snap Peas
Wednesday: Balsamic Reduction for Steaks or Scallops, Baby Potatoes and Italian Tossed Veggies
Thursday: Alfredo Sauce on Pasta with Fruit Salad
Friday: Pizza with Edamame Beans

Meats
4 chicken breasts, boneless skinless (1 1/2 lb / 675 g)
8-10 mussels, medium size (7 oz / 200 g)
3 large scallops (5 oz / 150 g)
Sirloin steak, thick (1 1/2 lbs / 675 g)
Pepperoni sticks, lean (2)
Cooked deli ham slices, lean (4-6)

Dairy
Butter
Half & Half cream, or 10% cream (2 cups)
Mozzarella cheese, part-skim (1 cup)
Parmesan cheese, light (1/2 cup)
Feta cheese (1/2 cup)
Spinach and cheese ravioli (3/4 lb / 350 g) (usually in dairy or meat section of store)
French vanilla yogurt (optional)

Produce
Prepared garlic (in a jar)
Prepared ginger (in a jar)
Shallots (2)
Onion (1)
Red onion (1) for 2 meals
Baby potatoes (16-20) or 4 large
Carrots (3)
Baby carrots (1 cup)
Mushrooms (10)
Celery stalks (2)
English cucumber (1)
Zucchini (1)
Yellow pepper (1) for 2 meals
Red pepper (2) for 3 meals
Snap peas (1/2 lb / 250 g)
Cilantro (1/2 cup) optional
Cherry tomatoes (2 cups) for 2 meals
Cantaloupe (1)
Red seedless grapes (1cup)
Seasonal fruit (2 cups) e.g. Mandarins, grapes, cantaloupe

Dry Essentials
Basmati rice (1 1/2 cups)
Linguini pasta (3/4 lb / 350 g)

Frozen Food
Peas (2 cups) optional
Edamame beans in the shell (1 lb / 450 g)

Spices
Salt & Pepper
Lemon pepper
Mrs. Dash Italian Seasoning
Mrs. Dash Chipotle Seasoning
Dried basil leaves (optional)
Nutmeg
Pine nuts

Baking Goods
Olive oil
Balsamic vinegar
Cornstarch

Helpers
Salsa (1/3 cup)
Maple syrup
Basil pesto (from a jar)
Pizza sauce (1/2 cup)
Poppy seed dressing (bottled)
Peanut butter, smooth (1/3 cup)
Coconut milk, light (14 oz / 398 mL)
Soy sauce
Red curry paste
Dijon mustard
Fruit cocktail, 1 can (14 oz / 398 mL)
Pineapple tidbits, 1 can (14 oz / 398 mL)

Bakery
Pizza rounds, 12” (2)

Other
Aluminum foil
White wine (1/2 cup)

With five kids on the go, Crista and Doran were relying on a routine of the same few recipes, or quick frozen meals. Crista was way to busy to plan for dinner. But their routine had turned into a rut, and they needed some variety.

Sandi provides them with a menu plan that gets Crista organizing herself and help from her family. She saves them money at the grocery and adds some variety to their tired menu, enabling this family to relax and enjoy dinner together.  

Meal Plan and Shopping List

Sunday: Meatloaf with Scalloped Potatoes, Peas, and Corn
Monday: Chicken in a Light Cream Sauce with Rice and Broccoli
Tuesday: Cheater Souvlaki with Pita, Tzatziki and Grilled Veggies
Wednesday: Perogies and Caesar Salad
Friday: Maple Soy Salmon with Couscous and Asparagus

Meats
8-10 large chicken breasts (approx 4-5 lbs / 2250 g)
Lean ground beef (2 lbs / 900 g)
4 salmon filets, boneless skinless (150-200 g each / 1/3 -1/2 lb each)
Real bacon bits (optional)

Dairy
Eggs
1% milk
Half & Half cream or 10% cream (1 1/2 cups)
Sour cream, low fat (1 cup)
Butter
Feta cheese, crumbled (1/4 cup)
Sharp cheddar cheese (1 cup)
Tex-Mex cheese blend (1 cup)

Produce
Prepared garlic (in a jar)
Fresh garlic
Caesar salad, 1 kit (225 g)
Zucchini (1)
Red onion (1)
Onion (1)
Celery stalk (1)
Mushrooms (7)
Green pepper (1)
Potatoes (8) for two meals
Cilantro (optional)
Asparagus spears, 20-24 (1 lb / 450 g)

Spices
Salt & Pepper
Oregano leaves
Dried dill
Mrs. Dash Garlic and Herb Seasoning, Italian Seasoning, Table Blend
Allspice
Cloves (ground)
Curry powder
Parsley

Baking Goods
Olive oil
Cooking spray
Flour
White sugar

Helpers
Lemon juice
Sun dried tomatoes in oil (in a jar) optional
Ketchup
Sweet hot mustard
Low sodium chicken stock (3 1/2 cups)
Salsa
Soy sauce
Maple syrup

Bakery
4 (8”) pita pockets

Frozen Foods
Sweetlet peas (2 cups)
Peaches & Cream Corn (2 cups)
Broccoli florets (5 cups)

Dry Essentials
Corn flake crumbs, optional (1/2 cup)
Couscous (1 1/2 cups)
Basmati rice (1 1/2 cups)

Other
Heavy large freezer bags
White wine (1/2 cup)

Nicky and Kip are so busy playing with their five-year-old son Jackson, that they often forget to cook dinner. They spend a fortune eating out and when Nicky does manage to cook, she can rarely get Kip or Jackson anywhere near a vegetable.

Sandi convinces Nicky and Kip that spending time with their family and spending time in the kitchen are not mutually exclusive. She gets Jackson helping his Mom and Dad, so no one is missing family time, and she shows them a few ways to gets father and son to eat their veggies. 

Meal Plan and Shopping List

Monday: Roast Beef, Yorkshire Pudding, Mashed Potatoes, Glazed Carrots
Tuesday: Honey Garlic Ribs with Grilled Zucchini and Rice
Wednesday: Mac and Cheese with Fresh Veggies and Dip
Thursday: Creole Chicken with Rice and Tossed Beans
Friday: Slow Cooker Stew with Multigrain Buns and Salad

Meats
1 (900g to 1.4 kg) sirloin or round roast
1 350g lean pork or beef ribs
4 boneless skinless chicken breasts (450 g)
675g sirloin steak, boneless, trimmed

Dairy
2 large eggs
1% milk, skim milk (2 cups + 1/2 cup + 1/8 cup)
Hard margarine or butter
Non-fat sour cream, (1/2 cup or 250 mL)
Sharp cheddar cheese, low-fat, 3/4 cup shredded
Parmesan cheese, grated (1/2 cup)

Produce
4 large potatoes
Ginger from a jar
Garlic from a jar
Orange zest (optional)
675 g precut mixed veggies
2 medium zucchini
3 onions
1 green pepper
3 celery stalks
1 or 2 carrots
10 mushrooms
Fresh parsley
Bagged salad

Bakery
4 or 5 multigrain buns

Spices
Onion flakes
Mrs. Dash Seasonings: Garlic & Herb, Italian
Ground white and black pepper
Lemon pepper
Salt
Cayenne pepper
Ground thyme

Baking Goods
Flour
Brown sugar
Bisto brown gravy mix
Olive oil, canola oil
Cooking spray

Helpers
1 (284 mL) can beef broth
1 (284 mL) can cream of asparagus soup
Lowest-fat mayo, 1/2 cup (125 mL)
Jar V-H honey garlic sauce
Soy sauce
1 (398 mL) can stewed tomatoes
1 (398 mL) can chili stewed tomatoes
1 (398 mL) can deep brown beans in sweet sauce
2 (398 mL) cans cut potatoes
Low-sodium chicken broth, 1/2 cup (125 mL)
Ketchup, 1/2 cup (125 mL)
Ranch dressing

Dry Essentials
2 1/4 cups elbow macaroni
3 cups basmati rice, (1 1/2 cups + 1 1/2 cups)

Frozen Foods
500 g + 1 cup frozen baby carrots
Concentrated orange juice
5 cups green and yellow blend frozen whole beans

Patricia is a single mom with three teenage boys who are eating her out of house and home. They come home starving after school and ransack the kitchen, leaving a huge mess to be cleaned up by Patricia before she can even think of making dinner.

Sandi creates a meal plan that has the boys getting dinner ready after school instead of snacking. When Patricia arrives home, not only is dinner ready, but her sons will be taking turns cleaning up later.  

Meal Plan and Shopping List

Monday: No Time for Quiche, Quiche with Greek Salad
Tuesday: Pesto-Glazed Fish Kabobs on Rice with Asparagus Wraps
Wednesday: Teriyaki Hawaiian Burgers with Papaya Salad
Thursday: Lobster Cakes with Thai Sauce, Rice, and Broccoli
Friday: BBQ Steak with Japanese Sesame Sauce, Baked Potatoes and Grilled Veggies

Meats
Ground beef, 90% lean (1 lb / 675 g)
Halibut (1 3/4 lbs / 800 g) or another firm white fish
Lean sirloin beef (1 1/2 lbs / 675 g)

Dairy
Butter
1% milk
Half & half cream or 10% cream (1/4 cup)
Eggs
Gruyere cheese (1/4 cup)
Mozzarella cheese, part skim (1/4 cup)
Cheddar cheese, low fat (1/2 cup)
Feta cheese (3/4 cup) optional
Olives of choice (1/2 cup) optional
Sour cream, no-fat (optional)

Produce
Prepared ginger (in a jar)
Prepared garlic (in a jar)
Red onion (2)
Onion (4)
Green onions (3)
Potatoes (4-6 large)
Broccoli florets (1 cup) for 2 meals
Mushrooms (14) for 2 meals
Asparagus spears, 20-24 (1 lb / 450 g)
Green pepper (2) for 2 meals
Red pepper (2) for 2 meals
Zucchini (1)
Roma tomatoes (3)
Red leaf lettuce (optional)
English cucumber (1)
Avocado (1)
Papaya (1)
Cilantro

Dry Essentials
Basmati rice (3 cups) for 2 meals

Frozen Food
Shrimp, cleaned cooked (1 cup) optional

Spices
Salt & Pepper
Mrs. Dash Table Blend
Dried mustard
Italian seasoning
Garlic powder
Dried parsley
Paprika
Ground ginger

Baking Goods
Sugar
Cornstarch
Cooking spray
Olive oil,
Red wine vinegar
White wine vinegar
Bakers coconut (1/2 cup)

Helpers
Bisquick (1/2 cup)
Basil pesto, from a jar (1/2 cup)
Tahini (1/4 cup)
Teriyaki sauce or marinade, bottled (1 cup)
Soy sauce
Plum sauce (1/2 cup)
Sweet chili sauce
Mayonnaise, low-fat
Maple syrup
Cream of mushroom soup, 1 can (10 oz / 284 mL)
2 cans lobster (approx 6-8 oz / 200 g each)
Cornflakes crumbs (1 cup)
1 can pineapple slices (14 oz / 398 mL)
Condiments for hamburgers (optional)

Bakery
Hamburger buns (6)
Whole wheat bread (12 slices)
Fine bread crumbs (1/2 cup)

Other
Skewers, bamboo or metal (8)
Fish cage (optional)
Toothpicks
Waxed paper
Aluminum foil
White wine

Bruce and Loren are facing the challenge of adapting their past eating habits as a couple, to having a good dinner as a family. Add to that the fact that their two-year-old daughter Rhys is a very picky eater, and you have two frustrated parents.

Sandi designs a menu plan using some of the flavours they’ve enjoyed in their restaurant hopping days, while using the textures that appeal to Rhys in fast food. That and some grocery-shopping lessons help get this family back on track.

Meal Plan and Shopping List

Monday: Slow Cooker Butter Chicken with Rice and Italian Veggies
Tuesday: Pork Chops with Pear Wine Sauce with Baked Sweet Potato and Fresh Fruit
Wednesday: Crunchy Chicken Potato Puffs, Peas and Salad
Thursday: Dry Garlic Sausage with Pasta and Spinach Salad
Friday: Pita Building - Add your own Toppings with Apples and Yogurt

Meats
8 boneless skinless chicken thighs or breasts (1 1/2 lbs breasts) 4 to 6 pork loin chops
2 lbs sausage (675g to 900 g)

Produce
Prepared garlic in a jar
Small onion
2 celery stalks
1 small red pepper
1 English cucumber
1 cup washed baby carrots
2 firm ripe pears
1/2 cup cranberries (125 mL)
Lemon rind, 1 strip
2 large sweet potatoes
Seasonal fruit, to chop
1 bag pre-washed Romaine lettuce (350 g)
1 bag pre-washed spinach (350 g)
2 to 3 mandarins
(For pitas: mushrooms, onion, peppers: red, orange or yellow; veggies on hand: broccoli, asparagus)
Apples

Bakery
6 pitas (8 inch)

Dry essentials
Corn flake crumbs (3/4 cup or 175 mL)
375 g linguini pasta
1 1/2 cups basmati rice (325 mL)

Dairy
1/4 cup butter (60 mL)
Yogurt, 1/2 cup plain + favorite yogurt
1 cup 1% milk (250 mL)
1/4 cup half and half cream (60 mL)
For pitas: part skim mozzarella, gruyere or cheddar cheese
Your favourite yogurt

Spices
Garam masala (at Superstore)
Coriander
Chili powder, paprika, ginger
Cinnamon, cardamom powder
Mrs. Dash Seasonings: Italian
Ground cloves
Fresh ground pepper, salt
Basil

Baking Goods
Sesame oil, peanut oil, olive oil, canola oil
White vinegar, balsamic vinegar
Brown sugar
Chicken Bisto mix

Helpers
Chicken stock (3/4 cup + 1/2 cup or 125 mL)
Tomato paste (1/2 cup or 125 mL))
Sweet Thai chili sauce
Maple syrup (1/4 cup or 60 mL)
BBQ sauce (1/3 cup or 75 mL)
Canned peas (1/2 cup or 125 mL)
1 jar V-H med-dry garlic sauce (341 mL)
Poppyseed salad dressing
Pesto in a jar
Pizza sauce
Peanut satay sauce

Frozen Food
3 to 4 cups frozen potato puffs

Other
Cashews (1/2 cup + 1/2 cup)
Red wine (1/2 cup or 125 mL)
(Optional for pitas: feta, pine nuts, vegetarian bologna and cheese)
Aluminum foil

Theresa and Carl say that they never plan what they’re going to have for dinner. So after they’ve put their 16-month-old baby Joshua to bed, suddenly it’s 8:30 at night and they’re having take-out again.

Sandi creates a meal plan that lays out a new schedule of duties around dinnertime to show them that time is on their side. Theresa is already cooking one meal for Joshua. She just needs to make that meal for the whole family. 

Meal Plan and Shopping List

Monday: Grape and Tomato Meatballs with Mashed Potatoes, Corn and Peas
Tuesday: Poached Orange Salmon with Cilantro Butter, Rice and Carrot Slaw
Wednesday: Bruschetta Pizza with a Funky Spinach Salad
Thursday: Creamy Pesto Prawns or Chicken with Linguini and Asparagus
Friday: Steak with Cheese Bread, Fruit and Yogurt

Meats
4 boneless skinless salmon filets (1/3 lb 150g each)
Extra lean ground beef (1 1/2 lbs 675g)
2 to 4 good quality steaks (tenderloin, or standing rib steak, you can use sirloin but be careful that there is plenty of thin marbling) (1/3 lb or 150g each)
Large shrimp cooked peeled and de-veined with tail (1 lb 450g)

Dairy
Butter
1/2 cup grated low fat Cheddar cheese
2 cups French Vanilla yogurt (500 mL)
2 cups of 1% milk (500 mL)
Kraft light Parmesan cheese (2 tbsp + 2/3 cup)
Feta cheese (Light)

Produce
3 large carrots
8 firm vine tomatoes
15 asparagus spears
Cilantro (or dried)
1 bunch green onion
8 cloves garlic
Garlic in a jar
1 (350 g) package of baby spinach in a bag
Prepared mashed potatoes (if you can’t find them in produce, look in the freezer section)
Strawberries for 2 recipes
3 Peaches
1 bunch Red or black seedless grapes

Bakery
60 % whole wheat French bread
Pizza crust (soft white, my favourite is called Deli World from the Superstore)

Spices
Mrs. Dash Extra Spicy
Mrs. Dash Grilling spice for steak
Curry powder (mild)
Garlic powder
Kosher salt
Salt and pepper
Parsley flakes
Cilantro (or fresh)
Oregano
Basil
Chili flakes (optional)

Baking Goods
Olive oil
Sugar
Flour
Red wine vinegar
Lemon Juice
Raisins (optional)

Helpers
Basil Pesto in a jar
Grape Jam (1/3 cup)
Kraft onion vinaigrette
Kraft strawberry vinaigrette

Dry Essentials
Linguini pasta
Basmati rice
Salted cashews

Frozen Foods
100% natural frozen orange juice
Baby sweet peas
Baby sweet corn (2 cup or 500 mL)

Other
Red wine

Julie and her daughters knew that their schedules were not going to allow them to eat together at home during the week, but they missed having home-cooking and a fridge full of leftovers for lunches or late-night studying.

Sandi gets them cooking for each other, and taking their own meals to go. So they can at least have their home-cooked meal, even if they can’t always eat their meals at home. 

Meal Plan and Shopping List

Monday: Louisiana Gumbo with Rice and Spinach Salad
Tuesday: Hogtown Pizza with Easy Greek Salad
Wednesday: Spanakopita
Thursday: Not Your Average Garden Soup with Multigrain Buns
Friday: Almond Chicken Pasta with Broccoli

Meats
32 slices dry salami (pepper)
1 cooked roasting chicken
450 g of large cooked shrimp with tail or 450 g of boneless skinless chicken breasts (2 large)
8 turkey sausages

Dairy
2 packs of Pillsbury pizza dough
Gruyere cheese
2 feta cheese (400g each)
8 eggs
Butter (optional)

Produce
3 green onion bunches
Chives (fresh or dry)
2 onions (1 + 1)
7 stalks of celery (3 +2 +2)
7 Roma tomatoes (6 + 1)
2 green peppers (1 + 1)
Broccoli, 3 florets
1 English cucumber
1 apple
2 oranges
350g bag washed spinach
Prepared ginger (in a jar)
Prepared garlic (in a jar)

Bakery
Multigrain buns (6 to 8) or bread

Spices
Salt and pepper
Mrs. Dash Original
Dried basil leaves
Dried thyme leaves
Dried rosemary
Dried oregano leaves
Dried parsley, bay leaves
Ginger, garlic powder
Cayenne pepper

Baking Goods
Red wine vinegar
Cornstarch
Cooking sherry
Olive oil
Lemon juice
Sultana raisins
Honey
Cooking spray

Helpers
1 can artichoke hearts
1 (796 ml) can spiced tomatoes
1 can (14 oz) pineapple tidbits (for 2)
2 cups vegetable stock (from bouillon) (500 mL)
2 cups chicken stock (from bouillon) (500 mL)
1 can (19 oz) bean medley
2 (19 oz) cans red pepper stewed tomatoes
Madras curry
Soy sauce
Poppy seed dressing

Dry Essentials
Dry chicken bouillon
Matchstick almonds (for pasta and salad)
Chopped pecans
Linguini (white)
Basmati rice

Frozen Foods
3 packs of frozen chopped spinach
Phyllo pastry
Mixed peppers
300 g frozen cut okra

Other
Olives

Debbie’s husband Ken used to do most of the cooking before they had twins, but now they’ve traded places. They would love to have Jake and Fiona eat the same meal they do, but Debbie always seems to be making several meals each day. She feels like she should be doing better, but she’s not sure where to start.

Sandi gives them a meal plan that includes some weekend help from Ken, some kitchen tips for Debbie, and some simple meals that she can cook while minding twin toddlers.

Meal Plan and Shopping List

Monday: Pork Chops and Simmered Fresh Cranberries with Potatoes and Peas
Tuesday: Prime Rib Roast with Fries and Broccoli
Wednesday: Cheesy Asparagus and Chicken Lasagna with Salad
Thursday: Salmon with Pineapple Salsa, Perogies and Asparagus
Friday: Beer Can Chicken with Foccacia and Veggies

Meats
4 (1/2 inch thick) pork chops (675 g)
2 to 3 boneless skinless chicken breasts (1 lb to 450g)
Roast Beef 2 to 3 lbs (wide for standing upright)
600g salmon
Roasting chicken (raw) 2 to 3 lbs (1.4 kg)
Bacon Bits

Dairy
Butter
1/2 cup light parmesan cheese
1 1/2 cups grated part skim mozzarella
Light sour cream (optional)
280 mL of 1% milk

Produce
12 to 15 baby potatoes
4 green onions (3 + 1)
3 onion (1 + 1 + 1)
Prepared garlic in a jar
Asparagus 1 bunch (for 2 recipes)
Broccoli
Bag of complete Caesar salad

Bakery
4 or 5 multigrain buns

Spices
Salt, fresh pepper, kosher salt
Seasoning salt (optional)
Garlic powder (optional)
Mrs. Dash seasonings; Italian and garlic and herb
Rosemary leaves
Smoked Paprika
Dry mustard
Cumin
Celery seed
Nutmeg

Baking Goods
Flour
Canola oil
Olive oil (optional)
Lime juice
Bisto

Helpers
Apple juice
Maple syrup
1 can mushrooms (10oz to 284ml)
1 can vegetable broth (10oz)
1 can cheddar cheese soup (10oz)
1 can unsweetened pineapple tidbits (14oz to 398ml)
Madras curry paste
Dijon mustard
Sweet Soy sauce (Kecap Manis)
Hot pepper sauce (Tabasco)
Balsamic vinegar (optional)

Dry Essentials
12 lasagna noodles

Frozen Foods
Baby peas
1 package McCain 5-minute fries
12 to 14 perogies
Cranberries

Other
Aluminum foil
White wine (can be non-alcoholic or you can use vegetable stock) 2 cans beer (can be non-alcoholic)
BBQ coals (optional)

For Murray, Cathy and their kids, cooking dinner had always been hit and miss, with Murray being a busy realtor, and Cathy not really enjoying cooking. So when Cathy went back to school full time, cooking dinner got dropped altogether.

Sandi creates a meal plan that works around their schedules, and not only gives Cathy and Murray some confidence in the kitchen, but gets Michael and Carly into the action as well. Now this family knows what they’re having each night of the week, and who is in charge of each meal.

Meal Plan and Shopping List

Tuesday: Honey Garlic Roast with Garlic Potatoes and Glazed Carrots
Wednesday: Chicken Parmesan with Pasta and Salad
Thursday: Right-Side-Up Pork Chops with Potato Patties and Broccoli
Friday: Open-Faced Tuna Baguettes with Fruit Salad
Saturday: Hot and Sour Chicken Thighs with Rice and Beans

Meats
Sirloin tip roast (3 to 4 lbs or 1350 to 1800g)
6 boneless skinless chicken breasts (2 lbs or 900g)
8 half-inch thick pork chops trimmed (1 1/2 lbs or 700g)
10 to 12 boneless skinless chicken thighs (1 3/4 lbs or 800g)

Dairy
Butter or margarine
Sour cream (low fat) or buttermilk
Grated Parmesan cheese (low fat)
Part skim mozzarella cheese (1 1/2 cups grated)
Pineapple yogurt (low fat)
Light cheddar cheese (grated)

Produce
4 lbs potatoes
4 cloves garlic
Prepared ginger (in a jar)
1 orange (optional) for zest
350g bagged washed spinach
2 oranges, mandarins or 1 grapefruit
Seasonal fruit for fruit salad
1 stalk celery
1/2 red or bell green pepper (optional)

Bakery
Whole wheat baguette

Dry essentials
Cashew pieces (for salad)
350 g whole wheat pasta
1 package (120g) Uncle Ben’s Traditional Sage stuffing
Corn meal
Basmati rice (1 1/2 cups or 325 mL)

Spices
Sage leaves
Salt and pepper
Lemon pepper
Onion flakes
Mrs. Dash Original Seasoning, Table Blend
Basil

Baking Goods
Brown sugar
Olive oil
Brown Sugar
Lemon juice

Helpers
1 jar VH honey garlic sauce (12oz or 341 mL)
Pasta sauce (24oz or 700 mL)
Poppy seed dressing
1 can Mushroom soup (10oz or 284mL)
Worcestershire sauce
1 can fruit salad unsweetened (14oz or 398 mL)
2 cans solid packed tuna in water, drained (6oz or 170g)
Sweet relish
Light mayonnaise
Catalina salad dressing
3/4 cup whole berry cranberry sauce (175 mL)
Soy sauce

Frozen Food
500g baby carrots (1 lb)
500g Broccoli florets (1 lb)
500g green and yellow bean blend (1 lb)
Concentrated orange juice

Other
Aluminum foil

Mischa and Ian head a family of three soccer playing, hockey practicing kids who are always bugging their work-at-home musician Dad for some dinner. But by the time Mom gets home late from her job – the meal on the table always seems to be something that came from the drive through.

Sandi helps get Mom back into the kitchen with recipes for Easy Turkey Manicotti and Mid-East Meatloaf, while Ian is persuaded to leave the keyboard for Lamb Kebobs, Roti, and Quiche to surprise his wife. 

Meal Plan and Shopping List 

Monday: Easy Lamb Roti with Veggies and Dip
Tuesday: Easy Turkey Manicotti with Italian Veggies
Wednesday: Morocan Lamb Kabobs, Rice and Spinach Salad
Thursday: Three Cheese Vegetarian Quiche with Tossed Salad
Friday: Turkey Meatloaf with Goat Cheese, Baby Potatoes, Mixed Beans

Meats
450 g + 900 g ground turkey
900 g + 675 g cubed leg of lamb

Dairy
1 % milk (1/4 soup can + ½ cup)
1 tub 1% cottage cheese (8 oz or 250 g)
Parmesan cheese, grated low-fat
Mozzarella cheese, grated,1 cup + ½ cup
1 egg + 5 eggs
Goats cheese, unripened or soft, 100 g
Cheddar cheese, low-fat, grated 3/4 cup
Gruyere cheese, grated ¼ cup
Buttter (optional)

Produce
2 celery stalks
1 red pepper
1 cucumber
1 cup washed baby carrots
bag (350 g) pre-washed baby spinach
6 strawberries
baby potatoes, 16 + 12
1 small onion + 1
prepared garlic (6 tsp) +1 tsp + 2 tsp +
1 Tbsp
1 small green pepper
10 mushrooms
1 head green leaf lettuce
1 apple
1 firm tomato
1 pkg pre-cut veggies (1 lb)

Dry Essentials
8 oz or 250 g manicotti noodles
croutons (optional) ½ cup + ½ cup
basmati rice 1-1/2 cups
bread crumbs (fine) ½ cup

Spices
Mrs. Dash Seasonings: Table Blend,
Italian
Curry powder (1 1/2 tsp + 1 Tbsp)
Salt
Fresh pepper
Lemon pepper
Thyme leaves
Jeera spice (Ground cumin) 2 tsp
Ground coriander
Onion powder
Paprika
Garam Masala (2 tsp)
Ground cumin (2 tsp)
Turmeric

Baking Goods
Cooking spray
Olive oil (1/4 cup + 1/4 cup + 1 Tbsp)
Balsamic vinegar (1/4 cup + 1 Tbsp)
Liquid honey

Helpers
1 can cream of mushroom soup (10 oz or 284 mL)
1 jar pasta sauce (24-28 oz or 700 mL) (your favorite blend)
Tandoori curry paste
Madras curry paste
Sweet Thai chili sauce
Soy sauce
Creamy Italian dressing, low-cal
Creamy poppyseed dressing (1/4 cup)
Chick peas (canned) (½ cup)
Dip for veggies (Ranch)
Plum sauce (1/4 cup)
Peach jam (1/4 cup)
1 cup vegetable broth

Frozen Food
500 g frozen mixed beans
1 deep dish lower-fat frozen pie shell

Bakery
1 pkg (8) white flour tortillas

Other
Aluminum foil
Large resealable plastic bag
Waxed paper
Parchment paper
Bamboo skewers

Kim and Ali want to share the traditions and Persian foods of Ali’s home country with their two girls, 4 and 2. But these meals can take hours to prepare, and they’re often too heavy and spicy for the rest of the family to enjoy. Sandi re-writes this family’s traditions by getting Dad to help more, by finding short cuts that make the meals ‘doable’ on a weeknight, and include healthy ingredients everyone loves.

By the time Sandi’s worked her magic, this family is sitting down to dinners of Seafood Chowder, Salmon with Cous Cous, Iranian Meat Balls, Kebobs, and Ali’s favorite traditional meal, Koresh (chicken stew).

Meal Plan and Shopping List 

Monday: Fresh Herb Khoresh and Rice
Tuesday: Hearty Seafood Chowder with Salad
Wednesday: Kebab Koobideh, Rice and Mediteranean Style Salad
Thursday: Meatballs in Applesauce with Rice and Broccoli
Friday: Salmon Filets with Rice and Mediterranean Vegetables

Meats
1-2lb roaster (cooked)
2 + 1 ½ lbs extra lean ground beef
4 + 2 (150g each) skinless salmon filets
¼ lb scallops

Dairy
Yogurt ( 1 large tub)
Feta cheese
Butter
milk

Produce
2+1+1+2 onions
2 green onion
bagged salad
radish (1 bunch)
1+1 green pepper
zucchini
10 mushrooms
2+2+2 roma tomatoes
3 Large Potatoes
3 large carrots
4 sticks celery
prepared garlic in a jar
1+1 cucumber
1+1 red onion
1+1 Olives
Fruit in season eg, straw, plums, red and green grapes, melon

Dry Essentials
1+1 Basmati rice
whole wheat couscous

Dry Spices
Salt,pepper,turmeric,
parsley(1 cup),garlic powder,onion
powder,Mrs.Dash original,Italian,
lemon pepper,rosemary leaves,dill

Baking Goods
Olive oil
¼ cup lime juice
liquid honey
cooking spray
flour baking soda

Helpers
A can red kidney beans
Apple sauce
1-10oz can tomato soup
hot chili sauce
1 vegetable broth
2-900 ml tetra packs chicken broth

Bakery
Pita bread

Other
Paper bag
Aluminum foil
Skewers
Freezer bags(large)

Scott and Sherry have two teen-age ballet prodigies, Ali and Jeanine, in their household, but that means they need high protein meals that can be eaten in the car enroute to practice. The problem is, that other than drive-through burgers – no meal seems to fit the bill.

Sandi creates a menu plan for this family that packs the punch the girls’ need, but can be eaten on the run for sit-down dinners – in the mini van.

Meal Plan and Shopping List

Monday: Baked Brie with Strawberry Sauce and Fresh Fruit
Tuesday: BBQ Steak with a Blackberry Reduction, Corn ont eh Cob
Wednesday: Chicken Tortellini with Greek Salad
Thursday: Hazelnut Chicken with Pasta and Spinach Salad

Meats
Boneless skinless chicken breasts 450 g + 450 g
4-5 oz filet minion, strip loin or tenderloin
2.5 g (5 lb) ready-to-serve bone-in or boneless ham

Dairy
Butter or margarine
1% milk, 1 cup + 1-1/2 cup
Feta cheese (4 Tbsp) +
1 egg
2 pkg (125 g each) Brie cheese rounds
4-1/2 cups cheese tortellini

Produce
1 carrot
1/3 red onion
3 green onions
1/2 onion
10 mushrooms
Bag washed baby spinach
1 small cantaloupe (approx 500 g)
1 large bunch green grapes (approx 450 g)
8 fresh strawberries
Fruit in season—mangos, strawberries, blueberries
Prepared garlic in a jar
32-48 baby potatoes
4 cobs of corn
1 stalk celery
½ English cucumber
3 Roma tomatoes

Dry Essentials
375 g fusilli pasta, garlic & parsley
Croutons
Cornflake crumbs

Spices
Salt, Coriander
Mrs. Dash seasonings: Original,
Peppercorn blend, Italian
Peppercorns or fresh ground pepper
Rosemary
Cinnamon, Cloves
Garlic powder
Red crushed chilies

Baking Goods
Canola oil, olive oil
Flour
Liquid honey
Bottled lime juice
Lemon juice
Slivered almonds, 1 Tbsp (optional)
Dried apricots (1/4 cup)
Brown sugar
Cornstarch
Cooking spray

Helpers
Chili-garlic sauce
Favorite low-cal salad dressing
Bottled poppy seed dressing
3 fruit jam (strawberry or raspberry)
Jar real bacon bits
Beef broth (1 cup)
Madras curry paste
Blackberry jam
Apple juice (1-1/2 cups)
1-10 oz can sliced mushrooms
1-10 oz can cream of celery soup
1-10 oz can chicken broth

Frozen Food
1 pkg (397 g) puff pastry
5 cups frozen broccoli florets (or fresh)

Other
Hazelnut liqueur (Frangelico)
Red wine (can be non-alcoholic)
Cashews or nut blend
1 can (355 mL) ginger ale

With two small children, Ann and her accountant husband Doug, are trying to watch their budget – but their monthly food bill is way out of control. That’s because between lessons and classes and busy jobs, they always seem to be going to restaurants for expensive last minute meals.

Sandi gives Ann and Doug some cooking tricks and tips to ensure there is always a quick meal at the ready to pop in the oven when there’s no time to fuss. The result? Delicious meals in minutes – and at a price everyone can appreciate.

Meal Plan and Shopping List

Monday: Fettuccini Carbanara with Snap Peas Salad
Tuesday: Fried Bratwurst, Sauteed Red Cabbage with Apples and Baby Potatoes
Wednesday: Lean Gourmet Sirloin Stew with Buns
Thursday: Salmon in a Caper Lemon Cream Sauce with Rice and Beans
Friday: Tacos with Fixings

Meats
4 boneless skinless salmon filets (150 g each)
8 bratwurst sausages
675 g (1-1/2 lb) good quality steak
Packaged precooked bacon (8 slices)
450 g lean ground beef

Dairy
Half and Half cream (1/2 cup + ½ cup)
1% milk (1/4 cup + ½ cup)
Butter
3 eggs
Parmesan cheese, finely grated, ½ cup
Fat-free sour cream, ½ cup
Cheddar cheese, low-fat, grated, ¾ cup

Dry Essentials
1-1/2 cups basmati rice
375 g, ¾ lb. fettuccini pasta
1 pkg (12) hard shell tacos
1 pkg soft tortillas

Baking Goods
Cooking spray
Olive oil
Vinegar
Brown sugar

Bakery
6-8 multigrain buns

Produce
20-24 new baby potatoes (or 4 large)
Medium red cabbage
1 + 1 large onion + (if carmelized for tacos, optional)
3 Granny Smith apples
Prepared garlic
2 celery stalks
10 mushrooms
Packaged salad, 350 g
2 cups snap peas
Fresh chives
Head green leaf lettuce (1/3)
4 green onions
4 Roma tomatoes
Fresh cilantro (optional)
Avocado (optional)
1 fresh lemon

Spices
Mrs. Dash Seasonings: Original
Lemon pepper
Rosemary leaves
Sea salt
Freshly ground black pepper
Bay leaves
Chili powder
Cumin powder
Turmeric
Onion flakes
Cajun seasoning (optional)

Helpers
Capers
Soy sauce
1 can (398 mL) chili stewed tomatoes
1 can (398 mL) deep brown beans in sweet sauce
Ketchup ½ cup + ½ cup
1 can (540 mL, 19 oz) whole potatoes your favorite salad dressing
Chunky salsa (1/2 cup)
Olives (optional)

Frozen Food
5 cups frozen green or yellow whole
beans (or a blend)
1 cup frozen baby carrots
500 g frozen French fries

Alex Wilson and her husband Dave both work in the construction industry and that means they make hay (houses) when the sun shines. Their kids, Connor 9 and Hailey, 5, will eat anything – and often do – and it’s virtually always take-out.

Sandi’s challenge is to come up with a menu plan that stops the junk food train and incorporates quick and healthy dinners into their lifestyle so they can feel better and save money. They learn to make Salmon in Filo, Salmon in a Pasta Sauce, Ribs in the Slow Cooker, Spanish BBQ Patties, and Plum Chicken.

Meal Plan and Shopping List

Monday: Asian Filo Salmon with Spinach Salad
Tuesday: Creamy Salmon on Whole Wheat Penne with Salad
Wednesday: Plum Chicken with Singapore Noodles and Asparagus
Thursday: Slow Cooker Ribs with Rice and Broccoli
Friday: Spanish Meat Patties with Rice and Vegetable Skillet

Meats
4-150 g (600 g) servings of boneless skinless salmon + 300 g
3 lbs or 1350 g lean pork or beef ribs
10-12 boneless skinless chicken thighs (1-3/4 lbs or 800 g)
1-1/2 lbs or 675 g lean ground beef

Dairy
Butter
1% milk, 2 cups
Parmesan cheese, grated low-fat, 2/3 cup

Produce
Bag washed baby spinach bag Romaine or Caesar salad mix
Red onion (1/2 cup finely slivered)
8-10 fresh strawberries
prepared garlic
1 pkg (454 g) Shanghai noodles
Snap peas, 4 cups
1 onion
2 tomatoes
15 mushrooms

Dry Essentials
Basmati rice (1-1/2 cups)
1 or 2 pkgs mushroom or garden
vegetable flavored rice (6 oz or 165 g / pkg)
cornflake crumbs (near coating mixes)
3 cups whole wheat penne pasta

Spices
Chinese 5 spice
Dried dill
Rosemary
Ground ginger
Onion flakes
Chili powder
Bay leaf
Mrs. Dash Seasonings: Italian
Pepper and salt
Dried parsley
Chili flakes (optional)
Dried basil (optional)

Baking Goods
Cornstarch
Sesame oil
Extra virgin olive oil
Brown sugar
Cider vinegar
Cooking spray
Flour

Helpers
Raspberry vinaigrette (bottled)
1-10 oz can chicken broth
hoisin sauce (1/4 cup)
plum sauce (1/4 cup)
soy sauce (1/4 cup)
Honey garlic sauce
peach jam (1/4 cup)
sweet chili sauce
hot chili sauce
ketchup (1-1/2 cups)
Worcestershire sauce
Lemon juice, bottled
Chunky salsa (1/4 cup) Pesto (in a jar)
Caesar dressing (if it doesn’t come with salad kit)

Frozen Food
Filo pastry
Frozen broccoli florets (5 cups)

Other
Whole cashews
Light beer (1/2 cup—can be non-alcoholic from grocery store)
Aluminum foil

Rob and Jenny have their hands full with a set of lively twins who always seem to want to go in separate directions, as well as an additional two teens who want to find their own space. Dinner for this family happens most often in front of the TV – several of them in fact – in several different rooms.

Sandi creates a menu plan that incorporates all their unique dietary preferences, then shows them how to share the duties so they can create their own, more valuable source of entertainment – talking to each other over a sit down meal they all love.

Meal Plan and Shopping List

Monday: BBQ Salmon on a Plank with Fruit Salsa and Pita Chips
Tuesday: Beef and Vegetable Soup with Biscuits
Wednesday: Cajun Chicken Caesar Salad with Garlic Baguette
Thursday: Dewon Chicken with Ricea and Peas
Friday: Quick Roast Beef with Roasted Potatoes and Carrots

Meats
900 g boneless skinless salmon filets
900 g lean ground beef
2.2 lbs (1 kg) precooked roaster chicken
900 g beef sirloin roast, boneless and trimmed
1 kg boneless skinless chicken breasts

Dairy
Butter or margarine ½ cup +
1% milk, 1 cup
Low-fat Parmesan cheese, grated

Produce
2 Granny Smith apples
1-cup strawberries
1 Kiwi fruit
1 orange
1 lemon
2 celery sticks
1 carrot (optional)
2 Caesar salad kits (with Romaine,
dressing, croutons)
6 medium sized potatoes
1 pkg (454 g) baby carrots

Dry Essentials
1-1/2 cups basmati rice

Spices
Cinnamon
Kosher salt, salt
Mrs. Dash Seasonings: Original, Italian,
Extra Spicy, Table Blend
Rosemary leaves
Onion flakes
Fresh ground pepper
Garlic powder
Parsley flakes

Baking Goods
Cooking spray
Sugar, white, brown
Whole-wheat flour (2 cups +)
Baking powder
Olive oil

Helpers
Apple or grape jelly
1 cup unsweetened apple juice
Grainy Dijon mustard
2-14 oz (398ml) cans crushed tomatoes
1-10 oz (284 mL) can tomato soup
Real bacon bits
Oxo beef powder
Low-sodium soy sauce (2/3 cup)
Sweet and sour sauce (3/4 cup)
1-398 mL can pineapple tidbits

Frozen Food
2-3 cups frozen mixed vegetables
3-4 cups frozen baby peas
Frozen green beans

Bakery
4-6 Whole-wheat pita pockets 8”
1 whole-wheat baguette

Other
Untreated cedar plank
Squirt bottle for water

Mark and Tanya would love to have sit-down dinners with their two beautiful daughters (2 & 4), but with busy careers and a long commute, this has so far been unachievable. Sandi creates a menu plan that melds their tastes and their timelines so that what used to be ‘dinner-at-the-kids’-whim’ has become a sit down meal they all enjoy together.

They’ll learn to make Barbeque Chicken Burgers, Chicken Fingers, Stir Fry, Crock Pot Roast, and individualized Pizzas – delicious, nutritious meals that can be created in 15 minutes or less!

Meal Plan and Shopping List

Monday: Baked Chicken Fingers with Spinach Salad
Tuesday: Honey-Garlic Chicken Burgers with Veggies and Dip
Wednesday: Savory Pot Roast with Harvest Veggies
Thursday: Teriyaki Beef (or Chicken) Stir Fry on Rice
Friday: Thai Chicken Pizza with Veggie Toss

Meat
4 (675 g) large boneless skinless
chicken breasts + 700 g
900-1350 g sirloin or round roast
450-675 g lean sirloin steak

Dairy
Feta cheese (1/4 cup per pizza)
Mozz, low-fat, 1 cup per pizza
Sour cream, no-fat
1 egg
1 % milk
cheddar cheese, low-fat

Produce
Broccoli (1 cup per pizza)
Red pepper (1/3 per pizza) + 1
Mushrooms (5 per pizza) + 8
Orange or yellow pepper (1/3 per pizza)
2 cups pre-washed baby carrots + 450 g
2 cups pre-washed and cut broccoli and cauliflower
fixings of your choice for burgers
1 bunch fresh spinach
20-24 baby potatoes (or 4 large)

Dry Essentials
Corn flake crumbs
Croutons
1-1/2 cups basmati rice

Spices
Mrs. Dash Seasonings: Garlic & Herb, Original
Fresh ground pepper
Curry powder
Onion flakes
Ginger powder

Baking Goods
Olive oil
Cooking spray
White sugar
Sesame oil

Helpers
Prepared pesto in a jar
Peanut satay sauce (for marinated chicken burgers)
Lowest-fat mayonnaise
Real bacon bits
Low-cal Italian dressing
1 jar (227 mL) plum sauce
1 can (284 mL) beef broth
1 can (284 mL) cream of asparagus soup
Bisto brown gravy mix
Honey-garlic sauce

Frozen Food
4-5 cups frozen stir-fry mixed vegetables (or fresh washed veggies, sliced peppers, and fresh mushrooms)

Bakery
2-3 12” pizza rounds, depending on family
6-8 whole wheat buns

Other
Pine nuts (2 Tbsp per pizza)
Large zipper lock freezer bag (2)

Bob and his two daughters Shyanna and Jessica (11 and 8), think that dinner’s ready every time the smoke alarm rings; that’s because Mom, Divona is always burning something at the last minute as she scrambles to come up with something for dinner.

But it’s not for lack of trying – Divona has tried every menu planning trick out there to get her family to the table together. Sandi shows her a way to clean up her food act so that unique, delicious meals can be made without a lot of fuss (and smoke), so they can enjoy the family time together that they crave.

Meal Plan and Shopping List

Monday: Asian Meatball Soup (Slow Cooker), Baby Carrots and Buns
Tuesday: Asparagus-Stuffed Chicken with Hollandaise and Greek Salad
Wednesday: Chicken and Mushroom Pie with Spinach Salad
Thursday: Curry Beef with Rice and Broccoli
Friday: Easy Stroganoff with Egg Noodles and Bean Medley

Meats
Extra lean ground beef, 675 g + 450 g
Boneless skinless chicken breasts, 4-6 (1-1/2 lbs or 675 g)
Cooked roaster chicken, 1-1/2 cups
Flank or lean sirloin steak, 2 lbs or 900 g

Dairy
No-fat sour cream, 1 cup + 1/4 cup
Feta cheese, 3/4 cup + 1/4 cup
3 eggs
Butter, 1/2 cup +
1 % milk, 1/2 cup + 1-1/4 cup
500 mL plain yogurt, 2 cups

Produce
Prepared garlic 2 Tbsp + 1 clove garlic
Onion, 1/2 + 1
1/4 sweet red onion
Prepared ginger in a jar
2 green onions
1 lb baby carrots
8-18 pieces asparagus
3 Roma tomatoes
1/2 English cucumber
Black olives, 1/2 cup
Red leaf lettuce
Mushrooms, 10 + 3
Bag of baby spinach
Fruit in season—mangos, strawberries, blueberries, etc. (salad topping)

Dry Essentials
Broad egg noodles, 200 g (or rice noodles)
Broad egg noodles, 350 g
1-1/2 cup basmati rice

Spices
Ground pepper, Lemon pepper
Mrs. Dash seasonings: Original, Table
Blend, Italian
Oregano, Thyme leaves, Onion Flakes
Dry mustard, Dry dill weed

Baking Goods
Olive oil, 1/4 cup
Cooking spray
Red wine vinegar
Brown sugar
Flour
Bottled lemon juice
Matchstick almonds
Pecan pieces

Helpers
Soy sauce, 1/3 cup +
2 litres chicken stock + 10 oz can + 2 cups + 1 cup
1-10 oz can tomato soup
Hot chili sauce
Low-fat mayonnaise, 1/4 cup
Tabasco sauce
Worcestershire sauce
Bottled poppy seed dressing
Madras curry paste

Frozen Food
300 g frozen snow peas
5 cups green or yellow frozen whole
beans (or blend together)
1/2 cup frozen peas
1 frozen deep dish pie shell
5 cups frozen broccoli florets

Bakery
4-6 multi-grain buns

Other
1/2 cup dry white wine (can be non-alcoholic from grocery store)
1/2 cup red wine
Toothpicks

The Donaldson Family is busy every night of the week taking their 5 year old daughter, Peri, to tap, soccer, karate, golf and swimming lessons, but never sitting down to a family meal together as a result. Sandi takes the gourmet tastes of Rob and helps the less-enthusiastic day-to-day cook Barb, create meals that can be made quickly, with flavours everyone loves.

The family replaces fast food take out meals with Asian Stir Fry, Crunchy Orange Curry Chicken, Pork Loin Roast, Thai Chicken Coconut Soup and Mango Chicken on Pasta, proving that gourmet can be quick and flexible enough to suit everyone’s tastes.

Meal Plan and Shopping List

Monday: Asian Beef with Snow Peas and Rice
Tuesday: Crunchy Orange Curried Chicken with Potatoes and Spinach Salad
Wednesday: Mango Chicken, Pasta, Raw Peppers
Thursday: Pork Loin Roast with Rice and Peas
Friday: Thai Chicken Coconut Soup

Meats
3 lbs lean pork loin roast
3+2 boneless skinless chicken breasts (aprox 1 ¾ lb)
1 lb or 450 g flank steak (or lean game meat)
10-12 boneless skinless chicken thighs (1-3/4)

Dairy
Butter
1 % milk

Produce
2 garlic cloves/ prepared garlic
2 onions
lemon
¼ cup fresh cilantro
½ purple or sweet onion
½ green pepper
1 red, yellow and orange pepper
2 green onions
20-24 baby potatoes
3 cups Snap Peas
1 bagged salad

Bakery
Pita bread

Other
1 can coke
Red wine (can be non-alcoholic)

Dry Essentials
Basmati rice (3 cups)
Flour
Whole wheat spaghetti
Corn flake crumbs

Spices
Garlic powder
Dried parsley
Red crushed chilies
Ginger powder
Curry powder
Pepper
4 kaffir lime leaves
Mrs. Dash Original & Table Blend

Baking Goods
Brown + white sugar
Liquid honey
Molasses
Cider vinegar
Raspberry vinegar
Blueberry vinegar
Sesame or peanut oil
Olive oil, Canola oil
Cornstarch

Helpers
Ketchup
Worcestershire sauce
Hot pepper sauce
Apricot jam (1 cup)
Coconut milk
Madras Indian curry paste
Chicken broth (1/2 cup + ¾ cup)
Mango/tangerine blend juice
Peach jam
Soy sauce
Oyster sauce
Ginger-sesame sauce (Szechuan, Thai)
Orange juice, unsweetened (1/2 cup)
Dijon mustard
Ranch dressing

Frozen Food
2 cups baby peas

Getting most families to the dinner table can be a challenge from time to time, but this family has to round up 4 kids under the age of 10. To top that off, Mom runs a day-care, so when dinner time rolls around, she’s not exactly up to getting any hassles in the kitchen. Mom’s background as a short-order cook means that this family isn’t eating the healthiest meals, either. Sandi creates a menu plan for this family’s new configuration, so they can all help bring everyone to the same table at the same time. The result is a family ‘party’ every night.

Meal Plan and Shopping List

Monday: Beef Enchilada Casserole with Tomato Avocado Salad
Tuesday: Fish and Chips with Salad
Wednesday: Ginger Beef with Carrots and Rice
Thursday: Not Fried, Fried Chicken with Pasta Salad and Cold Veggies
Friday: Quicky Chicken Florentine with Pasta, Fresh Peppers and Salad

Meats
675 g lean ground beef
680 g firm white fish (cold halibut, haddock)
15-18 chicken drumsticks
5 (750 g) boneless chicken breasts
450 g flank or sirloin steak

Dairy
1 cup Cheddar cheese, grated, low-fat
1 cup Mozz cheese, grated, part-skim
Sour cream, fat-free (optional)
Buttermilk (1 cup) (or milk bath)
Parmesan cheese, low-fat, grated, ¼ cup + 3-1/2 tsp
2 egg whites + 2 eggs

Produce
1 small onion
2 avocados (400 g)
4 Roma tomatoes
2 green onions + 1
Prepared garlic (or cloves)
1 head Romaine lettuce ++
1 large carrot + 2 medium
2 stalks celery
1 lb or 450 g precut fresh veggies
2 red peppers
¼ cup finely chopped fresh ginger

Dry Essentials
12 (approx) oven-ready lasagna noodles
Breadcrumbs (1 cup) + ½ cup fine
Croutons (twice)
Elbow macaroni 7 oz (200 g)
1 pkg (375 g) penne pasta, whole wheat
1-1/2 cups basmati rice

Spices
Salt, Kosher salt or sea salt, celery salt
Lemon pepper
Dried parsley
Pepper, fresh ground & regular
Mrs. Dash Seasonings: Extra Spicy,
Original
Seasoning salt
Dry minced onion
Dry mustard
Basil leaves
Paprika
Garlic powder
Curry powder
Crushed chili flakes

Baking Goods
Olive oil, canola oil, sesame oil
Cooking spray
Sugar (1/2 cup +)
Flour (1 cup)
Baking powder
Cornstarch (3/4 cup)
White vinegar

Helpers
1 can (127 mL) chopped green chilies
1 can (284 mL) cheddar cheese soup
Chunky salsa (1 cup)
Tomato-oregano dressing (1/3 cup)
Sweet pickles (1/3 cup diced)
Miracle Whip (fat-free) 1-1/2 cup
Mayonnaise (fat-free) ½ cup + ½ cup
1 pouch tomato cup-a-soup
1 pouch dry Italian dressing mix
Ranch dressing, Caesar dressing
1 can cream of mushroom soup
Soy sauce
Tartar sauce (optional)

Frozen Food
1 lb (450 g) frozen 5-minute fries (McCain)
Frozen chopped spinach (100 g)

Other
Aluminum foil
Wine, red or white (2 Tbsp)

Single-Mom Susanne works full time outside of the home, and also takes care of sons Rhys, 20, Cole, 12, and Tyson 10 – busy, athletic boys who just don’t help around the house. Sandi creates a menu plan they can all contribute to, making dinner time efficient, less stressful, and more fun.

The boys kick in to help with the weeks’ menu: Indonesian Stir Fry, ‘Grab and Go Wraps’, BBQ Pork Chops, Shepherd’s Pie, and Super Spaghetti – giving them more family time together with a lot less nagging – and they still get to the games on time!

Meal Plan and Shopping List 

Monday: BBQ Pork Chops with Mashed Potatoes and Broccoli
Tuesday: Indonesian Stir-Fry
Wednesday: Lean Shepherd's Pie with Multigrain Buns
Thursday: Spaghetti with Lean Spicy Meat Sauce, Garlic Bread and Salad
Friday: Tyson's Left Over Chicken Thai Wraps

Meats
2+1 lbs (454+900 g) extra lean ground beef
3+3 large boneless skinless chicken breasts (454 g or 1 lb)
4-6 pork chops, 1” thick

Dairy
1 % milk
butter
3 - 5 eggs

Produce
1 + 1 onions
1 bag fresh cut veggies eg; celery and carrots
2 stalks celery
1 small green pepper
1 red pepper
10 + 8 mushrooms
2 + 2 large carrots
1 English cucumber
1 green leaf lettuce (or bagged)
1 bagged salad
½ lb bean sprouts (optional)
8-12 large potatoes (or 4 cups instant mashed potato flakes)
Fruit in season (to cut and serve with meal for 4 people)
Prepared garlic (in a jar)

Dry Essentials
350 g spaghetti pasta
4 cups instant mashed potato flakes (or 8-12 large fresh potatoes)
¾ lb + ½ lb (350 g + 225 g) rice stick noodles

Spices
Basil
Mrs. Dash seasonings: Original
Ginger powder
Garlic powder

Baking Goods
Olive oil
Sesame oil
Bouillon powder

Helpers
Sambal Oelek
2 jars (700 mL each) Prego pasta sauce
Ketchup
Worcestershire sauce
1 can (398 mL) cream style corn
Thick sweet soy or oyster sauce
Peanut butter, creamy lower-fat
Catalina salad dressing (1/2 cup)
Lime juice
Rice wine
Sweet chili sauce
Bottled barbecue sauce

Frozen Food
1 pkg (500 g) peaches and cream corn
Frozen broccoli florets (1 lb or 450 g)

Bakery
8 whole wheat wraps

Taylor, Adam and Aaron (who has MS), are three competitive teen-age brothers who jostle each other over who can make the best hamburger meal to help out their Mom, a full time nurse, and Dad, a shift worker who’s rarely home to help. Problem is – they only know how to make one thing each, and they’ve had enough of it!

Sandi takes the boys through meals they can all make quickly, such as Meatball Subs, Chili, Spaghetti with Clam Sauce, Dijon Baked Chicken and Spicy Burgers.

Meal Plan and Shopping List

Monday: Dijon-Baked Chicken with Rice and Broccoli
Tuesday: Easy Clam and Prawn Sauce on Pasta with Asparagus
Wednesday: Spicy Meatball Sandwiches, Coleslaw
Thursday: Spicy Sausage Chuck Wagon Chili, Salad
Friday: Taylor's Famous Hamburgers with a Twist, Veggies and Dip

Meats
675g + 900g + 675g extra lean ground beef
3-4 small links of cooked spicy sausage
18 boneless skinless chicken thighs
Ready Crisp bacon, precooked

Dairy
Cheddar cheese for hamburgers
No-fat sour cream
1% milk (1 soup can)
Light cream cheese (1/2 cup or 125g)
Parmesan, grated light (1/4 cup)
Butter 2 Tbsp +

Produce
Onion 1 + 1 + 2
2 medium carrots
1 bag baby spinach (350g)
1 lb (450g) cut raw veggies
Prepared garlic
25 pieces asparagus
1/2 lemon sliced (save the skin of the lemon for zest, optional)
1 lb (450g) Package coleslaw mix

Dry Essentials
2 cups basmati rice
500 g spaghetti

Spices
Salt, pepper, chili powder
Curry powder, onion flakes
Red crushed chilies
Mrs. Dash seasonings: Table Blend
Dried basil, Celery seed

Baking Goods
Liquid honey
Olive oil
Brown sugar (1/4 cup packed)
Lemon juice

Helpers
1-14 oz can kidney beans
1-19oz (540 ml) can mixed beans
1-10 oz (284ml) can mushrooms
1-10 oz (284ml) can tomato soup
2-10 oz (284ml) cans New England chowder
Dijon mustard
Ketchup (1 cup)
Prepared mustard
Tabasco sauce (hot pepper sauce)
Worcestershire sauce
Ranch dip
Bottled Coleslaw dressing
Soy sauce
Hot chili sauce, Asian style
1-10 oz (284ml) can clams

Frozen Food
5 cups frozen broccoli florets
20-25 frozen cooked and cleaned medium shrimp

Bakery
5-10 multigrain buns
12 hard rolls or frankfurter buns

Other
Plastic wrap

Catherine and Ian both run their own companies, Mom also goes to school part-time and between the two of them they also chauffeur their two competitive, athletic teenage daughters to sports practice each night. Sandi organizes the kitchen so the teens find helping a breeze, then walks them through a week’s worth of recipes that are delicious, and can be made quickly and easily so they can enjoy a sit-down meal every night.

Mom makes Maple Cranberry Chicken and Chicken Pot Pie, while Amy makes Hot Beef Ceasar on Pasta and Hungarian Goulash.

Meal Plan and Shopping List

Monday: Baking Powder Biscuits, Chicken Pot Pie, Salad
Tuesday: Hot Beef and Pasta on Caesar Salad
Wednesday: Hurried Goulash with Egg Noodles and Peas
Thursday: Maple Cranberry Chicken Breasts with Rice and Broccoli
Friday: Quesadillas with Raw Veggies and Dip

Meats
6+3+3 large boneless skinless chicken breasts
Flank steak 675 g + 450 g Total: 1125 g

Dairy
Butter
1% milk (1 cup + 1-1/2 cups) = 2 ½ cups
½ to 1 cup grated cheese plus 1
cup grated for quesadillas
Sour cream (250 mL tub)

Produce
1 lb (450g) packaged cut up veggies
1 head green leaf lettuce
½ red onion
½ + ½ red pepper
½ + ½ yellow pepper
prepared garlic
3 + 3 green onions
Mushrooms: 10 + 5 + 10
Onion: ½ + 1
2 Roma tomatoes
1 bag baby spinach or Romaine lettuce

Dry Essentials
1 ½ cups basmati rice
340 g broad egg noodles
2 cups whole wheat spiral pasta

Spices
Paprika
Mrs. Dash Table Blend
Salt and fresh ground pepper
Crushed red chilies
Rosemary leaves
Ginger powder
Ground sage
Marjoram
Thyme leaves

Baking Goods
¼ cup dried cranberries
Flour (2 cups plus smaller amounts)
Cooking spray
Canola oil, Extra virgin olive oil
Sesame oil
Apple cider vinegar
Baking powder

Helpers
1 can beef consommé
1 can Italian stewed tomatoes (398 mL)
Maple syrup (1/2 cup)
Teriyaki sauce (1/2 cup)
Vegetable juice (1/4 cup)
Caesar dressing, gourmet
Mayonnaise, lowest fat
12 Sliced green or black olives
Salsa (1/2 cup)
Ranch dip (1/2 cup)
Salad dressing

Frozen Food
4 cups frozen baby peas
5 cups + 2-1/2 cups broccoli florets
1 cup frozen mixed vegetables

Bakery
6 large soft tortillas

Other
Large plastic resealable bag