Four Meals

This is where you can find all the menus and weekly shopping lists from fourmeals.com (September 2011 – April 2012). To give you an idea of seasonality, weeks 1-12 are fall, 13-20 are winter, and 21-27 are spring. Unfortunately, I didn’t make it to summer, as I was enjoying the life of a graduate student and went jet-setting instead.

Happy eating!

Week 27 (week 27 shopping list)

Breakfasts:

  • English muffin toast & fruit (strawberries & apples)
  • Oatmeal
  • Cereal

Snacks:

  • Boiled eggs
  • Strawberries & apples
  • Granola bars
  • Carrots & hummus

Lunches & Dinners:

  • Simple quiche with sorrel (this will probably cross into breakfast/snack territory too)
  • Honey mustard chicken and apples
  • Springtime pasta
  • Baked eggs with chard & mushrooms
  • Grilled chicken skewers with tabbouleh

Weeks 25 & 26 (weeks 25 & 26 shopping list)

Breakfasts:

  • Oatmeal with all the fixin’s
  • Cereal
  • Mango breakfast bake
  • English muffin breakfast sammies
  • Yogurt & fruit

Snacks:

  • Granola bars
  • Fruit & cheese
  • Garbanzo salad

Lunches & Dinners:

  • Feta-topped chicken & simple salad
  • Caramelized scallops with spinach & cous cous
  • Peppered steak & tomato salsa with simple salad
  • Eggplant pomodoro
  • Egg salad sammies

Week 24 (week 24 shopping list)

Breakfasts:

  • Oatmeal/cereal
  • Yogurt, granola & fruit
  • Egg, English muffin & fruit

Snacks:

  • Cheese & fruit
  • Pita chips, veggies & hummus
  • Granola bars
  • Chocolate

Lunches & Dinners:

  • Asian ginger-peanut slaw
  • Yellow rice with tomatoes, black beans & flounder

Week 23 (week 23 shopping list)

Breakfasts:

  • Cereal & fruit
  • Oatmeal
  • Whole wheat strawberry muffins

Snacks:

  • Fruit
  • Granola bars
  • Boiled eggs

Lunches & Dinners:

  • Veggie quesadillas with corn relish
  • Avocado-lime shrimp salad
  • Ground chicken with tomato sauce, potatoes & peas

Week 22 (week 22 shopping list)

Breakfasts:

  • Fruit, yogurt & granola
  • Oatmeal &/or cereal
  • Scrambled eggs w/ ham, fruit & bread

Snacks:

  • Fruit
  • Veggies & pita chips with hummus
  • Boiled eggs

Lunches & Dinners:

  • Ham with fried apples & snap peas
  • Orangy broccoli-cauliflower-chicken saute

Week 21 (week 21 shopping list)

Breakfasts:

  • Cereal
  • Eggs, toast & fruit
  • Oatmeal

Snacks:

  • Fruit (& dried strawberries!)
  • Cheese & crackers
  • Boiled eggs

Lunches & Dinners:

  • Salmon with lemon, lentils & spinach
  • Asparagus shiitake risotto
  • Grilled chicken salad

Week 20 (week 20 shopping list)

Breakfasts:

  • Whole grain toast with ricotta, grapes & honey
  • Eggs, toast & fruit
  • Cereal/oatmeal

Snacks:

  • Fruit & carrots
  • Granola bars
  • Boiled eggs

Lunches & Dinners:

  • Veggie lasagna
  • Paprika-spiced pork chops & spinach
  • Teriyaki chicken and quinoa fried “rice”

Week 19 (week 19 shopping list)

Breakfast:

  • Cereal
  • Eggs & fruit
  • Oatmeal
  • Grapefruit

Snacks:

  • Banana bread
  • Fruit & carrots

Lunches & Dinners:

  • Thai chicken pizza
  • Zuppa toscana (that white potato & sausage soup a la Olive Garden)
  • Quinoa salad with fennel & pomegranate

Week 18 (week 18 shopping list)

Breakfasts:

  • Oatmeal
  • Cereal
  • Eggs & fruit

Snacks:

  • Fruit
  • Granola bars
  • Hummus & veggies
  • Boiled eggs

Lunches & Dinners:

  • Balsamic chicken with roasted beet salad
  • Steak & arugula salad with orange
  • Spaghetti with lemony garlicky greens

Week 17 (week 17 shopping list)

Breakfasts:

  • Greek yogurt with granola & honey
  • Cereal & fruit
  • Oatmeal

Snacks:

  • Fruit & nuts
  • Dark chocolate
  • Crackers & boiled eggs

Lunches & Dinners:

  • Pear-fennel soup
  • Chile-lime tilapia with corn & lime quinoa salad
  • Rigatoni with asparagus & cherry tomatoes
  • Stuffed chicken with roasted broccoli and potatoes

Week 16 (week 16 shopping list)

Breakfasts:

  • Oatmeal
  • Cereal
  • English muffin sammies

Snacks:

  • Fruit
  • Pita/veggies and hummus

Lunches & Dinners:

  • Clam chowder
  • Chef salad

Week 15 (week 15 shopping list)

Breakfasts:

  • Oatmeal with blueberry topping
  • Oatmeal with trail mix topping
  • English muffin egg sammies
  • Broiled or fresh grapefruit & cereal

Snacks:

  • Trail mix
  • Hummus with pita bread & veggies
  • Fruit & boiled eggs

Lunches:

  • Leftovers
  • Mayo-less tuna salad pitas with fennel

Dinners:

  • Honey mustard baked chicken with greens & sweet potato chips
  • Rosemary crusted pork loin with roasted mushrooms & green beans

Week 14 (week 14 shopping list)

Breakfasts:

  • Cereal
  • Yogurt & fruit
  • Egg sammies & English muffins

Snacks:

  • Pumpkin bread
  • Apples, cheese, & boiled eggs

Lunches & Dinners:

  • Mixed greens salad
  • Lentil and turkey sausage soup
  • Chicken & edamame with orange-ginger dressing
  • Spicy black bean burgers

Week 13 (week 13 shopping list)

Breakfasts:

  • Cereal
  • Oatmeal/cream of wheat
  • Eggs n’ toast

Snacks:

  • Fruits & veggies
  • Cheese
  • Boiled eggs

Lunches & Dinners:

  • Mushroom soup with homemade croutons
  • Roasted chicken with tomatoes and olives
  • Salmon patties with cous cous
  • Poached eggs with mushrooms and tomatoes

Week 12 (week 12 shopping list)

Breakfasts:

  • Yogurt, granola & blackberries
  • Oatmeal/cream of wheat
  • Eggs, toast & apples

Snacks:

  • Pumpkin bread
  • Apples
  • Granola bars

Lunches & Dinners:

  • Cheesy turkey bake
  • Steak with lentils and greens
  • Arugula salad with apple, caramelized walnuts and manchego
  • Pork tenderloin with roasted pumpkin salad

Weeks 10&11 – Thanksgiving! (weeks 10&11 shopping list)

Breakfasts:

  • Yogurt, granola & pomegranate
  • Cereal
  • Oatmeal/cream of wheat
  • Eggs, toast & fruit

Snacks:

  • Pumpkin bread
  • Fruit & boiled eggs
  • Granola bars

Lunches & Dinners:

Week 9 (week 9 shopping list)

Breakfasts:

  • Cereal
  • Fruit & toast
  • Oatmeal/cream of wheat

Snacks:

  • Fruit & granola bars

Lunches & Dinners:

  • Mexican baked eggs
  • Chicken piccata
  • Steak stir fry

Week 8 (week 8 shopping list)

Breakfasts:

  • Cereal
  • Oatmeal/cream of wheat
  • Eggs, toast & fruit

Snacks:

  • Cranberry bread
  • Fruit, celery & eggs
  • Granola bars

Lunches & Dinners:

  • Red pepper, mushroom and sausage pizza
  • Chicken and mushroom pot pie
  • Lemony salmon and mashed potatoes with carrot and dill
  • Apple-sausage skewers with greens

Week 7 (week 7 shopping list)

Breakfasts:

  • Cereal
  • Oatmeal/cream of wheat
  • Eggs fruit & toast

Lunches:

  • Leftovers
  • Salad
  • Egg salad sammie

Snacks:

  • Fruit & eggs
  • Granola bars
  • Pumpkin seeds
  • Applesauce

Dinners:

  • Spiced chicken with broccoli-quinoa pilaf
  • Roasted squash and pear curry soup
  • Baked chicken nuggets with greens and honey-currant glazed carrots

Dessert:

  • Oatmeal cookies

Week 6 (week 6 shopping list)

Breakfasts

  • Cereal
  • Oatmeal
  • Eggs, bacon & fruit

Snacks

  • Boiled eggs
  • Fruit & nuts
  • Granola bars

Lunches & Dinners

  • Lamb shoulder chops with simple sauteed cauliflower
  • Spiced chicken and broccoli quinoa pilaf with almonds & dried cherries
  • Vegetable stew, salad & crusty bread
  • Chicken stir fry

Dessert

  • Apple-raspberry crumble

Week 5 (week 5 shopping list)

Breakfasts:

  • Turkey bacon, eggs & fruit
  • Oatmeal
  • Cereal & fruit

Snacks:

  • Peanut butter & jelly
  • Granola bars
  • Fruit & boiled eggs

Lunches:

  • Leftovers
  • Egg salad sammies
  • Tomato soup & grilled cheese

Dinners:

  • Chili-rubbed pork tenderloin with asparagus and wild rice
  • Cous cous salad with feta and grapes
  • Black bean soup
  • Fish tacos with avocado salsa
  • Cheeseburgers and sweet potato fries

Weeks 3&4 (weeks 3&4 shopping list)

Breakfasts:

  • Eggs, toast & fruit
  • Cereal
  • Oatmeal
  • Cream of wheat
  • Yogurt, granola & pomegranate
  • Pot roast hash

Snacks:

  • Granola bars
  • Boiled eggs
  • Fruit
  • Peanut butter & jelly sammies

Lunches:

  • Leftovers
  • Egg salad sammies
  • Roast beef, apple and swiss sammies

Dinners:

  • Pot roast with potatoes and carrots
  • Beef and barley soup
  • Salad with roast beef, feta and red pepper
  • Tilapia with squash and broccoli
  • Salmon with red-skin potatoes and lima beans
  • Roast chicken and root vegetables with baked apples
  • Fettuccine with tomato sauce

Week 2 (week 2 shopping list)

Breakfasts:

  • Greek yogurt with granola and pomegranate
  • Eggs, toast & fruit
  • Oatmeal

Snacks:

  • Granola bars
  • Fruit
  • Eggs

Lunches & Dinners:

  • Chicken fingers, lentils & cauliflower
  • Carrot coconut soup
  • Pork chops, apples & greens
  • Chili

Week 1 (week 1 shopping list)

Breakfasts:

  • Eggs, toast & fruit
  • Oatmeal
  • Cereal

Snacks:

  • Granola bars
  • Fruit
  • Peanut butter & jelly
  • Boiled eggs

Lunches & Dinners:

  • Shrimp with sausage and tomatoes
  • Baked chicken drumsticks with cornbread and peas
  • Ravioli with mushrooms, sweet potato and sage
  • Chicken fingers with cauliflower and lentils

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