And that's how its done.

Grocery list

• 1 Frozen 12 oz whole greens beans $1.97/ Fresh 12 oz $2.98
• 4 Frozen 14 oz Broccoli bags $1.44 (Fresh 12 oz bags $2.24) x 4 = $5.76
• 1 Frozen 22 oz bag Okra $2.48
• 1 Frozen 22 oz bag Mixed Pepper and onion $2.38
• 1 Frozen bag of chopped onions (2 onions) $1.98
• 2 Frozen bags of carrot chips $.98 x 2 = $1.98
• Total: $16.55

• 11 oz box of spinach $4.78
• 3 lb spaghetti squash $4.02
• 1 lemon $.48
• 2 sweet potatoes $2.20
• 1 zucchini $.74
• 5 bananas $1.48
• Total: $13.70

• 1 can tomato sauce $.72
• 1 can diced tomatoes $.72
• McCormick’s Thick N’ Zesty packet $1.24
• Parm cheese ($.48 per ounce, 1 cup used = $4)
• Cottage cheese ($.12 per oz, maybe $1 used)
• 2 single servings Non fat plain Greek yogurt $2.00
• Total: $9.68

• 18 Egg carton x 2 = $3.66
• 1 lb ground turkey $2.76
• 5 lb bag frozen chicken breast (8-10 breast) $10.33
• 4 lb bag frozen chicken thighs (7-8 thighs) $4.98
• 1 lb frozen shrimp $5
• Total: $26.73

My Pantry staples:

• garlic powder
• onion powder
• chili powder
• beef bullion powder or paste
• salt
• extra virgin olive oil or butter
• chicken stock
• hot sauce
• Vinegars
• low sodium soy sauce (asian food aisle) - Kung Pao Turkey
• rice vinegar or other white vinegar (asian food aisle)- Kung Pao Turkey
• sesame seed oil (asian food aisle) - Kung Pao Turkey
• liquid stevia or sweetener of choice - Kung Pao Turkey
• tin foil, sheet pans, 9x13 baking dish, skillet cooking pan

The 5 Day Meal Plan

• 2 eggs omelet, with peppers, onions and spinach X5 per person (2 adults)
• 1-2 eggs for Bishop and banana x 5
• at least 30 eggs, 10 oz box of fresh spinach and 1 bag (22 oz) of frozen mixed pepper and onions.

• Chicken Parm Bake: 4 servings
• Roasted Green beans: 4 servings

• 1 bag of frozen whole green beans
• 4- 5 Frozen- rock-solid chicken breast
• 1 can of tomato sauce
• 1 can diced tomatoes
• 1 packet of McCormick's Thick N Zesty
• 1 cup low fat cottage cheese
• 1/2 cup parmesean cheese (optional)

1. Pre heat over to 425.
2. Place frozen green beans on pan, spray with cooking oil spray and season. Pop them in the oven.
3. Mix together 1 can of tomato sauce, 1 can diced tomatoes and 1 packet of McCormick's Thick N Zesty.
4. Place 4-5 Frozen (yes frozen like a brick) Chicken breast in a baking dish. Season with salt.
5. Pour sauce mixture on top.
6. Top each chicken breast with a dollop of cottage cheese, then sprinkle with a little parm cheese.
7. Bake (both green beans and chicken) for about 30-35 minutes. DONE.

• Mels’ Healthy Meals Shrimp Scampi: 3 servings
• Roasted Okra: 4 servings

• 22 oz bag of frozen okra
• 1/2 cup frozen chopped onion
• 1 pound of frozen small, peeled deveined, tail off shrimp
• 2-3 pound spaghetti squash or whole wheat pasta
• 1 lemon or lemon juice
• 1-2 tbs white wine vinegar or stock (used in place of cooking wine)
• 2 tbs of stock (used in place of cooking wine)
• 1 tbs butter or olive oil
• garlic powder
• salt

1. Preheat oven to 425. Place frozen okra on pan, spray with cooking spray and season. Pop in oven for about 30-35 minutes.
2. Boil spaghetti squash or pasta.
3. Preheat skillet with 1 tbs of butter or oil, medium to high heat, add onions.
4. Add defrosted shrimp to pan, season with garlic powder and salt to taste. Cook until shrimp is cooked through and brown bits form.
5. Add vinegar and stock to pan, stir.
6. Add spaghetti squash "noodles" or pasta to pan, possibly a little more butter or oil if needed. Salt to taste.
7. Add juice of one lemon to pan, stir. Add lemon zest, optional. Serve and enjoy!

• “Melt in your mouth Chicken” 4-5 servings
• Roasted broccoli: 4 servings

• 2 bags (12 oz) of frozen broccoli
• 4- 5 Frozen- rock-solid chicken breast
• 1 cup greek yogurt
• 1/2 cup parm cheese (or other)
• 1 tsp garlic powder
• 1 tsp salt
• I used a dash of paprika (optional) or make it spicy with some red pepper flakes or cayenne pepper.

1. Preheat oven to 425. Place frozen broccoli on pan, spray with cooking spray and season.
2. Mix yogurt, parm cheese, seasonings together.
3. Slather frozen chicken breast with mix and place individually in tin foil.
4. Pop everything in oven for about 30-35 minutes.

• Baked Chicken Thighs: 3-4 servings
• Roasted carrots and broccoli: 4 servings

• 2 bags (12 oz) of frozen broccoli
• 2 bags (12 oz) of frozen carrots
• 7-8 defrosted chicken thighs (I peeled the skin off)
• Ingredients used in the Baked Drumsticks Recipe here

1. Preheat oven to 425.
2. Place frozen broccoli on pan, spray with cooking spray and season.
3. Place frozen carrot slices on pan, season with salt a garlic powder, and toss with 1-2 tbs olive oil. I even drizzled mine with some basalmic vinegar.
4. Prep chicken thighs using the Baked Drumsticks Recipe here.
5. Bake everything in the oven, take out veggies after about 30-40 minutes. Continue to cook chicken.

• Kung Pao Chicken over spinach: 4 servings
• Roasted Sweet potato slices: 4 servings

• 2 cups frozen pepper and onion mix
• 1 chopped zuchinni (fresh or frozen)
• 1 pound ground turkey meat- tubed meat is a little over $1 cheaper than the boxed kind, but is higher fat. Not a deal breaker though.
• Sauce mixture:
  • 3 tbs soy sauce
  • 2 tbs rice vinegar (found on Asian food aisle)
  • 1 tbs hot sauce
  • 1 tsp sesame seed oil
  • 1/2 tsp red pepper flakes
  • 1/2 tsp garlic powder
  • 1/8 +/- tsp liquid stevia (or sweetener of choice)
  • 2 tsp of arrowroot powder or cornstarch

1. I used two skillet pans, one to cook the meat and one to cook the veggies.
2. Preheat 2 pans with 1 tbs of oil, medium heat.
3. Add frozen peppers and onions, with chopped zucchini to one pan. Add turkey meat to the other pan. Season both with garlic powder and salt.
4. Cook until meat is brown, then drain juices.
5. Once veggies are soft, add meat to the veggie pan, stir.
6. Add Kung Pao sauce mixture to the pan and stir until thickened.
7. Eat over a handful of fresh spinach.