14-Day Shopping and Meal Plan
During this time of concern about COVID-19, some people are choosing or needing to isolate themselves and their families at home. If you and your family need to stay home for an extended period of time, planning and serving meals can be a challenge. We have created the following meal plans, recipes, and shopping list to make it a little easier.
Shopping and Planning Tips
- Buy the foods your family would typically eat. Now is not the best time to experiment with new recipes.
- Buy what you can afford and what you have room to store in your house. For example: If you have a small freezer, focus on stocking more canned goods.
- Make sure to have a can opener. Having a strainer on hand may be useful but is not needed
- Rinse canned vegetables and beans before using them to lower the sodium content and create a healthier meal.
- Many meals can be made ahead of time and frozen, especially soups, chilis, and casseroles. Choose your favorite recipe and keep a few in the freezer for later meals.
- Scrambled eggs can be cooked at once in bulk and stored in the fridge for up to 4 days.
- Instant oatmeal, instant rice, and instant potatoes can all be substituted for the real thing.
- Canned chicken can be used as a substitute for fresh chicken
- Cooked eggs can be used as a substitute for meat in most dishes. For example, if a recipe calls for chicken, you can use boiled eggs instead. Or you could use half chicken, half cooked eggs.
- Cottage cheese is another excellent protein source that can be used in many dishes. Try it in casseroles.
- Vegetables with the most protein include lima beans, soybean sprouts, green peas, spinach, sweet corn, asparagus, artichokes, Brussels sprouts, mushrooms, and broccoli.
- Some grains with the most protein include quinoa, whole-wheat pasta, oatmeal, and cornmeal.
- Meatless meals are a great option, even if you are not vegetarian. Eggplants and mushrooms are great meatless options.
- Save money by shopping with grocery-store coupons. You can get coupons in the mail or at the grocery store. You also can use grocery store apps to save even more.
- Stock 1 gallon of water per day per person in your household.
- Be creative! These recipes and meal plans are just suggestions. For example: If your family doesn’t like canned tuna, swap it for another protein of your choice.
- ALLERGEN INFORMATION: These meal ideas contain several common allergens: peanuts or tree nuts, wheat, eggs, and milk. If someone in your family has an allergy, here are some common substitutions:
- Nut butters (peanut butter, almond butter, etc.): substitute sunflower butter, soy nut butter, etc.
- Peanut butter: if there is no nut allergy, substitute with a different nut butter, like almond butter.
- Wheat: substitute wheat noodles/bread/tortillas with non-wheat versions.
- Milk: substitute cow’s milk with soy milk, almond milk, or lactose-free milk.
- Eggs: substitute with tofu, bananas, or applesauce.
Freezer Tips
- Buy in bulk to save money. Stock your freezer with a variety of 2- to 3-pound packages or bags of meat such as ground beef, turkey, chicken, pork, and fish. Unseasoned frozen vegetables are useful to have on hand to add to recipes and soups or as an inexpensive side to add to any meal.
- Bread, tortillas, and microwaveable rice can all be frozen and
last weeks longer than they would in the cabinet or pantry. - Milk and cheese both freeze well in their original packaging.
GROCERY LIST: This grocery list is for a family or household of FOUR. Please cut in half for two, or
multiply for larger families.
STARCHES
1 large tub of quick oats OR 2 boxes of individual instant oats
1 box of spaghetti noodles
8 servings of instant mashed potatoes
1 to 2 large boxes of dry cereal (Cheerios, Toasted Oats, granola, or Raisin Bran)
1 large box of instant rice
4 loaves of bread (Any variety. Can replace with quick bread mix, rolls, or biscuits.)
3 packages of instant pancake mix (about 32 pancakes)
1 package of bagels (any variety)
8 cups of dry noodles (any variety)
1 package of English muffins
1 box of macaroni and cheese mix
MEATS/PROTEINS
4 pounds of ground meat (beef, turkey, chicken)
10 chicken breasts (frozen or fresh) or chicken thighs
1 12-count carton of eggs
6 cans of canned chicken (or tuna or salmon)
Pepperoni (optional)
1 large package of bacon
DAIRY
3 gallons of milk
1 package of sliced cheese
1 package of mozzarella cheese (shredded preferred)
1 package of cream cheese (optional)
COOKING STAPLES
3 24-ounce cans of marinara sauce/pasta sauce
1 bottle of vegetable oil
3 cans of cream of chicken soup
Salt/pepper
4 packages of Ramen noodles
1 jar of jelly/jam
2 jars of peanut butter (30 ounces)
1 jar of light mayonnaise
Butter
1 jar of pickle relish (optional)
1 bunch of celery (optional)
1 dry ranch powder packet (optional)
12 cans of chicken noodle soup
8 cans of vegetable soup
4 cans of tomato soup
1 package of dried fruit (any variety)
Seasonings (optional): garlic, onion powder, parsley, oregano, cinnamon, nutmeg, chili powder, thyme
Vegetable broth
Vanilla extract
Syrup (optional)
Lemon/lime juice (optional)
FRUITS/VEGETABLES
15 cans of vegetables, any variety
4 cans of fruit (oranges, pears, peaches)
2 packages of fruit cups
1 1-pound bag of apples (about 10 apples)
3 cans of corn
5 cans of crushed tomatoes
3 cans of kidney beans (can substitute other beans)
3 cans of black beans (can substitute other beans)
3 cans of mixed vegetables
1 onion (or 1 package of frozen chopped onion)
1 red onion
1 package of raw carrots (or 2 cans of carrots)
1 can of peas (or 1 package of frozen peas)
1 package frozen mixed vegetables
BEVERAGES
Water bottles, water jugs, or a water filter
Shelf-stable juice
Coffee
Tea
SNACKS
12 individual packets of peanut butter crackers
16 to 20 granola bars (typically come in boxes of 8)
1 box of saltine- or Ritz-type crackers (low sodium or unsalted tops)
1 bag of tortilla chips
2 bags of snack foods (Chex Mix, Goldfish, pretzels)
1 bag or jar of popcorn kernels
THE 14-DAY MEAL PLAN DAY 1/14
BREAKFASTOatmeal and dried fruit*If your family does not like oatmeal, |
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1 serving = ½ cup oatmeal and ¼ cup dried fruit Calories: 410 |
LUNCHSpaghetti and meat sauce*If you are running low on ground beef, add cooked eggs for more protein, or substitute beef with canned chicken. *Use your favorite canned beans to make meatless spaghetti. |
In a separate pot, cook 8 ounces (½ box) of spaghetti noodles in boiling water until tender. Then strain the noodles, and combine the sauce, meat, and noodles in a single dish to serve. Optional: Pair with rolls or garlic bread. |
1 serving = approximately 1 cup spaghetti and meat sauce Calories: 644 calories |
DINNER2-Step chicken and vegetables*Use chicken thighs or canned chicken as cheaper alternatives to chicken breasts. *If your family likes fish, you can use canned tuna in this dish. |
Stir 1 can of cream of chicken soup with ½ cup of water in a pot or skillet until boiling. Then return the chicken to the skillet, and reduce heat to simmer for 10 minutes. Serve with 2 cups of instant mashed potatoes and 1 can of warmed vegetables of your choice. |
1 serving = ½ chicken breast, ½ cup mashed potatoes, ½ cup canned vegetables Calories: 320
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SNACKSGranola bar |
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DAY 2/14 THE 14-DAY MEAL PLAN
BREAKFASTCereal with milk, fruit |
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1 serving = 1 cup dried cereal, ½ cup milk, 1 medium piece of fruit Calories: 350 |
LUNCHPeanut butter crackers and
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Serving size: 1 cup vegetable soup + Calories: 410 |
DINNERBaked seasoned chicken breast
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Bake in the oven at 400 degrees for 10 minutes. Flip over and bake for 15 more minutes. Cook 2 cups of instant rice according to instructions on the box, and heat up 1 can of canned vegetables or 1 bag frozen vegetables to serve as sides. |
1 serving = ½ chicken breast, ½ cup mashed potatoes, ½ cup canned vegetables Calories: 410
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SNACKSApple slices and peanut butter |
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Calories: 188 |
THE 14-DAY MEAL PLAN DAY 3/14
BREAKFASTPancakes and bacon |
Fry the bacon in a pan. Serve 2 pancakes with 2 slices of bacon, and top pancakes with jelly, peanut butter, or sugar-free syrup. |
Serving size: 2 pancakes + 2 slices of bacon + 2 Tbsp topping Calories: 366 |
LUNCHRamen noodles and crackers topped
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Serving size: 1 packet Ramen + 1 cooked egg + ½ cup canned vegetables + 10 to 15 crackers Calories: 422 |
DINNERFour-can chili with tortilla chips/crackers*Make your own chips! Preheat the oven to 350 degrees. Brush tortillas with oil (or put a little oil on a paper towel and spread it). Stack the tortillas, and cut the pile in eighths. Bake them in a single layer until golden brown and crisp, about 12 to 15 minutes. |
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Serving size: 1 cup finished chili and 10 to 15 tortilla chips/crackers Calories: 295 |
SNACKSPeanut butter sandwich |
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Serving size: 1 sandwich Calories: 327 |
DAY 4/14 THE 14-DAY MEAL PLAN
BREAKFASTOatmeal and dried fruit*If your family does not like oatmeal, grits are a great alternative. |
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1 serving = ½ cup oatmeal and ¼ cup dried fruit Calories: 410 |
LUNCHChicken salad sandwich + veggies*Use tuna if you prefer. |
Refrigerate leftovers for 1 to 2 days. |
Serving size: ½ cup chicken salad and Calories: 422 |
DINNERGrilled cheese with vegetables*Look for soup with low sodium or no added salt. |
Serve with heated canned or frozen vegetables. |
Serving size: 1 grilled cheese sandwich Calories: 416 |
SNACKSChicken noodle soup and crackers*Look for soup and crackers with low sodium or no added salt. |
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Serving size: 1 can chicken noodle soup + 10 crackers Calories: 230 calories |
THE 14-DAY MEAL PLAN DAY 5/14
BREAKFASTPancakes and bacon |
Fry the bacon in a pan. Serve 2 pancakes with 2 slices of bacon, and top pancakes with jelly, peanut butter, or sugar-free syrup. |
Serving size: 2 pancakes + 2 slices of bacon + 2 Tbsp topping Calories: 366 |
LUNCHMini pizza*Mini pizzas can be made with almost any kind of bread. Try it on a slice of white or whole-wheat bread, or use a tortilla. |
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Serving size: 1 English muffin or 1 bagel or 2 slices of bread (2 mini pizzas) Calories: 360 |
DINNERItalian noodles with ground beef and canned vegetables*Look for vegetables with low sodium or no added salt. |
Cook 2 cups of dry noodles, and add ½ cup marinara sauce until thoroughly coated. Add the cooked ground beef and stir. Sprinkle with parsley or oregano for added flavor. Serve with heated canned vegetables. |
Serving size = 1 cup noodles and meat sauce, and ½ cup cooked canned vegetables Calories: 285 |
SNACKSPopcorn with dried fruit |
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1 serving = 1 cup popcorn and ½ cup dried fruit Calories: 207 |
DAY 6/14 THE 14-DAY MEAL PLAN
BREAKFASTOatmeal and dried fruit*If your family does not like oatmeal, grits are a great alternative. |
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1 serving = ½ cup oatmeal and ¼ cup dried fruit Calories: 410 |
LUNCHPeanut butter and jelly sandwich, fruit, and snack mix |
Serve with 1 fresh mandarin orange or canned fruit and ½ cup of snack crackers, like whole-grain Goldfish or Chex Mix. |
1 serving = 1 peanut butter and jelly sandwich, 1 small mandarin orange, and ½ cup snack crackers Calories: 487 |
DINNERGrilled cheese with vegetables*Look for vegetables with low sodium or no added salt. |
Serve with heated canned or frozen vegetables. |
Serving size: 1 grilled cheese sandwich Calories: 416 |
SNACKSGranola bar |
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THE 14-DAY MEAL PLAN DAY 7/14
BREAKFASTCereal with milk, fruit |
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1 serving = 1 cup dried cereal, ½ cup milk, 1 medium piece of fruit Calories: 350 |
LUNCHChicken salad sandwich and snack mix*Use tuna if you prefer. For a meatless salad, use eggs. |
Refrigerate leftovers for 1 to 2 days. |
Serving size: ½ cup chicken salad Calories: 400 |
DINNERVegetable fried rice*You can use frozen vegetables. |
In a separate bowl, beat 4 eggs. Stir in 1 cup of milk and ½ cup of canned or warmed frozen peas, and pour mixture over the hot rice mixture. Continue to stir until eggs are firm and mixture is warm. |
Serving size: 1½ cups Calories: 350 |
SNACKSRanch snack mix |
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Serving size: 1 cup Calories: 150 |
DAY 8/14 THE 14-DAY MEAL PLAN
BREAKFASTPancakes and bacon |
Fry the bacon in a pan. Serve 2 pancakes with 2 slices of bacon, and top pancakes with jelly, peanut butter, or sugar-free syrup. |
Serving size: 2 pancakes + 2 slices of bacon + 2 Tbsp topping Calories: 366 |
LUNCHSpaghetti and meat sauce*If you are running low on ground beef, add cooked eggs for more protein. *Make a meatless spaghetti using your favorite beans to add protein. |
In a separate pot, cook 8 ounces (½ box) of spaghetti noodles in boiling water until tender. Then strain the noodles and combine the sauce, meat, and noodles in a single dish to serve. Optional: Pair with rolls or garlic bread. |
1 serving = approximately 1 cup spaghetti and meat sauce Calories: 644 |
DINNERFour-can chili with tortilla chips*Look for vegetables and broth with low sodium or no added salt. |
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Serving size: 1 cup finished chili and 10 to 15 tortilla chips/crackers Calories: 295 |
SNACKSPopcorn with dried fruit |
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1 serving = 1 cup popcorn and ½ cup Calories: 207 |
THE 14-DAY MEAL PLAN DAY 9/14
BREAKFASTCereal with milk, fruit |
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1 serving = 1 cup dried cereal, ½ cup milk, 1 medium piece of fruit Calories: 350 |
LUNCHGrilled cheese with vegetables*Look for canned vegetables with low sodium or no added salt. |
Serve with warmed canned or frozen vegetables. |
Serving size: 1 grilled cheese sandwich Calories: 416 |
DINNER2-Step chicken and vegetables*Use chicken thighs or canned chicken as cheaper alternatives to chicken breasts. |
Stir 1 can of cream of chicken soup with ½ cup of water in a pot or skillet until boiling. Then return the chicken to the skillet and reduce heat to simmer for 10 minutes. Serve with 2 cups of instant mashed potatoes and warmed canned vegetables of your choice. |
1 serving = ½ chicken breast, ½ cup mashed potatoes, ½ cup canned vegetables Calories: 320 |
SNACKSGranola bar |
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DAY 10/14 THE 14-DAY MEAL PLAN
BREAKFASTOatmeal and dried fruit*If your family does not like oatmeal, grits are a great alternative. |
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1 serving = ½ cup oatmeal and ¼ cup dried fruit Calories: 410 |
LUNCHTomato soup and crackers*Look for soup and crackers with low sodium or no added salt. |
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Calories: 453 |
DINNERVeggie pasta*Add your favorite canned beans, canned chicken, or canned tuna to increase protein in this dish. |
Heat 2 tablespoons of vegetable oil in a skillet over medium heat, and add 3 cans of cooked mixed vegetables, drained, and sauté until warm. Add 2 cans of tomatoes and stir thoroughly. Add a sprinkle of garlic salt, oregano, salt, pepper, or other seasonings you have on hand. Add the cooked noodles and simmer, covered, on low heat. |
1 serving = 1½ cups Calories: 336 |
SnacksChicken noodle soup and crackers*Look for soup and crackers with low sodium or no added salt. |
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Serving size: 1 can chicken noodle soup + 10 crackers Calories: 230 |
THE 14-DAY MEAL PLAN DAY 11/14
BREAKFASTCereal with milk, fruit |
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1 serving = 1 cup dried cereal, ½ cup milk, 1 medium piece of fruit Calories: 350 |
LUNCHPeanut butter and jelly sandwich, fruit, and snack mix |
Serve with 1 fresh mandarin orange and ½ cup of snack crackers like whole-grain Goldfish or Chex Mix. |
1 serving = 1 peanut butter and jelly sandwich, 1 small mandarin orange, and 1/2 cup snack crackers Calories: 487 |
DINNERFour-can chili*Look for vegetables and broth with low sodium or no added salt. |
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Serving size: 1 cup finished chili and Calories: 295 |
SnacksToasted bagel or bread |
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Calories: 580 |
DAY 12/14 THE 14-DAY MEAL PLAN
BREAKFASTPancakes and bacon |
Fry the bacon in a pan. Serve 2 pancakes with 2 slices of bacon, and top pancakes with jelly, peanut butter, or sugar-free syrup. |
Serving size: 2 pancakes + 2 slices of bacon + 2 Tbsp topping Calories: 366 |
LUNCHMini pizza*Mini pizzas can be made with almost any kind of bread. Try it on a slice of white or whole-wheat bread, or use a tortilla. |
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Serving size: 1 English muffin or 1 bagel or 2 slices of bread (2 mini pizzas) Calories: 360 |
DINNERBaked seasoned chicken and vegetables*Use chicken thighs or canned chicken as cheaper alternatives to chicken breasts. |
Bake in the oven at 400 degrees for 10 minutes. Flip over and bake for 15 more minutes. Cook 2 cups of instant rice according to instructions on the box, and heat up 1 can of vegetables or 1 bag of frozen vegetables to serve as sides. |
1 serving = ½ chicken breast, ½ cup rice, ½ cup canned vegetables Calories: 320 |
SnacksApple slices and peanut butter |
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Calories: 188 |
THE 14-DAY MEAL PLAN DAY 13/14
BREAKFASTOatmeal and dried fruitIf your family does not like oatmeal, grits are a great alternative. |
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1 serving = ½ cup oatmeal and ¼ cup dried fruit Calories: 410 |
LUNCHPeanut butter crackers and
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Serving size: 1 cup vegetable soup + Calories: 410 |
DINNERMeat and veggie mac*If you are looking for an alternative to meat, make this dish a Tuna Mac by adding drained canned tuna. Or add canned beans for a Veggie Mac. |
Return the macaroni and vegetables to the pan. Add 1½ cups of cooked ground beef. Add the cheese sauce mix, along with milk and butter as directed on the package, to the macaroni mixture and stir. Cook over low heat for 1 to 2 minutes or until heated through. |
Serving size = 1½ cups Calories: 370 |
SnacksChicken noodle soup and crackers*Look for soup and crackers with low sodium or no added salt. |
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Serving size: 1 can chicken noodle soup + 10 crackers Calories: 230 |
DAY 14/14 THE 14-DAY MEAL PLAN
BREAKFASTCereal with milk, fruit |
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1 serving = 1 cup dried cereal, ½ cup milk, 1 medium piece of fruit Calories: 350 |
LUNCHGrilled cheese with vegetables |
Serve with warmed canned or frozen vegetables. |
Serving size: 1 grilled cheese sandwich Calories: 416 |
DINNERVegetable fried rice*You can use frozen vegetables. |
In a separate bowl, beat 4 eggs. Stir in 1 cup of milk and ½ cup of canned or warmed frozen peas, and pour mixture over the hot rice mixture. Continue to stir until eggs are firm and mixture is warm. |
Serving size: 1½ cups Calories: 350 |
SnacksGranola bar |
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More recipe ideas
If some of these foods are not right for your family, here are a few more recipe ideas you might like to try.
BREAKFAST
Breakfast Burritos
Makes 2 servings
Calories: 240
Fat: 10g
Protein: 12g
Carbohydrates: 24g
Ingredients:
2 eggs (whole, liquid, or powdered)
2 Tbsp milk (1 percent or nonfat/skim)
2 large whole-wheat tortillas (warmed)
½ ounce cheddar cheese (shredded)
¼ cup salsa
Shred the cheddar cheese. Beat together the eggs and milk in a small bowl. Lightly coat a skillet with nonstick cooking spray. Pour the egg mixture into pan and cook, stirring constantly, over medium to low heat until eggs become firm. Remove from heat (eggs will continue to cook). Spoon half of egg mixture down the center of each tortilla. Top each with half of the cheese. Fold or roll tortilla and serve with salsa.
This hot breakfast is easy to wrap in foil or parchment and take with you if time is short. If you want to cut back on fat and cholesterol, substitute 2 egg whites for a whole egg. Use fresh salsa to reduce sodium.
Yogurt Parfait
Makes 4 servings (1¼ cup)
Calories: 170
Fat: 1.5g
Carbohydrates: 5g
Protein: 39g
Ingredients:
2 very ripe medium bananas (optional)
1 6-ounce container (or ¾ cup) plain, low-fat yogurt
¼ tsp ground cinnamon or vanilla extract
2 cups cut fresh fruit or canned fruit of your choice
2 cups cereal of your choice
Peel bananas and place in medium bowl. Use a fork to mash bananas. Stir yogurt and cinnamon or vanilla into banana. In four 12-ounce jelly jars, glasses, or cups, alternate layers of yogurt mixture, fruit, and cereal. Serve immediately.
BREAKFAST
Cheese omelet
Makes 1 serving
Calories: 407
Fat: 31g
Carbohydrates: 2g
Protein: 27g
Ingredients:
3 eggs
2 Tbsp shredded or grated cheese
¼ cup milk
1 slice toast
*Throw in some leftover veggies for more fiber!
Combine the eggs, cheese, and milk in a bowl and mix thoroughly. Pour into a skillet heated on medium. Cook until the eggs are set on one side. Then gently fold into an omelet shape. Serve with toast.
Oatmeal muffins
Makes 4 servings
Serving size: 2 oatmeal muffins + 2 Tbsp topping
Calories: 468
Fat: 27g
Carbohydrates: 42g
Protein: 14g
Ingredients:
1 cup milk
1 cup quick oats
1 egg
¼ cup vegetable oil
1 cup flour
¼ cup sugar
½ tsp salt
Toppings (optional): peanut butter, nut butter, regular butter, or jelly
In a small bowl, combine the milk and oats. Let soak for 15 minutes.
In a separate bowl, beat together the egg and oil. Add the oatmeal mixture and stir.
In a third bowl, mix together flour, sugar, baking powder, and salt. Stir the flour mixture into wet ingredients.
Spoon batter into prepared muffin cups until cups are 2/3 full. Bake in oven at 425 degrees for 20 to 25 minutes.
LUNCH
Baked Spicy Fish (catfish or any white fish)
Makes 4 servings (4-ounce fillets)
Calories: 120
Fat: 6.5g
Carbohydrates: 15g
Protein: 0g
Ingredients:
1 pound catfish fillets
Multiherb seasoning (or your favorite seasonings)
Dash of salt
Olive oil or other
Lemon juice (optional)
Thaw fish according to package directions. Preheat oven to 375 degrees. Separate fish into four fillets or pieces. Place fish on ungreased baking pan. Drizzle oil over fish. Sprinkle with seasonings. Bake until fish flakes easily with a fork, about 15 to 20 minutes.
Pan-Fried Spicy Fish (catfish or any white fish)
Makes 4 servings (4-ounce fillets)
Calories: 135
Fat: 6.5g
Carbohydrates: 15g
Protein: 4g
Ingredients:
1 pound catfish fillets
Multiherb seasoning (or your favorite seasonings)
Dash of salt
½ cup of cornmeal
1 egg
½ tsp hot pepper sauce
1–2 Tbsp canola, vegetable, or peanut oil
Lemon juice (optional)
Thaw fish according to package directions. Heat oil in a nonstick skillet over medium heat. Beat egg and hot pepper sauce in a shallow dish. In another dish, mix cornmeal and spices. Separate fish into four fillets or pieces. Dip each piece of fish in egg mixture and then coat with cornmeal. Add fish to skillet and cook 4 to 8 minutes, turning once. Fish is done when it flakes easily with a fork and reaches an internal temperature of 145 degrees.
LUNCH
South of the Border Salad
Makes 4 servings
Servings size: 1 cup
Calories: 506
Fat: 12g
Carbohydrates: 88g
Protein: 22g
Ingredients:
2 cans corn, drained and rinsed
2 cans black beans, drained and rinsed
1/3 cup lemon juice
1 tsp pepper
1 tsp ground cumin (optional)
1 can diced tomatoes with green chilies (Rotel is an example)
1 medium onion, chopped
3 Tbsp oil (olive or vegetable)
Tortilla chips
Dressing Ingredients:
3 Tbsp olive oil (or canola oil)
1/3 cup lemon juice
½ tsp pepper
1 tsp ground cumin (optional)
Mix the corn, beans, tomatoes, and onion in a large bowl. In a separate bowl, mix the dressing ingredients. Pour the dressing over the corn mixture and mix well. Cover and refrigerate for 2 hours before serving.
Serve with tortilla chips.
Baked Fish and Vegetables
Makes 4 servings
Serving size: 4 ounces fish and ½ cup of vegetables + ½ cup rice
Calories: 575
Fat: 22g
Carbohydrates: 50g
Protein: 60g
Ingredients:
4 4-ounce filets of white fish (thawed, if frozen)
2 cups of canned or frozen mixed vegetables
1 onion, diced
1 tsp lemon juice
1 Tbsp parsley flakes
2 cups instant rice or cooked rice
Preheat the oven to 450 degrees. Place each fish fillet in the center of a large square of aluminum foil.
Combine the frozen vegetables and diced onion in bowl and mix. Spoon ¼ of the vegetables around each fillet.
Sprinkle lemon juice and parsley over the top of each fillet.
Fold the foil up over the fish and vegetables and fold the ends securely to make a leak-proof seal. Bake for 10 minutes or until fish flakes easily with a fork. Serve immediately over cooked rice.
DINNER
Greek Pork Chops with Vegetables and Mashed Potatoes
Makes 4 servings
Serving size: 1 pork chop + ½ cup canned vegetables + ½ cup instant potatoes or instant rice
Calories: 384
Fat: 8g
Carbohydrates: 37g
Protein: 18g
Ingredients:
1 Tbsp vegetable oil
2 garlic cloves, chopped
1 Tbsp balsamic vinegar
1 Tbsp oregano
Salt and pepper
4 pork cutlets or boneless pork chops
Ziploc bag
In a small bowl, combine the vegetable oil, garlic, balsamic vinegar, oregano, salt, and pepper. Stir to mix. Place the pork cutlets in a Ziploc bag or bowl and pour the spice mixture over the top. Make sure the pork chops are coated in the spice mixture. Marinate for 20 minutes.
Place a large skillet over high heat until very hot. Add the pork to the dry skillet.
Cook 7 minutes on each side, until the pork chops are crispy and the internal temperature is 145 degrees.
Serve with ½ cup of instant potatoes or rice and ½ cup of warmed canned vegetables.
Golden Salmon Patty with Rice and Veggies
Makes 4 servings
Calories: 345
Fat: 17g
Carbohydrates: 24g
Protein: 16g
Ingredients:
1 14- to 15-ounce can salmon (not fresh)
1 Tbsp lemon juice
cold water
2 large eggs
½ cup bread crumbs or cracker crumbs
½ chopped onion
1 Tbsp vegetable oil
*If you prefer, use Jack Mackerel to make patties.
Drain the liquid from the salmon can/packet into a liquid measuring cup. Add the lemon juice and enough cold water to the measuring cup to make ½ cup of liquid.
Place the salmon into a separate mixing bowl with the chopped onion. Beat the eggs, and add them to the bowl with the salmon and onion.
Add the liquid ingredients to the bowl, along with the bread crumbs. Mix thoroughly.
Use clean hands to form about 1/3 cup of the mixture into a patty. Repeat with the rest of the mixture to make 4 to 6 patties.
Heat the vegetable oil in a skillet, and cook the patties until golden brown on each side.
Serve with cooked rice and warmed canned vegetables.
Refrigerate leftovers within 2 hours, and eat within 3 to 5 days.
If you are looking for ways to increase your protein intake without meat, or if you are low on meat, don’t forget about vegetables, fruits, grains, dairy, eggs, nuts, and seeds that are also great protein sources.
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Protein in Common Nonmeat Foods |
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Data from USDA Agricultural Research Service Food Data Central at https://fdc.nal.usda.gov/ |
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Food |
Amount of protein |
Food |
Amount of protein |
Vegetables |
Dairy and eggs |
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Lima beans |
11.6 grams per cup |
Low-fat Greek yogurt |
8.5–15.0 grams per cup |
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Green peas |
8.6 grams per cup |
Skim milk |
8.0 grams per 8-ounce glass |
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Spinach |
5.3 grams per cup |
Whole milk |
7.5 grams per 8-ounce glass |
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Black-eyed peas |
5.2 grams per cup |
Full-fat, plain yogurt |
3.5–8.5 grams per cup |
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Collard greens |
5.2 grams per cup |
Dehydrated milk |
8.4 grams per ¼ cup |
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Sweet corn |
4.7 grams per cup |
Buttermilk |
7.9 grams per 8-ounce glass |
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Asparagus |
4.3 grams per cup |
One large egg |
6.3 grams |
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Sweet potatoes |
4.2 grams per cup |
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Brussels sprouts |
4.0 grams per cup |
Nuts |
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Mushrooms |
3.9 grams per cup |
Almonds |
6.0 grams per ounce |
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Broccoli |
3.7 grams per cup |
Pistachios |
6.0 grams per ounce |
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Mustard greens |
3.6 grams per cup |
Cashews |
4.3 grams per ounce |
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Walnuts |
4.3 grams per ounce |
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Fruits |
Hazelnuts |
4.3 grams per ounce |
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Avocados |
4.0 grams per cup |
Pecans |
2.6 grams per ounce |
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Blackberries |
2.0 grams per cup |
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Oranges |
1.7 grams per cup |
Seeds |
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Bananas |
1.3 grams per cup |
Pumpkin seeds |
8.5 grams per ounce |
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Cantaloupes |
1.5 grams per cup |
Peanuts |
6.9 grams per ounce |
|
Peaches |
1.4 grams per cup |
Sunflower seeds |
5.5 grams per ounce |
|
Flaxseeds |
5.2 grams per ounce |
||
Grain products |
|||
|
Yellow cornmeal (uncooked) |
9.9 grams per cup |
||
|
Quinoa |
8.1 grams per cup |
||
|
Egg noodles |
7.3 grams per cup |
||
|
Pasta |
7.2 grams per cup |
||
|
Wild rice |
6.5 grams per cup |
||
|
Brown rice |
5.5 grams per cup |
||
|
White rice |
4.3 grams per cup |
||
|
Grits |
2.9 grams per cup |
||
|
Canned hominy |
2.4 grams per cup |
||
References
U.S. Department of Agriculture. (n.d.). Choose MyPlate. MyPlate Kitchen. Retrieved from https://www.choosemyplate.gov/myplatekitchen
KOMO News. (2020, March 5). Best foods to stock up for an extended home stay from coronavirus. Retrieved from https://komonews.com/news/coronavirus/uw-the-best-foods-to-stock-up-for-an-extended-home-stay-from-coronavirus
U.S. Department of Agriculture. (n.d). National Agricultural Library. USDA Nutrient Data Laboratory. Retrieved from https://www.nal.usda.gov/fnic/usda-nutrient-data-laboratory
Epicurious. (2020, March 2). An All-Pantry Meal Plan for Coronavirus and Other Perilous Times. Retrieved from https://www.epicurious.com/recipes-menus/all-pantry-meal-plan-for-coronavirus-and-other-emergencies-article
Iowa State University, Extension and Outreach. (n.d). Spend smart. Eat smart. Retrieved from http://spendsmart.extension.istate.edu/recipe/meat-veggie-mac/
Purdue University, Eat Gather Go. (n.d). Nutrition Education Program. Retrieved from https://www.eatgathergo.org/recipes/
Iowa State University, Extension and Outreach (n.d). Nutrition Education Program. Retrieved from https://ebtshopper.com/ct-breakfast-burritos/
The information given here is for educational purposes only. References to commercial products, trade names, or suppliers are made with the understanding that no endorsement is implied and that no discrimination against other products or suppliers is intended.
Publication 3430 (POD-07-20)
Prepared by Lisa Nunier and Tess Phillips, Mississippi State University dietetic interns; David Buys, PhD, MSPH, CPH, Extension State Health Specialist; and Juaqula Madkin, MS, RDN, LD, CDCES Extension Instructor and Registered Dietitian, Department of Food Science, Nutrition, and Health Promotion. Reviewed by Amanda Conrad, RD, Instructor, Food Science, Nutrition, and Health Promotion; Mary Nelson Robertson, PhD, CHES, Extension Associate III; and Katie Crawford Buys, DNP, MPH, RN, NP-C, Assistant Professor, University of Alabama at Birmingham.
Copyright 2020 by Mississippi State University. All rights reserved. This publication may be copied and distributed without alteration for nonprofit educational purposes provided that credit is given to the Mississippi State University Extension Service.
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