Meal plan with Shopping List

On Sunday morning, catching up on your sleep or cozying up on the couch for a Netflix marathon appeals much more than trekking out to the supermarket. But one quick trip is less stressful and time-consuming than attempting to navigate the produce section and express lane multiple weeknights after work. And if you go with an organized grocery list and meal plan, you never have to stare into your fridge wondering, "What's for dinner?" or resort to take-out.

To see just how easy—and delicious and healthy—it can be, use the grocery list and meal plan below. No crazy ingredients or complicated recipes here! And if you make the recipes when you have time on Sunday, you can toss together the rest of the week's meals in minutes by combining staples you have on hand with leftovers.

Grocery List
1 bunch parsley
1 head broccoli
1 head cauliflower
2 (10-ounce) bags salad greens
1 sweet potato
1 avocado
1 lemon
1 head garlic
100% whole-wheat sandwich bread
Whole-wheat pitas
1 pack 6-inch whole-wheat tortillas
Natural almond butter
1 tin anchovies
1 jar black olives
Fennel seeds
Red pepper flakes
1 dozen eggs
1 wedge aged Parmesan cheese
Low-fat cheddar cheese
8 boneless, skinless chicken thighs (about 2 pounds)
1 pouch (4 ounces) smoked salmon

Pantry Items
Long-grain brown rice
Rolled oats
1 can (3 ounces) low-mercury tuna
1 can (15 ounces) no-salt added chickpeas
Low-sodium chicken broth
No-salt added tomato sauce
Salsa
Raisins
Dijon mustard
Extra-virgin olive oil
White wine vinegar
Cooking spray
Salt
Pepper
Sugar

Prep Recipes

Roman-Style Roast Chicken
Serves: 1 with leftovers

Ingredients:
2 teaspoons fennel seeds
1/4 teaspoon red pepper flakes
1/2 teaspoon salt
2 cloves garlic, minced
1 tablespoon extra-virgin olive oil
8 boneless, skinless chicken thighs (about 2 pounds), trimmed
Cooking spray

Directions:
1. Preheat oven to 350 degrees.
2. In a large mixing bowl, combine fennel seeds, red pepper flakes, salt, garlic, and oil. Add chicken thighs and toss to coat well. Spray a baking sheet with nonstick cooking spray, and arrange chicken in a single layer. Roast until chicken registers 165 degrees on an instant read thermometer, about 25 to 30 minutes.

All-Purpose Vinaigrette
Makes:1 1/4 cups

Ingredients:
1/2 cup extra-virgin olive oil
1/4 cup white wine vinegar
1/4 cup water
2 tablespoons minced shallot
1 teaspoon Dijon mustard
1/4 teaspoon salt
1/8 teaspoon sugar
Pepper

Directions:
In a mason jar, combine all ingredients, adding pepper to taste, and shake well to blend. Store in the refrigerator for up to 2 weeks. Bring to room temperature before shaking and serving for each use.

Roasted Vegetables
Serves: 1 with leftovers

Ingredients:
1 head broccoli, broken down into florets
1 head cauliflower, broken down into florets
1 sweet potato, cut into 1-inch pieces
1 tablespoon extra-virgin olive oil
Salt
Pepper

Directions:
1. Preheat oven to 400 degrees. Line two baking sheets with parchment or nonstick aluminum foil.
2. In a large mixing bowl, toss together broccoli, cauliflower, sweet potato, and olive oil (working in two batches if needed). Season to taste with salt and pepper. Divide mixture evenly between prepared baking sheets. Roast until tender and beginning to brown, about 30 minutes. Let cool and store in sealed containers in the refrigerator for up to a week.

Herbed Brown Rice
Makes:4 cups

Ingredients:
1 1/2 cups long-grain brown rice
2 1/3 cup water
1 teaspoon olive oil
1/4 teaspoon salt
1/2 cup chopped parsley leaves

Directions:
1. Preheat oven to 375 degrees.
2. Place rice in an 8-by-8-inch baking dish. Bring water to a boil, and add to rice with oil and salt. Cover tightly with aluminum foil and bake for 1 hour.
3. Remove from the oven and stir in parsley. Let cool and store in sealed containers in the refrigerator for up to a week.

7-Day Meal Plan

Sunday
Breakfast:Whole-wheat toast with salsa-scrambled eggs
Lunch:Salad greens mixed with 3 ounces tuna, 1/4 cup herbed brown rice, and 2 tablespoons all-purpose vinaigrette
Dinner:Roman-style roast chicken with roasted vegetables and herbed brown rice (Reserve 6 thighs, 3 cups brown rice, and 3 1/2 cups roasted vegetables for later in the week.)

Monday
Breakfast:Oatmeal with raisins and almond butter
Lunch:Salad greens mixed with 1/2 cup rinsed and drained chickpeas and 1 tablespoon all-purpose vinaigrette, stuffed into a toasted whole-wheat pita
Dinner:Roast vegetable frittata: Chop 1/2 cup leftover roasted vegetables and stir into 2 beaten eggs. Pour into a small nonstick skillet and bake at 350 degrees until set, about 12 minutes.

Tuesday
Breakfast:Whole-wheat toast with 1/8 avocado and 2 ounces smoked salmon
Lunch:Salad greens mixed with 1/2 cup chopped leftover chicken, 1 tablespoon grated Parmesan cheese, and 1 tablespoon all-purpose vinaigrette
Dinner:Roast vegetable quesadilla: Chop 1/2 cup leftover roasted vegetables, and toss with 1 ounce shredded low-fat cheddar. Place between 2 tortillas and cook in a skillet over medium heat until lightly brown on both sides. Serve with 1/8 mashed avocado and salsa.

Wednesday
Breakfast:Morning burrito: Scrambled eggs with salsa and 1/8 avocado wrapped in a whole-wheat tortilla
Lunch:Hummus and pita: Puree 1/2 cup rinsed and drained chickpeas with 1 teaspoon olive oil, 1 small clove garlic, and juice of 1/2 lemon.
Dinner: Italian chicken soup: Stir 1 crushed clove garlic, 1/2 cup diced leftover chicken, 1/2 cup leftover roasted vegetables, and 1/4 cup leftover brown rice into 2 cups low-sodium chicken broth. Heat over medium-low heat until steaming, about 5 minutes.

Thursday
Breakfast:Oatmeal with raisins and almond butter
Lunch:Salad greens mixed with 1/4 cup rinsed and drained chickpeas and 1 tablespoon all-purpose vinaigrette stuffed into a warm whole-wheat pita
Dinner:Chicken with tomatoes and olives: In a sauté pan, combine 1 teaspoon olive oil, 4 chopped black olives, and 1 anchovy fillet. Add 1/4 cup tomato sauce and 1 leftover chicken thigh, and cook until hot. Top with chopped parsley.

Friday
Breakfast:Whole-wheat toast with salsa-scrambled eggs
Lunch:Toss 1/4 cup rinsed and drained chickpeas, 1/8 diced avocado, and 1 tablespoon all-purpose vinaigrette, and serve over salad greens.
Dinner:Brown rice and roasted vegetable casserole: Combine 1 cup leftover roasted vegetables, 1 cup leftover brown rice, 1 egg, and 1/4 cup parsley in an oven-safe skillet. Top with 2 tablespoons shredded low-fat cheddar. Bake at 350 degrees until warmed through and cheese is melted, about 8 to 10 minutes. Reserve half for lunch tomorrow, and eat half with salad greens tossed with 1 tablespoon all-purpose vinaigrette.

Saturday
Breakfast:Whole-wheat toast with 1/8 avocado and 2 ounces smoked salmon
Lunch:Leftover brown rice and roasted vegetable casserole
Dinner:Pita pizza: Spilt 1 pita, and spread a thin layer of tomato sauce over each half. Top with leftover roasted vegetables, chopped olives, and 2 tablespoons grated Parmesan cheese. Broil until pizza is hot and cheese is browned, about 2 minutes.