What’s for Dinner?Free Trial Week

Honey Pepper Pork Stir Fry

Slow Cooker Meatball Subs

Sheet Pan Parmesan Chicken

& Asparagus

One-Pot Mac & Cheese

Slow Cooker Butter Chicken

Sweet Corn & Shrimp Pasta

Creamy Chicken Tacos

Peanut Butter Chocolate Cake for

One

Instructions: Cut out each conversation starter and put in a bowl. Pass around the table, each person draws and answers one conversation starter.

What do you think the most important quality is a person can

have?

If you had to become a teacher for a day, what would you teach in class?

If you could make a new holiday, what would it be?

If you could ask an animal a question, what would it be?

What would you do differently than you parents if you swapped roles?

Can you describe the colors red, green and blue without using the

words red, green and blue?

Would you be friends with your parents if they transformed into

children? What would you do with them?

If you had a camera at school today, what picture would you have taken?

How do you think peanut butter is made?

If you could invent any toy in the world, what would you invent?

What would it do?

How do you think crayons are made? How do crayons get to be

different colors?

What makes something sink or float? What at the table do you

think will float?

Will the water lever in a glass of ice water change as the ice melts?

Explain your answer.

Where do bananas come from? Why do you think bananas change

from green to yellow in color?

Grocery list for 4 servings - Trial Week

☐ 1 Tbsp lime juice [Su] ☐ 12 ounces whole wheat bowtie pasta [S] ☐ salt☐ 1 1/2 Tbsp lemon juice [F] ☐ 8 ounces whole wheat elbow macaroni [W] ☐ kosher salt☐ 3 cups fresh fruit of choice [W] ☐ 24 ounces spaghetti sauce [M] ☐ ground black pepper☐ 1 pound asparagus [T] ☐ 1 1/2 tsp chili powder [Su]☐ 1 cucumber [Su] ☐ 3 Tbsp reduced-sodium soy sauce [Th] ☐ 1/4 tsp crushed red pepper flakes [S]☐ 1 bunch fresh cilantro [Su] ☐ 1/2 tsp sriracha (optional) [Th] ☐ 1 tsp cumin [F][Su]☐ 9 stalks green onions [S][Su] ☐ 2 cups brown rice [Th][F] ☐ 1 tsp curry powder [F]☐ 1 red bell pepper [Th] ☐ 3/4 cup full fat canned coconut milk [F] ☐ 1 tsp dried basil [S]☐ 4 cups salad greens [S] ☐ 8 hard taco shells [Su] ☐ 1 tsp dried oregano [M][Su]☐ 1 1/2" knob of fresh ginger root [F] ☐ 1 tsp garlic powder [W][Su]☐ 2 yellow onions [M][Th][F] ☐ 1/4 cup all-purpose flour [D] ☐ 1/2 tsp ground cinnamon [F]☐ 4 tsp minced garlic [M][Th][F][S] ☐ 1/4 cup unsweetened cocoa powder [D] ☐ 1 tsp Italian seasoning [T]

☐ 1/4 cup sugar substitute or granulated sugar [D] ☐ 1/4 tsp onion powder [Su]☐ 20 ounces canned pineapple chunks [Su] ☐ 1/4 tsp baking soda [D]☐ 15 ounces no salt added green beans [M] ☐ 2 Tbsp honey [Th] ☐ 2 pounds boneless skinless chicken breasts [T][Su]☐ 10 ounces Rotel [Su] ☐ 1/2 cup whole wheat bread crumbs [M][T] ☐ 1 1/2 pounds boneless skinless chicken thighs [F]☐ 1 cup reduced-sodium chicken broth [W] ☐ 1 pound lean ground beef [M]☐ 3 Tbsp tomato paste [F] ☐ 2 Tbsp cooking wine or sub beef broth [Th] ☐ 1 pound pork loin or loin chops [Th]

☐ 5 Tbsp olive oil [T][Th][S][Su] ☐ 12 ounces cooked shrimp [S]☐ 1/2 cup light mayonnaise [T][Su]☐ 1/4 cup salad dressing of choice [S] ☐ 4 whole wheat hoagie buns [M] ☐ 1 1/2 cups shredded cheddar cheese [W][Su]☐ 1 1/2 Tbsp reduced-sodium Worcestershire sauce [M][Th] ☐ 1/4 cup natural peanut butter [D] ☐ 1 cup shredded mozzarella cheese [M][W]☐ 1/2 tsp hot sauce [W] ☐ 1 1/3 cups shredded Parmesan cheese [M][T][W][S]

☐ 1 cup frozen peas [F]☐ 4 cups frozen sweet corn [T][S] ☐ 6 Tbsp butter [W][F][S]☐ 2 1/2 pounds frozen broccoli florets [W][Th][F] ☐ 1 1/3 cups milk [M][W][D]

☐ 5/8 cup plain Greek yogurt [F][Su]

[M] Slow Cooker Meatball Subs [Th] Honey Pepper Pork Stir Fry [Su] Creamy Chicken Tacos[T] Sheet Pan Parmesan Chicken [F] Slow Cooker Butter Chicken [D] Peanut Butter Chocolate Cake for One[W] One Pot Mac and Cheese [S] Sweet Corn and Shrimp Pasta

This Week's Meals

Dairy

Bread/BreakfastCondiments

Oils, Vinegars & Cooking Wine

Canned Goods

Frozen

Ethnic Foods

Cheese

Produce Spices

Baking

Meat, Poultry & Seafood

Pasta

**Freeze any meats that will not be used within 3 days, unless packaging indicates longer refrigeration life. **Please note the prep list is written assuming meals will be prepared on the day they are scheduled for. If you adjust the schedule, please use your discretion on proper food storage to ensure food safety.

Optional Weekend Prep List - 4 servings Oven:

• Preheat oven to 450°F. Rub 1 pound boneless skinless chicken breast with olive oil. Cover with parchment paper and bake for 30-45 minutes, or until chicken reads 165°F at the thickest part. Let cool slightly, then dice and place in a labeled storage container. [Su]

Stovetop/Rice Cooker:

• Cook brown rice according to package directions. Place in a labeled storage container and freeze until ready to use.

o 1 cup for Honey Pepper Pork Stir Fry [Th] o 1 cup for Slow Cooker Butter Chicken [F]

Cutting Board:

• Dice ¼ cup yellow onion. Place in a labeled storage container and refrigerate until ready to use. [M] • Cut 1 pound broccoli into bite-sized florets. Place in a labeled storage container and refrigerate until

ready to use. [W] • Thinly slice 1 yellow onion and 1 red bell pepper. Place in a labeled storage container and refrigerate or

freeze until ready to use. [Th] • Dice ½ yellow onion. Place in labeled storage container and refrigerate or freeze until ready to use. [F]

Meats:

• Place 1 pound boneless skinless chicken breasts between two layers of plastic wrap. Using a meat mallet or heavy skillet, pound chicken to an even 1/2-inch thick. Cut into 4-ounce portions, then place in a labeled storage container and refrigerate until ready to use. [T]

• Slice 1 pound pork loin into thin strips. Place in a labeled storage container and freeze until ready to use. [Th]

• Trim excess fat from 1 ½ pounds chicken thighs, then cut into 2-inch chunks. Place in a labeled storage container and freeze until ready to use. [F]

This Week’s Meals: (**Indicates a prep step needs to be done the night before or morning of the meal) [M] **Slow Cooker Meatball Subs [F] **Slow Cooker Butter Chicken [T] Sheet Pan Parmesan Chicken & Asparagus [S] Sweet Corn & Shrimp Pasta [W] One-Pot Mac & Cheese [Su] Creamy Chicken Tacos [Th] Honey Pepper Pork Stir Fry [D] Peanut Butter Chocolate Cake for One

Ingredient Equivalents

Baking Chicken Mustard

2 cups chocolate chips = 12 ounces chocolate chips 1 pound boneless chicken = 3 cups cooked chicken, cubed 1 tsp of dry mustard = 1 Tbsp prepared mustard

Basil Corn Onion

1 bunch of basil = 1 cup basil leaves chopped 10 ounces frozen corn = 1 1/4 cups 1 medium onion = 3/4 cup chopped onions

15.5 ounces canned corn = 1 3/4 cups, drained 1 pound of onions = 3 cups chopped onions

Bell Pepper 1 medium onion = 1 tablespoon onion powder

1 medium bell pepper = 1 cup chopped Cottage Cheese 1 tablespoon dried minced onion = 1/4 cup minced raw onion

8 ounces cottage cheese = 1 cup

Bread Crumbs Salad Greens

8 ounce package = 2 cups Cucumber 1 pound = 6 cups

1 medium cucumber = 1 1/2 cups chopped

Broccoli Sour Cream

1 pound fresh broccoli = 2 cups of florets Frozen Vegetables 8 ounces = 1 cup

10 ounces of frozen broccoli = 1 1/2 cups chopped 10 ounce package = 1 1/2 cups

Taco Seasoning

Broth Garlic 1 packet = 4 Tbsp

10.5 ounce can = 1 1/4 cups of broth 1 head = 15 cloves

14.5 ounce can = 1 3/4 cups of broth 1 clove = 1/2 teaspoon minced = 1/8 teaspoon garlic powder Tomatoes

28 ounces canned, drained = 2 cups

Canned Vegetables Ginger 6 ounce can of tomato paste = 3/4 cup

16 ounce can = 2 cups 1" of fresh ginger = 1 tablespoon grated or chopped 8 ounce can of tomato sauce = 1 cup

1 teaspoon fresh ginger = 1/2 teaspoon ground ginger

Carrots Yogurt

1 pound fresh carrots = 3 cups chopped Herbs/Spices 8 ounces = 1 cup

10 ounces of frozen carrots = 2 cups 3 teaspoons fresh herbs = 1 teaspoon dried herbs

Cheese Mushrooms

8 ounces block cheese = 2 cups shredded cheese 8 ounces fresh mushrooms = 1 1/2 cups sliced

8 ounce bag of shredded cheese = 2 cups 4 ounces canned mushrooms = 2/3 cup whole or sliced

©2018 by Meal Squeeze. All rights reserved. Not for redistribution. Trial Week [M]

Slow Cooker Meatball Subs Servings: 4 Meatball Subs 1 pound lean ground beef 1/3 cup whole wheat bread crumbs 1/4 cup yellow onion, diced 1/4 cup shredded Parmesan cheese 1/3 cup milk 1 teaspoon reduced-sodium Worcestershire sauce 1/2 teaspoon ground black pepper 1/2 teaspoon dried oregano 1/2 teaspoon minced garlic, about 1 clove 24 ounces spaghetti sauce 4 whole wheat hoagie buns 1/2 cup shredded mozzarella cheese Green Beans 15 ounces no salt added green beans

Prep Day: 1. Dice onion. Place in a labeled storage container and refrigerate until ready to use. Morning of Meal Day: 1. Lightly grease the bottom of the slow cooker. In a medium bowl, mix together ground beef, bread crumbs, diced onion, Parmesan cheese, milk, Worcestershire sauce, pepper, oregano, and minced garlic. Shape into 12-15 meatballs and place in the bottom of the slow cooker. 2. Pour spaghetti sauce over the meatballs, then cover and cook on LOW for 8 hours. Meal Time: 1. Heat green beans. Place meatballs on the hoagie buns, drizzle with extra sauce, then top with cheese. If desired, broil for 1-2 minutes, until cheese is melted, then serve.

©2018 by Meal Squeeze. All rights reserved. Not for redistribution. Trial Week [T]

Sheet Pan Parmesan Chicken & Asparagus + Corn Servings: 4 Chicken 1 pound boneless skinless chicken breasts, pounded to 1/2-inch thick 1/4 cup light mayonnaise 1/4 cup shredded Parmesan cheese 4 teaspoons bread crumbs 1 teaspoon Italian seasoning 1/4 teaspoon ground black pepper Asparagus 1 pound asparagus, ends trimmed 2 tablespoons olive oil 1/4 teaspoon Kosher salt 1/4 teaspoon ground black pepper 2 tablespoons shredded Parmesan cheese Corn 2 cups frozen or canned sweet corn

Prep Day: 1. Place chicken breasts between two layers of plastic wrap. Using a meat mallet or heavy skillet, pound chicken to an even 1/2-inch thick. Cut into 4-ounce portions, then place in a labeled storage container and refrigerate until ready to use. Meal Day: 1. Preheat oven to 425°F. Lightly grease a large sheet pan. Use two pans for 6 or 8 servings. 2. Trim the woody ends off the asparagus and discard. Place asparagus on one half of the prepared pan. Drizzle with olive oil, then season with salt and pepper. Toss well to coat, then spread into a single layer on one half of the pan. Sprinkle Parmesan cheese over top. 3. Place flattened chicken on the other side of the pan. In a small bowl, combine mayonnaise and Parmesan cheese. Spread about 2 tablespoons on top of each piece of chicken. In another small bowl, combine bread crumbs, Italian seasoning and black pepper. Sprinkle about 1 teaspoon on top of each piece of chicken. 4. Place pan in the oven and bake for 15-20 minutes, until chicken reaches 165 degrees and asparagus is tender. 5. When the chicken has 5 minutes left, heat corn in the microwave until hot. Chicken adapted from: https://www.hellmanns.com/us/en/recipes/parmesan-crusted-chicken-recipe.html

©2018 by Meal Squeeze. All rights reserved. Not for redistribution. Trial Week [W]

One-Pot Mac & Cheese (Stove or Instant Pot) Servings: 4

Mac & Cheese 1 cup water 1 cup reduced-sodium chicken broth 1 tablespoon butter 1/2 teaspoon hot sauce 1/2 teaspoon garlic powder 1/4 teaspoon ground black pepper 8 ounces whole wheat elbow macaroni or rotini 1 cup shredded sharp cheddar cheese 1/2 cup shredded mozzarella cheese 1/4 cup shredded Parmesan cheese 1/4 cup milk

Sides 1 pound fresh broccoli florets 3 cups fresh fruit of choice

Prep Day: 1. Cut broccoli into florets. Place in a labeled storage container and refrigerate untilready to use.

Meal Day: 1. In a large pot with a tight-fitting lid, combine water, chicken broth, butter, hotsauce, garlic powder and black pepper. Bring to a boil, stir in pasta, then cover andreduce heat to a light simmer. Simmer for 7-8 minutes, until pasta is just tender.

2. Meanwhile, fill a saucepan with 1-inch of water and bring to a boil over high heat.Add broccoli, either directly into the water or in a steamer basket above the water.Cover and reduce heat to medium and steam for 5-6 minutes, or until crisp-tender,then drain and keep warm.

3. When pasta is tender, turn off the heat. If more than 2 tablespoons of liquidremain, drain the excess, then stir in the milk and shredded cheeses. Add additionalmilk, 1 tablespoon at a time, if needed to reach a creamy consistency. Serve withbroccoli and fresh fruit.

Instant Pot directions for Mac & Cheese: 1. Place the uncooked pasta, chicken broth, water, butter, hot sauce, garlic powderand pepper to the Instant Pot.

2. Place the lid on, set to sealing, then cook on manual high pressure for 5 minutes.

3. When time is up, do a quick release. If more than 2 tablespoons of liquid remain,drain the excess, then stir in milk and cheeses until smooth. Add additional milk, 1tablespoon at a time, if needed to reach a creamy consistency. Serve with broccoliand fresh fruit.

©2018 by Meal Squeeze. All rights reserved. Not for redistribution. Trial Week [Th]

Honey Pepper Pork Stir Fry Servings: 4 Sauce 3 tablespoons reduced-sodium soy sauce 2 tablespoons honey 1 tablespoon reduced-sodium Worcestershire sauce 2 tablespoons cooking wine or substitute with beef stock 2 tablespoons water 1/2 teaspoon Sriracha sauce, optional 1/2 teaspoon ground black pepper Stir Fry 1 1/2 tablespoon olive oil 1 teaspoon minced garlic, about 2 cloves 1 yellow onion, sliced 1 red bell pepper, sliced 1 cup frozen broccoli florets, thawed, or sub fresh 1 pound pork loin, or loin chops, sliced into thin strips Rice 1 cup uncooked brown rice

Prep Day: 1. Cook brown rice according to package directions. Place in a labeled storage container and refrigerate or freeze until ready to use. 2. Thinly slice onion and red bell pepper. Place in a labeled storage container and refrigerate or freeze until ready to use. 3. Slice pork loin into thin strips. Place in a labeled storage container and freeze until ready to use. Meal Day: 1. In a small bowl, combine soy sauce, honey, Worcestershire sauce, cooking wine or beef stock, water, sriracha and ground black pepper. Whisk and set aside. 2. Heat olive oil in large skillet over high heat until oil is rippling hot. Add onion, garlic, bell pepper and broccoli florets and cook, stirring constantly until crisp-tender, about 4-5 minutes. 3. Push the vegetables to one side and add the sliced pork to the pan. Cook, stirring constantly until cooked through, 2-3 minutes. 4. Reduce the heat to medium and add the whisked sauce to the pan. Stir and cook for 2-3 minutes, until hot and thickened slightly. Meanwhile, reheat brown rice. 5. Serve stir fry over rice with extra sauce drizzled on top.

©2018 by Meal Squeeze. All rights reserved. Not for redistribution. Trial Week [F]

Slow Cooker Butter Chicken Servings: 4

Butter Chicken 1 1/2 pounds boneless skinless chicken thighs, or breasts 1/2 yellow onion, diced 1 1/2 teaspoons minced garlic, about 3 cloves 1 1/2 inch piece fresh ginger, peeled and minced 1 teaspoon curry powder 1/2 teaspoon ground cinnamon 1/2 teaspoon ground cumin 1/2 teaspoon kosher salt 2 tablespoon butter, cut into pieces 3 tablespoons tomato paste 3/4 cup full fat canned coconut milk 1 1/2 tablespoon plain Greek yogurt 1 1/2 tablespoon lemon juice 1 cup frozen sweet peas, thawed

Sides 1 cup uncooked basmati rice, or brown rice 16 ounces frozen broccoli florets

Prep Day: 1. Dice onion. Place in labeled storage container and refrigerate or freeze untilready to use.

2. Trim excess fat from the chicken thighs, then cut into 2-inch chunks. Place in alabeled storage container and freeze until ready to use.

3. Cook rice according to package directions. Let cool, then place in a labeledstorage container and freeze until ready to use.

Morning of Meal Day: 1. In the slow cooker, combine chicken chunks, diced onion, minced garlic, mincedginger, curry powder, cinnamon, cumin and salt. Add in the butter, tomato pasteand coconut milk and stir well to combine. Cover and cook on LOW for 8 hours.

Meal Time: 1. To the slow cooker, add Greek yogurt, lemon juice and peas. Stir well and allowto heat through.

2. Meanwhile, cook broccoli according to package directions and reheat cookedrice.

3. Serve chicken over rice with broccoli on the side. If desired, top the chicken withchopped cilantro, toasted coconut and/or slivered almonds.

Curry: http://www.foodrepublic.com/recipes/indian-tonight-slow-cooker-butter-chicken/

©2018 by Meal Squeeze. All rights reserved. Not for redistribution. Trial Week [S]

Sweet Corn and Shrimp Pasta + Salad Servings: 4 Pasta 12 ounces bow tie pasta (farfalle) 1 tablespoon olive oil 6 stalks green onions 1 teaspoon minced garlic, about 2 cloves 1 teaspoon dried basil 1/2 cup tap water 2 cups frozen sweet corn 1/2 teaspoon salt, divided 1/2 teaspoon ground black pepper, divided 3 tablespoons butter 1/4 teaspoon crushed red pepper flakes 12 ounces cooked shrimp, thawed and tails removed 1/2 cup shredded Parmesan cheese Salad 4 cups salad greens 1/4 cup salad dressing of choice

Meal Day: 1. Bring a large pot of salted water to a boil over high heat. Cook pasta for 1 minute less than al dente according to package directions. Drain, saving 1/2 cup of pasta water for later. 2. Meanwhile, thinly slice green onions, keeping whites and greens separate. Set aside. 3. Heat olive oil in a large walled skillet over medium heat. Add whites of green onions, minced garlic, dried basil and a pinch of salt. Sauté until tender, about 3 minutes. 4. Stir in tap water and all but 1/2 cup sweet corn kernels. Simmer for 3-4 minutes, until corn is hot. Add half the salt and half the pepper, then transfer to a blender and puree until smooth. Set aside. 5. Return skillet to the stove over medium-high heat. Melt butter and add reserved sweet corn and red pepper flakes to the skillet. Cook and stir for about 2 minutes, until corn is tender and butter has browned a little. Stir in corn puree and cook for 1 minute. 6. Reduce heat to medium and stir in the drained pasta, half the reserved pasta water and the thawed shrimp. Toss well to coat and cook for 1 minute, adding additional pasta water if necessary. 7. Stir in 1/4 cup green onion greens, Parmesan and remaining salt and pepper. Keep warm and assemble salads. Serve pasta topped with additional green onion, Parmesan and black pepper. Adapted from: https://cooking.nytimes.com/recipes/1018212-creamy-corn-pasta-with-basil

©2018 by Meal Squeeze. All rights reserved. Not for redistribution. Trial Week [Su]

Creamy Chicken Tacos + Pineapple-Cucumber Salad Servings: 4

Tacos 1 pound boneless skinless chicken breasts, cooked and cubed, about 3 cups 2 teaspoons olive oil 1/2 cup plain Greek yogurt 1/3 cup light mayonnaise 1/3 cup fresh cilantro, chopped 3 stalks green onions, white and light green parts, chopped 1/2 teaspoon garlic powder 1/2 teaspoon dried oregano 1/4 teaspoon onion powder 1 1/2 teaspoons chili powder 1/2 teaspoon cumin 10 ounces Rotel, drained 1/2 cup shredded cheddar cheese 8 hard taco shells

Pineapple Cucumber Salad 1 cucumber, peeled and diced, about 1 1/2 cups Pinch of salt 20 ounces canned pineapple chunks, drained (or sub 2 1/2 cups fresh) 1/2 cup fresh cilantro, chopped 1 tablespoon lime juice 1/8 teaspoon chili powder

Prep Day: 1. Preheat oven to 450°F. Rub chicken with olive oil. Cover with parchment paper and bake for 30-45 minutes, or until chicken reads 165°F at the thickest part. Let cool slightly, then dice and place in a labeled storage container and freeze.

Meal Day: 1. Preheat oven to 375°F. In a baking dish, combine Greek yogurt, mayonnaise,chopped cilantro, chopped green onions, garlic powder, oregano, onion powder,chili powder, cumin, drained Rotel and shredded cheddar cheese. Add dicedchicken and stir well. Cover with foil and bake for 25 minutes.

2. Meanwhile, peel, seed and dice cucumber. Place on a plate of paper towels andsprinkle with a pinch of salt. Let sit for 5-10 minutes, then squeeze excess moistureout. In a large bowl, combine diced cucumber, pineapple chunks, chopped cilantro,lime juice and chili powder. Stir well, then refrigerate until tacos are ready.

3. Place taco shells on a sheet pan. When the timer goes off for the chicken, removethe foil and return to the oven. Place the taco shells in the oven and bake for 5minutes more. Serve chicken tacos with cucumber salad on the side.

©2018 by Meal Squeeze. All rights reserved. Not for redistribution. Trial Week [D]

Peanut Butter Chocolate Cake for One Servings: 1

Ingredients: 1 tablespoon all-purpose flour 1 tablespoon unsweetened cocoa powder 1 tablespoon sugar substitute, (I used Sola), or sub granulated sugar 1 pinch baking soda 1 pinch salt 1 tablespoon natural peanut butter 3 tablespoons milk

1. Spray a custard cup with non-stick cooking spray. Set aside.

2. In a small bowl, mix flour, cocoa powder, sugar substitute, baking soda and salt.Add the peanut butter and milk and mix until well combined.

3. Pour into greased custard cup and microwave on high for 45-60 seconds, untiljust cooked through. Serve warm.

Slow Cooker Meatball Subs

Sheet Pan Parmesan Chicken & Asparagus

One-Pot Mac & Cheese

Honey Pepper Pork Stir Fry

Slow Cooker Butter Chicken

Sweet Corn & Shrimp Pasta

Creamy Chicken Tacos

Peanut Butter Chocolate Cake for 1