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Weekly meal plan and grocery list for anyone cooking for one…
It’s been a while since I’ve contributed to the Meals For My College Kids section of this blog. This section was one of my primary reasons for beginning a blog. I wanted to make sure my kids who were going away to college could have access to easy, inexpensive and healthy dinner ideas. I wanted it to be a place where they could read the recipe and print out the pre-made grocery list. I got away from posting regularly to this section for many various reasons, but it’s come to my attention that this section is one of the most popular and most searched sections of our blog and I receive emails from kids thanking me for the little bit that’s up here. I’ve fallen short of my goal to post to this section but I’m recommitting to posting regularly. This is the first installment of what will be weekly posts on Meals for College Kids.
MONDAY
Pasta with Tomato, Basil and Garlic
Ingredients
1/2 package of your favorite pasta (spaghetti, gemelli, fettucini, whatever you prefer)
2 tablespoons olive oil
1 cup of cherry tomatoes
1 clove of garlic, minced
1/2 cup parmesan cheese
fresh basil
Directions: Cook the pasta according to the package directions. Drain and return to the pot. Set aside.
Cut the cherry tomatoes in half and set them aside.
In a large skillet, heat the olive oil. Add the garlic and tomatoes and saute for about 3 minutes. Pour the contents of the skillet into the pasta and stir well. Mix in the parmesan cheese and top with torn pieces of fresh basil.
TUESDAY
Delicious, Hearty and Easy to Make Chili
Ingredients
2 tablespoons olive oil
1/2 onion, chopped
2 garlic cloves, minced
1/2 cup chopped green peppers
1/2 pound ground turkey
1 15-ounce can crushed tomatoes
1 16-ounce can kidney beans, rinsed and drained
1 cup chicken broth
1/2 teaspoon chili powder
1 teaspoon salt
1/2 teaspoon dried oregano
Directions
Heat a large pot on medium heat. Add the olive oil. Add the onion, garlic and green pepper and cook until onions are translucent, about 5 minutes.
Add the ground turkey and cook until browned, about 8 minutes.
Pour in the crushed tomatoes, kidney beans, chicken broth, salt, chili powder and oregano and stir well.
Bring to a boil and then lower to a simmer. Simmer uncovered for about 20 minutes, stirring occasionally.
Garnish with sour cream and shredded cheese and serve with tortilla chips, if you like.
WEDNESDAY
Italian Turkey Meatball Sub
Ingredients
1/2 pound ground turkey
1/4 cup bread crumbs
1 garlic clove
1/2 onion, chopped
1/2 teaspoon salt
pinch of pepper
1 tablespoon freshly chopped or dried parsley
hoagie rolls or french bread
small can of tomato sauce
slices of mozzarella cheese
Directions
Preheat the oven to 375 degree F.
Mix the ingredients in a large bowl. Shape into round meatballs about an inch to an inch and a half in size and place in a lightly oil sprayed baking dish. Bake for 20-25 minutes.
Remove from the oven. Open your hoagie roll and spread a little tomato sauce on both pieces of bread. Top with slices of mozzarella cheese and top with warm meatballs.
THURSDAY
Pan-fried flounder
Ingredients
2 pieces of flounder fillet (fresh or frozen – if using frozen, thaw first)
salt and pepper, to taste
flour, for dredging fish (about 1/2 cup)
2 tablespoons butter
1 tablespoon lemon juice
2-3 tablespoons of capers
Directions
Rinse the fish fillets under cold, running water and pat dry. Sprinkle with salt and pepper.
Sprinkle the flour on a large plate. Dredge the fish in the flour (Coat both sides).
Place the oil and 1 tablespoon of the butter in a skillet on medium high heat. When the butter melts, add the fish to the pan. Cook the fish on one side for about 3 minutes, depending on the thickness of the fish. Turn the fish over and cook the second side, about 3 minutes. Check for doneness by cutting the fish in the center. If it flakes easily, the fish is done.
Remove the fish from the pan. Add the lemon juice, 2 tablespoons of the capers and 1 tablespoon of the butter. Melt the butter and stir. Pour over the cooked fish.
Serve with steamed broccoli or green beans.
FRIDAY
Pasta with Mushrooms and Spinach
Ingredients
6 ounces of your favorite pasta
1 tablespoon olive oil
1 medium onion, chopped
1 cup sliced fresh mushrooms
2 cloves of garlic
4 cups thinly sliced fresh spinach
1/4 teaspoon salt
1/8 teaspoon pepper
1/4 cup grated parmesan cheese
Directions
Cook the pasta according to package directions. Drain well and set aside.
Meanwhile, in a large skillet, heat oil over medium heat. Add the onions, mushrooms and garlic and cook for about 3 minutes or until the mushrooms are tender. Stir in the spinach, salt and pepper. Cook for a minute more until the spinach is slightly wilted. Stir in the cooked pasta and toss gently to mix. Sprinkle with parmesan cheese.
Serve with a side salad.
GROCERY LIST
Pasta
olive oil
parmesan cheese
mozzarella cheese
1 15-ounce can crushed or diced tomatoes
1 16-ounce can kidney beans
2 cans chicken broth
small can of tomato sauce
bread crumbs
flour
bottle of lemon juice
jar of capers
butter
flounder
1 lb. ground turkey
hoagie rolls or french bread
fresh basil
1 green pepper
2 onions
parsley
package of mushrooms
package of spinach
cherry tomatoes
garlic
TIP OF THE WEEK:
How to perfectly boil an egg
Put the eggs in a single layer in a saucepan and cover with an inch or two of cold water. Add a pinch of salt to the water. Place the saucepan on the stove and bring to a boil over a high heat. Lower the heat to medium and continue to allow the eggs to boil for 2 minutes. Turn off the heat and remove the pot from the stove, cover and allow the eggs to sit for 20 minutes.
Remove the eggs from the pot and place in a bowl of cool water until the eggs cool down a bit, replacing the water to keep cool if necessary. Once the eggs have cooled, strain the water from the eggs and store the eggs in the refrigerator. They should be eaten within 5 days.
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