meal planning

A Week of Meals + a Three Cheese Artichoke Dip Bonus!

Nibbles

Okay, folks, it’s February. The exhilaration of the new year has worn off a bit, now it’s time to stop thinking about meal and menu planning and actually do it. You with me?

Here’s some help!

On The Plate 1/25-1/31

On The Plate 1/25-1/31

Monday: Garlic-Parmesan Pork Chops with Brown Rice and Green Beans
I had a chance to try out some of those freezer meals I put away a few weeks back and this was one of them. I believe it was inspired by this recipe at Plain Chicken, but my version does NOT include cream of chicken soup or prepared garlic bread seasoning. Instead I used coconut milk for the cream soup plus the applicable seasoning, garlic oil, and Parmesan cheese along with a splash of apple cider vinegar. I don’t know how the original tasted, but ours was very good and, yes, the convenience of just throwing the prepared everything into a baking dish and setting up the rice cooker did make dinner that night even easier to prepare.

Tuesday: Chicken Thighs and Polenta with Italian Sausage and Tomato Gravy
In Italy they call it polenta, down here we just call them grits (they’re not the same, but they’re close cousins, and if you cook grits low and slow they don’t turn out gritty at all); they make a nice side dish option for a little something different. I added some garlic olive oil, Italian herbs, and chives to add color and flavor and used a little less liquid than I normally would for regular grits. The Italian Sausage and Tomato gravy is another one that I came across while hunting up freezer meals (found here, but I skipped the cream cheese), but I only had half the sausage it called for to top pasta, but it was enough to top the chicken and grits polenta. This one will likely happen again.

Wednesday: Cheese-Stuffed BBQ Meatloaf, Mashed Potatoes, and Spinach
Our first freezer meal meatloaf and I’m sold on it. And what goes better with meatloaf of any stripe than mashed potatoes? Total comfort food meal along with the spinach. I’m glad I made two of these meatloaves (from The Virtuous Wife) when I was prepping the freezer meals because we get to have this again with very little effort.

Thursday: Overnight Creamy Chicken Mac & Cheese with Glazed Carrots
I found this recipe from Flavor the Moments while browsing Pinterest and it sounded novel enough to give it a whirl. It made for a perfectly fine supper but, if you already have a favorite from-scratch mac and cheese, you don’t necessarily need to click the link. The gimmick, here, is that you make your white sauce and mix it and the dry pasta together and let sit overnight, “cooking” the pasta in the process. Unlike the overnight oats trend, this doesn’t seem to save time or dishes since you still have to mix everything together and bake it for an hour. I could just as easily boiled the pasta while making the sauce and, then, the finished casserole probably would have only needed half the time in the oven. Like I said, it was fine, but I’ll stick to my own recipe if I want any sort of mac & cheese in the future.

Mayuri Indian Restaurant, Tallahassee, FL

Mayuri Indian Restaurant, Tallahassee, FL

Friday: Mayuri Indian Restaurant
Sadly, some friends are moving to Reno in a few weeks, and we all met up at a local Indian restaurant to wish them off. I ordered the Kal Dosa (rice pancakes) with Chicken Curry and Todd chose the Goat Vindaloo and Garlic Naan. I also had a cup of their chai and it was very tasty–not the sweeter version that I drink frequently at home, but very good nonetheless.

Saturday: Quinoa Bowls with Turmeric-Tahini Dressing
Again, browsing Pinterest brought up a post from Keepin It Kind about macro bowls. I may have been intrigued by the Turmeric-Tahini dressing most of all, since we have a jar of tahini that needs using up and I can only do some much hummus. My eventual bowl (quinoa, chick peas, kale, sweet potatoes, red cabbage, nori, avocado, and cucumbers) might not technically count as a macro bowl (no fermented veggies–Todd’s not a fan), but it was very filling and made for a good meatless meal. At least I thought so. Todd wasn’t as impressed with it. Oh, well, you win some you lose some.

Sunday: Beef Stew and Rice
Another freezer meal, but you don’t need a recipe for this one. Just throw everything you usually put into your stew into a freezer bag for later. Toss it in a slow cooker with a cup of red wine or beer and 2 cups of water and let it cook all day until everything’s nice and tender. Serve over rice

A secondary lesson from our freezer meal adventure is that Ziploc freezer bags are not what they used to be! It’s gotten to the point that I’ve designated a particular bowl to be the defrost bowl, and anything with the remote possibility of leaking needs to be in it when defrosting in the fridge to reduce spills and cross-contamination. They’ve always been the gold standard for freezer bags but the boxes we picked up from Sams are consistently leaking upon defrost. It’s quite unfortunate and more than a little frustrating.

On a happier note, I had reason (reason, craving, take your pick) to whip up some artichoke dip for a snacking lunch on Sunday. Artichoke dip is, at heart, a simple recipe and I saw one recently from Positively Stacey that used green chilies in the mix. Of course, I was out of green chilies and we were nearly out of Parmesan cheese (the horror), but that’s not a reason to give up, just an opportunity to improvise.

So I present to you, my Three-Cheese Artichoke Dip, just in time for weekend noshing (or a certain football event that I hear is coming up).

IMG_20160131_135531280

Three Cheese Artichoke Dip

1 can (14 oz) Artichoke hearts, drained and chopped
1/2 cup shredded Cheddar cheese
1/2 cup shredded Mozzarella cheese
1/3 cup grated Parmesan cheese
3 Tbsp Recaito
1 Tbsp Garlic Olive Oil
pinch each of salt and pepper

Preheat your oven to 350° F.

Mix all ingredients together and place into a small casserole dish. Bake 30 minutes or until the edges are all golden bubbly.

Serve with tortillas, pitas, or crackers.

Recaito is a cilantro and bell pepper blend that Todd keeps on hand for when he cooks out of his favorite Puerto Rican cookbook. It doens’t have the heat of diced green chilies, but it does have a lot of flavor. We grazed on this Sunday afternoon in place of lunch while we worked more on the bathroom and other household chores.

Have a tasty week, my friends! Anyone have any good dinner plans for next week’s Chinese New Year?

Flavor vs Taste and When One is Lost

Nibbles

Taste is one of the five sense, what we pick up through the taste buds on our tongue, often simplified to the basics of sweet, bitter, salty, sour, and umami. Flavor, on the other hand, is the combination of the senses taste and smell. If you’ve ever had a head cold with a stuffed up nose you might notice that things don’t “taste” quite right–a bit of a misnomer since, really, all you’re doing is tasting, not, um, flavoring.

This was my predicament last week. It started on Monday afternoon when I grabbed a mini-Reese’s cup and couldn’t taste the chocolate at all, and barely the peanut butter. I still had some of my coffee from the morning, so I took a sip, paying attention this time, and found that I could only describe it as sweet; no particular flavor, and certainly not the vanilla that I’d used when I made it. Hmmm.

The strange thing was, even though I wasn’t feeling fabulous and I did stay home on Tuesday to try and sleep away whatever it was in its early stages, I didn’t have a stuffy nose. I could breathe just fine, etc. It was really strange. And this small bout of anosmia (the technical term for the lack of a sense of smell) lasted through Friday–longer than I’ve ever dealt with, even that time I had 3 cases of bronchitis & sinusitis in 3 months (more like the first cases never went away, but it was still the reason I didn’t even try to see the ball drop back in 2003).

Cooking supper this week was a series of ‘honey, I hope this tastes right!’

OTP 1-11-1-17

Monday: Broiled Tilapia and Roasted Sweet Potato Risotto

Tuesday: Cranberry BBQ Pulled Pork Sandwiches with Corn on the Cob

Wednesday: Orange Chicken with Rice Noodles and Green Beans

Thursday: Eggs, Grits, Turkey Bacon & Links

Friday: Corn Chowder with Cheddar Garlic Drop Biscuits

Saturday: Beef Negimaki with Not-Fried Brown Rice

Sunday: Chinese Take-out

Todd assured me everything was tasty this week. What I took away from the week’s experience was a renewed respect for the basic tastes (sweet was the easiest to detect, sour the next best) and the importance texture plays in our enjoyment of food.

Take, for instance, our BBQ pork night. I always use a bit of mayo and sweet relish on my barbecue sandwiches. While the flavors definitely play a part, the creamy texture of the mayo and the crisp cuts of pickle are a great counterpoint to the sauced pork. Another texture highlight were the rice noodles with the orange chicken–they were perfectly chewy without being too crunchy or too gummy.

I’m more than happy that my nose is working again and food has regained its flavor. Still, being without one sense, while frustrating, gave me a different perspective. And perspective is always good!

Have a tasty week!

Our First Foray Into Freezer Meals

Nibbles

Almost a year ago I finally started putting my Sam’s Club membership to good use by stocking our chest freezer with meat every two months. At the time I said something along the lines of ‘I haven’t graduated to full-on freezer meal prep yet’ and here we are now at the yet.

I was going to wait until our February trip to Sam’s to try out Freezer Meals (mostly because we still had quite the stash from our December trip and it’s generally not good to defrost and refreeze meat without cooking it in between), but two things changed my mind:

  1. The impending bathroom renovation (which will require weeknight attention as well as weekends, and weeknight hours are scarce what with the cooking and all).
  2. My innate impatience.

Once I get something into my head it’s tough for me to let go of it. (q.v. my current puppy obsession) So the challenge, at least for this round, was to pick meals that would work as “kits” (separate components grouped together for ease of planning and preparation) as well as others that wouldn’t require me to defrost everything this weekend. But first I had to know what I was working with.

Into the freezer for you!

Into the freezer for you!

So Saturday afternoon I grabbed my clipboard, pen, and kitchen scale, propped open the chest freezer lid, and got to work listing everything. As I suspected, we still had the lion’s share of December’s stock-up trip plus a little left from the October run in some cases. Since I figured we’d be using 3-4 freezer meals a week, I didn’t want to put all our stock into meals, so I did more or less 50% into freezer meals and left the other 50% for general use (the other 3-4 meals a week).

Then it was time to figure out what to make and make my grocery list. But just to add another facet to the challenge, let’s add a super-strict grocery budget to the mix?

I may have let my budget slide a bit last year. And I may have a bad habit of spending whatever I feel like at the grocery store and, hey, if it’s “over budget” letting it come out of the savings buffer I keep in my checking account. And I may have done that so often that said savings buffer has all the integrity of a cheap air mattress–it ain’t gonna cushion much!

Saturday was also the day I sat down with my January budget worksheet and determined exactly how much said grocery budget would be for the month and it was a number I was not happy with. (In my defense, having a restricted diet means cheap food–even some staples like dried beans–and a lot of the coupon-able items out there just don’t work for me, and we all know about the cost of eating healthy vs not; but still, I need to be better about the grocery budget.) So not only was I planning my own menu for the week, I was also prepping 20+ freezer meals, and needed to do it at a price that was 2/3 of what I spent on my average grocery runs.

But I did it! I picked simpler menu items and focused on freezer meals that would require a minimum of expensive ingredients to put together while still offering us a pretty good variety to choose from. It helped that we usually have a certain amount of things already in the pantry that we just don’t run out of, or had stocked up on before the holidays, and that I didn’t have to buy freezer bags, etc. as part of this (since we’d picked up cases of them this summer; we’re still good and set). The other thing that helped was I kept the calculator app on my phone open and I added each item there as I put it into the cart, subtotaling periodically to see where I was.

This did two things: it made me very aware of what each item cost and it kept me sticking to my list, not just tossing things in if it sounded good or was on sale. Yes, it took some of the enjoyment out of the shopping trip (I really do enjoy grocery shopping), but it’s a necessary thing.

When people ask what feels like success (money-wise, at least),
I always say not having to worry about what I’m spending
at the grocery store or on dinners out. 

Anyway! Back to the freezer meals.

Once I got home and unloaded the groceries, I sat down with my freezer bags and a sharpie to do all the labeling ahead of time. Nothing too mysterious,here, just the name of the meal and the date I bagged it and then basic cooking instructions. I made sure to list if it needed anything added (most often water for the slow cooker meals where I added bullion or soup base in lieu of prepared stock–less bulk for the bags) and if there were serving suggestions. I also have these things noted on the very bare-bones spreadsheet I compiled with the freezer meal recipes. The spreadsheet allows me to sort by ingredient (in case something goes on sale and I want to take advantage of it), but it also allows me to share it with Todd through Google Drive. I added a second sheet to the document that is the inventory of the freezer meals as well as the other frozen meats and vegetables in there. If we each update it after we make our weekly menus, this’ll help us keep on top of things!

freezermeals_screenshot

I spent about four hours putting together our freezer meal stash. Starting with the simplest bits to put together and leaving sauces that needed blending or the making of meatloaves until last. At the end I had made:

  • 3 Sweet-Potato Kale Turkey Patties (4 patties per bag)
  • 2 Lime and Coconut Chicken
  • 2 Coconut Curry Chicken
  • 2 Pineapple Salsa Chicken
  • 2 Lemon Dump Chicken
  • 2 Garlic-Parmesan Pork Chops
  • 1 Maple Mustard Pork Chops
  • 1 Bacon Potato Soup
  • 1 Chipotle Shrimp
  • 2 Cheese-Stuffed BBQ Meatloaves
  • 2 Taco Soups
  • 1 Pan of Fabulous Meatballs
  • 2 Beef Stews

(I was a bad blogger an copied the recipes down from various sources–in a notebook, by hand!–making adjustments as I added them to the spreadsheet, so I don’t have the links handy. I’ll try to track them all down and come back and edit this list )

I know Todd is looking forward to the convenience of having meals prepped ahead of time and I’m looking forward to getting our bathroom remodeled. Win-win! Depending on how these go over will tell us whether we’ll shop with freezer meals in mind on our next Sam’s trip or if we go back to our old ways.

On the Plate 11/30-12/6

Nibbles

Have you hit overwhelm yet, even though it’s only the second week of December? I’ve had a few moments of on-the-bring, myself, but I just remind myself that I’ve got a plan, what needs to will get done, and the rest (probably) won’t matter in the long run.

Part of that plan is, as usual, my menu. Here’s what it looked like last week.

OTP 11-30-12-6 (1)

 

Monday: Rice & Gandulas-Stuffed Peppers with Turkey Hash
Rice and Gandulas (aka Pigeon Peas) is a Puerto Rican dish Todd makes for our Thanksgiving dinner. It’s next to impossible to make a small amount of, so we always have leftovers. This year I decided to use the leftovers to stuff peppers, topped with a generous helping of cheese. To go with I tossed together a quick hash of potatoes, green onions, and sliced turkey.

Caesar salad with Chicken @ Northside Pies

Caesar salad with Chicken @ Northside Pies

Tuesday: Monthly Beer & Cheer at Northside Pies
The first Tuesday of every month we get together with friends from a local MeetUp group for dinner. Northside Pies does a really nice job of plating their very tasty salads, but this Caesar was not my favorite (their dressing was… different; lots of black pepper and something else that didn’t sit well with me). Still, after the indulgences of the holidays, some green food was definitely a good idea.

Wednesday: Southwestern Rice & Beef Casserole with Green Beans
I’ve had this in my Foodie Goodness pin board for a bit and it seemed like good comfort food now that our weather is turning chilly and somewhat staying that way for a bit. The recipe is from Feeding Big and is very straightforward. If you are not fond of heat, though, you might not want to do what I did in using both the can of green chilies and pepper-jack cheese (our grocery didn’t have plain Monterey jack, just co-jack or pepper jack, I’d go with the co-jack next time).

Notably, the author of Feeding Big was surprised that rice was grown in the US. Are you surprised that US produces its own rice and doesn’t import it all from Asia? I remember reading somewhere, probably during my high school years at the latest, about antebellum rice plantations in the Carolinas, so this doesn’t exactly shock me. But I’m curious, did you know about domestic rice production?

Thursday: Harvest Stuffed Squash with Cilantro-Tahini Sauce
Meatless Thursday? Sure! This recipe (from Food Fitness Fresh Air) was actually better on Friday for lunch than it was Thursday night for dinner. Todd and I agreed on this and decided it was largely in part of the sauce having time to develop a flavor other than the strong raw-sesame seediness of the tahini-based sauce. So if I were to make this again, I would make the sauce the night before at the very least.

Mahi Mahi and Shrimp special at George & Louie's

Mahi Mahi and Shrimp special at George & Louie’s

Friday: George & Louie’s
By the time I got home on Friday I was over it. What in particular? Everything. An old friend passed away, another friend received some scary health news, I hadn’t been sleeping well the last few nights, and I’m waiting on a response for some work stuff that could bring big, awesome changes but still, the waiting. When I got home and the chicken I’d left in the fridge was still playing popsicle, off to George & Louie’s we went. The seafood and fixings totally revived me, putting me in a far better mood for Christmas tree shopping afterwards.

Saturday: Baked Shells with Squash and Chicken
Tasting Table is a great newsletter for keeping up with food trends. Baked Stuffed Shells with Squash and Burrata seemed like a good, filling supper so on the list it went. Unfortunately, jumbo shells are not something I’ve had luck finding in the rice or quinoa pastas, so I used regular-sized shells and just made a casserole of it. The other substitutions were on the lactose-avoidance front–lactose-free cottage cheese (Lactaid brand is carried by our local Publix) is a great substitute for ricotta cheese and I used regular mozzarella balls instead of the burrata. And since I had the chicken out from Friday that I hadn’t used, I quickly cooked that with salt, pepper, and a bit of oregano, diced it up, and mixed it in. It was a great one-dish dinner.

[tooltip text=”Fresh cheese are higher in lactose and therefore High-FODMAP; aged cheese lose most, if not all, of their lactose as the whey is drained off and as a product of the aging process.”][/tooltip]

Sunday: Crock Lemon & Rice Soup with Cheese Toast
We finished out the week with a slow-cooker version of the Greek classic avgolemono soup via Dish About It. It’s a very simple soup and it was a great way to use the rest of the chicken broth I made for Thanksgiving. When it was time to dish it up I realized it was pretty much blending into the soup plates, so I added a bit of parsley to it for color. This would be a very good recipe to keep on hand for the next time you or a loved one are feeling under the weather.

On the Plate October 5-11 + 5 Meal Planning Tips

Nibbles

We interrupt the Halloween merriment to get a handle on menu planning. After all, how can you get decorations up and costumes made if you’re floundering with the “what’s for dinner” question every night?!

A varied menu makes the week go by!

A varied menu makes the week go by!

Monday: Herbed chicken breast, savory mashed sweet potatoes, green beans
So, the sweet potatoes were supposed to the Garlic-Herb Roasted Sweet Potatoes with Parmesan from Cooking Classy. Instead, I was scrambling to finish the outdoor decorating before I lost the light (hah! didn’t exactly happen that way, but it got done), so I didn’t start dinner until almost 8pm. Not wanting to wait on roasting the sweet potatoes, I popped them into the microwave on the magical “potato” setting (seriously, best thing about our new microwave) and whipped them up with the herbs and Parmesan that the original recipe called for. Just as tasty in half the time.

Tuesday: Dinner out @ Northside Pies in Tallahassee, FL
I’ll do a proper write-up of Northside Pies one of these days, but our monthly meet-up there with friends was fun as always. Even though their menu doesn’t mention it, they do carry a gluten-free pizza crust in the 10″ size, though their salads aren’t bad at all if you’d rather not. I opted for the Figure 4, this week, and a Black Julep (copycat recipe to come on that one, it was so good!) cocktail. Since the fresh garlic was very large and in charge, along with the figs (both High-FODMAP ingredients), I only ate half while there and was fine. (It was only after I scarfed the other half after getting home that there were issues. Oh, well, it was worth it!)

Figure 4 on gluten-free crust and a Black Julep at Northside Pies

Figure 4 on gluten-free crust and a Black Julep at Northside Pies

Wednesday: Bang Bang Shrimp, coconut rice, and garlic spinach
If you have ever been to Bonefish Grill and tasted their signature shrimp dish, yes, this is virtually the same thing and so worth the effort, even the deep frying, on a weekday night. I used the copycat recipe from Fake Ginger and substituted gf flour and breadcrumbs where applicable. Point one: No recipe ever seems to allow enough breading material–I had to triple it, in the end, to do a pound of medium shrimp (enough for four servings). Point two: though it seems odd to do a back-and-forth breading like this, it actually worked really well, so I’m glad I harnessed my natural inclination to switch to a more traditional 3-step breading.

Thursday: Pepperoni Pizza Pasta and a green salad
Based on A Night Owl’s One Pot Pizza Rigatoni, this seemed like a quick and easy option, even if mine was more of a two-pot, slightly more involved version. First, I don’t trust gluten free pastas in a toss it all together and cook situation–there’s just way too high a chance for error. Second, I was going for a more budget-friendly meal so used the ground beef we already had in the freezer and a quick sauce made in the pan (rather than purchasing a $9 jar of Rao’s Sensitive Formula Marinara). I also didn’t put it under the broiler to finish, just put the lid on after combining the sauce and pasta and topping it with the mozzarella and reserved (turkey) pepperoni. Still excellent!

Friday: Fish Taco Nachos
Nacho night! I’s been thinking of doing fish tacos at some point, but the fiddliness of it all just made me not want to, but fish taco nachos–why not?! I seasoned some rice flour with cumin, coriander, paprika, cayenne, salt, and black pepper and dredged the tuna steaks in it before searing in garlic olive oil, crumbling the tuna steaks once they’d cooled enough to handle. Then I built the pan of nachos with my sweet potato refried bean substitute, shredded fiesta cheese blend, and green onions; topping with shredded cabbage and an avocado crema once they were out of the oven. We like to just take the whole pan to the coffee table and munch while catching up with our shows on Hulu.

Saturday: Waffles, Eggs & Bacon
I kept putting off trying the whipped egg white waffles I’ve seen in several places, but that’s also what the Pamela’s mix called for so I gave it a shot. Dude… such amazing gluten-free waffles we’ve never made or tasted elsewhere. The egg whites were so worth it! I don’t see us going back to the old way any time soon!

Sunday: Pot Roast, Potatoes and Carrots
One-pot slow-cooker perfection for a Sunday supper. And, no, I don’t fool with the canned soup or dry soup mixes, I just add salt, pepper, garlic oil, Worcestershire sauce and a little parsley and it’s good to go. We have a few pieces of the roast leftover after making up the lunches and I’d be lying if I said debris fries weren’t a distinct possibility.

# # #

Two weeks ago, when I posted my last On the Plate, several readers remarked about needing to meal plan more often or otherwise not being able to make the time to do it. So here’s my process for putting together a week’s menu, in the hopes that it’ll help those of you still on the fence or wondering where to start.

  1. Inspiration sources. I “save for later” anything I find possibly interesting while going through my blog feeds in Feedly. This way, when I sit down to menu plan, I can click on the sidebar link and scroll through easily. If something sounds good, I decide what day it’ll be best on and plug it into my Google Drive document. Pinterest is another good inspiration source, naturally, so if I know I’ve pinned something over the last couple of weeks, I go check there to refresh my memory. And, then, there’s always grabbing a cookbook off the shelf at random and thumbing through until something catches my eye (or going straight to the post-it notes if I’ve already flagged things in the book). Checking your store’s sale paper online is also a good way to dream up dinner ideas.
  2. Inventory. “Shopping” the pantry and freezer to see what we have on hand not only reduces the chances of over-buying but also tells me if something needs to be used up before it goes bad. We stock up on meats every couple of months at Sam’s club, so looking to see what we have left usually grants a certain amount of direction.
  3. Routine. We don’t tend to follow a prescribed schedule on what to eat on what days, but if that helps you, use it! Meatless Mondays, Taco Tuesdays, etc. can make things a lot easier and it helps set expectations among the family. Our routine is more along the lines of knowing that we’ll cycle through the main proteins of any given week (pork chops, chicken breasts or thighs, beef, fish or shrimp) plus a breakfast for dinner night and maybe a meatless meal. So if I’m planning and I have a few spots to fill, I run through the list and see what’s “missing.”
  4. Favorites. We don’t eat the same thing each week, but we do have certain favorites that we fall back on to fill menu gaps. For me, it’s most often Sushi bowls, for Todd it’s Jambalaya or a Shrimp and Orzo dish we both loved from our Menu Mailer days.
  5. Balance. Don’t plan multiple ingredient or technique-heavy items in the same meal. Just don’t do that to yourself! Take, for instance, Bang Bang Shrimp. That requires a sauce, breading, and deep frying. No way was I going to, say, make handmade spring rolls on top of that! Instead, I made coconut rice (1 can of coconut milk, 1 can of water, 1 1/2 cups white rice) in the rice cooker and put some frozen spinach in a pot on the stove with some water and garlic oil to simmer until done. Keep in mind what preparation each item needs, and swap out something if you’ve got two heavy hitters in one meal.

I hope these tips helped you get a handle on weekly meal planning. If you’re still feeling a bit overwhelmed at the process but want more organization to your dinners, there are services out there to help! Three we’ve used in the past (yes, even a former chef doesn’t always want to think about what to make every night) are Menu Mailer ($21/quarter and up), eMeals ($39/quarter), and Paleo Plan ($9.99/month). Menu Mailer and eMeals also offer shopping lists as part of the weekly planning service, I don’t think Paleo Plan does, but it’s been a while since I’ve used any of them.