Make-Ahead Weekly Menu Shopping List

Convenience at your fingertips

Save even more time by ordering this entire grocery list online at You’ll have the freshest ingredients delivered right to your door at a time convenient for you.




Sunday Prep Plan

You’ll be surprised at how doing a little legwork on weekends can give you a leg up on weekdays. Map out your week on Sunday with these 5 easy recipes. To boost your energy, each dish fills Half Your Plate with a healthy serving of veggies.

Roast Chicken and Vegetables

PREP 20 min Cook 55 min Serves 4
2 green bell peppers, chopped
1 large onion, sliced
HALF a 680 g pkg Longo’s fresh white mushrooms, sliced
4 cloves garlic, minced, divided
1 tbsp Italian seasoning, divided
1/2 tsp each salt and pepper, divided
3 tbsp Longo’s 100% Pure Canola Oil, divided
1 pkg (2 kg) chicken leg quarters
TOSS together pepper, onions, mushrooms, half of the garlic, 1 tsp of the Italian seasoning and half each of the salt and pepper. Drizzle with 1 tbsp of the oil and spread over foil lined baking sheet.
CUT quarters into 2 at drumstick and place in large bowl. Drizzle with
remaining oil, garlic, Italian seasoning,
salt and pepper. Place chicken pieces
on top of vegetables.
ROAST in preheated 375°F oven for about 55 minutes or until chicken is golden and no longer pink inside.
REMOVE 2 thighs and 2 drumsticks; remove bones and chop meat. Refrigerate for Wednesday dinner. Refrigerate chicken and vegetables for Monday dinner.

Pork Loin Rolls

PREP 15 min Cook 25 min Serves 4
1 boneless pork loin roast,
about 1lb
6 cloves garlic, minced
1/2 cup freshly grated Romano cheese
1/3 cup chopped fresh parsley
Pinch each salt and pepper
1 tbsp Longo’s extra virgin olive oil
1 jar (700 mL) Longo’s signature tomato basil sauce
SLICE pork roast into thin slices and using meat mallet; pound slices to even and thin out. Sprinkle slices with garlic, cheese and parsley. Roll each up and secure with a toothpick or string. Sprinkle with salt and pepper.
HEAT oil in saucepan and lightly brown rolls. Add sauce and bring to a simmer. Partially cover and simmer for about
20 minutes or until pork is no longer
pink inside.
LET cool and refrigerate for Tuesday dinner.

Chickpea and Greens Soup

PREP 10 min Cook 30 min
SERVES/YIELD 6 to 8 -9 cups
1 tbsp Longo’s extra virgin olive oil
1 onion, chopped
3 cloves garlic, minced
2 tsp Longo’s dried oregano flakes
1/4 tsp hot pepper flakes
1/4 tsp each salt and fresh
ground pepper
1 tub (312 g) Longo’s organic power blend cooking greens
4 cups vegetable broth
1 can (796 mL) Longo’s diced
1 can (398 mL) Longo’s organic
chick peas
HEAT oil in soup pot over medium heat. Cook onion, garlic, oregano, hot pepper flakes, salt and pepper for 5 minutes or until softened. Stir in cooking greens and cook until wilted.
ADD broth, tomatoes and chick peas; bring to a boil. Cover and simmer for
15 minutes. Let cool and freeze for
Thursday’s dinner.

Slow Cooker Pork Stew

PREP: 15 min Cook 4 or 8 hr Serves 4
1 lb boneless pork loin roast
1 large onion, coarsely chopped
3 cloves garlic, minced
HALF a 680 g pkg Longo’s fresh white mushrooms, sliced
2 red bell peppers, chopped
CUBE pork roast and freeze in airtight
COMBINE onion, garlic, mushrooms and
peppers and combine in resealable bag
and freeze for Friday dinner.


Cost per serving $4.67

Reheat chicken and vegetables.
Toss salad.Serve with side salad.



Roast Chicken and Vegetables with Side Salad

1 pkg (300 g) Longo’s Spring Mix


TOSS Longo’s salad greens with your favourite salad dressing or Longo’s Extra virgin olive oil and Longo’s Balsamic Vinegar. 
Per serving (2 pieces of chicken with vegetables): 678 calories; 58 g protein; 44 g fat; 11 g carbohydrate; 4 g fibre; 4 g sugars; 422 mg sodium.

Cost per serving $4.38

Reheat pork rolls and sauce. Cook pasta.


Lemony Greens and Chickpea Bulgur Bowl

1 pkg (500 g) Longo’s Signature Artisan Pasta
Chopped fresh parsley (optional)
Fresh grated Parmesan cheese (optional)


BOIL pasta in large pot of boiling water and cook pasta for about 12 minutes or until al dente. Drain well and toss with pasta sauce and serve with pork rolls. Sprinkle with parsley and
Parmesan if using.
PER SERVING (1/4 recipe): 720 calories;
48 g protein; 12 g fat; 106 g carbohydrate;
4 g fibre; 6 g sugars; 766 mg sodium.


Cost per serving $2.37

Make Chicken Curry and rice.  
Thaw Greens and Chickpea Soup for Thursday.

Coconut Chicken Curry
Prep 15 min Cook 15 min Serves 4 Yield 5 1/2 cups

1 tbsp Longo’s 100% Pure Canola oil
1 onion, chopped
2 cloves garlic, minced
1 tbsp minced fresh ginger
2 tbsp Longo’s organics tomato paste
1 tbsp curry powder
Pinch cayenne pepper
1 can (398 mL) Longo’s light coconut milk
1 tbsp (15 mL) all purpose flour
1/2 tsp salt
1/4 tsp (1 mL) pepper
Reserved chopped chicken from Sunday prep
1 large carrot, sliced
1 zucchini, sliced
1 red pepper, sliced
2 tbsp chopped fresh parsley, mint or cilantro (optional)
1 cup basmati rice

HEAT oil over medium heat in large skillet. Cook
onion, garlic and ginger for 3 minutes or until
softened. Stir in tomato paste, curry powder and cayenne for 1 minute.
WHISK together coconut milk, flour, salt and
pepper. Pour into skillet and bring to a simmer.
Stir in chopped chicken, carrot, zucchini and pepper.
Cover and simmer for about 8 minutes or until
vegetables are tender crisp and chicken is
heated through.
SPRINKLE with parsley, if using to serve.
COOKED RICE: Place rice in rice cooker with water
or saucepan and steam until rice is tender. Serve with curry.
PER SERVING (1/4 recipe): 300 calories;
22 g protein; 16 g fat; 18 g carbohydrate;
3 g fibre; 11 g sugars; 433 mg sodium.

Cost per serving $2.05

Reheat Greens and Chickpea Soup.
Thaw cubed pork and vegetables for Friday.



Greens and Chickpea Soup

2 cups chopped bread
2 tbsp grated Parmesan cheese
6 eggs


REHEAT soup over medium heat. Stir in bread and cheese and simmer for about 5 minutes or until
bread is soft.
POACH eggs in saucepan of boiling salted water one at a time. Remove with a slotted spoon and place one in each bowl of soup.
PER SERVING(1/6 recipe): 253 calories;
14 g protein; 9 g fat; 28 g carbohydrate; 5 g fibre;
7 g sugars; 736 mg sodium.
TIP: You can make this soup in a slow cooker by
stirring together all the ingredients in a slow cooker. Cover and cook on Low for 6 hours or on High for
3 hours. Uncover and stir in bread and cook on
High for 30 minutes before serving. Poach eggs separately as in recipe.


Cost per serving $3.25

Cook Pork Stew in slow cooker.
Serve with Couscous

Slow Cooker Pork Stew 
Friday Morning:

Thawed cubed pork from Sunday prep
2 tbsp all-purpose flour
1 tsp dried thyme leaves or Italian seasoning
1/4 tsp each salt and pepper
2 tbsp Longo’s 100% Pure Canola oil
1 cup beef broth
3 tbsp Longo’s organics tomato paste
1 tbsp Worcestershire sauce
Frozen vegetables from Sunday prep
1 cup Longo’s couscous
2 cups water or chicken broth


TOSS pork with flour, thyme, salt and pepper.
HEAT oil in large saucepan and brown pork on all sides, reserving any excess flour mixture. Remove to plate.
WHISK broth and remaining flour mixture
together with tomato paste and Worcestershire. Pour into skillet and bring to a simmer. Pour into slow cooker.
ADD frozen vegetables and browned pork and any accumulated juices; stir to combine.
COVER and cook on Low for 8 hours or on High for 4 hours.
BRING water to boil and stir in couscous.
Remove from heat; cover and let stand for
5 minutes. Serve with stew.
PER SERVING(1/4 recipe): 454 calories;
38 g protein; 11 g fat; 50 g carbohydrate;
5 g fibre; 8 g sugars; 502 mg sodium.


Longo's has always been committed to providing the finest foods available at the best price possible. Find fresh savings on quality products.

View Our Flyer