Make-Ahead Weekly Menu Shopping List


  • Longo’s 100% Pure Canola Oil
  • Longo’s Balsamic Vinegar of Modena (Silver Label)
  • salt and pepper
  • rice vinegar
  • hoisin sauce
  • sesame oil
  • ground ginger
  • Longo’s Onion Powder
  • Longo’s Garlic Powder
  • cayenne
  • brown sugar
  • Longo’s Cinnamon
  • sodium reduced soy suace
  • ground cloves
  • ground cumin
  • carrots
  • onions
  • garlic


  • 1 can sliced pineapple
  • 1 jar Longo’s Muffaletta Mix
  • 1 jar Chinese 5 spice
  • 1 calabrese loaf
  • 8 corn tortillas
  • 1 bottle Longo’s Ancho Grilling Oil


  • 6 slices provolone
  • small piece Monterey Jack


  • 4 red bell peppers
  • 1 green bell pepper
  • 1 yellow bell pepper
  • 1 bunch asparagus
  • 1 bunch green onions
  • 1 habanero pepper
  • 6 cobs of corn
  • 1 zucchini
  • 1 nappa cabbage
  • 1 cucumber
  • 1 bunch cilantro
  • 1 pkg Longo’s Fresh Basil
  • 1 pkg Longo’s Fresh Mint
  • 1 pkg Longo’s Fresh Thyme
  • 1 pkg Shanghai noodles
  • 1 lime
  • 1 small piece fresh ginger
  • 1 large tub Longo’s Spring Mix


  • 1 family favourites pkg chicken quarters
  • 1 family favourites pkg pork back ribs



You’ll be surprised at how doing some food prep on the weekends can get you a step ahead on weekdays. Map out your week on Sunday with these 5 grilling recipes. While meat is marinating you can grill the vegetables and then prepare the Stuffed Picnic Loaf. Grill the Chinese Ribs first so you can make the Enchiladas while the Caribbean Chicken pieces grill.

PREP 15 min  GRILL 50 min  SERVES 4
  • 1 bunch green onions, cut in half
  • 1 habanero pepper, seeded and chopped
  • 3 cloves garlic
  • 1 tbsp chopped Longo’s Fresh Thyme
  • 1 tbsp minced fresh ginger
  • 1/2 cup pineapple juice
  • 1/4 cup sodium reduced soy sauce
  • 1 tbsp brown sugar
  • 1 tsp salt
  • 1/2 tsp Longo’s Cinnamon
  • 1/4 tsp ground cloves
  • 2 tbsp Longo’s 100% Pure Canola Oil
  • 1 large pkg chicken quarters, about 2 kg
BLEND green onions, pepper, garlic, thyme, ginger, juice, soy sauce, brown sugar, salt, cinnamon and cloves together until smooth. Stir in oil. PLACE chicken quarters in extra large reasealable bag; pour onion mixture in and massage to coat. REFRIGERATE  for 4 hours. GRILL chicken over medium-low heat, turning occasionally for about 50 minutes or until juices run clear and thermometer registers 170ºF. When cool enough to handle, remove meat from 2 chicken quarters and chop. Cover and freeze for Noodle Chicken Salad. Cover and refrigerate remaining chicken quarters.
PREP 10 min  GRILL 2 hrs  SERVES 4

  • 3 racks pork back ribs, about 2.5 kg
  • 1/4 cup Longo’s 100% Pure Canola oil
  • 2 tbsp Chinese 5 spice powder
  • 2 tsp each ground ginger and Longo’s onion powder
  • 1 tsp each Longo’s garlic powder and cayenne pepper
  • 1 tsp salt
  • 1/2 cup hoisin sauce
  • 1/4 cup sodium reduced soy sauce

COMBINE oil, 5 spice powder, ginger, onion and garlic powder, cayenne and salt. Rub all over racks; cover well with plastic wrap and refrigerate for at least 4 hours or overnight. WHISK together hoisin and soy sauces; cover and refrigerate until ready to use. TURN grill to high heat then turn off one side and adjust grill to medium heat to reach a temperature of 300ºF. Place racks on unlit side of grill. Grill turning occasionally for about 2 hours or until meat starts to pull up from the ends of the rib bones. BRUSH racks with hoisin mixture, turning to coat both sides and grill for about 30 minutes or until meat is tender. CUT 2 racks into single ribs and refrigerate for Monday dinner. Remove meat from remaining rack and reserve for Pork Rib Enchiladas.

PREP 20 min  COOK 5 min  SERVES 4
  • 1 tbsp Longo’s 100% Pure Canola Oil
  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 1 tsp ground cumin
  • 2 tomatoes, chopped
  • 1/4 cup chopped fresh cilantro
  • 1/2 tsp each salt and pepper
  • 3 cups chopped grilled Chinese rib meat
  • 2 cobs grilled corn, kernels removed
  • 2 cups shredded Monterey Jack cheese or queso fresco
  • 8 corn tortillas

HEAT oil in large skillet; cook onion and garlic for 2 minutes or until softened. Stir in cumin to coat. Add tomatoes, cilantro and salt and pepper; simmer for 4 minutes or until juices start to appear. Stir in rib meat and corn; cover and cook until heated through. DIVIDE filling among tortillas and sprinkle with cheese. Roll up and place in foil baking pan. Cover and freeze for up to 3 days.

PREP 15 min  GRILL 10 min  SERVES 4

  • 3 red bell peppers, quartered
  • 1 each green and yellow bell pepper, quartered
  • 1 zucchini, sliced lengthwise
  • 1 bunch asparagus, trimmed
  • 2 tbsp Longos 100% Pure Canola Oil
  • 2 tbsp Longos Signature Balsamic Vinegar of Modena (sliver label)
  • 1/2 tsp each salt and pepper
  • 6 cobs corn, husked

TOSS together peppers, zucchini and asparagus with oil, vinegar, salt and pepper. Spray corn with cooking spray. GRILL over medium high heat turning occasionally for about 10 minutes or until lightly charred and tender. Set aside 4 grilled zucchini slices and 4 quarters each of red and yellow peppers for Picnic Loaf and refrigerate remaining grilled vegetables to serve with Chicken Wednesday.

PREP 15 min  GRILL 5 min  SERVES 4 to 6

  • 1 oval Calabrese loaf
  • 2 tbsp Longo’s Ancho Grilling Oil
  • 1/4 cup Longo’s Basil Pesto Sauce
  • 1 cup Longos Signature Muffuletta
  • 4 grilled zucchini slices
  • 4 quarters each of red and yellow peppers
  • 6 slices provolone cheese

CUT loaf in half crosswise and scoop out some of the inside of the bread, leaving about 1 inch boarder. Freeze inside crumb for another use. BRUSH inside of loaf with oil then pesto. Spread muffaletta mix over bottom of loaf and top with grilled vegetables. Layer cheese over top and place top of loaf over top to seal. Wrap well with plastic wrap and using a large plate weigh down the loaf in the refrigerator.



Cost per serving $7.05



Asian Cabbage Slaw

  • 1 Napa cabbage, thinly sliced (about 1 1/4 lb)
  • 1 large carrot, shredded
  • 1/4 cup chopped fresh cilantro
  • 1 red bell pepper, thinly sliced (optional)
  • 3 tbsp rice vinegar
  • 2 tbsp sesame oil
  • 1/2 tsp each salt and pepper

TOSS cabbage, carrot, pepper and cilantro together in a large bowl. WHISK together vinegar, oil, salt and pepper. Pour over cabbage and toss to combine. Let stand 5 minutes before serving.

Chinese Ribs: 
PER SERVING (1/2 rack ribs): 777 calories; 51 g protein; 57 g fat; 11 g carbohydrates; 1 g fibre; 9 g sugars; 1054 mg sodium

Asian Cabbage Slaw:
PER SERVING (1/4 recipe): 100 calories; 2 g protein; 7 g fat; 8 g carbohydrates; 2 g fibre; 4 g sugars; 330 mg sodium

Cost per serving $3.99


NEXT DAY PREP: THAW marinated chicken pieces

GRILL loaf and toss 1/2 spring mix salad with olive oil, balsamic vinegar, salt and pepper.
PER SERVING (1/6th loaf): 439 calories; 14 g protein; 22 g fat; 43 g carbohydrates; 6 g fibre; 2 g sugars; 1189 mg sodium


Cost per serving $5.37

NEXT DAY PREP: THAW chopped chicken


grilled chicken quarters and grilled vegetables from Sunday prep

Caribbean Chicken Pieces:
PER SERVING (1 chicken quarter): 498 calories; 37 g protein; 34 g fat; 9 g carbohydrates; 1 g fibre; 7 g sugars; 802 mg sodium. 

Grilled Vegetables
PER SERVING (1/4 recipe): 209 calories; 4 g protein; 7 g fat; 33 g carbohydrates; 5 g fibre; 7 g sugars; 312 mg sodium


Cost per serving $3.49




PREP 15 min  GRILL 5 min  SERVES 4

  • 1 can (398 mL) sliced pineapple, drained
  • 1 pkg (400 g) precooked Shaghai refrigerated noodles
  • 1 cup julienned cucumber
  • 1 each red and orange bell peppers, thinly sliced
  • 1/2 cup chopped Longo’s fresh basil
  • 2 tbsp chopped Longo’s fresh mint
  • 2 cups chopped grilled Carribean chicken (2 quarters) from Sunday prep
  • 2 tbsp sesame oil
  • 2 tbsp lime juice
  • 2 tbsp rice vinegar

SPRAY pineapple slices with cooking spray and grill over medium high heat on both sides until charred. Chop and set aside. BOIL noodles in saucepan of water for 2 minutes. Drain and rinse under cold water. Place in large bowl. ADD cucumber, peppers, basil and mint. Toss in chicken and pineapple. WHISK together oil, lime juice and vinegar; pour over noodle mixture and toss to combine.

PER SERVING (1/4 recipe): 527 calories; 29 g protein; 25 g fat; 48 g carbohydrates; 3 g fibre; 13 g sugars; 506 mg sodium. 


Cost per serving $5.88


COOK over medium heat for about 5 minutes or until heated through, cheese is melted and tortillas are golden.

PER SERVING (2 enchiladas): 738 calories; 41 g protein; 49 g fat; 33 g carbohydrates; 4 g fibre; 9 g sugars; 1179 mg sodium.


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