Longo's has created a simple 3-step plan where you prep a week’s worth of meals on a Sunday and have deliciously grilled weeknight meals ready to go.
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Save even more time by ordering this entire grocery list online at Grocerygateway.com. You’ll have the freshest ingredients delivered right to your door at a time convenient for you.
Prep time should take about 2 1/2 hours.
Roast salmon and refrigerate
Roast vegetables and freeze
Bake chicken, remove pieces and some sauce for another recipe in the week and freeze; refrigerate remaining chicken
Chop tilapia and vegetables
Curry Noodle and Fish Bowl
Cost per serving $4.12
Make noodle bowl.
WHISK together coconut milk, broth and curry paste in saucepan. Add ginger, garlic and carrots and place over medium heat until steaming.
RUN noodles under water to loosen, then stir into pot. Add greens, soy sauce, mint and cilantro and cook, stirring, for about 4 minutes or until noodles are tender and vegetables are tender crisp.
ADD tilapia and cook for 4 minutes or until fish flakes when tested. Ladle into bowls to serve.
TIP: For curry lovers, increase the curry to
2 tbsp. If you want to heat things up you can stir in your favourite Asian hot sauce when serving. You can substitute rice noodles for the shanghai noodles as in our photo.
PER SERVING (1/4th recipe): 326 calories;
22 g protein; 10 g fat; 37 g carbohydrate;
3 g fibre; 7 g sugars; 796 mg sodium.
A source of protein.
Oven Honey BBQ Chicken
Cost per serving $2.58
Reheat chicken in oven. Cook Spanish Couscous.
HEAT oil in saucepan over medium heat and cook onions and garlic for 3 minutes.
STIR in tomatoes and oregano to coat. Add broth and bring to a boil. Remove from heat and stir in couscous.
COVER and let stand for 5 minutes. Sprinkle with parsley before serving.
PER SERVING: 137 calories; 4 g protein;
2 g fat; 26 g carbohydrate; 2 g fibre;
2 g sugars; 40 mg sodium. A source of protein. Also low in sodium, low in fat, a source of fibre, quick to cook.
Raw Cooking Greens Salad
Salmon and Lentil Burgers
Cost per serving $3.47
Toss salad. Make burgers. Thaw chicken and sauce and roasted vegetables for tomorrow’s fajitas.
RUB cooking greens by hand with lemon juice, oil, garlic and salt. Let stand for 10 minutes.
TOSS in carrots, beets, if using, and parsley
PER SERVING: 61 calories; 2 g protein;
4 g fat; 7 g carbohydrate; 2 g fibre;
1 g sugars; 412 mg sodium. A source of fibre.
PULSE together salmon, lentils, mayonnaise, cilantro and onions in food processor until combined. Stir in garlic and pepper. Shape mixture into 4 patties and refrigerate for
HEAT oil in nonstick skillet and pan-fry
burgers for about 8 minutes, turning once, until golden brown.
PER SERVING: 318 calories; 24 g protein;
19 g fat; 12 g carbohydrate; 2 g fibre;
1 g sugars; 209 mg sodium. A source of protein and fibre.
Avocado and Black Bean Salad
Saucy Chicken Fajitas
Cost per serving $2.18
Make salad. Prepare chicken fajitas. Thaw lentils and roasted vegetables for Friday’s pasta.
COMBINE beans, onions, avocado and garlic in large bowl. Stir in oil, lime rind and juice, cumin and cilantro until well-coated.
PER SERVING: 171 calories; 5 g protein;
10 g fat; 16 g carbohydrate; 6 g fibre;
2 g sugars; 6 mg sodium. A very high
source of fibre.
Saucy Chicken Fajitas
PREP 10 min COOK 10 min SERVES 6
HEAT oil in nonstick skillet and cook onions, garlic, chili powder, paprika, cumin and cayenne for 3 minutes. Add sauce, chicken and vegetables and bring to a simmer. Cook until heated through.
DIVIDE mixture among flour tortillas and sprinkle with cilantro.
TIP: Reduce the cayenne to a pinch if your family is not a fan of spicy fajitas, or serve cooling sour cream in the fajita.
PER SERVING: 293 calories; 13 g protein; 15 g fat; 29 g carbohydrate; 3 g fibre; 10 g sugars; 390 mg sodium. A source of fibre.
Spicy Vegetable and Lentil Pasta
Cost per serving $2.39
1 tbsp Longo’s Extra Virgin Olive Oil
4 cloves garlic, minced
1 tsp Italian seasoning or Longo’s
1/2 tsp Longo’s Crushed Chilies
2 cups roasted vegetables (from Sunday, thawed)
2 cups cooked lentils (from Sunday, thawed)
1 can (19 oz/540 mL) Longo’s Petite Cut Tomatoes with Garlic and Olive Oil
1 cup sodium-reduced vegetable broth
3 tbsp chopped fresh parsley or basil
1 pkg (375 g) gluten-free or whole
1/4 cup grated Parmesan cheese
HEAT oil over medium heat in large nonstick skillet and cook garlic, Italian seasoning and chilies for 1 minute. Stir in vegetables, lentils and tomatoes; cook, stirring, for 3 minutes.
POUR in broth and add parsley. Bring to
a simmer and cook for 5 minutes.
COOK pasta for about 8 minutes or until
tender but firm in a pot of boiling salted
water. Drain well and return to pot. Add sauce and stir to coat well.
SPRINKLE with cheese when serving.
PER SERVING (1/6th recipe): 420 calories;
14 g protein; 8 g fat; 75 g carbohydrate;
7 g fibre; 8 g sugars; 394 mg sodium. A very high source of fibre.