The document provides reasons for why someone should menu plan, including that it can save time, save money, improve family health, prevent obesity, allow more family time, and reduce stress. Specifically, menu planning allows for quick grocery shopping with a list, less takeout and impulse purchases, and the ability to plan healthy homemade meals. It also provides sample 2-week menu plans with shopping lists and cooking instructions to make menu planning easy.

1. Why should you menu plan?
 Save Time!
 Your list makes grocery shopping quick and easy.
 No running to the store for last-minute forgotten items.
 No need to waste time and mental energy deciding what is for dinner each night.
 Save Money!
 Meal planning means less take-out and fast food for dinner.
 Shopping with a list means less impulse buys and wasted food.
 A simple plan allows you to buy in bulk, shop when items are on sale, and clip coupons.
 The saved money WILL add up. Use it for a vacation, a special night out, or “extras.”
 Value Your Family’s Health!
 Skip the fast food and restaurant options which are typically high in fat and sodium.
 Skip the boxed or frozen “heat up and serve” options full of preservatives and additives.
 YOU can make the choice to bake instead of fry, add veggies, or season to YOUR liking.
 Prevent Obesity!
 Prevent your children from becoming overweight by modeling healthy, balanced eating.
 Have a better handle on the nutritional content of your meals.
 Tailor your meals to your family member’s specific dietary needs.
 Spend More Time with Your Family!
 By taking the time to plan ahead, you save time during the day and later in the kitchen.
 Use that time to spend on the things that matter to you….not running around!
 Finally have the time you want to bond as a family over a nice dinner.
 Reduce Stress!
 In a fast paced world and pulled in a million directions, dinner should not be an added stressor.
 No more worrying about everything you need to pull dinner together.
 Visit the store weekly or twice a month, with list in hand, and leave the worry behind.
 Meal planning is easy!
 We have done the work for you!
 With only an hour or so of your time, you are set for 2 weeks of great healthy meals.
 Once you get the hang of it, meal planning becomes second nature and you’ll never go back!
T Week Menu Planner
wo
Mon Tue Wed Thu Fri Sat Sun
Week Spaghetti and Shrimp and Ranchers Baked Chicken, Garlic & Herb
Meat Sauce Broccoli Alfredo Burgers Broccoli and Tilapia
1
Rice
Garlic Bread Side Salad with Roasted Parmesan &
Balsamic Herb Rice
Mushrooms or
Garden Salad Dressing Onions Spinach Salad
with Mandarins
and Walnuts
Week Chicken Ranchers Pork Meatball Mini Meatloaf Shrimp Scampi
Parmesan over Chops Stroganoff with Linguini
2 Penne Pasta Garlic Mashed
Roasted Garlic Green Potatoes Veggie Salad
Potatoes Beans
Tossed Salad Steamed Carrots
Cinnamon
Apples

2. Shopping List
wildtree dairy/bread meats
Natural Grapeseed Oil......... $13.00 □ Milk □ 8 Chicken Breasts (4 for each week)
Just Like Moms Meat Loaf........5.25 □ 1lb unsalted butter (w1 & w2) □ 4-6 6oz boneless pork chops (w2)
Cream of Mushroom Soup........7.50 □ 8 oz sour cream (w2) □ 6 lbs ground beef/turkey (w1 & w2)
Hearty Spaghetti Seasoning.....7.50 □ Mozzarella cheese (w2) □ 1 lb ground turkey (w1)
Alfredo Extraordinaire...............7.25 □ Eggs (w2) □ 4-6 Medium tilapia fillets
Ranchers Steak Rub.................7.50 □ 4-8 oz Parmesan Cheese (w1) □
Balsamic Dressing..................10.00 □ Hamburger buns (w1) □
For Garlic Lovers Set...............25.00 □ 1 French baguette □
 Garlic Grapeseed Oil □ 12 oz Plain Bread Crumbs (w1 & w2) □
 Garlic & Herb Blend
 Scampi Blend canned/pantry miscellaneous
Total $83.00 □ 32 oz Chicken broth (w1) □ Ground cinnamon
□ 1lb favorite pasta (like Penne) w2 □ Sugar
produce □ 1lb spaghetti pasta (w1) □ Soy sauce (w2)
□ 1 stalk fresh or 1 bag broccoli (w1) □ 2 lb fettuccini (1 lb for each week) □ Ketchup (w2)
□ 2 bagged salads (w1 & w2) □ 12 oz egg noodles (w2) □ ¼ C toasted walnuts (w2)
□ Grape tomatoes (w1 & w2) □ 1 small can mandarin oranges(w1) □
□ 2 red onion (w1 & w2) □ 2 cup rice (w1 &w2) □
□ 5lb bag of russet potatoes (w1 & w2) □ 12 oz Beef or Chicken Stock (w2) □
□ 6 Pink Lady apples (w2) □ 2-28 oz cans crushed tomatoes (w1) □
2 lbs cremini mushrooms (or button
□ – or combination) (w1) □ 16 oz (instant) rice (w1 & w2) □
1 1b fresh or frozen green beans
□ (w2) □
□ 1 bag baby carrots (w2) □ frozen □
□ 1 lemon (w1) □ 2 lbs shrimp (1 lb each week) □
□ 1 cucumber (w2) □ □
□ 1 yellow onion (w2) □ □
□ 1 bag pre-washed baby spinach (w1) □ □
□ 1 bag Romaine lettuce (w1) □ □
Notes:
 Check your pantry before you shop so you only buy what you need. $ave! $ave! $ave!
 Cook extra meats and chicken if you need salads or sandwiches for the next day’s lunch.
 When shopping, note that the perimeter of the store contains the least expensive, healthiest, and
least processed foods.

3. Mon Tue Wed Thu Fri
Spaghetti with Meat Sauce Shrimp and Broccoli Ranchers Burgers Chicken, Broccoli and Rice Garlic and Herb Tilapia
6 servings Alfredo 6 servings Bake 6 Servings
6 servings 4-6 Servings
1 lb of ground turkey or beef 3 lb of ground beef or 4-6 medium tilapia filets
1 tbsp Wildtree Natural 1 pound frozen medium turkey 4 skinless, boneless 1-2 tbsp Wildtree Garlic
Grapeseed Oil shrimp, thawed, peeled 3 tbsp Wildtree Ranchers chicken breasts and Herb Blend
1 lb spaghetti pasta 1 tbsp Wildtree Roasted Steak Rub 1 ¼ cup chicken broth 2 tbsp Wildtree Roasted
2 - 28 oz cans crushed Garlic Grapeseed Oil 1 Tsp Wildtree Hearty 1 cup frozen broccoli or Garlic Grapeseed Oil
tomatoes 1 pound fettuccine or Spaghetti Seasoning steamed fresh broccoli 1 lemon
2 tbsp Wildtree Hearty pasta of your choice ½ cup bread crumbs ¾ cup uncooked white or Salt and Pepper to taste
Spaghetti Seasoning 1 package Wildtree’s 2 tsp ketchup brown rice
Alfredo Extraordinaire hamburger buns 1 bag Wildtree Cream of
Start making spaghetti 1 cup milk Mushroom Soup Base Place Garlic and Herb
noodles according to 10 tbsp unsalted butter Make 6 - ¼ lb burgers (use Salt and Pepper to taste Blend in bowl with garlic oil
package directions. Put 1 cup broccoli, cut into 1 1 ½ lbs of meat) or buy and brush over fish.
both cans of tomatoes in a inch pieces and steamed pre-made burgers. Sprinkle Pre-heat oven to 375° Place on baking sheet
pan with 2 tbsp spaghetti Salt and pepper to taste 2 tbsp Ranchers Steak Rub Make soup base according bake at 400° for 8-12
seasoning, cover and let on top and push in. Cook to package directions as a minutes or until fish flakes
simmer 20 minutes. In a Bring 4 quarts of water to to desired doneness and base. Mix soup base, with a fork.
large fry pan heat the a boil in a large pot for the top with mushrooms from broccoli and rice in a 2 –qt Serve with fresh lemon
grapeseed oil on high, add pasta. below. shallow baking dish. Top wedge.
turkey and cook, breaking in Meanwhile, heat the oil in with chicken and bake at
into little pieces. Cook a large skillet over Roasted Mushrooms or 375° for 35-45 min or until Parmesan and Herb Rice
through. Mix ½ of spaghetti medium-high heat. Add Onions done. 1 ½ cups instant brown or
sauce and all of the ground the shrimp to the skillet in 6 servings white rice
turkey to make the meat a single layer and season 2 ½ cups water or chicken
sauce – pour over drained with salt. Cook until the 2 lbs cremini mushrooms broth
noodles, top with parmesan shrimp are pink on both and/or 2-3 yellow onions, 1 tbsp butter (optional)
cheese if desired. sides, about 1 minute per sliced 1tbsp Wildtree Scampi
side. Transfer to a bowl. 1/3 cup Wildtree Blend
* Freeze ½ half of spaghetti Prepare Alfredo according Balsamic Vinaigrette ½ cup parmesan cheese
sauce in freezer bag for to package directions. salt and pepper to taste
next week Monday. When water is boiling, stir Preheat oven to 400°F
in salt and pasta and cook Mix together Balsamic and In a saucepan, combine
Garlic Bread according to package the rice, water or broth,
mushrooms in a bowl,
6 to 8 servings directions. spread out on a cookie butter and bring to a boil.
Drain pasta and return to sheet and roast until tender Reduce heat and cover.
1 French baguette, sliced the pot. about 15 minutes. Stir in Scampi Blend and
into 1/4” thick pieces Stir in prepared Alfredo, parmesan cheese to
1 tbsp Wildtree Roasted shrimp and broccoli and *With extra 1 ½ lb of meat combine and season with
Garlic Grapeseed oil toss to coat. Mix 1 tbsp Ranchers Steak salt and pepper to taste.
2 tsp Wildtree Scampi Serve immediately. Rub and 1 tsp Hearty
Blend Spaghetti Seasoning with Spinach Salad
Side Salad ½ cup of breadcrumbs and 1 bag baby spinach
Brush garlic oil on bread, 1 bag romaine lettuce 2 tbsp ketchup. Make into 1 sm can mandarin
sprinkle with scampi blend – 1 cup grape tomatoes 1inch meatballs. Cook in oranges
toast in the oven until light ½ small red onion thinly 350° oven for 15 minutes ¼ cup toasted walnuts
brown. sliced or until done, let cool put in
Wildtree Balsamic freezer bag and use next Mix all ingredients, add
Tossed Salad Dressing Wednesday. Wildtree Balsamic
Open pre-mixed salad and In a large salad bowl toss Vinaigrette and serve
toss with favorite dressing. all ingredients to combine.
Or use Wildtree’s
Balsamic Dressing
Cooking Tips & Hints Cooking Tips & Hints Cooking Tips & Hints Cooking Tips & Hints Cooking Tips & Hints
Try adding carrots, garlic, For a lower fat option Cremini’s are similar in size You can also substitute If fish is frozen place in a
mushrooms or onions to substitute chicken broth to the common white frozen carrots and peas for gallon size zipper bag with
sauce for extra flavor. for 1/2 the butter mushrooms, but they're a the broccoli oil and garlic and herb
bit more flavorful. The blend in the AM to defrost
Portobello mushroom is the in the refrigerator.
fully matured form of this You can use any white
mushroom. fleshed fish if Tilapia is not
available.

4. Mon Tue Wed Thu Fri
Chicken Parmesan Ranchers Pork Chops Meatball Stroganoff Mini Meatloaves Shrimp Scampi
4-6 servings 4-6 servings 6 Servings 6 servings twice 4-6 Servings
4 skinless, boneless 4-6 6oz boneless pork Frozen meatballs from last 2 pounds ground beef 1 pound frozen medium
chicken breasts chops Wednesday 1 package Wildtree Just shrimp, thawed, peeled 1lb
2 cups plain bread crumbs 2-3 tbsp Wildtree 1 bag Wildtree Cream of like Mom’s Meatloaf Mix fettuccini or pasta of
2 tbsp Wildtree Hearty Ranchers Steak Rub Mushroom Soup Base 1/4 cup soy sauce choice
Spaghetti Seasoning 2 tbsp Wildtree Natural 1 medium yellow onion 2 large eggs, lightly beaten 3 tbsp Wildtree Roasted
Salt and pepper to taste Grapeseed Oil chopped ¼ cup milk Garlic Grapeseed Oil
1 lb favorite pasta (penne 1 ¾ cup beef stock ½ cup ketchup (Wildtree) 2 ½ tsp Wildtree Scampi
works well) Preheat oven to 400° 1 cup sour cream Blend
Thawed leftover spaghetti degrees. Brush each pork ½ cup water Preheat oven to 375˚F.
sauce from week 1 chop with Grapeseed Oil 12 oz package of egg Coat 12 muffin cups with Cook pasta according to
and sprinkle with noodles cooking spray. Prepare directions. Put in 2 tbsp of
Preheat oven to 400° Ranchers Steak Rub. Meatloaf according to the Garlic oil and 1 ½ tsp
Defrost meatballs in
degrees. Defrost Hearty Place on baking sheet and package directions. Divide of the scampi in a cold
microwave or thaw in
Spaghetti Sauce from last cook for 20 minutes or mixture into 12 portions and skillet and mix well. Add
refrigerator during the day.
week in microwave. Bring until juices run clear. place in the prepared muffin shrimp and cook over low
Prepare Wildtree
salted water for pasta to a cups. Spread ketchup over heat turning shrimp often
Mushroom Soup Base
boil. In a zipper bag mix Roasted Potatoes each mini meatloaf. until pink. Remove shrimp
according to package
bread crumbs, Hearty 6 servings Bake until internal with a slotted spoon into a
directions as a base. Add
Spaghetti seasoning and 6 potatoes peeled and cut temperature reaches 160˚F, bowl and cover to keep
stock, water and onion in
salt and pepper to taste. into 1 inch pieces 25 to 30 minutes. Pour off warm.
the skillet and heat to a
One at a time put chicken 2 tbsp Wildtree Garlic fat before serving. Add cooked pasta, 1 tbsp
boil. Stir in the noodles.
breasts in the bag and and Herb Blend garlic oil and 1 tsp scampi
Reduce the heat to low.
shake and pat the bread 1 tbsp Wildtree Natural Garlic Mashed Potatoes blend into the skillet, cook
Cook for 10 minutes or until
crumbs on to coat then put Grapeseed Oil 6 Servings on low heat until liquid is
the noodles are tender,
on baking sheet. Bake 15 1 tbsp Wildtree Garlic absorbed
stirring often. Add
minutes then top with sauce Grapeseed Oil 6 potatoes, peeled and cut Combine pasta and shrimp
meatballs to the skillet and
and mozzarella cheese, Salt to taste into 1 inch pieces into a bowl and serve
cook until they are heated
bake for 5-10 more minutes 1 tsp salt immediately.
through Stir in the sour
or until juices run clear. Boil potatoes until fork ½ cup milk
cream.
While chicken is baking add tender but not falling apart, ¼ cup unsalted butter Vegie Garden Fresh Salad
pasta to boiling water and about 10 minutes, drain. Garlic Green Beans 1-2 tbsp Scampi Blend 1 package grape tomatoes
cook pasta to package Transfer to baking sheet 6 Servings Salt and Pepper to taste cut in half
directions. and toss with GS Oils, 1 lb fresh or frozen green ½ small red onion thinly
When chicken is done place Garlic and Herb Blend and beans In a large saucepan, sliced
on top of pasta and add salt. Roast at 400° for 1 tsp Wildtree Garlic combine the potatoes, salt, 1 medium cucumber
extra sauce if desired. 10-15 minutes or until Grapeseed Oil and enough cold water to peeled, halved lengthwise
golden brown and crisp Salt and pepper to taste cover. Bring to a boil over and sliced
around edges. high heat. Lower the heat to 1 tsp Hearty Spaghetti
Tossed Salad Preheat oven to 350° a simmer and cook until fork Seasoning
Open pre-mixed salad and Cinnamon Apples Pile beans onto a baking tender, about 10 minutes.
toss with favorite dressing. 4-6 pink lady or honey sheet, drizzle with oil and Drain the potatoes and Mix all ingredients with
Or use Wildtree’s crisp apples cored, peeled salt and pepper, toss to return to the pan. Put the Wildtree Balsamic
Balsamic Dressing and diced coat, put in oven until milk, butter and Scampi Dressing
1 tsp cinnamon tender about 5-7 minutes. blend in the pan and mash
2 tbsp sugar the potatoes. Stir to
combine and season with
Combine all ingredients in salt and pepper to taste.
a microwave steam bag
and cook for 5-8 minutes Steamed Carrots
or until apples are soft. Steam 1 medium sized
package of baby carrots in
microwave. Season with
butter, salt and pepper to
taste.
Cooking Tips & Hints Cooking Tips & Hints Cooking Tips & Hints Cooking Tips & Hints Cooking Tips & Hints
Any leftover pasta and Also try this with pork If you have Rancher’s You can use ketchup or Try using scallops instead
sauce can be mixed and tenderloin Steak Rub to spare, use BBQ sauce instead of soy of shrimp.
frozen for another quick 1/2 tsp on the green beans. sauce
meal, just defrost, top with Freeze leftovers for another
cheese and bake until night or a quick lunch
heated through.