ROCKIN MOM S KITCHEN

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1 ROCKIN MOM S KITCHEN Slow ROCKIN Cooker Movement MOM S KITCHEN Slow Cooker Movement ONE-MONTH MEAL PLAN AND SHOPPING LIST ONE POT 15 MINUTES ONE MONTH OF ROCKSTAR EATS ROCKINMOMSKITCHEN.COM PAGE 1

2 READY TO SAVE TIME, SAVE SOME MONEY AND FEEL LIKE A ROCKSTAR IN THE KITCHEN (IN JUST 15 MINUTES A DAY)?! Introducing Rockin Moms Kitchen Slow Cooker Movement We re taking back the kitchen and bangin out crazy, easy meals that taste BOMB! It s a serious Kitchen Revolution and you re invited! We re bringin out the Slow Cooker to make life easy. The result? Simple, healthy meals that taste so dang good! Yes please! Toss everything into the machine, let her do all the work and at the end of the day, you ll be the rockin cook instead of a stress case in the kitchen. You ll save time and money. And won t toss wasted food in the trash. You ll whip up easy meals then bust the extras out in another meal later on in the week. Hello, easy and simple! Ready to rock this out? Let s do this! WHAT S IN THE MEAL PLAN? Each week, you ll get delicious dinner menus for 6 days, complete with easy sides full of veggies. Then, on Day 7, you ll learn how to easily use up any extras from the week you ve got hangin out in the fridge and make it taste like a new meal! No waste, no boring food, and very little prep involved, saving you time and cash lots of it! And, each week comes with a shopping list of all the ingredients you ll need to prep your meals for the week, with lots of options for gluten-free, paleo, and regular diets, too. Yeah, buddy! Oh, and each meal is based on a family size of 4 or a family of 5 like mine (with a baby in tow), so if you have more or less hungry faces at your table, feel free to adjust accordingly! ROCKINMOMSKITCHEN.COM PAGE 2

3 HOW DOES IT WORK? Foundation Recipes: You ll make a few slow cooker meals from Rockin Mom s Kitchen Slow Cooker Movement each week, then reuse/repurpose these meals into dinner another night that isn t just the same ol soup! The original recipes are your foundation recipes, and they re listed first underneath each week, so you know exactly which recipes you ll be using. Sides: Each day, you ll be rounding out the foundation recipes and repurposed meals with veggie-packed sides (you know how I love me some veggies!). Extra ingredients that aren t listed in the foundation recipes are boldened, so you can easily see what you ll need to prepare or add to round out your dinner for the day. Some of these (the Master Salad, Cauliflower Rice, Zoodles, and Taco Salad) can be found in the RMK Survival Recipes section of Slow Cooker Movement, so you know exactly how to prepare it! Fridge Clean-Out Night: Who wants to find science experiments in their fridge? Not me. Because you know what that means wasted food equals wasted cash. No bueno. So let s use up what we didn t eat at the end of the week, for an easy, almost cook-free night! These are guidelines to get you thinking about leftovers, so feel free to substitute, add, or experiment to find your own great reuses for leftovers and what s waiting to be made delish in your fridge. Shopping List: This will list all the ingredients you ll need for the week, taken from the foundation recipes and sides. Be sure to check your fridge and pantry first for items you already have, and might not need to purchase. For spices and other similar items you won t need much of, you can either purchase small amounts from the bulk bins of Whole Foods or Sprouts, or get it in larger amounts so you won t need to buy it every week. Whatever s easiest for you. Extra Buys: Each week, you ll have some choices on extra items to buy, for things like the Master Salad, veggie sides, gluten-free, and grain options. Feel free to purchase based on how much you think you ll use, what fits your lifestyle best...and be sure to use up extras from the week before, or the produce items you don t use all of in a recipe, first. READY? LET S DO THIS! ROCKINMOMSKITCHEN.COM PAGE 3

4 WEEK 1 + Creamy Curry Cauliflower Soup + Crackin Carnitas + RMK Marinara + Confetti Meatballs + Poached Pears + Master Salad and Zoodles DAY 1 - CREAMY CURRY CAULIFLOWER SOUP with MASTER SALAD 1. Prepare Master Salad while soup is cooking. 2. When ready to serve, ladle soup in bowls, top with toppings, and serve with salad. Enjoy! DAY 2 - CRACKIN CARNITAS and MASTER SALAD 1. While carnitas are cooking, either prep salad, or pull out leftover salad from Day Serve carnitas on top of salad and/or on 4 crusty rolls. Enjoy! DAY 3 - TACOS/WRAPS with CARNITAS and AVOCADOS 1. Serve leftover reheated carnitas over 4 warmed corn tortillas or big lettuce leaves with 2 avocados, lime juice (squeezed from 1 lime), ¼ cup cilantro, 1 grated carrot, chopped cabbage, and ½ cup cheese if you like. Enjoy! DAY 4 - RMK MARINARA over ZOODLES or NOODLES 1. While marinara is cooking, make ½ pound whole-grain/gluten-free pasta or zoodles. 2. Serve marinara over noodles or zoodles. Enjoy! DAY 5 - CONFETTI MEATBALLS with MASTER SALAD and LEFTOVER PASTA 1. Prepare meatballs using leftover 3 cups RMK Marinara instead of making the separate sauce in directions. Pour marinara into slow cooker with your meatballs, then cook as directed. 2. When meatballs are about done, prep Master Salad. 3. When ready to serve, pour marinara and meatballs into a big bowl with leftover noodles/zoodles, if desired, and sprinkle with ¼ cup parmesan cheese. Serve with salad to fill up on more veggies. Enjoy! DAY 6 - MEATBALL SUBS with POACHED PEARS 1. Prepare Poached Pears. 2. While the Pears are cooking, cut up 4 crusty whole-grain rolls, or large lettuce leaves for a gluten-free wrap. Top with reheated Meatballs and Marinara. Serve with Poached Pears. Enjoy! DAY 7 - FRIDGE CLEAN-OUT NIGHT 1. One of my family s favorite foods is tacos! They can be made from any leftovers seriously! Got leftover Meatballs, Carnitas, or another protein? Great! Warm tortillas in the oven for a few minutes wrapped in foil and top with your leftover protein along with ½ cup shredded lettuce, ½ cup cheese, ¼ cup chopped cilantro or parsley, hot sauce to taste, and ½ avocado, sliced. 2. If you re not a fan of tortillas, just swap them for big lettuce leaf wraps and you ve got another 10-minute meal without the carbs. 3. Not able to get your spinach in bulk? Use up the rest of that (usually) 10-ounce bag in a big salad, topped with whatever leftover protein you have. Or, cook with 4 eggs and other leftover veggies for a tasty scramble. Enjoy! ROCKINMOMSKITCHEN.COM PAGE 4

5 What You ll Need This Week: Your Week 1 Grocery Checklist Kitchen Essentials (either purchase small amounts from the bulk bins, or have these items on hand!) Salt and pepper Dried oregano : 2 teaspoons Dried cumin : 1 teaspoon Dried basil : 1 teaspoon Red pepper flakes : 1 pinch Curry powder : 1 to 2 teaspoons Nutmeg : 1 pinch freshly grated Cinnamon : ½ teaspoon Extra-virgin olive oil or coconut oil : 1 16-ounce bottle Chicken, veggie, or beef stock : 2½ cups, or 1 32-ounce container Honey or pure maple syrup : 1 teaspoon, or 1 12-ounce bottle Pantry Items Crushed tomatoes : 2 28-ounce cans Tomato paste : 1 6-ounce can Sesame seeds : 2 tablespoons Raw cashews : ¼ cup Bread crumbs OR almond flour (for gluten-free/paleo diets) : ½ cup Sugar OR coconut sugar (for paleo diets) : ¾ cup Hot sauce : 1 5-ounce bottle (Cholula s my favorite) EXTRA BUYS Zucchini, for zoodles : 4 Romaine lettuce for wraps : 1 head (for 2 to 3 nights) Romaine, butter, or iceberg lettuce for side salad : 1 head (for 3 nights) Tomatoes : 1 to 2 Carrots : 2 Avocados : 2 Lime : 1 Lemon : 1 Cabbage : ½ head Dairy and Eggs Parmesan cheese, grated : ½ cup Butter : 2 tablespoons Egg : 1 Optional Extra Buys Grated cheese : 1 cup Eggs : 4 Optional Grains Gluten-free corn tortillas : 4 to 8 (for 1 to 2 nights) Whole-grain rolls : 4 to 12 (for 1 to 3 nights) Whole-grain or gluten-free pasta : ½ pound Proteins Boneless pork shoulder or pork butt roast : 2 to 3 pounds Ground chicken or turkey : 1 to 1⅓ pounds Produce Garlic : 1 head Onions : 3 Carrots : 2 Cauliflower : 1 Bell pepper : 1 Jalapeno : 1 Tomatoes : 2 Avocados : 3 Spinach : ¼ cup or 1 10-ounce bag Fresh parsley : 1 bunch Fresh cilantro (optional) : 1 bunch Lime : 1 Lemon : 1 Oranges : 2 to 3 Bosc Pears : 4 ROCKINMOMSKITCHEN.COM PAGE 5

6 WEEK 2 + The Bomb Butternut Squash Soup + Screamin Good Pulled Pork + Rockstar Roasted Veggies + Turkey Veggie Chili + Fallin for Stuffed Apples + Fiesta Whole Chicken and Veggies + Master Salad and Cauliflower Rice DAY 1 - THE BOMB BUTTERNUT SQUASH SOUP with MASTER SALAD and/or BREAD 1. Prepare soup. While soup is cooking, prepare salad and slice bread, if using. 2. When ready to serve, ladle soup into big bowls, and serve with salad and bread. Enjoy! DAY 2 - SCREAMIN GOOD PULLED PORK with SALAD and/or TORTILLAS 1. Prepare pork. While pork is cooking, prepare Master Salad (or use leftovers from yesterday), and warm 4 corn tortillas, if serving. 2. Serve pulled pork on a big plate with warmed corn tortillas, or on top of salad. Enjoy! DAY 3 - PULLED PORK SAMMIES with ROCKSTAR ROASTED VEGGIES 1. Prepare veggies. When veggies are almost ready, warm pork. 2. Serve pork on 4 crusty rolls or big lettuce leaves, and top with 2 chopped tomatoes, 2 grated carrots, and hot sauce to taste. Place a big scoop of veggies on the side. Enjoy! DAY 4 - TURKEY VEGGIE CHILI with (optional) RICE/QUINOA/CAULIFLOWER RICE 1. Prepare chili. While cooking, prepare 1 cup of rice, quinoa, or cauliflower rice, if serving (see recipe in RMK Survival Recipes section). 2. Serve chili in big bowls with optional grains. Enjoy! DAY 5 - SLOPPY JANES with FALLIN FOR APPLES 1. Prepare apples. When apples are almost ready, reheat leftover Turkey Veggie Chili. 2. Spoon warmed chili inside 4 whole-grain rolls. Or for gluten free option, wrap chili in 4 large lettuce leaves. Then top with ½ cup cheese, hot sauce to taste, and ½ cup lettuce or spinach, and enjoy Fallin for Apples for dessert. DAY 6 - FIESTA WHOLE CHICKEN AND VEGGIES 1. Prepare and serve chicken. Enjoy! 2. When finished, pull off all leftover chicken from the bones and place in a plastic zip-type bag or container and store in the fridge. If you ve got a bunch of leftovers already for Day 7, store in a freezer-safe container instead, and freeze for later. 3. Next, use the chicken bones to make your own Chicken Stock. See Chicken Stock recipe in Slow Cooker Movement. This can be done the next day as well. DAY 7 - FRIDGE CLEAN-OUT NIGHT 1. Got leftover Turkey Veggie Chili in the fridge? Ladle warmed chili over a big bowl of salad, top with 1 sliced avocado and ½ cup grated cheese, and you ve got a healthy spin on 5-Minute Taco Salad. 2. Got leftover Fiesta Chicken? Shred leftover chicken with two forks. Place onto a big lettuce leaf to create your own chicken lettuce wraps. Top with fresh ¼ cup sour cream or plain Greek yogurt, 1 sliced avocado, and hot sauce to taste. Or roll chicken up in warmed corn tortillas, and bake at 350 degrees for about 15 to 20 minutes for a quick Taquito recipe that s super kid-friendly. 3. Got leftover Butternut Squash soup and a little bit of Pulled Pork? Add the pork to the soup, and then reheat together, and you ve got a delicious soup with some extra protein. ROCKINMOMSKITCHEN.COM PAGE 6

7 What You ll Need This Week: Your Week 2 Grocery Checklist *Be sure to check your pantry and fridge to see if you have any of these items leftover from last week. Kitchen Essentials Salt and pepper Nutmeg : 1 pinch Paprika : 2 tablespoons Cumin : 2 tablespoons Dried thyme : 1½ teaspoons (or 3 sprigs fresh thyme) Dried oregano : ½ teaspoon Red pepper flakes : 1 pinch Chili powder : 1 tablespoon Coriander : 2½ teaspoons Cinnamon : ½ teaspoon Extra-virgin olive oil or coconut oil : 1 16-ounce bottle Chicken or veggie stock : 3 cups, or 1 32-ounce container Honey or pure maple syrup : ½ cup, or 1 12-ounce bottle Pantry Items Crushed tomatoes : 2 28-ounce cans Diced tomatoes : 1 15-ounce can Kidney or cannellini beans (optional) : 1 15-ounce can Raw pepitas (pumpkin seeds) : ¼ cup Nuts (walnuts, almonds, or pecans) : ¼ cup Dried fruit (dates or apricots) : ¼ cup Salsa : 1 16-ounce jar Hot sauce : 1 8-ounce bottle Apple cider vinegar : 1 small bottle EXTRA BUYS Romaine lettuce, for wraps : 1 (for 1 to 2 nights) Romaine, iceberg, or butter lettuce, for side salad and chili topping : 1 (for 3 to 4 nights) Lemon : 1 Tomatoes : 3 Avocado : 1 Carrots : 3 Cauliflower, for optional rice : 1 head Dairy and Eggs Butter : 1 stick Optional Extra Buys Grated cheese : 1 cup Sour cream or Greek yogurt : 1 8-ounce container Optional Grains Rice or quinoa: 1 cup, uncooked Gluten-free corn tortillas : 4 to 8 (for 1 to 2 nights) Whole-grain or gluten-free bread : 1 loaf Crusty whole-grain rolls : 4 to 8 (for 1 to 2 nights) Proteins Pork shoulder or butt roast: 2 to 3 pounds Ground turkey or ground chicken : 1 to 1⅓ pounds Whole chicken : 3 to 4 pounds Produce Garlic : 1 head Onions : 5 Fresh ginger : 1-inch piece Celery : 1 bunch Carrots : 6 Parsnips : 2 Butternut squash : 1 Sweet potato : 1 Bell pepper : 1 Fresh parsley : 1 bunch Tomato : 1 Lime : 1 Lemons : 2 Pink Lady, Gala, or Fuji apples : 4 ROCKINMOMSKITCHEN.COM PAGE 7

8 WEEK 3 + Gingery Carrot Soup + Sausage Stuffed Bells + Sean s Sriracha Chicken + Artichokes with Garlic Butter + Beef, Sweet Potato and Kale Stew + Cinnamon Spiced Pears n Apple Sauce + Master Salad DAY 1 - GINGERY CARROT SOUP with MASTER SALAD 1. Prep salad while soup is cooking. 2. Serve soup in big bowls, with salad on the side. DAY 2 - SAUSAGE STUFFED BELLS with CARROT SOUP 1. Prep Sausage Stuffed Bells, and cook according to directions. 2. When the bells are almost done, warm carrot soup leftovers, and serve alongside bell peppers. Enjoy! DAY 3 - SEAN S SRIRACHA CHICKEN DRUMMIES 1. While Drummies are cooking, chop up the celery and carrot sticks, and serve alongside. Enjoy! DAY 4 - ARTICHOKES WITH GARLIC BUTTER and SEAN S DRUMMIES 1. When Artichokes with Garlic Butter are done, serve with warmed Drummies. Enjoy! DAY 5 - BEEF, SWEET POTATO AND KALE STEW 1. This is a one-pot meal at its finest! Simply prepare, and then pour stew into bowls. Enjoy! DAY 6 - MASTER SALAD with BEEF/BEEF STEW, and CINNAMON SPICED PEARS N APPLE SAUCE 1. Prepare Cinnamon Spiced Pears N Apple Sauce according to directions. 2. While sauce is cooking, prepare a salad and either serve with warmed Beef Stew, or ladle out just the stew beef, shred, reheat, and toss with salad. Serve with Pears n Apple Sauce. DAY 7 - FRIDGE CLEAN-OUT NIGHT 1. Have some leftover Carrot Soup and that ¾ head of cauliflower left unused in the Sausage Bells recipe? Either leave chopped cauliflower raw or lightly steam before adding to your reheated soup for a tasty all-veggie meal. If you ve got that ½ bunch kale leftover from the beef stew, this will also mix in well. Simply remove stem and tear into bite-sized pieces. 2. Got some Fiesta Chicken chillin in your freezer from last week? Don t forget it defrost it! Then, shred it up, and add to the Carrot Soup. You can also defrost the chicken, and reheat, and enjoy over a salad, shredded into a tortilla or lettuce leaf with extra veggies for a tasty wrap or salad. Enjoy! 3. Got some leftover Sausage Stuffed Bells? Simply cut up the bells into small bite-sized pieces, sprinkle ½ cup grated cheese in a corn tortilla, add the Bells, and lightly grill on each side for a tasty quesadilla. Or, stuff a large lettuce leaf with your leftover for a carb-free wrap. ROCKINMOMSKITCHEN.COM PAGE 8

9 What You ll Need This Week: Your Week 3 Grocery Checklist *Be sure to check your pantry and fridge to see if you have any of these items leftover from last week. Kitchen Essentials Salt and pepper Whole dried bay leaves : 2 Nutmeg : 1 pinch Garlic powder : 1 teaspoon Onion powder : 1 teaspoon Dried basil : 1 teaspoon Dried thyme : 1 teaspoon Red pepper flakes : 1 pinch Ground cinnamon or cinnamon stick : 1 teaspoon/1 stick Chicken or veggie stock : 2 cups, or 1 32-ounce container Beef stock : 1 cup, or 1 32-ounce container Extra-virgin olive oil or coconut oil : 1 16-ounce bottle Honey or pure maple syrup : ¼ cup, or 1 12-ounce bottle Pantry Items Tomato paste : 2 6-ounce cans Raw cashews : ¼ cup Raw pepitas (pumpkin seeds), cashews, or sunflower seeds : ¼ cup Sriracha or hot sauce : 1 cup, or 1 small bottle Balsamic vinegar : ¼ cup, or small bottle EXTRA BUYS Romaine lettuce for wraps : 1 head (for 1 night) Romaine, iceberg, or butter lettuce for side salad : 1 head (for 2 to 3 nights) Lemon : 1 Carrot : 1 Bell Pepper : 1 Tomatoes : 1 to 2 Dairy and Eggs Butter : 2 sticks Grated cheese : 1 cup Optional Extra Buys Grated cheese : ½ cup Optional Grains Gluten-free corn tortillas : 4 Proteins Beef chuck, shoulder, or other tough meat : 1 to 1½ pounds Bulk, or uncased, Italian sausage (mild or hot) : 1 pound Chicken drumsticks or wings : 1 to 2 pounds Produce Garlic : 1 head Onions : 3 Ginger : 1-inch piece Carrots : 15 Celery : 1 bunch Sweet potato : 1 Cauliflower : 1 head Bell peppers : 6 Artichokes : 4 Kale : 1 bunch Fresh parsley : 1 bunch Lemons : 3 Orange : 1 Apples : 2 pounds Pears : 2 pounds ROCKINMOMSKITCHEN.COM PAGE 9

10 WEEK 4 + We re Jammin Jambalaya + Honey Sesame Chicken + Bad A** Beef and Veggie Chili + Ooey Gooey Chocolate Brownies + Balsamic Pot Roast + Master Salad, Cauliflower Rice, and Taco Salad DAY 1 - WE RE JAMMIN JAMBALAYA with RICE, QUINOA, or CAULIFLOWER RICE 1. Prep Jambalaya according to instructions. When you add shrimp, start your rice, quinoa, or Cauliflower Rice, if using (see recipe in RMK Survival Recipes). 2. Serve Jambalaya in big bowls over your grain/veggie. Enjoy! DAY 2 - HONEY SESAME CHICKEN with MASTER SALAD and/or RICE 1. Prepare Honey Sesame Chicken according to instructions. 2. When you re almost ready to serve, prepare salad or cook a pot of rice (1 cup uncooked) to be served alongside. Or, use up leftover cauliflower rice from yesterday. DAY 3 - BAD A** BEEF AND VEGGIE CHILI with (optional) BREAD 1. Prep Chili according to instructions. Serve with a slice of bread, if you like. Enjoy a one-pot meal tonight! DAY 4 - BAD A** BEEF CHILI over SALAD, ROLLS or NOODLES/ZOODLES, with OOEY GOOEY CHOCOLATE BROWNIES 1. Prepare the Ooey Gooey Chocolate Brownies according to instructions. 2. Prep your salad, cut 4 crusty rolls, or prepare ½ pound of noodles or zoodles (see recipe in RMK Survival Recipes). 3. Warm leftover chili and ladle over your prepared salad, rolls, or pasta/zoodles. Serve with Ooey Gooey Chocolate Brownies. Enjoy! DAY 5 - BALSAMIC POT ROAST with (optional) BREAD 1. Prepare pot roast according to instructions, serve in big bowls and enjoy! Serve with a slice of bread if you like. Enjoy! DAY 6 - TACO SALAD with POT ROAST LEFTOVERS 1. Pull out some of the pot roast meat, and shred with two forks. Warm meat and some veggies for the taco salad (see recipe in RMK Survival Recipes). 2. Prepare taco salad, and serve. Enjoy DAY 7 - FRIDGE CLEAN-OUT NIGHT 1. Got leftover Balsamic Pot Roast? Make more taco salad, or enjoy warmed up over a crusty roll or large lettuce leaf, with more balsamic vinegar and lettuce, for a delicious sammie/wrap. 2. Need to use up the Bad A** Chili? Warm tortilla chips and top with reheated chili for some very filling nachos. Or, heat chili in a large pan, and when simmering, gently add in 4 eggs (don t stir them, just let them simmer in the sauce) until poached, for a rockin chili version of huevos rancheros. 3. Got some leftover Honey Sesame Chicken? Load it up inside 2 baked sweet potatoes, or toss over a salad. ROCKINMOMSKITCHEN.COM PAGE 10

11 What You ll Need This Week: Your Week 4 Grocery Checklist *Be sure to check your pantry and fridge to see if you have any of these items leftover from last week. Kitchen Essentials Salt and pepper Garlic powder : 1½ teaspoons Whole dried bay leaf : 1 Dried oregano : 1 teaspoon Dried thyme : ½ teaspoon Paprika : 1 tablespoon Red pepper flakes : 1 pinch Ground cumin : 2 teaspoons Ground coriander : 2 teaspoons Chili powder : 1 tablespoon Cajun seasoning : 1 teaspoon Chicken stock : 3 cups, or 1 32-ounce container Beef stock : 1½ cups, or 1 32-ounce container Extra-virgin olive oil or coconut oil : 1 16-ounce bottle Coconut oil : 1 tablespoon Honey : ½ cup, or 1 12-ounce bottle Hot sauce : 1 bottle Pantry Items Diced tomatoes : 2 28-ounce cans and 1 15-ounce can Tomato paste : 1 6-ounce can Pinto or cannellini beans (optional) : 1 15-ounce can Braggs liquid aminos or low sodium soy sauce : ¼ cup, or 1 12-ounce bottle Balsamic vinegar : ⅓ cup, or 1 8-ounce bottle Pure vanilla extract : 1 teaspoon Raw sesame seeds : 3 tablespoons Semisweet chocolate chips (use dairy free if desired) : ½ cup Sugar or coconut sugar : 1½ cups Unsweetened cocoa powder : ⅔ cup All purpose flour, or almond flour if gluten-free/paleo : ⅓ cup Coconut flour (if using almond flour) : 2 tablespoons EXTRA BUYS Black Beans : 1 15-ounce can Proteins Chicken sausage : 1 pound Chicken thighs or breasts : 2 pounds Shrimp (frozen deveined and shells removed) : ½ pound Beef chuck : 1 pound Beef roast : 3 to 3½ pounds Produce Garlic : 1 head Onions : 4 Carrots : 5 Celery : 1 bunch Sweet potato : 1 Bell peppers : 3 Avocado : 1 Tomato : 1 Fresh parsley or Fresh cilantro (optional) : 1 bunch Limes : 2 Lemon : 1 EXTRA BUYS Zucchini, for zoodles, if using : 4 Romaine lettuce for wraps : 1 head (1 night) Romaine, butter, or iceberg lettuce for salad : 1 head (3 to 4 nights) Cauliflower, for rice, if using : 1 Sweet potato : 2 Tomatoes : 3 Carrot : 1 Dairy and Eggs Sour cream or Greek yogurt (optional): 1 8-ounce container Butter : 2 sticks Eggs : 3 Optional Extra Buys Eggs : 4 Grated Cheese : ½ cup Optional Grains Rice or quinoa : 2 cups Whole-grain or gluten-free bread : 1 loaf (for 1 to 2 nights) Whole-grain rolls : 4 (for 1 night) ROCKINMOMSKITCHEN.COM PAGE 11