Plan - Shop - Cook - Eat: Becoming Confident in Your Own Kitchen - Text Version

This text version of the Plan-Shop-Cook-Eat booklet (PDF) is provided for accessibility.

Page 1 - Front cover

Title: plan - shop - cook - eat: becoming confident in your own kitchen

Page 2 - Grocery shopping tips

  • PLAN meals ahead of time. Alternate between a few different breakfasts, lunches & dinners.
  • AVOID impulse buying: Do not shop hungry. Shop the perimeter of the store for produce, meats, grains & dairy (visit center aisles only as needed).
  • SAVE money. Buy generic or store brands.
  • BUY EXTRA when items like tuna or bread go on sale.
  • BUY FRESH fruits & vegetables in season. They’re cheaper & taste better!
  • BUY FROZEN e.g. vegetables, for convenience & longer storage.
  • BUY CANNED e.g. fruit in natural juices.
  • SIGN-UP for frequent shopper awards or membership. Register on grocery coupon web sites.

Page 3 - Basic grocery shopping list

Alternative choices for meats or dairy foods can come from the non-animal protein list.


  • Salad stuff: Romaine lettuce, grape tomatoes, cucumbers, green peppers, carrots, celery
  • Frozen: Broccoli or vegetable of your choice


  • Fresh fruit (in season)
  • Dole™ fruit bowls
  • Dried fruit (e.g. raisins)
  • Orange juice


  • Whole grain tortillas (6”)
  • Cereal
  • Whole grain frozen waf!es
  • Graham crackers
  • Popcorn
  • Pasta
  • Brown or wild rice


  • Non-fat milk
  • Cheese
  • Low-fat yogurt

PROTEIN - Vegetarians: use foods from list on page 5. 

  • Hummus
  • Eggs
  • Beans (e.g. red or black)
  • Canned tuna fish
  • Peanut butter
  • Chicken breasts
  • ¼ pound of (deli) turkey lunch meat


  • Olive oil
  • Mayonnaise (regular or low-fat)
  • Non-stick cooking spray
  • Salad dressing


  • McCormick roasted garlic seasoning
  • Mustard
  • Aluminum foil
  • (4) Reusable 2-cup containers
  • White paper towels

Page 4 - Suggestions

Tip: Plan ahead! Prepare extra portions of some foods in advance, for use later in the week. See 7-Day Menu Planner.

Portions are listed on page 5; each provide 5 grams of proten. Any non-animal protein food may be used in place of meat.

PREPARE (on Day One)

  • 4 Green Salads
  • 4 servings Brown Rice (grain)
  • 4-5 Chicken Breasts (protein)
  • 3-4 servings Vegetables

TIP: Hungry between meals? Try these snack suggestions:

  • piece of fresh fruit
  • cup of yogurt
  • 3 graham crackers
  • 2 T raisins
  • 1/3 C hummus with 1 C raw vegetables
  • Dole fruit cup
  • celery with 1 T peanut butter
  • 3 C popcorn
  • cheese stick (individually wrapped)

Page 5 - Non-animal protein sources

Each provides 5 grams of protein


  • ½ C Lima beans
  • 1/3 C Kidney beans
  • 1½ C Garbanzo beans
  • 1/3 C Navy beans
  • 1/3 C Adzuki beans
  • 1/3 C Baked beans
  • 1/3 C Refried beans
  • 1/3 C Black beans
  • ½ C Butter beans
  • 1/3 C Broad beans
  • 1/3 C Mung beans
  • ½ C Hummus
  • 1/3 C Great Northern beans
  • 1/3 C Split Peas
  • ¼ C Lentils
  • 2 T Peanuts
  • 1 ½ T Peanut Butter


  • 1/3 Griller
  • 2 T Burger crumbles (dry)
  • ½ Tofu hotdog
  • 2 T Bacos
  • 1 oz Soy Products (meat, fish or sausage)


  • 1/6 C Miso
  • 1/6 C Natto
  • 1/6 C Tempeh
  • ¼ C Tofu
  • ¼ C Sweet green soy beans
  • 2/3 C Soy sprouts
  • 1 C Soy milk
  • 1/8 C Defatted soy !our
  • 1 T Soy nuts (roasted)
  • 1 ½ oz Soy pasta (dry)
  • 1 ½ T Soybean butter


  • ¼ C Almonds
  • ¼ C Cashews
  • ¼ C Pistachios
  • ¼ C Walnuts
  • 2 T Sun!ower seeds
  • 2 T Pumpkin seeds
  • 2 T Almond butter

Page 6 - Seven-day menu sampler

T = tablespoon
C = cup
tsp = teaspoon
oz = ounce
sl = slice

See sections, PREPARE FOR THE WEEK and BASIC RECIPES for more details.

Day 1:

  • Breakfast: Breakfast burrito, orange juice (1 cup)
  • Lunch: Turnkey sandwich with lettuce and tomato, celery (half-cup), fruit, non-fat milk (1 cup)
  • Dinner (prepare extra portions of these items): Chicken, rice, vegetable (cooked), green salad, non-fat milk (1 cup)

Day 2:

  • Breakfast: Oatmeal (½ C, hot), add: ¼ C raisins, ½ C non-fat milk, Orange Juice (1 C)
  • Lunch: Green Salad (2 C), add: chicken breast, 2 tsp olive oil, Graham Crackers (3), Non-fat Milk (1 C)
  • Dinner: Layered Rice Dish, Vegetable (½ C, cooked), Non-fat Milk (1 C)

Day 3: 

  • Breakfast: Cereal (¾ C, cold) with Non-fat Milk (1 C), Fruit, Fruit Juice (1 C)
  • Lunch: ​Tuna Fish Sandwich, Baby Carrots (½ C), Fruit, Non-fat Milk (1 C)
  • Dinner: Black Bean Burritos (2)with lettuce and tomato, Brown Rice (½ C), Vegetable (½ C, cooked), Non-fat Milk (1 C)

Page 7 - Seven-day menu sampler continued

Day 4: 

  • Breakfast: Toast (1 sl whole grain), Hard Boiled Egg, Fruit, Non-fat Milk (1 C)
  • Lunch: Green Salad (2 C), add: ½ C black beans, 2 T shredded cheddar cheese, Graham Crackers (3), fruit
  • Dinner: Pasta & Veggies, Green Salad (2 C), Non-fat Milk (1 C)

Day 5:

  • Breakfast: Waf!e, whole grain, add: 1 T peanut butter, Fruit, Non-fat Milk (1 C)
  • Lunch: Egg Salad Sandwich, Baby Carrots (½ C), Fruit, Non-fat Milk (1 C)
  • Dinner: Chicken Tortillas, Brown Rice (½ C), Non-fat Milk (1 C)

Day 6:

  • Breakfast: Yogurt Parfait, add: 1 C vanilla yogurt, ¼ C cereal, 2 T dried fruit
  • Lunch: Hummus Tortillas, Fruit, Non-fat Milk (1 C)
  • Dinner: Pasta & Chicken, Green Salad (2 C), Non-fat Milk (1 C). One Yolk Omelette, Vegetable, (½ C, cooked)

Day 7:

  • Breakfast: Oatmeal (½ C, hot), add: ¼ C raisins, ½ C non-fat milk, Orange Juice (1C)
  • Lunch: Chicken Salad, Sandwich, Celery (½ C), Fruit, Non-fat Milk (1 C)
  • Dinner: One Yolk Omelette, Vegetable (½ C, cooked), Whole Grain Bread, (1 sl + 1 tsp margarine), Non-fat Milk (1 C)

Page 8 - Prepare for the week

Create a Green Salad
You will need:

  • 4 Bowls with lids (2-C size)
  • White paper towel (4 sheets)
  • Romaine lettuce (1 ½ C)
  • Grape tomatoes (4-5 per bowl)
  • 2 Cucumbers: ½ per bowl, sliced
  • 2 Green peppers: ½ per bowl, chopped
  • 1-2 tsp olive or canola oil (add later)

Combine vegetables in bowls, Place paper towel inside each bowl (to absorb moisture)
Seal bowls, store in refrigerator
Salads should last about 5 days

TIP: Peel an orange and squeeze the juice on the salad. Add orange pieces for f!avor.

Boil an Egg (or 3)
Place desired number of eggs in saucepan (single layer).
Fill pan with cold water, covering eggs by 1 inch.
Cover and bring to a boil using medium-high heat.
When the eggs come to a rolling boil, turn off heat; keep covered for 12 minutes.
Uncover and rinse with icy cold water (add ice cubes for easier peeling later).
Let stand for several minutes.

Page 9 - Prepare for the week continued

Bake Some Chicken
Start with:

  • 4-5 Chicken Breasts
  • McCormick roasted garlic seasoning
  • Non-stick cooking spray

Line shallow baking pan with aluminum foil.
Spray lightly with cooking spray.
Place chicken breasts on tray.
Sprinkle with seasoning.
Bake @ 350° for 45 minutes.

Make Brown Rice
Prepare 2 cups. Ratio for cooking:
1 C rice for every 4 C water

Rinse rice in a strainer–30 seconds under cold water, swirling the rice with your hand.
Boil water in a large pot over high heat.
Add rice to boiling water, stirring once.
Turn heat to medium and boil uncovered, for 30 minutes (stir occasionally).
After 30 minutes, pour the rice into a strainer over the sink. Drain for 10 seconds.
Return rice to pot (no heat) and coverimmediately with tight-fitting lid. Allow rice to steam for 10 minutes.
Uncover rice, !uff with a fork, and season with salt to taste.

NOTE: If lid does not fit tightly, place aluminum foil over pot then place lid over foil for a tighter seal.

Page 10 - Basic Recipes

Breakfast Burrito

  • 6” flour tortilla
  • 1 egg (scrambled)
  • 1 T shredded low-fat cheddar cheese
  • 1 tsp margarine

Crack egg into a small bowl.
Add 1 T milk and beat with a fork.
Melt margarine in skillet over medium heat.
Pour egg into pan and stir until egg is cooked.
Place scrambled egg on tortilla shell and sprinkle with cheese.

Layered Rice Dish:

  • Brown rice (cooked)
  • ¼ C Spaghetti sauce
  • ½ C Cooked vegetables
  • 2 T Shredded cheddar cheese

Spread brown rice on a plate; layer with spaghetti sauce and
Sprinkle cheddar cheese on top.
Microwave for 2-3 minutes. 

Page 11 - Basic recipes continued

Turkey Sandwich

  • 2 slices whole grain bread
  • 1 T low-fat mayonnaise
  • 3 slices of deli-style turkey
  • 1 romaine lettuce leaf & 1 sliced tomato

Spread mayonnaise on bread; stack with
turkey, lettuce & tomato.

Tuna Fish Salad

  • 6 oz can of tuna (in water)
  • 2 tsp low-fat mayonnaise
  • celery, diced (optional)

Open and drain tuna (push down hard on the lid, tip can to side).
Mix with mayo & celery.

Egg Salad

  • 2 Hard-boiled eggs
  • 2 tsp low-fat mayonnaise
  • celery, diced (optional)

Cut the eggs into small pieces (use a knife or an egg slicer).
Mix with mayo & celery.

Chicken Salad

  • 3 oz cooked chicken breast
  • 2 tsp low-fat mayonnaise
  • celery, diced (optional)

Cut chicken into small cubes or slices.
Mix with mayo & celery.

Page 12 - Basic recipes continued

Variations on a theme: Substitute CHICKEN BREAST (3 oz, cooked & diced) or HUMMUS (& C) in place of the black beans

Black Bean Tortillas

  • Black beans (12 oz can)
  • ¼ C romaine lettuce
  • 2 tomato slices, diced
  • 2 T shredded cheddar cheese
  • 2 tortillas (6”)

Strain black beans then rinse & drain.
Pour beans into small bowl & microwave 1 minute on low.
Dampen white paper towels, placing one over & one under the tortillas.
Microwave 10-20 seconds.
Place beans, lettuce, tomato, & cheese onto warm tortillas. Microwave for 30-60 seconds. Serve with rice.

Page 13 - Basic recipes continued

One Egg Yolk Omelette

  • 5 eggs
  • 2 T non-fat milk
  • 2 T shredded cheddar cheese
  • ½ C cooked vegetable
  • (use leftover broccoli or spinach or sauté with 1 T butter, 2 T green pepper and 1 T onion)

Crack 1 whole egg into a bowl.
Over a separate bowl, crack another egg & carefully separate the whites from the yolk by pouring from shell to shell, allowing the whites to fall into the bowl (discard the yolk). Repeat with remaining eggs.
Mix whole egg and egg whites together with the milk.
Coat a skillet, using non-stick cooking spray and heat on low.
Add egg mixture, letting it cook slightly and fim up.
Tip skillet (gently) side-to-side, to drain uncooked egg off the center of omelette.
Place vegetables and cheese slightly off center of omelette and fold over.
Allow cheese to melt. Remove from pan.

Page 14 - Basic recipes continued

Pasta Dinner

  • 1 C Pasta (cooked)
  • ¼ C Spaghetti sauce
  • Salt
  • 2 T Parmesan Cheese
  • Cooked green vegetable (e.g. broccoli or spinach)

Put 4-6 quarts of water into a large pot (add 1 tsp salt per quart
of water). Cover and bring to a rolling boil.
Drop pieces of pasta into boiling water and stir gently, to prevent
sticking. Boil a couple minutes under the recommended amount of time shown on the box.
Taste it. When pasta has been cooked, there should be some
resistance when you bite into it.
Drain pasta in strainer (no need to run under cold water).
Dump pasta (while still hot) into a bowl.
Add sauce/cheese.
Mix in vegetables.
Add chicken or beans (protein), if desired.

Page 15 - Additional resources 

Page 16 - Back cover

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Regents of the University of Michigan, 2010