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Getting back into the swing of things with wheat

Easy, Quick & Nutritious Meals

As the summer holidays come to an end and we head back to school or the office, or just getting back into a routine, trying to plan and prep meals for yourself and the family can be a daunting task. Make it easier on yourself with quick-to-prepare, easy yet nutritious meals—with wheat! Thanks to our friends at Revive Wellness for developing our September meal plan to get you back into the swing of things this month.

Grocery List

Produce

3 Roma tomatoes

1 ½ cups vine-ripened tomatoes

½ cup cilantro

2 lemons

1 pkg (28 g) dill

2 cups red bell pepper

1 cup yellow bell pepper

1 cup cucumber

1½ cups red onion

1 cup yellow onion

8 cloves garlic

1 pkg (141 g) baby spinach

6 cups (1 large bunch) fresh kale

Meat/Poultry/Dairy

1 lb (454 g) turkey sausages

1 lb (454 g) ground turkey

1 lb (454 g) Italian sausage (mild or spicy)

9 large eggs

2 tbsp milk (1%)

1 cup Monterey Jack cheese (shredded)

1 cup mozzarella cheese (shredded)

300 g raw shrimp (large)

200 g feta cheese

½ cup whipping cream

½ cup half and half

Dry Goods

2 tsp canola oil

3 tbsp olive oil

8 flour tortillas (8 inch)

1 can (398 mL) refried beans

1 jar salsa

1 cup Israeli/pearl couscous

1 tsp Dijon mustard

1 can (213 g) canned salmon*

½ cup Italian-style dry breadcrumbs

6 sub buns (6 inch)

1 ½ cups marinara sauce

1 tsp honey

1½ cups orzo pasta

6 cups no-salt-added chicken broth

1 pkg (500 g) gnocchi**

Spices

¼ tsp salt

1¼ tsp black pepper

¼ tsp smoked paprika

1 tsp garlic powder

¾ tsp dried oregano

¾ tsp dried basil

1 tsp red pepper flakes

Other

Wax paper

Non-stick foil or parchment paper

Large freezer bags

*Alternatively, you may use 1 fillet of salmon (8 oz) and cook according to your preference.

**Sometimes fresh gnocchi can be found in the refrigerated section of the grocery store (near the tortellini and fresh pasta).

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