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A Personal/Food/CW49.md
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# Meal Plan CW49
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---
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## Sunday
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**Breakfast**
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Greek yogurt with granola and berries
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**Lunch**
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Grilled chicken Caesar salad
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**Dinner**
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Pizza with grandparents
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---
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## Monday
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**Breakfast**
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Scrambled eggs with toast and avocado
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**Lunch**
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Leftover pizza
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**Dinner**
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Baked salmon with roasted vegetables
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and quinoa
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---
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## Tuesday
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**Breakfast**
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Overnight oats with banana and
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almond butter
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**Lunch**
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Leftover salmon with roasted vegetables
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and quinoa
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**Dinner**
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Chicken fried rice with mixed vegetables
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(peas, carrots, corn, green onions)
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---
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## Wednesday
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**Breakfast**
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Greek yogurt parfait with granola,
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berries, and honey
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**Lunch**
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Leftover chicken fried rice
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**Dinner**
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Honey garlic glazed pork chops with
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roasted sweet potatoes and green beans
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---
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## Thursday
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**Breakfast**
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Toast with peanut butter and
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sliced banana
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**Lunch**
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Leftover pork chops with sweet potatoes
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and green beans
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**Dinner**
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Pasta with marinara, Italian sausage,
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and a side salad
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---
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## Friday
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**Breakfast**
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Bagel with cream cheese and jam
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**Lunch**
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Leftover pasta with sausage and salad
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**Dinner**
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Teriyaki chicken stir-fry with broccoli,
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carrots, and rice
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---
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## Saturday
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**Breakfast**
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Pancakes or French toast with fruit
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**Lunch**
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Leftover teriyaki chicken stir-fry
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**Dinner**
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Grilled steak with garlic mashed potatoes
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and asparagus
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---
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## Recipes
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### Baked Salmon with Roasted Vegetables
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and Quinoa
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- Preheat oven to 400°F
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- Season salmon with lemon juice, olive oil,
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salt, and pepper
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- Toss vegetables (bell peppers, zucchini,
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carrots, broccoli) with olive oil and
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seasonings
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- Roast vegetables for 25-30 minutes
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- Bake salmon for 20-30 minutes until
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cooked through
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- Cook quinoa on stovetop per package
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directions
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Sources: [Quick Mediterranean Baked Salmon & Quinoa Bowls](https://www.daisybeet.com/quick-mediterranean-baked-salmon-quinoa-bowls/), [One-Pan Salmon and Roasted Veggies](https://www.healthline.com/recipes/salmon-and-vegetables-with-quinoa)
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### Chicken Fried Rice
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- Use day-old or cold cooked rice
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- Cook diced chicken in hot oil until done,
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set aside
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- Scramble eggs in the same pan, set aside
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- Stir-fry mixed vegetables (peas, carrots,
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corn) briefly
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- Add rice, breaking up clumps, stir-fry
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until heated
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- Add chicken and eggs back, mix in soy
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sauce and sesame oil
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- Garnish with sliced green onions
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Sources: [Easy Chicken Fried Rice](https://iowagirleats.com/take-out-fake-out-easy-chicken-fried-rice/), [Better-Than-Takeout Chicken Fried Rice](https://www.averiecooks.com/easy-better-takeout-chicken-fried-rice/)
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### Honey Garlic Glazed Pork Chops
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- Mix glaze: honey, minced garlic, apple
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cider vinegar, soy sauce, salt
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- Heat oil in skillet over medium-high heat
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- Sear pork chops 4 minutes per side until
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golden brown
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- Reduce heat to medium-low, add garlic
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around chops
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- Pour glaze over chops, cook until internal
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temp reaches 145°F
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- Spoon glaze over chops while cooking
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Sources: [Easy Honey Garlic Pork Chops](https://www.thekitchn.com/honey-garlic-pork-chops-23075439), [Cafe Delites Recipe](https://cafedelites.com/easy-honey-garlic-pork-chops/)
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### Pasta with Marinara and Italian Sausage
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- Brown Italian sausage in large pot,
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breaking up as you stir
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- Add diced onions and bell peppers,
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cook until softened
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- Add crushed tomatoes, garlic, Italian
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seasonings
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- Simmer for 20-30 minutes
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- Cook pasta according to package
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directions
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- Toss pasta with sauce, serve with
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Parmesan
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Sources: [Italian Sausage Pasta](https://www.kimscravings.com/italian-sausage-pasta/), [30-Minute Italian Sausage Spaghetti](https://juliasalbum.com/sausage-spaghetti/)
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### Teriyaki Chicken Stir-Fry
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- Make sauce: soy sauce, mirin, brown
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sugar, rice vinegar, ginger, garlic,
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cornstarch
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- Cut chicken into bite-size pieces, cook
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in hot oil until done
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- Remove chicken, stir-fry vegetables
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(broccoli, carrots, bell peppers) until
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crisp-tender
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- Add chicken back, pour in sauce
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- Stir until sauce thickens and coats
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everything
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- Serve over rice
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Sources: [Teriyaki Chicken Stir Fry](https://www.saltandlavender.com/teriyaki-chicken-stir-fry/), [Eat Yourself Skinny Recipe](https://www.eatyourselfskinny.com/teriyaki-chicken-stir-fry/)
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### Grilled Steak with Garlic Mashed
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Potatoes and Asparagus
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**Steak:**
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- Rub steak with oil, garlic powder,
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rosemary, salt, pepper
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- Grill 6-7 minutes per side for medium
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(145°F internal temp)
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- Let rest 5 minutes before serving
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**Garlic Mashed Potatoes:**
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- Peel and cube potatoes, add whole
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garlic cloves
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- Boil until tender, drain
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- Mash with butter, cream, salt, pepper
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- Mix until creamy
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**Asparagus:**
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- Toss with olive oil, salt, pepper
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- Roast at 400°F for 12-15 minutes or
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grill alongside steak
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Sources: [Grilled Steak with Mashed Potatoes](https://www.savoryonline.com/recipes/grilled-steak-with-mashed-potatoes-and-greens/), [Steakhouse Garlic Mashed Potatoes](https://thestayathomechef.com/garlic-mashed-potatoes/)
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---
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## Grocery List
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### Produce
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- Avocado (1)
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- Bananas (3-4)
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- Berries (1 small container, mixed)
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- Lemons (1)
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- Tomato (1 for salad)
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- Bell peppers (2, various colors)
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- Broccoli (1 head)
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- Carrots (3-4 medium)
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- Asparagus (small bunch, about 10 spears)
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- Green beans (1/2 lb)
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- Sweet potatoes (2 medium)
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- Zucchini (1)
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- Green onions (1 small bunch)
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- Onion (1 medium yellow or white)
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- Garlic (1 head)
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- Fresh ginger root (1 small piece)
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- Salad greens (1 bag or 1 head romaine)
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### Shelf Items
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- Quinoa (1/2 cup dry)
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- White rice (1 cup dry)
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- Pasta (1/2 lb)
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- Bagels (4-pack)
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- Bread for toast (1 loaf)
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- Pancake mix (small box) or ingredients
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- Granola (1 small container)
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- Rolled oats (1 small container)
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- Peanut butter (small jar if needed)
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- Almond butter (small jar if needed)
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- Honey (small bottle if needed)
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- Jam (small jar, strawberry or raspberry)
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- Marinara sauce (1 jar) or crushed
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tomatoes (1 can)
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- Soy sauce (small bottle if needed)
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- Mirin (small bottle if needed)
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- Rice vinegar (small bottle if needed)
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- Apple cider vinegar (if needed)
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- Brown sugar (if needed)
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- Sesame oil (small bottle if needed)
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- Olive oil (if needed)
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- Vegetable oil (if needed)
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- Frozen peas (1 cup or small bag)
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- Frozen corn (1 cup or small bag)
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- Cornstarch (if needed)
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- Italian seasoning (if needed)
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- Garlic powder (if needed)
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- Rosemary (if needed)
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- Red pepper flakes (if needed)
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- Salt and pepper (if needed)
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### Meat & Seafood
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- Salmon fillet (6-8 oz)
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- Chicken breasts (1-1.5 lbs total)
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- Pork chops (2)
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- Italian sausage (1/2 lb)
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- Steak (1 large, 10-12 oz)
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### Dairy & Refrigerated
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- Greek yogurt (1 large container)
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- Eggs (1/2 dozen)
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- Butter (1 stick if needed)
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- Heavy cream or milk (small carton)
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- Cream cheese (small tub)
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- Parmesan cheese (small container)
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- Caesar dressing (1 bottle)
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- Potatoes (2 lbs for mashing)
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---
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