The Sunday Ritual

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(All at once)

3 hours roughly


Welcome to the Sunday Ritual, this is where all the dinners for the upcoming week are prepped, that way all you need to do each night is to heat up your dinner and enjoy. However, if you choose to make the meals every night instead the recipes for each are listed as well.

With the exception of the Tuna Melts and letting the chicken thaw out overnight, all the meals were done at the same time. From start to finish it took me about 3 hour’s total. I encourage you to get your family involved, kids can start early, just be careful of stoves and knives. This is actually much longer than my prep normally takes because I am lazy and buy things to save time; however 3 hours is nothing for a week’s worth of dinners, especially for under $50.


  • Preheat oven to 400 degrees F.

  • Place thawed chicken legs in pans (line pan with tinfoil if using your own)

  • Place in oven and roast for 25 minutes.  After 25 minutes baste the chicken and turn in the oven.  Baste and turn for another 25 minutes. Chicken is ready when it’s golden brown and the juices run clear.

  • While chicken is in the oven you can do your prep for everything else.

  • Slice tomatoes, chop onions, chop green onions, take the leaves off the cilantro, and grate the cheese.

  • To start the chili bring out the crock pot and turn onto low. Use a big pot if you don’t have a crock pot.

  • Brown the pork, then add to crock pot

  • Sweat 1 onion in 2 tsp of olive oil (you can use whatever cooking oil you have) add both cans of drained mushrooms. When done add to crock pot.

  • Drain and rinse the 3 cans of kidney beans, and 1 can of the black beans add to crock pot

  • Add 2 cans of the diced tomatoes (do not drain)

  • Add seasonings to crock pot ( listed in the recipe)


  • The chicken should now be cooled off.

  • To make the chicken stock, add 8-10 cups water to a large pot and turn on high.

  • Remove the meat from each chicken leg into a large bowl. Place the skin from 3 legs along with the bones from all 6 into the pot of water (be sure to take the rest of the fat off the bones).

  • Once boiling lower temperature to a simmer and leave for 40 minutes roughly.

  • When ready remove the big pieces of skin and bones then using a ladle and a very fine sieve or cheese cloth strain the broth into a large container to remove any tiny pieces of bone.


  • In a smaller pot cook 1 cup rice per instructions, replace water with some of the chicken stock if you like ( should make 3 cups cooked)


  • In the same large pot you just emptied the stock out of sweat the other onion in 2 tsp olive oil over medium low heat

  • When soft and golden add the salt and pepper to taste along with 2 tbsp Cumin and 1 tbsp garlic powder

  • Add half of the chicken to the pot (about 4 cups)

  • Add ½ can of drained and rinsed black beans, 1 ½ cups corn, and a large can diced tomatoes (not drained) to the pot. Let ingredients warm up

  • Add ¼ cup lemon juice and 8 cups of chicken stock to the pot. Turn heat up to high and bring to a boil

  • Once boiling lower temperature and add 1 ½ cups of the cooked rice and ¼ cup of the cilantro to the pot. Simmer for 30 minutes on low


  • To make the burrito filling add the rest of the chicken along with 1 ½ cups corn, ½ can black beans, ¼ cup cilantro, and 1 ½ cups cooked rice.  Put in fridge until ready to eat. The follow the cooking recipe.


  • The chili can simmer on low for as long as you need it too. Let cool before you put in the fridge


  • Let the soup cool properly before putting away.


  • If freezing any of this it needs to cool completely in the fridge before it goes in the freezer.










Shopping List


  • 6 Whole wheat buns (bakery made)

  • 1 package whole wheat wraps (lg)

  • 100g Provolone cheese ( from deli)

  • Family pack chicken legs ( frozen)

  • Small package ground pork

  • Tinfoil roasting pan (if you don’t have one)

  • 1 package rice

  • 2 cans chunk light tuna

  • 2 cans mushrooms

  • 3 large cans diced tomatoes

  • 3 cans kidney beans

  • 2 large cans black beans

  • 2 packages taco seasoning  (if you have cumin, salt, pepper, and peppers you can make your own)

  • 1 bunch cilantro (if in stock) you can also use dried

  • 2 yellow onions

  • 2 tomatoes

  • 1 bunch of green onions

  • 1 lime (only if you don’t have lime juice)

  • Bag of frozen corn



Notes about my choices


  • I chose the chicken based on price. I got 6 legs, bone in, for $12. You could use 2 rotisserie chickens, or any other cut of chicken, this was the best bang for my buck so I went with it.

  • I chose pork because of the price, it’s not what I normally get but since it’s in the chili, which is almost a vegetarian meal I decided the extra fat was fine. Any ground meat will do.

  • I got all of these items for under $50 from Super A. I had rice, the seasoning, and the canned tomatoes already but I priced them out and my bill would have still been under $60.

  • You will notice all the food has a Mexican flair, I do this because it makes prep much easier when ingredients and herbs are similar. Next week will be Asian in style.










Lindsee Mugford

PN Level 2 Coach, Canfitpro PTS and FIS


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