Week 1

Sunday Menu

• Pan-Seared Herbed Salmon
• Roasted Potatoes
• Roasted Asparagus & Peppers

THIS HERB BLEND is so delicious. I make this salmon for my neighbors and they always say it’s like “restaurant food.” The trick–> Herbes de Provence, a fantastic blend of rosemary, marjoram, thyme, and savory.

Prep

• Preheat your oven to 425 degrees. Wash, dry, and slice your potatoes into quarters or about 1-inch cubes. Place in a large bowl and add 2-3 tbsp olive oil and salt/pepper to taste. Place on a baking sheet and pop in the oven for about 40 minutes, tossing halfway.
• Now get your asparagus and peppers washed, dried, and prepped. Trim or snap off woody ends of asparagus and place on a baking sheet. Slice your pepper stem to end into long slices about 1/4 inch wide. (I use about 1/4 pepper per person & you can go ahead and cut some for tomorrow if you like). Place on top of asparagus. Drizzle with olive oil and add salt and pepper to taste.
• Now for your salmon. Get out your thawed or fresh salmon fillets and season with salt and pepper. Sprinkle each fillet with about 1/4 tsp herbes de Provence. Now preheat a large skillet to medium-high heat. Add about 2 tbsp olive oil to the pan. Once heated, add your salmon fillets. Cook about 3-4 minutes per side depending on thickness and desired doneness. You should get a nice “crust” on the fillets. NOTE: Make enough salmon to use tomorrow night as well.
• Serve it up with your veggies and roasted potatoes. Bon appetit!

Grocery Items

• Salmon fillets, preferably skinless (fresh/frozen, 2 meals)
• Small Potatoes (red, yellow, etc.)
• Asparagus, fresh
• Red Peppers (2 meals)
• Lemon
• Olive Oil
• Spices: Herbes de Provence (like THIS)

Monday Menu

• Citrus Salmon Salad (using leftover Salmon)
• Green Goddess Dressing

This is the only way I like to eat leftover salmon. It’s delish!

Prep

• Start by prepping your salad in large individual bowls or on dinner plates. Place 1-2 large handfuls of salad greens in the bowl or on the plate. Now add shredded carrots, grape tomatoes, sliced red onions, sliced avocado (~1/4 c), mandarin oranges (drained, ~1/3 c), and sliced almonds (~2 tbsp) on top.
• Now get out your salmon from yesterday. Coarsely chop and place on your salads. This is one of my favorite ways to enjoy leftover salmon. Add your green goddess dressing and dig in!

Grocery Items

• Salad Greens
• Grape Tomatoes
• Avocado
• Red Onion (2 meals)
• Shredded/matchstick Carrots
• Mandarin Oranges, canned in natural juices
• Sliced Almonds
• Green Goddess Dressing of choice

Tuesday Menu

• Mediterranean Burgers with
• Tomato, Onion, & Feta Salad

Prep

• Let’s start with getting everything sliced. Slice cucumbers and tomatoes thin for burger toppings. Set aside. Now slice another tomato into small cubes. Slice your red onion into thin slices.
• Make your dressing by whisking together 1-2 parts red wine vinegar and 2 parts olive oil (ex: 1-2 tbsp vinegar + 2 tbsp olive oil will serve 2–use 2 parts vinegar if you like it tangier). Add salt and pepper to taste and mix in your tomatoes and onions to coat. Top with crumbled feta just before serving.
• Preheat grill or grill pan to medium-high heat.
• Now jazz up your burgers. I like to mix in ~1 tsp oregano and 2 tbsp fresh lemon juice per pound of meat. Pat into burgers.
• Pop your burgers on the grill/grill pan, reduce heat to medium, and grill to desired doneness (~4-5 minutes per side for medium).
• Place your burger on the bun with sliced cucumbers and tomatoes and desired condiments. Serve it up with your marinated tomato salad.

Grocery Items

• Ground Beef
• Lemon
• Cucumbers (2 meals)
• Slicing Tomatoes
• Red Onion (if you need more)
• Feta Cheese Crumbles
• Buns of choice
• Red Wine Vinegar
• Olive Oil
• Spice: Dried Oregano

Wednesday Menu

• Smoky Pineapple Grilled Pork Chops
• Cilantro Rice
• Steamed Carrots

I love the flavor combos and the colors of this meal.

Prep

• Get out your pork chops and season with salt and pepper. Now sprinkle with a bit of chili powder to taste (if you’re not sure, start with ~ 1/4 tsp per chop). NOTE: Make extra. Skip the chili powder on the extra chops you’re preparing for tomorrow.
• Start your rice per package instructions. If I’m using a quick-cooking rice, I’ll use chicken stock instead of water to add flavor. NOTE: You’re making extra rice for tomorrow night as well. Reserve the extra before mixing in cilantro.
• Preheat your grill/grill pan to medium-high heat.
• Place your carrots in a microwave-safe dish with a cover. Add 2 tbsp water and steam until tender, about 6-10 minutes. Drain and add butter, salt, and pepper to taste.
• Now get your chops grilling. Reduce heat to medium and cook ~5-6 minutes per side (for chops < 1 inch thick…thicker ones will take longer). Get your pineapple slices on the grill once you flip the chops. If you use canned, you can reserve a little juice to mix in your rice.
• Chop about 1 tbsp fresh cilantro leaves per serving and mix into your rice. Plate the rice with your chops with a pineapple slice on top and a side of carrots. Yum-O!

Grocery Items

• Pork Chops (2 meals)
• Cilantro, fresh
• Carrots, fresh or frozen
• Pineapple Slices (fresh or canned in natural juices)
• Rice, quick-cooking or frozen
• Chicken Stock (if needed to cook rice)
• Olive Oil
• Butter
• Spice: Chili Powder

Thursday Menu

• Pork Fried Rice (using leftover pork & rice)
• Soy Marinated Cucumber Salad

Prep

• Let’s start with your cucumber salad. Wash and slice up your cucumbers. Place in a bowl and add equal parts soy sauce and rice vinegar (enough to coat the cucumbers well). Toss and set aside.
• Now steam your mixed veggies in a microwave-safe dish with a lid. Add about 2 tbsp water and cover. Cook about 8 minutes or until tender. Drain and set aside.
• Now get out your leftover rice and pork. Slice pork into bite-sized pieces.
• Preheat a large skillet to medium heat. Add about 1/2 tbsp butter per serving. Once melted, add in your drained veggies, rice (~1/2 c per person), and chopped pork. Stir until heated. Push mixture to one side of the pan and crack 2 eggs in the pan. Use a spatula to stir and fry. Mix eggs into rice and add soy sauce to taste (I use about 1/2 tbsp per person).
• Top with sesame seeds and serve with your cucumber salad. Get out those chopsticks!

Grocery Items

• Cucumbers (if you need more)
• Frozen Mixed Veggies (like peas, carrots, green beans)
• Eggs
• Butter
• Lite Soy Sauce
• Rice Vinegar
• Spice/Topping: Sesame Seeds

Friday Menu

• BBQ Chicken Breasts
• Roasted Okra
• Skillet Corn with a Kick

I love okra and this is a tasty and less messy alternative to having it breaded and fried. Give it a shot!

Prep

• Preheat oven to 400 degrees. Drizzle chicken breasts with olive oil and season with salt and pepper (if you still have chili powder it wouldn’t hurt to throw a little on them). Place chicken cut side up on a baking sheet lined with foil. Place in the oven for 20 minutes. NOTE: Cook extra chicken for tomorrow without BBQ sauce.
• Now wash and dry your okra. Trim off the stem and slice lengthwise, top to bottom. Toss with olive oil and salt and pepper to taste. Place on a foil-lined baking sheet. Set aside until you flip the chicken.
• Place your corn in a medium skillet and warm over medium heat. Once heated, drain and add about 1/2 tbsp butter per serving, salt, pepper, and red pepper flakes to taste. Keep warm.
• Take your chicken out after twenty minutes and spread your favorite BBQ sauce on your chicken and then flip. Spread BBQ sauce on the top side now as well (remember not to sauce the chicken for tomorrow). Cook another 10-15 minutes along with your okra until cooked through or internal temp is 165 degrees.
• Plate it up! It’s A-Okray!

Grocery Items

• Chicken Breasts, bone-in or boneless, skinless (2 meals)
• Fresh Okra
• Corn, frozen
• Butter
• Olive Oil
• BBQ Sauce of choice
• Spice: Red Pepper Flakes

Saturday Menu

• No-Cook Pasta Sauce with
• Sliced Chicken (leftover)
• Arugula Salad with Shaved Parm and Balsamic

Y’all can thank Mimi (my mom) for this recipe. My lovely neighbor used to make this for my family as well. Great taste and good memories–> it doesn’t get much better.

Prep

• START in the morning…  In a large bowl, mix together 1 tbsp dried oregano, 2 cloves minced garlic, 1/2 c torn fresh basil leaves, 6-8  roughly chopped tomatoes (remove core & squeeze out seeds), 1/4 tsp red pepper flakes, 1/2 cup olive oil, and salt and pepper to taste. Leave in the bowl on the counter, covered, all day long mixing a couple of times during the day. This makes enough sauce for about a pound (typical box) of pasta.
• At dinner time, start your water boiling for your pasta.
• Slice your leftover chicken and gently reheat in a skillet with olive oil.
• Now place your arugula on half of each plate and top with shaved Parmesan. I drizzle mine with olive oil and balsamic vinegar.
• Once your pasta is ready, drain well and mix with the sauce. Plate it with your salads and top with your chicken. If you have extra basil, cut a few leaves to place on top. It’s so fresh & tasty!

Grocery Items

• Basil, fresh
• Large Roma, or similar, Tomatoes 6-8
• Garlic
• Arugula
• Olive Oil
• Shaved Parmesan
• Balsamic Vinegar
• Pasta Noodles of choice (I like Penne)
• Spice: Dried Oregano & Red Pepper Flakes