MENU – March Week 1

Week 1

Sunday Menu

  • Kickin’ Roasted Chicken
  • Sweet Potato Rounds
  • Sauteed Zucchini

Prep

  • Preheat your oven to 425 degrees. Line 2 baking sheets with foil. Wash and dry your sweet potatoes and slice them into 1-inch circles. Place on one baking sheet, drizzle with olive oil and sprinkle with salt and pepper to taste.  Put in the oven on the lower rack (your chicken can go on the top rack). They can be side-by-side if your oven is large enough.
  • Now get your chicken going: Drizzle your other baking sheet with olive oil. Place your chicken breasts on top. Drizzle breasts with olive oil and add your spice blend to taste. When using Mrs. Dash Blends, I add my own salt, but otherwise, I leave it out. Pop in the oven for about 30 minutes until done and juices run clear. NOTE: Make extra chicken for tomorrow’s dinner.
  • While your potatoes and chicken are roasting, slice your zucchini into thin slices and then into halves. Preheat a large skillet/saute pan to medium heat. Add 1-2 Tbsp olive oil. Get your zucchini cooking until tender, about 6-8 minutes. Season with salt, pepper, and oregano to taste.

Grocery Items

  • Chicken Breasts, boneless, skinless (2 meals)
  • Sweet Potatoes
  • Zucchini
  • Olive Oil
  • Spices: Spice Blend (like Cavender’s, Mrs. Dash Spicy, or Chicken Grilling), Dried Oregano

Monday Menu

  • Smothered BBQ Chicken with Bacon & Cheese (using leftover chicken)
  • Broccoli
  • Black Beans

COOK AHEAD: While you’re cooking up some bacon tonight, go ahead and cook some to use on our sandwiches tomorrow.

Prep

  • Start by cooking your bacon. I cook 2 pieces per person and then more for the rest of the week. We tend to cook an entire pack at once.
  • Get your broccoli steaming. I like to use fresh or frozen florets and steam them in the microwave. Place in a microwave-safe bowl with a lid, and add just a bit of water. Steam 3-4 minutes for fresh or 6-8 minutes for frozen. Before serving, drain and add butter, salt, and pepper to taste.
  • Now slice your roasted chicken from yesterday. Heat gently in the microwave covered with a wet paper towel. Once warmed, drizzle with your favorite BBQ sauce and top with bacon slices and 1 slice of cheese. Heat again just until cheese is melted.
  • While your chicken is heating, open your can of black beans and drain them.  Warm them up on the stovetop in a small sauce pan. I like to jazz them up by adding 2-3 Tbsp of my favorite salsa to season. Enjoy!

Grocery Items

  • Bacon (2 meals)
  • Cheese, sliced of choice (2 meals)
  • Broccoli, fresh or frozen
  • Butter
  • Black Beans, canned
  • BBQ Sauce of choice
  • Salsa of choice

Tuesday Menu

  • BT-AC Sandwiches (using leftover Bacon and Cheese)
  • The L is your side salad 😉

SPICE IT UP: You know I have an obsession with Sriracha sauce. It is sooo good on this! If this sounds good, add it to your grocery list and spice things up.

Prep

  • This is one of my favorite meals. It’s savory, crunchy, and deliciously balanced (even with bacon).
  • Make your side salads and place on half of your plate. Top with salad veggies like cucumbers, tomatoes, carrots, etc. I like to dress with olive oil and balsamic, but you can use your dressing of choice.
  • Now get that sammy ready. Toast your bread if you desire. You can make a full sandwich or do it open-faced. After you warm your bacon (that you cooked up yesterday), place it on your bread, add cheese,  and gently heat in the microwave to just melt/soften cheese. Add slices of tomato and avocado (and mayo if desired) and you’re ready to rock!

Grocery Items

  • Bread
  • Slicing Tomato
  • Avocado
  • Cheese, sliced
  • Mayo, if desired
  • Salad Greens
  • Salad Veggies
  • Dressing of choice

Wednesday Menu

  • Flat Iron Steak
  • Green Peas
  • Honey Carrots

This basic meal will give great color and flavor. Tomorrow we’ll turn it into something spicy & new!

Prep

  • Get your steak out about 30 minutes before cooking it. Give it a drizzle of olive oil and add salt & pepper to taste. I think this cut is good with minimal seasoning.
  • Let’s cook up your steak. I like to cook this in a large skillet on the stove top when it’s cold outside. Preheat a large skillet over medium heat. Drizzle with just a bit of olive oil. Once it’s hot, add your steak. Depending on thickness, you’ll cook it about 7-9 minutes per side and then let it rest for about 5 minutes before cutting. Timing also depends on how “done” you like your steak. NOTE: Make enough for tomorrow night as well. I like to cook it slightly less done for reheating tomorrow.
  • While your steak is going, get your carrots and peas cooking. We’ll steam the peas in the microwave until warm and tender and put our carrots in a soup or saute pan to cook. Add just a little water to each. I like to cover the carrots so they cook a bit faster. NOTE: Make extra peas for tomorrow.
  • Once your carrots are tender, drain well. Add 1 Tbsp butter per serving and drizzle with honey. Add salt & pepper to taste then mix well . NOTE: Make extra carrots for tomorrow, just do not put honey on those.

Grocery Items

  • Flat Iron Steak, or similar (2 meals)
  • Green Peas, frozen (2 meals)
  • Carrots, frozen (2 meals)
  • Honey
  • Butter
  • Olive Oil
  • Steak Sauce, if desired

Thursday Menu

  • Spicy Beef Stir-Fry (using leftover steak)
  • Quinoa “Fried Rice” (using leftover peas and carrots) or just use good ol’ rice if you prefer.

Prep

  • Start by preparing your quinoa. I follow package instructions to cook about 15 minutes, but I use chicken stock instead of water. NOTE: Make extra quinoa for tomorrow night.
  • Slice up your leftover steak into bite-sized pieces. Set aside.
  • Warm up your leftover peas and carrots (about 1/2 c per person/serving you’re making).
  • Once your quinoa is ready, let’s “fry” it up. In a large saute pan, warm 1 Tbsp of butter per 2 servings you’re making (so 4 servings would be ~2 Tbsp butter). Let it melt and add in your quinoa (about 1/2-3/4 c per serving) along with your peas and carrots. Once it’s all heated through, use a spatula to move your mixture over to half the pan.
  • Crack 1-2 eggs on the empty portion of the pan. Crack the yolk and continue stirring until cooked through. Mix into your quinoa “fried rice.” Add soy sauce to taste. Turn heat down or off. Keep warm.
  • In another skillet, add just a bit of olive oil over medium heat. Add in your steak and quickly heat. Just before serving, mix in your chili garlic sauce to taste. I use about 1 tsp per person. Serve on top of your quinoa. Yummy!!

Grocery Items

  • Quinoa (2 meals) or rice
  • Chicken Stock
  • Eggs
  • Lite Soy Sauce
  • Butter
  • Chili Garlic Sauce

Friday Menu

  • Salmon Oven Packets
  • Quinoa (using leftovers) or rice if that’s what you picked yesterday.

Prep

  • This is such an easy way to make salmon (or any fish), and the clean up is a snap! If you’re using frozen salmon, make sure it’s thawed. Preheat your oven to 350 degrees.
  • Slice your onions and squash. You’ll want at least a cup of veggies per packet.
  • Get your foil out. You’ll need about 20 inches per salmon packet. Roll out your sheets of foil. Drizzle the middle of half your foil with olive oil. Put your veggies on top of the olive oil and add some mushrooms. Season with salt and pepper. Place 1 piece of salmon on top. Add a thin slice of butter on top, and season with salt, pepper, and dried dill to taste (I use about 1/4 tsp of dill per piece of salmon). Finish by placing 1-2 thin slices of lemon on top. Fold over the other half of the foil and fold/seal the edges. Repeat for each serving.
  • Place on a baking sheet and pop in the oven for about 30 minutes.
  • While your salmon is cooking, reheat your quinoa. I like to add a little olive oil and rewarm in the microwave. Season with salt and pepper.
  • Place quinoa on your plate and carefully empty the contents of the salmon packet onto the plate. Enjoy the meal and less cleanup!

Grocery Items

  • Salmon fillets, skinless, frozen/fresh
  • Lemon
  • Yellow Squash
  • Onion
  • Mushrooms, sliced & washed
  • Egg
  • Shredded Cheese of choice
  • Olive Oil
  • Butter
  • Aluminum Foil
  • Spice: Dried Dill

Saturday Menu

  • Stuffed Shells
  • Side Salad

INGREDIENT NOTE: You can add any meat you like to this or more cheese. I love Italian sausage, so that’s what I’m using.

Prep

  • Start by boiling your pasta water and cook your shells according to package instructions. I make a big batch…at least a dozen + and serve ~3 per person depending on who’s eating ;). Make more if you’d like.
  • Preheat your oven to 375 degrees.
  • Cook your Italian sausage and drain. Mix together with a 16 oz container of ricotta, 1 beaten egg, and about 10-12 washed and torn/chopped fresh basil leaves. Season with salt and pepper. Mix thoroughly.
  • Drizzle a large baking dish (like a 9 x 13) with olive oil and about 1/2 c pasta/tomato sauce of choice. Drain and pat your shells dry. Stuff your cheese, meat, and herb mixture in the shell (as much as you can get in it ;)). Place in your dish. Repeat until your shells and filling are used. Top with a large spoonful of pasta/tomato sauce and a handful of shredded mozzarella cheese.
  • Loosely cover with foil and pop in the oven for about 30 minutes. Remove the foil and cook another 8-10 minutes until cheese is bubbly. If you have leftover fresh basil, use it as a garnish.
  • While your shells are cooking, whip up your side salads. Dress with olive oil and balsamic vinegar. Delish!

Grocery Items

  • Salad Greens
  • Veggies to top your salad
  • Basil, fresh
  • Italian Sausage, ground
  • Jumbo Pasta Shells (like these)
  • Ricotta Cheese
  • Mozzarella Cheese, shredded
  • Pasta Sauce of choice
  • Olive Oil
  • Balsamic Vinegar
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