INGREDIENT NOTE: You can swap the meat, veggie, and cheese however you prefer.
MAKE EXTRA Omelet muffins. Just reheat in the microwave and have a protein-rich breakfast on the run.
Prep
I love this salad. Sounds crazy, tastes amazing! Combine about 5 cups cubed and seeded watermelon with about 3 large cored and cubed tomatoes. Sprinkle with 1 tbsp sugar and set aside. Now mix 1/2 c red wine vinegar & 1/4 c extra virgin olive oil in a small bowl with a whisk. Pour over watermelon and tomato mixture and toss to coat. Put in the fridge for at least 30 minutes. This can be made 4-8 hours ahead.
Let’s whip up those omelet muffins next. I always make extra to nibble on during the week or to pop in the freezer. This recipe makes 10-12 muffins. Preheat your oven to 350 degrees and generously spray your muffin pan with non-stick spray or coat with oil on a paper towel. I like to use paper muffin cups too–spray those as well.
Divide 1 c cooked meat (I’m using bacon crumbles) and 1 cup cooked veggies (I’m using onion) among the twelve muffin slots. In a large bowl mix together 8 eggs, 1/4 c milk, 1/2 tsp baking powder, and salt and pepper to taste. Pour evenly over meat and veggies to fill all the muffin slots. Top each with shredded cheese (I’m using cheddar). Pop in the oven for 18-20 minutes. Let cool for about 1 minute and remove from pan.
If you have a waffle maker, get it out and heat if up. While your omelet muffins are cooking, whip up your waffle batter. Make waffles per mix instructions or pop frozen ones in the toaster. Serve with maple syrup and butter.
When the omelet muffins are ready, grab your watermelon and tomato salad and serve it up with your muffins and waffles. Yummy!!
Grocery Items
Onion
Tomatoes (3 large)
Small Seedless Watermelon
Bacon or Real Bacon Bits or Sausage
Eggs
Shredded Cheese of choice
Non-Stick Spray or Oil
Red Wine Vinegar
Sugar
Extra Virgin Olive Oil
Waffle Mix or Frozen Waffles
Maple Syrup
Milk
Butter
Monday Menu
Oven-Roasted Chicken with BBQ Sauce
Mac and Cheese
Buttery Green Beans
MENU NOTE: Every once in a while, I’ll make homemade mac and cheese, but not on a weeknight. If you’re not feeling like making it, buy any box you like.
Prep
Preheat your oven to 400 degrees. Place your boneless, skinless chicken breasts in a large baking dish and drizzle with olive oil. I flip the chicken with a fork a couple of times to coat well. Season generously with Table Blend Mrs. Dash (or similar), salt, and pepper. NOTE: Make enough for tomorrow’s dinner. Pop in the oven for 30-35 minutes and cook until done or juices run clear.
While your chicken breasts are cooking, get your water boiling for your mac and cheese. Go ahead and get out the butter and additional milk you may need to mix per package instructions.
Now place your fresh or frozen whole green beans in a microwave-safe dish with 2 tbsp water and cover with a lid. Steam in the microwave for about 5-7 minutes or until tender. Drain and add butter and salt and pepper to taste.
I like to slice the chicken breasts, fan them out on the plate, and then drizzle with warm BBQ sauce. Add a serving of green beans and mac and cheese and enjoy!
Grocery Items
Boneless, Skinless Chicken Breasts (2 meals)
Green Beans, fresh or frozen
Mac & Cheese of choice
Milk (for Mac & Cheese)
Butter
BBQ Sauce of choice
Spice: Mrs. Dash Table Blend or similar
Tuesday Menu
Buffalo & Blue Cheese Chicken (using leftover chicken)
Oven-Roasted Corn
Side Salad
Dinner Rolls
SERVING VARIATION: Buffalo Chicken Bowl-> Just throw the salad, corn, and buffalo chicken in a bowl and top with blue cheese crumbles.
Prep
Preheat your oven to 400 degrees and place your frozen corn on a foil-lined baking sheet (like a jelly roll pan). NOTE: Make enough for tomorrow’s dinner. Drizzle with olive oil and season with salt and pepper. Pop in the oven for 20-25 minutes mixing halfway.
Let’s prep our salads. Place your salad greens and veggies on one-half of each plate. Just before serving add your desired dressing.
Just before your corn is finished, get out your chicken from last night and thinly slice it. Place in a microwave-safe dish and cover with a wet paper towel to heat. Once heated, add buffalo sauce and toss to lightly coat your chicken. Heat for just a bit more until sauce is warm as well.
Serve with corn and salad. Top your chicken with blue cheese crumbles. Get in my belly!
Grocery Items
Corn, frozen (2 meals)
Salad Greens
Salad Veggies like Tomato, Cucumbers, Carrots, Celery, etc.
Olive Oil
Buffalo Sauce of choice
Dinner Rolls
Blue Cheese Crumbles
Dressing of choice
Wednesday Menu
Slow Cooker Pork Tacos
Roasted Corn (using leftover)
Salsa & Avocado
LEFTOVER TIP: If you have extra, load up a to-go bowl for a delicious lunch!
Prep
START IN THE MORNING. Get out your slow cooker and set to low. Drizzle 2 tbsp olive oil in the bottom. Slice your pork tenderloin into 3-4 large pieces. Add 1/2 c diced yellow onion, 1 tbsp chili powder, 1 tsp cumin, and salt and pepper to taste. Now pour one regular soda over it all. Cook on low for 7-8 hours.
Once your pork is finished, remove and place on a cutting board. Now use two forks to pull the meat apart. You can leave it on the cutting board or place in a bowl with a bit of the liquid from the slow cooker depending on your preference for dryer or juicier meat.
Now place your tortillas on a plate with a wet paper towel to cover and gently warm in the microwave. Load your tacos like this… meat, shredded cabbage, leftover corn, salsa, and avocado slices. Get your napkins ready for this tasty handheld flavor bomb!
Grocery Items
Pork Loin (~2 lbs)
Onion (2 meals)
Precut Cabbage (slaw)
Salsa, of choice
Avocado
Taco-size Tortillas
12 oz REAL cola
Spices: Chili Powder and Ground Cumin
Thursday Menu
Flank Steak
Sweet Potatoes
Grilled Peppers & Onions
Prep
Preheat your oven to 400 degrees. Wash, dry, and slice your sweet potatoes in half (helps speed cooking and pre-portions). Place on a foil-lined baking sheet and pop in the oven for about 40 minutes.
Now season your flank steak by drizzling with olive oil and seasoning generously with Mrs. Dash Table Blend or similar, salt, and pepper. Set aside. NOTE: Make enough to use for tomorrow’s salad.
Now slice your bell peppers and onions. I tend to make 1/2 a pepper and 1/4 of an onion per person. I like to cut the onion and bell pepper from stem to end thick enough not to fall into the grill (think fajita veggies). Drizzle cut veggies with olive oil and add salt and pepper to taste.
Now, preheat your grill (or grill pan) to medium-high. Once heated, get your steak on the grill. Turn down to medium heat and cook about 4 minutes per side (or until your desired doneness). Put your veggies on with the steak and cook until it reaches desired doneness.
Once your steak comes off the grill, let it rest for about 4-5 minutes and then slice very thin. Serve with your sweet potato and cover your steak with grilled peppers and onions. Dig in!
Grocery Items
Flank or Skirt Steak (2 meals)
Sweet Potatoes
Red Bell Peppers (2 meals)
Onion (if you need more)
Spice: Mrs. Dash Table Blend or similar
Friday Menu
Teriyaki Beef Salad (using leftover beef) with
Sugar Snap Peas & Red Peppers
Crispy Wontons
Prep
Let’s prep our salads first. Place a big handful of salad greens in a large bowl or on a large plate. Top with washed and dried sugar snap peas, diced red bell pepper, avocado slices, and sesame seeds (optional). Top with about 1/4 c of your wontons.
Now make your dressing. This is SO easy. Get out a small bowl or measuring cup. Use this ratio per person-> 1.5 tbsp Teriyaki sauce to 1 tbsp rice wine vinegar. So if you’re making 4 servings 6 tbsp sauce plus 4 tbsp rice wine vinegar. Mix, mix, mix. Drizzle over salads.
Let’s get the beef ready. Thinly slice the leftover steak from last night. You can gently heat it in the microwave or serve it cold. Toss with 1 tbsp Teriyaki sauce per serving you’re making. Put on your salad and enjoy this delish meal salad.
Start your grits because they’ll take the longest. Follow your package instructions. I always use chicken stock in place of water. I like grits very seasoned with salt & pepper.
Preheat your oven to 400 degrees. If you need to cook up some bacon to crumble on your asparagus, start that. I do 1 piece per serving. If you have bacon bits you like, that’s fine. Place your washed, trimmed, and dried asparagus on a foil-lined baking sheet. Drizzle with olive oil and 1-2 tbsp balsamic vinegar. Pop in the oven for about 15 minutes or until tender.
Now start sauteing your shrimp (after you pat them dry). Usually, depending on the size of the shrimp I cook 8-10 medium-large shrimp per person. I simply cook over medium heat with butter (~1/2 tbsp per person). Now add Mrs. Dash Table Blend/similar, salt, and pepper to taste and cook for about 2-3 minutes per side. Finish with a sprinkle of chopped dried parsley flakes (~ 1/2 tsp per serving).
Just before serving your grits, mix in shredded cheddar cheese (about 1/4 c per serving you make-I add one cup).
Serve a scoop of grits with shrimp on the top and your asparagus on the side. Sprinkle your crumbled bacon over the whole plate. Look at us all fancy, Southern-style!
Grocery Items
Shrimp, fresh or frozen, peeled and deveined
Asparagus, fresh
Grits (I like yellow stone ground)
Chicken Stock
Milk
Shredded Cheddar
Bacon or Real Bacon Bits of choice
Balsamic Vinegar
Spices: Dried Parsley Flakes, Mrs. Dash Table Blend or similar
