MENU – September Week 2

Week 2

Sunday Menu

  • Pork Tenderloin with
  • Black Beans and
  • Mushroom, Tomato, & Onions

TIME SAVER TIP:  Cook the chicken for tomorrow tonight if you’d like to get ahead — coat with olive oil, salt, pepper, and Italian seasoning. It should cook in about 20-25 minutes at the same temperature as the pork.

NOTE: This makes an amazing leftover lunch or wrap!

Prep

  •  Start by coating your pork tenderloin(s) with olive oil and seasoning with salt, pepper, and paprika.
  • Preheat oven to 450 degrees.
  • Heat a large skillet to medium-high heat and add about 1 tbsp olive oil. Sear the pork tenderloin(s) until browned on all sides. Remove from heat and transfer to a baking dish. Put in the oven for 25-30 minutes or until cooked through (juices should run clear).
  • While the pork tenderloin is in the oven, prep your veggies. Slice a sweet/yellow onion, mushrooms (I buy pre-washed & presliced), and tomatoes.
  • Using the same skillet that was used for searing, add 2 tbsp butter and bring to medium heat. Add onions and mushrooms to the pan mixing often until desired doneness. Add tomatoes just 2-3 minutes before other veggies are finished. Season with salt, pepper, and dried oregano to taste.
  • Drain black beans (I used canned and I’m totally at peace with that :)). Heat them in the microwave.
  • I like to serve this meal by placing the black beans, layering the sliced pork tenderloin on top of beans, and topping with the sauteed veggies. Yum!

Grocery Items

  • Pork Tenderloin
  • Mushrooms
  • Tomatoes
  • Onions
  • Black Beans
  • Spices: Paprika, Oregano (dried)

Monday Menu

  • Parmesan, Artichoke, & Chicken Linguine over
  • Arugula/Spinach

Prep

  • If you didn’t cook your chicken yesterday, preheat your oven to 425 degrees. Coat chicken breasts with olive oil, salt, pepper, and Italian seasoning. Roast for about 20-25 minutes or until done.
  • Meanwhile, fill your pasta pot with water and bring it to a boil. Get your linguine cooking.
  • Peel & mince 2 cloves of garlic. Drain a can of quartered artichoke hearts (you can chop them if desired). Heat a saute pan to medium heat and saute garlic about 2 minutes in 1-2 tbsp olive oil. Add in artichokes, 2 tsp Italian seasoning, and salt & pepper to taste. Mix thoroughly, then remove from heat and set aside.
  • Once your chicken is done (or reheated if you cooked it yesterday), slice into bite-sized strips. Add at least 1/2 c chicken per person to your saute pan along with 1/4 c olive oil and 1/2 c grated Parmesan. Slowly heat and continue stirring.
  • Add a bed of arugula/spinach to each plate.
  • Once your pasta is done and drained, mix it together with the chicken and artichoke mixture and serve over the greens. Dust with extra Parmesan. Delish!

Grocery Items

  • Chicken Breasts, boneless, skinless
  • Artichoke Hearts, canned
  • Linguine
  • Arugula/Spinach (2 meals)
  • Olive Oil
  • Parmesan, grated
  • Spice: Italian Seasoning

Tuesday Menu

  • Shrimp & Guacamole Tostadas

Tostadas are crispy little Mexican pizzas. You can purchase pre-made tostadas, or if you have corn tortillas laying around, you can use those.

Prep

  • If you’re using tortillas, preheat your oven to 425 degrees. Lightly spray a baking sheet with cooking spray of choice. Place tortillas in a single layer and lightly spray with cooking spray. Bake them for 5-7 minutes or until crisp.
  • Heat a medium skillet to medium heat. Add about 1 tbsp olive oil and cook the thawed shrimp (or just warm them up if using pre-cooked). Season to taste (just a dash to start) with cumin, garlic powder, and dried cilantro (if you want to use fresh, that’s cool too). Set aside.
  • Get your guac on! If you want to make your own, that’s great. I slice and mash the avocados, and add lime juice and salt to taste. Really, that’s it. You can use premade guacamole as well.
  • Turn your oven down to 350 and layer tostadas in this order-smear of guac, arugula/spinach, shrimp, shredded cheese of choice, and salsa. I make ~2 per person.
  • Pop in the oven for 5-7 minutes or until cheese is melted. Top with guacamole and serve them alone or over a bed of arugula/spinach. It’s crunchy and munchy!

Grocery Items

  • Tostadas/Tortillas (2 meals)
  • Shrimp, fresh or frozen (or pre-cooked)
  • Avocados or Guacamole
  • Limes (if using)
  • Arugula/Spinach (if you need more)
  • Salsa
  • Shredded Cheese (Cheddar or Colby Jack)
  • Spices: Garlic Powder, Cumin, & Cilantro (dried)

Wednesday Menu

  • Balsamic Salmon with
  • Parmesan Smashed Cauliflower and
  • Buttered Green Peas

Prep

  • Preheat your oven to 400 degrees. Place your salmon (frozen and thawed, or fresh) on a baking sheet and add olive oil, salt, and pepper to taste, then drizzle with a high-quality balsamic vinegar (at least 1 tsp per salmon fillet). Cook in the oven for about 15-20 minutes or until it reaches desired doneness.
  • Wash and trim one head of cauliflower. Cut it into small florets. Put florets in a microwave-safe dish with 1/4 c water and cover with a lid. Steam in the microwave for about 8-10 minutes, stirring halfway. The texture should be soft enough to mash with a fork. Drain thoroughly and set aside.
  • Now start your peas steaming in the microwave in a microwave-safe dish with a lid. It usually takes about 8 minutes as well. Drain and add salt, pepper, and butter to taste. Mix it up.
  • Now finish your cauliflower. Add 1/4 c milk or cream, 1/4 c grated Parmesan, and salt & pepper to taste. Mash together with forks or a potato masher until desired texture is reached. Add more parmesan as desired.
  • Drizzle a bit more balsamic vinegar over your salmon and serve over smashed cauliflower with peas on the side. This is a lovely and flavor-ific meal!

Grocery Items

  • Salmon, skinless, fresh or frozen
  • Balsamic Vinegar
  • Olive Oil
  • Cauliflower
  • Milk/Cream
  • Parmesan, grated
  • Green Peas, frozen

Thursday Menu

  • Cheeseburgers with
  • Lettuce/Tomato and
  • Roasted Broccoli

NOTE: If you have leftover buns, don’t let them get moldy. Put them in a freezer bag and freeze for later.

Prep

  • Get your burgers ready. I’ll pat out ground beef patties and grill them. You can grill them or cook them in a skillet for 4-5 min per side or until they reach your desired level of doneness. You can pick up patties ready to go if you need to save time. NOTE: Make extra burgers without cheese for Saturday’s dinner. I like to cook those for Saturday a little less done so that they’re not dry when I reheat them.
  • If you have leftover cauliflower you could eat that or you can roast some broccoli. Preheat your oven to 400 degrees. Wash & cut a bunch (or two) of broccoli into florets. Put in a mixing bowl and drizzle generously with olive oil. Then add salt and pepper to taste along with a little hot pepper flake if you like. Toss to evenly coat broccoli and spread onto a baking pan. Cook for about 15 min. I like my broccoli on the softer side. You can sprinkle with any cheese once it’s removed from the oven.
  • While your broccoli is roasting, get your lettuce and tomatoes ready for your cheeseburgers.
  • Just before your burgers are ready, top with your favorite cheese slice. If you’re not feeling like a bun, that’s fine… just eat it like a “cheeseburger steak” or make it into a cheeseburger wrap. Either option is fine.
  • Burgers and Broccoli…Mmm!

Grocery Items

  • Ground Beef (2 meals)
  • Lettuce
  • Tomato
  • Broccoli
  • Olive Oil
  • Buns
  • Cheese of choice
  • Spice: Red Pepper Flakes (optional)

Friday Menu

  • Chicken Tortilla Soup with
  • Cheese “Toast”adas

I won’t tell if you decide to use a rotisserie chicken. 🙂

Prep

  • Start by cutting your veggies. Slice two cups of carrots into thin rounds, dice one small yellow onion, and slice 2-3 stalks of celery. Set veggies aside. NOTE: Cut extra celery and carrots if desired for tomorrow’s salad.
  • Now cut your chicken breast. Cube at least a pound (serves ~4-6, increase as needed).
  • Bring a soup pot to medium heat on the stovetop. Add olive oil. Saute the chicken cubes until done, remove chicken from pot, and set aside.
  • In the same pot add 2 tbsp butter. Start cooking your veggies and stir frequently. It will take about 10-12 minutes to get them to a softened texture. I cover the pot between stirring to help them cook faster. Once your veggies are at the desired texture, return your chicken to the pot and season with salt & pepper to taste, 1 tsp cumin, 1 tsp garlic powder, and 1 tsp chili powder (if you’d like more, go for it). Now add 32 oz (4 c) of chicken stock and the juice of one lime. Let simmer for at least 15 minutes.
  • Preheat your oven to 425. If using a premade tostada, just add shredded cheese and sprinkle with chili powder and dried cilantro. Pop in the oven for about 3-5 minutes. If you’re starting with tortillas, lightly spray a baking sheet with cooking spray of choice. Place tortillas in a single layer and lightly spray with cooking spray. Bake 5 minutes or until crisp. Now top with cheese and spices–bake 2-3 more minutes or until cheese is melted.
  • Serve cheese “toast”adas with your soup. I like to top with dried (or fresh if you have it) cilantro and chopped avocado. Yum-O!

Grocery Items

  • Chicken Breast, boneless, skinless (or rotisserie chicken)
  • Carrots
  • Celery
  • Onion
  • Lime
  • Avocado
  • Tortilla/Tostadas (if you need more)
  • Shredded Cheese of choice
  • Spices: Garlic Powder, Cumin, Chili Powder & Cilantro (dried)

Saturday Menu

  • Black & Blue Salads (using leftover burgers)

Prep

  • Get out your leftover burgers from Thursday. Chop into bite-sized pieces, cover with a wet paper towel, and warm in the microwave. If you like blackened/creole seasoning, go ahead and sprinkle just a bit on the burger bites (we don’t want them too salty).
  • Get the salads ready using whatever salad greens you like or that you have left and your preferred veggies. Top with cherry tomatoes, red onion, and any other veggies you like.
  • Top with blue cheese crumbles and a vinaigrette OR blue cheese dressing–sometimes both can be a little overpowering, so I switch it up.
  • Now add your burger bites and croutons. You’re ready to dig in!

Grocery Items

  • Salad Greens of choice
  • Cherry Tomatoes
  • Red Onion
  • Salad Veggies of choice like
    • Celery
    • Carrots
    • Cucumber
    • Etc.
  • Blue Cheese Crumbles
  • Dressing of choice
  • Croutons
  • Spice: Blackened or Creole Seasoning (optional)
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