MENU – June Week 3

Week 3

Sunday Menu

  • Grilled Pork Tenderloin with Maple Drizzle
  • Seasoned Asparagus
  • Baked Beans

Prep

  • Let’s start by getting our baked beans going. Preheat your oven to 350 degrees. Slightly drain and place 3 cans of navy beans or pork & beans in your dish. Mix in 2 Tbsp mustard, 3 Tbsp ketchup, and 3 Tbsp Maple syrup. Cook in the oven uncovered for about an hour. NOTE: I like them leftover so this is the amount I make. Feel free to tweak the recipe up or down.
  • Now preheat your grill/grill pan to medium heat and season your pork tenderloin generously with salt and pepper. NOTE: You’re making extra meat for Tuesday’s dinner.
  • Now get the pork tenderloin on the grill – it can take 15-20 minutes on medium heat depending on the size of the tenderloin. Pork can be just a bit pink but juices do need to run clear.
  • While your pork tenderloin is grilling, wash and trim your asparagus. Pat dry and place on a foil-lined baking sheet. Drizzle with olive oil and roll to coat. Then add your favorite spice blend to taste. It has salt, so you don’t need to add any more. Once the pork tenderloin has about 10 minutes left to cook, place the asparagus on the grill. Cook until tender, about 8-10 minutes.
  • Let the pork tenderloin rest about 4-5 minutes then slice. Once plated with your asparagus and baked beans, drizzle your pork tenderloin with just a little Maple syrup. YUMMY!

Grocery Items

  • Pork Tenderloin  (2 meals)
  • Asparagus
  • Navy Beans, canned (or Pork & Beans)
  • Mustard
  • Maple Syrup
  • Ketchup
  • Spices: Spice Blend THIS is my fav

Monday Menu

  • Weeknight Meatballs
  • Spaghetti with Wilted Spinach

I got home from work late and needed dinner on the table in less than 30 minutes. This is what I whipped up!

Prep

  • Get your water boiling for your noodles.
  • Preheat your oven to broil. Line a baking sheet with foil. One pound of ground beef makes about 2 dozen ping pong ball sized meatballs (increase amount as needed). Mix together 1 pound of ground beef, 1 egg, and 1/3 c grated Parmesan cheese. Form into balls and place on a baking sheet. NOTE: Make extra for Wednesday night. Pop under the broiler for 7-8 minutes until outsides are browned and starting to crisp.
  • Get noodles boiling if you haven’t already.
  • Get out a large saute pan and transfer the meatballs to the pan with one jar of your preferred spaghetti sauce. Simmer meatballs in the sauce until sauce is heated through.
  • Get your strainer ready for your noodles by placing 2 large handfuls of fresh spinach per person in the strainer. Strain the noodles through, and it’ll immediately wilt the spinach. Add strained noodles and spinach back to the pot and toss with olive oil.
  • Serve your meatballs with sauce on top of your spinach and spaghetti. Top with grated Parmesan and enjoy!

Grocery Items

  • Ground Beef (2 meals)
  • Spinach, fresh (2 meals)
  • Spaghetti Noodles
  • Spaghetti Sauce of choice
  • Egg
  • Parmesan, grated or shredded
  • Olive Oil

Tuesday Menu

  • Pork Tenderloin Salad (using leftover pork) with
  • Cranberries, Feta, and Walnuts

Most dried cranberries are sweetened. Since they have a bit of added sugar we won’t add a starchy side to the meal.

Prep

  • This simple and delicious salad will be on the dinner table in no time. First, place your salad greens in large salad bowls or on dinner plates. Per salad, top with 2-3 Tbsp dried cranberries, 2 Tbsp chopped walnuts, and 2-3 Tbsp feta crumbles.
  • Now slice your leftover pork tenderloin into bite-sized pieces and place on each salad. Drizzle with your favorite dressing. I just love a raspberry vinaigrette with this salad. Since many of them are “light” I also drizzle with a bit of olive oil. Enjoy!

Grocery Items

  • Salad Greens
  • Dried Cranberries (like Craisins)
  • Feta cheese, crumbled
  • Walnuts, pieces/chopped
  • Olive Oil, if desired
  • Dressing of choice, like raspberry vinaigrette

Wednesday Menu

  • Meatball Subs (using leftover meatballs) with
  • Spinach and Mozzarella

Prep

  • Preheat your oven to 400 degrees and line a baking sheet with foil.
  • Get out your meatballs in sauce. Gently reheat in the microwave.
  • Now slice your hoagie rolls or French bread into 3-4 inch sections and slice open. Place on your baking sheet. Now add a layer of mozzarella cheese, then press as much spinach as you can onto the sandwich, top with your meatballs and sauce, and one more layer of mozzarella cheese. Sprinkle with dried oregano to taste and press the sandwich top on. Repeat for as many subs as you need.
  • Pop in the oven until cheese is melted, about 5-7 minutes. Dig in!

Grocery Items

  • Hoagie or French Bread
  • Spinach, fresh (if you need more)
  • Mozzarella Cheese, shredded
  • Spice: Dried Oregano

Thursday Menu

  • BBQ Chicken Thighs
  • Quinoa Pantry Salad
  • Green Beans

Prep

  • Preheat your oven to 400 degrees and drizzle a baking sheet with olive oil. Use a paper towel to spread oil and coat pan. Place thighs on a baking sheet and drizzle with olive oil and season with salt, pepper, and garlic powder to taste. Now, repeat the oil and seasoning on the other side and place on the baking sheet cut side up (where the bone was removed). Place in the oven for 20 minutes.
  • Now prep your quinoa. Make quinoa as directed on package (I prefer using chicken stock instead of water–better flavor). NOTE: Make a double batch of quinoa since we’ll use it again on Saturday. Use half for your pantry salad & put the other half in the fridge. Let cool and add olive oil, salt, and pepper to taste plus goodness from your pantry like drained artichoke heart quarters, chopped olives, sun-dried tomatoes, fresh herbs, and feta/Parmesan. Mix it up. It can be served hot or cold.
  • Now get your chicken thighs out of the oven and drizzle your favorite BBQ sauce over the top. Now flip them using a spatula and drizzle sauce on the other side. Place back in the oven for 25 minutes or until cooked through (internal temperature of 165). The edges will start to turn dark with the sauce.
  • Get your green beans ready by placing them in a microwave-safe bowl with 2 tbsp water. Cover with a lid and steam until tender, 6-8 minutes. Drain carefully, add butter (~1/2 Tbsp per person),  and salt and pepper to taste.
  • Once your thighs are ready, pull out of the oven and drizzle again with sauce. Plate with your green beans and quinoa pantry salad. So saucy!

Grocery Items

  • Boneless, Skinless Chicken Thighs (you can use bone-in and skin-on if preferred)
  • Green Beans, whole, fresh or frozen
  • Quinoa (2 meals)
  • Chicken Stock
  • Artichoke Hearts, canned (if desired)
  • Sun-dried Tomatoes in olive oil (if desired)
  • Olives (if desired)
  • Feta/Parmesan (if desired)
  • Fresh Herbs like parsley and basil, if desired
  • Olive Oil
  • Butter
  • BBQ sauce of choice
  • Spice: Garlic Powder

Friday Menu

  • Pizza Night!

Ordering pizza doesn’t mean you don’t have a plan. Planning a pizza night keeps it tasty and balanced! I’m going to pick up a pizza to bake at home.

Prep

  • I love pizza. You can buy a pizza crust or use little pitas and build your own. OR you can order a pizza. It’s up to you and normal healthy eaters do both!
  • Don’t forget your veggies. Either load up your pizza or go ahead and make a side salad to go along with your pizza. Yay! Pizza!!

Grocery Items

  • Add grocery items as needed depending on your pizza plan.
  • Salad Greens
  • Salad Toppings
  • Pizza Crusts/Pitas
  • Pizza Sauce
  • Shredded Cheese
  • Pizza Toppings
  • Dressing of choice

Saturday Menu

  • Pepper Steak
  • Quinoa

Prep

  • This simple and fresh recipe makes about 4 servings, so tweak as needed. Cut ~1 pound of steak into bite-sized pieces. Put into a mixing bowl. Mix with 3 Tbsp soy sauce (I use lite), 1 Tbsp sherry cooking wine, 4-5 thin slices of peeled ginger root, & 1 Tbsp cornstarch. Mix until coated. Set aside.
  • Slice your peppers in half and then into about 1-inch pieces.
  • Heat 1 Tbsp oil in a large skillet over medium-high heat. Saute peppers until desired doneness. I like them as they just start to get soft (~5 min). Remove peppers from the pan and set aside.
  • Get out your leftover quinoa and reheat in the microwave.
  • Using the same skillet, add a bit more oil and cook your meat with sauce over medium to high heat until done (about 5 minutes). Pick out the ginger pieces if desired. Add peppers back to skillet and mix together.
  • Serve over your quinoa and enjoy the fabulous flavors!

Grocery Items

  • Top Round or Sirloin Steak
  • Bell Peppers
  • Small Fresh Ginger Root
  • Lite Soy Sauce
  • Corn Starch
  • Cooking Sherry
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