MENU – November Week 3

Week 3

Sunday Menu

  • Pepper Steak with
  • Rice/Quinoa

INGREDIENT TIP: If you used fresh ginger last week, you can use it again!

LUNCH TIP: This is great leftover as a lettuce wrap. Just heat the leftover pepper steak and rice mixture and slap in some iceberg lettuce.


  • Start your rice or quinoa using package instructions. I use quinoa for more protein and beef or chicken stock instead of water for more flavor. One cup of dry quinoa makes about 4 servings.
  • This recipe makes about 4 servings. Adjust as needed. Cut ~1 pound of flank steak into bite-sized pieces and put it 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. 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.
  • 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 the peppers back to the skillet and mix together.
  • Serve with your rice or quinoa. YUM.

Grocery Items

  • Beef (Flank or Sirloin)
  • Bell Peppers
  • Ginger Root
  • Sherry Cooking Wine
  • Cornstarch
  • Lite Soy Sauce
  • Rice, Frozen or Quick Cooking OR Quinoa
  • Chicken or Beef Stock

Monday Menu

  • Tomato Sauce with Sausages and
  • Oven Roasted Potatoes & Spinach

FLAVOR/INGREDIENT NOTES: This is such a hearty meal. Many authentic Italian meals serve sauce over potatoes instead of pasta. This is what we’re going to do. Use any type of Italian-style link sausages you prefer.


  • Start with your roasted potatoes. Preheat your oven to 425. Wash, dry, and slice your small potatoes into ~1″ pieces and put them in a mixing bowl. Generously coat/mix with olive oil, salt, and pepper to taste. You could add a little dried oregano if you like as well. Spread evenly on a baking sheet and pop in the oven. NOTE: Make extra for tomorrow’s dinner.  Roast for about 25 minutes, then flip. Cook 5-10 more minutes as needed to desired doneness – I like them a bit crisp.
  • Now slice your sausages into circles (think about 1-1.5 links/person). Heat a medium skillet with 1-2 Tbsp olive oil. Add your sausages and cook until browned/done. Now add your tomato sauce. Reduce heat and simmer until potatoes are ready.
  • Serve in a large salad or pasta bowl layered in this order: potatoes (~1 cup), a handful of fresh spinach (it’ll wilt down), sauce with sausages and top with Parmesan of choice. Oh my yum!

Grocery Items

  • Small Red/Yellow potatoes (2 meals)
  • Fresh Spinach (3 meals)
  • Olive Oil
  • Jarred Pasta/Tomato Sauce
  • Sausages of choice
  • Parmesan Cheese
  • Spice: Dried Oregano

Tuesday Menu

  • Slow Cooker Brown Sugar Pork Tenderloin with
  • Roasted Potatoes (leftover) and
  • Broccolini

PREP NOTE: Remember to start this early in the Crock Pot. I usually get it going by 8 or 9 a.m.


  • START IN THE MORNING. Get out that Crock Pot. Drizzle the bottom and sides with olive oil. Pork tenderloin is relatively lean, so it never hurts to add the olive oil. Separate and place the loins (generally 2/package) in the bottom of the slow cooker. Drizzle with olive oil and add salt and pepper to taste. Now drizzle with 1 Tbsp balsamic vinegar per tenderloin and press 3 Tbsp brown sugar onto the top of each loin. Cover, set on low for 8ish hours, and walk away. NOTE: Remember to make enough for dinner on Thursday.
  • We’re having broccolini for our veggie side because it’s different, and I love it’s smaller/tender stems. Now get out your saute pan. Add 1 Tbsp or so of olive oil and saute broccolini over medium heat until tender (about 5-7 minutes). I like to add salt and pepper to taste, of course, and a little Table Blend Mrs. Dash.
  • When you’re ready to eat, simply reheat your potatoes and serve up this delicious meal. The pork will just fall apart – it’s so tender.

Grocery Items

  • Pork Tenderloin (2 meals)
  • Olive Oil
  • Broccolini
  • Brown Sugar
  • Balsamic Vinegar
  • Spice: Mrs. Dash Table Blend or similar

Wednesday Menu

  • Artichoke Chicken with
  • Roasted Tomatoes and
  • Dippy Bread/Rolls

FLAVOR NOTE: This is one of my favorite chicken dishes. Even if you don’t like artichokes, give it a try. It may surprise you!


  • Preheat your oven to 375 degrees. Place chicken breasts on a foil-lined baking sheet and set aside. Now drain and chop a 12 oz can of artichoke hearts. Mix with 3/4 cup grated Parmesan, 1/2 c sour cream, 1/4 c mayo, 1 tsp dried parsley flakes (if you have them…it adds a nice color contrast), and pepper to taste. Spread the mixture on the top of the chicken breasts. This should cover 4-6 breasts. Pop in the oven for ~25 minutes or until cooked through (If the breasts are thick, you could pound them thin– otherwise you may need to cook them 30-35 minutes). NOTE: You’ll want extra artichoke chicken for our Friday dinner meal.
  • Now this is so easy. Slice tomatoes in half from stem to end. Put in a baking dish, drizzle with olive oil, add salt and pepper to taste, and dust with Parmesan. Pop in the oven with your chicken for about 20 minutes or until cheese is melted. NOTE: Make extra tomatoes to put on your salads tomorrow.
  • Warm bread and serve with a little olive oil on the bread or on the side for dipping. NOTE: We’ll use leftover bread tomorrow. Enjoy!

Grocery Items

  • Chicken Breasts, boneless, skinless (2 meals)
  • Artichoke Hearts, canned
  • Parmesan cheese, grated
  • Sour Cream
  • Mayo
  • Roma or Compari Tomatoes (2 meals)
  • Olive Oil
  • Bakery/Italian Loaf Bread/Rolls (2 meals)
  • Spice: Dried Parsley (Optional)

Thursday Menu

  • Pork Tenderloin (leftover) Salad with
  • Chopped Roasted Tomatoes (leftover) and
  • Dippy Bread (leftover)


  • Easy peasy. Start by putting salad greens in large salad bowls. You may have spinach left from the Monday menu to use.
  • Top with warmed leftover pork tenderloin. (Just warm it in the microwave covered with a wet paper towel.)
  • Chop the leftover roasted tomatoes and add them on top of the pork. Drizzle the salads with olive oil and balsamic vinegar. Serve with a slice of your “Dippy” bread on the side. This salad is such a flavor bomb!

Grocery Items

  • Salad Greens/ Fresh Spinach (if you need more)
  • Olive Oil
  • Balsamic Vinegar

Friday Menu

  • Chicken Artichoke (leftover) & Spinach Quesadillas

INGREDIENT NOTE: You sure won’t end up with extra spinach this week. We’re going to use it up tonight.


  • Get out your leftover artichoke chicken and coarsely chop. Lay out your tortillas. Place chopped chicken on half of the tortilla and top with a handful of spinach and shredded cheese (I use Colby-Jack). We’re packing the whole meal inside. I generally make one medium-large or 2 small quesadillas per person.
  • Fold them over and cook them in a skillet or on a griddle pan. COOKING TIP: Flip keeping the folded side in the pan to avoid losing ingredients.
  • I like to serve these with sour cream, salsa, and avocado slices on the side. Deeeelicious!

Grocery Items

  • Fresh Spinach (if you need more)
  • Medium Tortillas
  • Shredded Cheese
  • Avocado
  • Sour Cream
  • Salsa

Saturday Menu

  • Glazed Salmon Fillets with
  • Peanut Slaw and
  • Lemon/Orange Sherbet


  • Preheat your oven to 400 degrees. Line a baking sheet with foil and place your fresh/thawed salmon fillets on top. Season with pepper as desired. Mix 1 Tbsp honey & 1 Tbsp lite soy sauce per 2 pieces of salmon. Quickly heat the honey in the microwave just to make it easier to mix. Spoon half the mixture over the fillets. Bake salmon in the oven for 20 minutes, spooning the glaze over it again halfway through baking.
  • Now whip up your sauce for your slaw. I use one bag of pre-shredded cabbage. Mix 3 Tbsp peanut butter, 1/2 tsp mustard, 1 Tbsp lite soy sauce, 1 Tbsp rice vinegar, & 1 Tbsp honey. In a large mixing bowl, stir the sauce and mix in the slaw. Set aside until salmon is ready.
  • Serve a small scoop of lemon/orange sherbet just as you finish this meal. The citrus flavor is the ultimate compliment to this meal.

Grocery Items

  • Salmon Fillets
  • Cabbage, pre-shredded for slaw
  • Peanut Butter
  • Lite Soy Sauce
  • Honey
  • Mustard
  • Rice Vinegar
  • Lemon/Orange Sherbet
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