Week 4

Sunday Menu

• Brinner Time!
• Veggie-loaded Omelets
• Biscuits & Gravy

COOK AHEAD TIP: Make omelet muffins for breakfast on the go this week.

Spray a muffin tin or line with baking cups. Mix up 1/4 c milk with 8 beaten eggs, cooked veggies, and cooked meat of choice. Top with cheese. Pop in the oven at 375 degrees for 15-20 minutes. Reheat in the microwave.

LEFTOVER NOTE: Have leftover gravy? Reheat and serve over scrambled eggs. Yum.

GET AHEAD: Go ahead and cook up your ground beef and put it in the fridge for tomorrow morning. You can slice up your veggies, too.

Prep

• I LOVE biscuits and gravy. Sometimes we eat it for dinner! Preheat your oven per biscuit package instructions and put your biscuits in. I buy frozen premade biscuits. I’m at peace with that (& I can’t make biscuits).
• Now get started by cooking up about 12-16 oz of your preferred breakfast sausage. You can use turkey, pork, or whatever you like. I tend to use a “lite” pork sausage because the texture is better for the gravy.
• While that’s cooking, slice/prep your preferred veggies for your omelets. Get out your eggs and preferred shredded cheese. The key to a great omelet, in my opinion, is using enough oil so that your eggs don’t stick. In a large skillet add your beaten eggs, let set on bottom, and flip with a spatula. Add veggies and cheese. Fold it over. If it all flops that’s fine, call it a scramble. 😉
• Now finish the gravy. Season your sausage with black pepper (I use lots) and some red pepper flakes for a kick (optional). Keep your pan on medium heat. Once your sausage has cooked through, add 4 Tbsp butter and let melt. Now add 1/4 c flour. Mix thoroughly. Slowly mix in 3 cups of milk, pouring about 1 cup at a time. Bring to a quick boil and let thicken.
• Remove from heat and serve over a biscuit with your veggie-loaded omelet on the side. So good!

Grocery Items

• Eggs
• Veggies like Peppers, Onions, Mushrooms, etc.
• Shredded Cheese
• Olive Oil
• Butter
• Milk
• Sausage of choice, 12-16 oz
• Flour
• Biscuits, frozen
• Spice: Black Pepper

Monday Menu

• Slow Cooker Burger Veggie Soup

INGREDIENT TIP: I really like Kitchen Basics Stocks. They’re rich in flavor and color.

Prep

• START IN THE MORNING. If you didn’t brown up your ground beef yesterday, do it now. I use at least a pound but usually more for leftovers. Get out your medium skillet and cook until brown/cooked through.
• Now, get out your slow cooker and put in your cooked ground beef with 2 large baking potatoes (washed and cubed), 2 cups sliced carrots (or baby carrots), and one package of presliced fresh mushrooms. Add salt and pepper to taste along with 1 tsp thyme and 2 Tbsp dried parsley flakes.  Add one 32 oz carton of beef stock. Turn on low for 8 hours.
• Just before serving, stir in about 2-3 handfuls of spinach. It will wilt down in no time. This is optional, but I like it. Now add 1 cup of cream OR 1-2 cups of whole milk. Stir, add extra salt and pepper if needed, and serve. This is a lovely and delicious meal soup.

Grocery Items

• Ground Beef 1-2 pounds
• Baking Potatoes (2 large)
• Carrots, regular or baby
• Mushrooms, presliced & washed
• Spinach, fresh (optional)
• Beef Stock (32 oz carton)
• Cream or Whole Milk
• Spices: Thyme and Dried Parsley Flakes

Tuesday Menu

• Mediterranean Chicken Saute over
• Seasoned Couscous

Prep

• This dish has beautiful color and even more amazing flavor. NOTE: You’ll be making extra chicken & veggies (for tomorrow) AND couscous (for Thursday).
• This will be enough for 4 servings. Tweak as needed. Slice up your veggies. Slice at least 2 cups of grape tomatoes in half lengthwise. Slice one large sweet onion into strips and then in half. Thinly slice 3 cloves of garlic and tear (or roughly chop) at least 1/2 c of basil leaves.
• Preheat your large skillet to medium heat. Add about 2 Tbsp olive oil. If the breasts are very thick, you can slice in half or pound them out. Season your chicken breasts with salt and pepper to taste. Add to your pan. Cook about 4-5 minutes per side or until cooked through. Cook in batches if needed. Remove from pan.
• Get your Couscous cooking per package instructions. It cooks pretty quickly.
• Now add a little more olive oil to your pan if needed. I usually add 1-2 Tbsp more. Add in your sliced onions and cook for about 5-6+ minutes. I like to get them cooked all the way through and a little caramelized. Now add your garlic and tomatoes. Stir in. Add 1 can of artichoke hearts (drained) and your fresh basil. Stir until completely warmed through, about 2-3 more minutes.
• Serve your chicken over your couscous topped with your lovely Mediterranean veggies. Don’t forget to save some for tomorrow.

Grocery Items

• Chicken Breasts, boneless, skinless  (2 meals)
• Cherry Tomatoes
• Large Sweet Onion
• Garlic
• Fresh Basil Leaves (2 meals)
• Artichoke Hearts, can/jar
• Couscous boxed like Near East Brand or Plain
• Olive Oil
• Spices: Dried Oregano & Parsley (if not using a seasoned couscous)

Wednesday Menu

• Mediterranean Chicken Pita (leftover chicken)
• Hummus & Cucumbers

LEFTOVER NOTE: This makes an ahhh-mazing lunch if you have enough to pack one for tomorrow.

Prep

• Get our your chicken from last night and coarsely chop. You can serve it hot or cold. If you prefer warm, heat like this after slicing: Add back to veggies from last night and heat in the microwave covered with a wet paper towel to keep it moist.
• Get out your pitas. Generously spread hummus on one side. Add a layer of sliced cucumber. Add chicken and veggie mixture along with additional fresh basil leaves to taste.
• Serve with extra cucumbers and hummus drizzled with olive oil for dipping. So fresh!

Grocery Items

• Fresh Basil (if you need more)
• Cucumbers
• Hummus
• Pita Pocket Bread

Thursday Menu

• Broiled Parmesan Trout or Similar Fish with Sun-dried Tomatoes
• Couscous (leftover)
• Sauteed Spinach

You’ll have this “fancy” meal on the table in a flash!

Prep

• Preheat your oven to 400 degrees. Place your fresh/thawed trout (or similar white fish) on a foil-lined baking sheet drizzled with olive oil.
• Season generously with olive oil, grated Parmesan, pepper, and parsley flakes to taste.
• Pop in the oven 12-15 minutes depending on the size of your fish. it should be moist, white (vs clear spots), and flaky when done. I cut a large filet into pieces just before serving
• While it’s in the oven, reheat your couscous from the other night and get your spinach sauteing.
• Heat a large skillet/saute pan to medium heat. Add olive oil and start adding handfuls of fresh spinach. As it wilts, keep stirring in more. It’ll cook down a lot so I use at least 2 large handfuls per person. Drain any liquid. Stir in the juice of half a lemon along with salt and pepper to taste.
• I like to plate with a little couscous on one side of the plate, spinach on the other, and the fish right in the middle. Enjoy!

Grocery Items

• Fish of choice (Trout, Cod, Catfish, Whitefish)
• Fresh Spinach, bag/box
• Lemon
• Sun-dried Tomatoes, jarred
• Olive Oil
• Grated Parmesan
• Spice: Dried Parsley Flakes

Friday Menu

• Skillet Pork Chops with Roasted Red Peppers & Olives
• Roasted Herbed Potatoes
• Tossed Spinach Salad

LEFTOVER NOTE: I make lots of potatoes and use them as a breakfast side with eggs. Just reheat them in a skillet with olive oil.

Prep

• Preheat your oven to 400 degrees and get out your little red potatoes. Start by getting them washed, dried, and quartered. Place in a large bowl and toss with olive oil (enough to thoroughly coat) and 1/3 cup of fresh coarsely chopped parsley leaves. Add salt and pepper to taste and pour on to a foil-lined baking pan. Make sure they’re not too crowded…we don’t want them to steam. Use 2 pans if needed. Roast about 40 minutes, flipping halfway.
• Get the salads ready. In a large bowl, place 1 Tbsp of olive oil and 2 tsp red wine vinegar per person you’re serving (ex. 4 people would call for 4 Tbsp olive oil and 8 tsp red wine vinegar). Add salt, pepper, and Table Blend Mrs. Dash/Similar to taste. Whisk until blended. Now put your spinach in using about one handful per person. Toss together right before serving and top with cherry tomatoes. Serve on half the plate.
• Now preheat a large skillet to medium heat. Add 1-2 Tbsp olive oil (~1 Tbsp per 2 chops). Season your chops generously with Table Blend Mrs. Dash, salt, and pepper to taste. Put chops in the pan. Depending on thickness, they’ll take about 4 minutes per side. Once done, remove from pan and make your quick sauce. Add 1/4-1/3 c chicken stock or white wine to deglaze your pan. Use a spatula or wooden spoon to get all the “bits” off the bottom of the pan. Add ~1 Tbsp sliced roasted red peppers and 4-5 sliced olives per person/chop. You can throw in chopped fresh parsley if you’d like as well. Stir until heated and serve over chops.

Grocery Items

• Pork Chops (~1/2 inch thick)
• Small Red Potatoes
• Fresh Parsley
• Fresh Spinach/Mixed Greens
• Grape Tomatoes
• Roasted Red Peppers, jarred
• Olives, of choice
• Chicken Stock OR Dry White Wine
• Olive Oil
• Red Wine Vinegar
• Spice: Mrs. Dash Table Blend or similar

Saturday Menu

• Peanut-Ginger Noodles with Broccoli & Carrots
• Peanut Chicken Saute

Let’s try this veggie-filled pasta with an Asian inspired spin. I adapted it from a recipe that I found and tweaked it a bit for us!

Prep

• Mix your sauce together first. Combine 3 Tbsp lime zest, the juice of 2 limes, 2 Tbsp lite soy sauce, 1 tsp sesame oil, 1/3 c peanut butter, 1 Tbsp fresh minced ginger root (peel first), 2 cloves garlic minced, salt & pepper (to taste), and 1 Tbsp water. Mix together well and set aside.
• Get your pasta water boiling. Thinly slice your red pepper into long strips (julienne). Get our your broccoli florets, precut/matchstick carrots, and green onions to slice. Green onions are an optional garnish.
• Now slice your chicken breasts into bite-sized pieces. Heat a saute pan to medium heat and add 1-2 tsp sesame oil. Cook up your chicken. Just before the chicken is done, add 2 Tbsp peanut butter and 3 Tbsp chicken stock. Add red pepper flakes to taste. Set aside. Keep warm.
• While your chicken is cooking, add 12-16 oz linguine to the boiling water. Cook per package instructions. About 3 minutes BEFORE the pasta is finished boiling, add 3 cups of broccoli florets to the boiling water. Drain and mix together with sauce. Add in your sliced pepper, 1 cup of matchstick carrots, and chicken. Enjoy!! Garnish with sliced green onion if you like.

Grocery Items

• Chicken Breasts, boneless, skinless
• Limes
• Fresh Ginger Root
• Garlic
• Fresh Broccoli Florets
• Fresh Matchstick Carrots
• Red Bell Pepper
• Green Onions (optional)
• Lite Soy Sauce
• Sesame Oil
• Peanut Butter
• Linguine
• Spice: Red Pepper Flakes