MENU – January Week 4

Week 4

Sunday Menu

  • Grilled Pork Tenderloin
  • Roasted Curry Cauliflower
  • Sliced Mango

INGREDIENT TIP: Mangos used to freak me out because I didn’t know how to cut them. Watch this short video and you’ll be a mango pro in no time.

LEFTOVER TIP: Top salad greens with your leftover pork, chopped mango, and cauliflower. Blend a little olive oil and Sriracha for a zesty dressing.

PLAN AHEAD TIP: Slice your beef for tomorrow and put it in a Ziploc bag with your preferred teriyaki sauce.

Prep

  • Get out your pork tenderloin and cauliflower. Preheat your oven to 425 degrees.
  • Clean, dry, and chop your cauliflower into florets. In a mixing bowl, whisk together 2 tsp curry powder, 1 Tbsp sriracha, and 1-2 Tbsp olive oil. Drop cauliflower in and toss to coat. Pour onto a foil-lined baking sheet. Pop in the oven for about 40 minutes. Stir/flip halfway.
  • Get your grill or grill pan heated to medium heat. Drizzle the pork tenderloin with olive oil and then season with cumin (~1 tsp+), garlic powder (1 tsp+), salt, & pepper to taste. Slap it on the grill. Get a good sear before flipping. Depending on the thickness of the meat, it takes 15-20 minutes per side. Let it rest for 5-10 minutes prior to slicing. NOTE: Make enough tenderloin for Tuesday night as well.
  • Slice up your mango for a side. I like to serve 1/3-1/2 mango per person. Serve it all up.

Grocery Items

  • Pork Tenderloin (2 meals)
  • Cauliflower, fresh
  • Mangos, fresh or presliced
  • Olive Oil
  • Sriracha
  • Spices: Garlic Powder, Cumin, Curry Powder

Monday Menu

  • Teriyaki Steak Kebabs
  • Peas & Carrots

INGREDIENT NOTE: Our teriyaki sauce has some added sugar and peas are a starchy veggie, so our meal is balanced and complete.

Prep

  • If you’re using bamboo skewers, put them in water to soak so they don’t burn.
  • If you didn’t get your meat sliced and marinated yesterday, do it now. Slice into bite-sized pieces and put in a Ziploc bag with your preferred Teriyaki sauce (I use about 2 Tbsp per serving I’m making). Let it marinate about 30 minutes.
  • Cook your peas & carrots. You can use mixed peas and carrots or buy them in separate bags. I use frozen and steam them in the microwave until tender. Drain and add butter to taste. NOTE: Make extra peas and carrots to pop in our soup on Wednesday.
  • Get your grill pan or grill heated to medium heat OR turn on your broiler. Skewer your steak. I usually make 1-2 kebabs per person. Cook on grill/grill pan about 5 minutes per side or to desired doneness. For broiling, place on a foil-lined pan and broil ~4 minutes per side depending on your desired doneness.

Grocery Items

  • Beef Sirloin, Flat Iron, or Precut Sirloin Tips
  • Peas & Carrots, frozen (2 meals)
  • Teriyaki Sauce of choice
  • Skewers
  • Butter

Tuesday Menu

  • BBQ Loaded Baked Potatoes (using leftover pork tenderloin)
  • Broccoli & Cheese

TIME-SAVER TIP: Pop your potatoes in the microwave for about 10-12 minutes and you’ll be ready to rock.

Prep

  • Preheat your oven to 425 degrees. Wash, dry, and season your potatoes with olive oil, salt, and pepper to taste. Cook for about 35-40 minutes until done. NOTE: Make extra potatoes for tomorrow’s soup.
  • Heat your fresh or frozen broccoli florets. I steam them in a microwave-safe bowl with a lid for about 4-7 minutes depending on fresh or frozen. Drain and add about 1/4 c shredded cheese per serving.
  • Get our your leftover pork tenderloin and coarsely chop. Mix with your preferred BBQ sauce and reheat in the microwave until warmed through.
  • Now put it together like this: Slice potato and smash open. Top with cheesy broccoli and then your BBQ pork. Yummy in my tummy!

Grocery Items

  • Fist-sized Baking Potatoes (2 meals)
  • Broccoli, fresh or frozen
  • BBQ Sauce of choice
  • Cheddar Cheese, shredded
  • Olive Oil


Wednesday Menu

  • Chicken Veggie Soup (using leftover potatoes, peas, & carrots)

Add your chicken to your leftover veggies and you’ll have a delicious meal in no time.

This delicious soup has your protein, veggies, and starches all in one.

COOK AHEAD TIP: Go ahead and slice and cook your chicken strips for tomorrow. Put them in the fridge and you’ll have tomorrow’s dinner ready in a flash!

Prep

  • To me, a homemade soup calls for celery. Wash, dry, and slice your celery into ~ 1/4 inch pieces. If you really like celery, add one rib per person. Go ahead and get out your leftover veggies too. Cut your leftover potatoes into bite-sized chunks. Set the veggies aside. I’m going to make at least 4 servings because it’s delish leftover as well.
  • Get out a large pot and heat it to medium heat with 2 Tbsp butter. Get your celery cooking.
  • Now let’s slice up those chicken breasts into bite-sized pieces (about one 4 oz breast per person). NOTE: Go ahead and slice chicken breasts into strips for tomorrow’s meal. If you really want to get ahead, you can saute them in a separate pan to the side while you finish your soup.
  • Pop chicken in your pot with your celery. Once all your chicken is done (white all the way through), add about 2 Tbsp butter and let melt. Mix around and add ~ 3 Tbsp flour to absorb your liquid and thicken.
  • Now add in ~4 cups of chicken stock, your leftover potatoes, peas, and carrots. Add salt, pepper, and dried parsley (~1 tsp) to taste. Bring to a boil. Stir and reduce heat. Serve it up hot!

Grocery Items

  • Chicken Breasts, boneless, skinless (2 meals)
  • Celery
  • Butter
  • Flour
  • Chicken Stock, 32 oz
  • Spice: Dried Parsley

Thursday Menu

  • Buffalo Chicken Strips (using leftover chicken)
  • Sauteed Peppers
  • Quinoa & Blue Cheese Crumbles

LEFTOVER TIP: Try the chicken and peppers with lettuce as a salad or in a wrap for lunch.

Prep

  • Start your quinoa per package instructions. I like to use chicken stock instead of water for the liquid. NOTE: Make extra quinoa for Saturday’s dinner.
  • While your quinoa is cooking, slice your bell peppers. I prefer red, yellow, or orange. Slice from stem to end and use about one pepper per person.
  • Heat olive oil in a medium saute pan. Add in your peppers and sauté until just softened.
  • Now gently heat (or saute if you haven’t cooked already) your chicken strips. Once reheated or cooked through, add in your preferred premade buffalo sauce and warm.
  • Now serve it all up. Place quinoa on your plate with peppers and then your chicken strips. Top with blue cheese crumbles. It’s spicy (& delicious)!

Grocery Items

  • Bell Peppers
  • Quinoa (2 meals)
  • Chicken Stock
  • Blue Cheese crumbles
  • Olive Oil
  • Buffalo Sauce of choice

Friday Menu

  • Sirloin Steaks with Sauteed Mushrooms
  • Spinach Salad with Strawberries & Oranges

Our fruit on the salad will balance out this meal. Yum-O!

INGREDIENT NOTE: If you have blue cheese crumbles left, they’d be tasty on top of the mushrooms and steak.

Prep

  • Put some olive oil in your medium saute pan and heat over medium heat. Add in your mushrooms. Add salt & pepper to taste. As mushrooms get close to done and are very soft, add dried parsley to taste (~ 1 tsp).
  • Now get your salad ready: Wash and slice your strawberries (1/2 c per person) and section about 1/2 orange per person (Cara Cara or Navel are great this time of year). Place spinach on half your plate with your fruit on top. Just before serving, add olive oil, salt, and pepper to taste.
  • Let’s get those steaks ready: In a large skillet, add olive oil and turn to medium-high heat. Season your steaks with salt and pepper to taste. Let the pan get hot and put in your steaks. Let the steaks get a good sear, ~2 minutes per side. Turn heat to medium and let cook another 2-3 minutes per side until they reach desired doneness (this will depend on thickness as well).
  • Once ready, serve steak on the other half of your plate with sauteed mushrooms on top. What a beautiful and tasty meal!

Grocery Items

  • Sirloin Steaks
  • Mushrooms, presliced
  • Olive Oil
  • Fresh Spinach, boxed
  • Strawberries
  • Oranges
  • Spice: Dried Parsley

Saturday Menu

  • Sauteed Shrimp
  • Lemon Parmesan Quinoa (using leftovers) with Spinach

Not into shrimp tonight? You can easily swap out for chicken or even tofu if you like it.

Prep

  • Let’s get that fresh or thawed shrimp cooking. I like to saute them in a medium skillet with about 1 Tbsp butter per 6-8 shrimp. Start with your butter and 2-3 cloves minced garlic. Season with salt and pepper to taste. The shrimp take about 3 minutes per side.
  • Meanwhile, reheat your quinoa in the microwave. In a mixing bowl, add the juice of half a lemon (per serving, so 4 servings=2 lemons) and 1/4 c grated Parmesan per serving. Mix with heated quinoa.
  • Serve like this: Place a large handful of spinach in the middle of the plate. Put your lemon Parmesan quinoa on top, and top with your shrimp. I like to sprinkle with a bit more Parmesan and dried parsley. This quick and easy meal is beautiful, balanced, and delicious.

Grocery Items

  • Shrimp, peeled and deveined OR Chicken Breasts
  • Garlic
  • Lemons
  • Butter
  • Olive Oil
  • Parmesan, grated
  • Fresh Spinach, boxed
  • Spice: Dried Parsley
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