MENU – July Week 4

 Week 4

Sunday Menu

  • Balsamic Flank Steak with
  • Roasted Potatoes and
  • Asparagus

WANT TO GET AHEAD? While your potatoes are roasting, cook up your bacon (for at least two meals) and boil your eggs for tomorrow’s salads.

Prep

  • In a large dish or Ziploc bag mix together 1/3 c olive oil, 3 tbsp balsamic vinegar, 3 tbsp Italian Seasoning, and salt & pepper to taste. This is for one large flank steak. Increase if needed. Place your flank steak in the marinade and flip to coat. Set aside to marinate for 30 minutes, turning once. NOTE: Make enough for two meals.
  • Preheat your oven to 400 degrees. Get out two baking sheets and line with foil. Now wash your potatoes and pat dry. Cut into quarters and place in a mixing bowl. Toss with olive oil (enough to thoroughly coat), parsley flakes (~1/2 tbsp to start), and salt & pepper to taste. Spread out on one of the baking sheets. Pop in the oven for 35-40 minutes or until desired doneness, tossing halfway.
  • Now take your washed, trimmed, and dried asparagus and put in the same bowl you used to mix the potatoes. Mix around to lightly coat with the oil left in the bowl. Place on your second baking sheet. Set aside until you check on your potatoes. Put in the oven for about 15 minutes or until they reach your desired texture.
  • While your potatoes are roasting, preheat your grill/grill pan to medium-high. Once heated, get your meat on the grill. Grill about 5 minutes per side and let rest about 5 minutes. Slice into thin strips and place on plates along with your potatoes and asparagus. So good!

Grocery Items

  • Flank Steak (2 meals)
  • Small Red Potatoes
  • Asparagus
  • Olive Oil
  • Balsamic Vinegar
  • Spices: Italian Seasoning, Parsley Flakes (fresh if you prefer)

Monday Menu

  • Classic Cobb Salads with
  • Steak (using leftovers)

IT’S ALL IN THE NAME: Remember, if someone doesn’t like the “salad,” grab a tortilla and a call it a Super Cobb Wrap or Taco.

MAKE EXTRA boiled eggs. I say if you’re making 2, go ahead and make 6. You can eat a couple with fruit for a quick breakfast, make egg salad, or carry them with you for a protein-rich snack.

Prep

  • If you haven’t gotten your bacon cooked, start with that. I cook low and slow in a larger skillet. You could bake it if you prefer (15-18 minutes at 400 degrees). Cook about 2 pieces per salad you’re making PLUS extra for Wednesday.
  • While your bacon is cooking, boil some eggs. Place 1 egg per person in a small saucepot and cover with cold water. Bring to a boil, cover, and turn off heat. Let rest for 12 minutes. Run cold water over eggs to cool them quickly so you can peel them.
  • Now get your salads together by placing 1-2 large handfuls of salad greens on a plate or in a large bowl. Place sliced avocado, diced tomatoes, diced cucumbers, sliced eggs, and crumbled bacon on top. I like to place the toppings in “slices” like a pie (it’s pretty ;)).
  • Get out your leftover steak from last night and slice into bite-sized pieces. Place on top of your salads or in a “slice” and add a side of dressing. Dig in!

Grocery Items

  • Salad Greens (2.5 meals)
  • Tomatoes
  • Cucumbers
  • Avocado (2 meals)
  • Eggs
  • Bacon
  • Dressing of choice, I use a Chunky Blue Cheese.

Tuesday Menu

  • Seasoned Grilled Chicken over
  • Pesto Bowtie Pasta with
  • Arugula and Red Peppers

Prep

  • Preheat your grill/grill pan to medium heat and start your water for your pasta. NOTE: Make extra chicken for tomorrow and extra pasta for Thursday.
  • Now get out your chicken breasts and place in a dish. Lightly coat them with olive oil and season with Mrs. Dash Table Blend, salt, and pepper to taste. Pop on the grill about 6-8 minutes per side depending on thickness (make sure the juices run clear). Let rest 4-5 minutes before slicing.
  • Now add your pasta to the boiling water per package instructions. While your pasta is boiling, dice up 1 bell pepper (per pound pasta) and place in the bottom of your strainer. When your pasta is ready to drain, the peppers will soften just enough by pouring the boiling water over. Drain pasta well and mix with your jarred pesto (usually an entire 6-8 oz jar with one pound of pasta). NOTE: Save some of this for pasta salad on Thursday.
  • Now place a handful of arugula on the middle of each plate/bowl. Add your pasta on top and add your sliced chicken. Garnish with grated Parmesan and put your fork in motion!

Grocery Items

  • Boneless, Skinless Chicken Breasts (2 meals)
  • Arugula
  • Red Bell Pepper
  • Jarred Pesto
  • Bowtie Pasta, or preferred (2 meals)
  • Olive Oil
  • Grated Parmesan (2 meals)
  • Spice: Mrs. Dash Table Blend or similar

Wednesday Menu

  • Chicken BLT Power Bowls (using leftover chicken & bacon) with
  • Smoky Ranch Sauce and
  • Cheese Toast

Prep

  • Preheat your oven to 400 degrees. Get out a baking sheet and place a slice of bread per person on it. Sprinkle with shredded cheese, ~ 1/4 c per slice. Set aside until oven is heated.
  • Now prep your power bowls by adding a handful of salad greens, chopped tomatoes, other veggies of choice, and crumbled bacon to each large plate or bowl. Top with sliced chicken from last night.
  • Pop your cheese toast in the oven for about 4-5 minutes until cheese is melted. While it’s cooking, mix up your smoky ranch by mixing your preferred ranch dressing with paprika (use this ratio: 2 tbsp ranch + 1/4 tsp paprika per serving).
  • Drizzle smoky ranch on top of your power bowls and serve with your cheese toast. What flavor!!!

Grocery Items

  • Salad Greens/Arugula (if you need more)
  • Tomatoes
  • Other Veggies like
    • Shredded Carrots
    • Radishes
    • Bell Pepper
    • Cucumber
  • Shredded Cheddar Cheese
  • Bacon (if you need more)
  • Bread of choice
  • Ranch Dressing of choice
  • Spice: Paprika

Thursday Menu

  • Grilled Pork Chops with
  • Summer Pasta Salad (using leftover pasta) and
  • Sauteed Broccoli

Prep

  • Preheat your grill/grill pan to medium-high heat. Get out your pork chops and lightly coat with olive oil. Now lightly season with any meat seasoning you like.
  • Get your chops on the grill. Cook ~5-6 minutes per side (for about 1 inch thick chops) or until juices run clear.
  • While your chops are cooking, get your broccoli cooking by preheating a medium skillet to medium heat. Add about 1-2 tbsp butter (~ 1/2 tbsp per person) and add in your trimmed and washed broccoli. Saute about 5-6 minutes of until tender. Season with salt and pepper to taste.
  • Whip up your pasta salad by getting your leftover pasta out of the fridge and tossing with a bit more olive oil, a splash of your desired vinegar (I like apple cider or red wine), and a little grated Parmesan.
  • Serve it all up and enjoy!

Grocery Items

  • Boneless Pork Chops
  • Broccoli
  • Olive Oil
  • Vinegar of choice
  • Grated Parmesan (if you need more)
  • Butter
  • Spice: Meat seasoning blend of choice.

Friday Menu

  • California Style Hamburger Steaks with
  • Buttery Corn and
  • Side Salads

Prep

  • Preheat your broiler (~500 degrees). Now pat out your burgers. I get about 4 per pound. Place on a broiling pan or baking sheet lined with foil and season with salt and pepper to taste. Set aside.
  • Mix up your side salads and place on half of each plate. I like to dress this with a bit of olive oil, balsamic vinegar, and salt & pepper. You can use the dressing of your choice.
  • Pop your burgers under the broiler for about 8-10 minutes depending on the desired doneness.
  • Place your corn in a microwave-safe dish with about 2 tbsp water. Cover with a lid and steam in the microwave for about 6-8 minutes until hot and tender. Drain and add butter, salt, and pepper to taste.
  • Once your burgers come out of the broiler, place on your plates and top with sliced avocado and roasted red peppers. Add your corn and you’re ready to rock!

Grocery Items

  • Salad Greens (if you need more)
  • Ground Beef
  • Avocados (if you need more)
  • Salad Veggies like:
    • Tomatoes
    • Cucumbers
    • Carrots
  • Corn, frozen or fresh, removed from cob
  • Roasted Red Peppers, jarred
  • Dressing of choice
  • Butter

Saturday Menu

  • Zucchini Spirals with
  • Italian Meat Sauce and
  • Garlic Bread

I love regular old pasta, but sometimes we like to switch it up. You can hand-cut your zucchini strips, but I use a spiral veggie slicer like this one. There are smaller ones like this one out there as well.

If you’re not feeling like zucchini, just make whatever pasta you like. Sometimes I mix spaghetti noodles with the zucchini spirals.

Prep

  • Start with your meat sauce. Brown 1 pound of ground beef and 1 pound of Italian sausage (you can double ground beef if you don’t do sausage). Get it all browned up and add one jar of your chosen spaghetti sauce.  Add ~1/2 tbsp dried oregano. If you don’t use all the sauce, freeze the rest for next time!
  • Preheat your oven to 400 degrees. Put your bread on a baking sheet and drizzle with olive oil.
  • While your sauce is cooking, wash and start carefully slicing your zucchini into linguine thin strips. I make ~ 1 medium zucchini per person.
  • Pop your bread in the oven until golden brown. Peel one clove of garlic and rub generously across each piece of bread.
  • Saute your zucchini in a large saute pan with olive oil, salt, and pepper to taste. Once cooked to desired doneness (like the texture of a pasta noodle), let rest in a colander. The spirals can be a bit watery. Drain and then mix with a little grated Parmesan to help absorb moisture.
  • Add your spirals to a pasta bowl and top with your meaty sauce. Don’t forget to add your tasty garlic bread on the side to catch the runaway flavor.

Grocery Items

  • Zucchini Squash
  • Garlic
  • Ground Beef
  • Italian Sausage, ground
  • Spaghetti Sauce of choice
  • Grated Parmesan (if you need more)
  • Olive Oil
  • Bread of choice
  • Spice: Oregano, dried
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