MENU – October Week 1

Week 1

Sunday Menu

  • Grilled Pork Kebabs with
  • Veggie Skewers and
  • Roasted Potatoes

LEFTOVER TIP: You can use any extra potatoes to make skillet potatoes and eggs for breakfast.


  • If you’re using wooden skewers, soak them in water for about 20 minutes. This helps keep them from burning.
  • Preheat your oven to 400 degrees.
  • Cut your pork chops into about 1-inch chunks for the kebabs.
  • Now cut your potatoes into about 1-inch pieces as well. Put them in a mixing bowl. Add olive oil and toss to coat. Add salt, pepper, and Italian Seasoning (or any other seasoning you like) to taste (start with 1/2 tsp if you’re not sure) and toss again. Roast potatoes in the oven for 30-35 minutes or until tender inside and crisp on the outside. Toss halfway.
  • Now cut your kebab veggies into about 1-inch pieces as well. I’ll be using red onion, squash, and zucchini. NOTE: Make extra veggie kebabs for tomorrow.
  • Preheat your grill/grill pan to medium-high heat.
  • Start skewering! Pork, veggie, veggie, repeat. Drizzle all the kebabs with olive oil. Add salt, pepper, and chopped fresh or dried rosemary (a little goes a long way). Remember to make just veggie skewers as well for tomorrow.
  • Get grilling! Reduce heat to medium and place all kebabs on the grill. Turn kebabs at least once and cook pork through, about 12-14 minutes total.
  • Serve it all up. I like to serve 2 pork kebabs per person over some unskewered veggies and potatoes. Dig in!

Grocery Items

  • Pork Chops, thick-cut
  • Red Onion (2 meals)
  • Squash or Zucchini (2 meals)
  • Skewers
  • Potatoes- Red, Gold, or Purple
  • Spice: Italian Seasoning, Rosemary (fresh or dried)

Monday Menu

  • Salmon Cakes w/ Caper Aioli and
  • Veggie Kebabs (leftover)

These are yummy! Give them a shot. IF you don’t like salmon, you could easily chop up some rotisserie chicken and make chicken croquettes.


  • Mix up your Aioli (fancy mayo :)). Think about a tablespoon per cake. You can use mayo, Greek yogurt, or a mixture. Mix in capers (if you like them…I love them), fresh lemon juice, and salt & pepper to taste. I make about 4 servings using 1/4 c mayo/Greek yogurt, 1-2 tsp fresh lemon juice, 1 tbsp capers (drained), and salt & pepper to taste. Put it in the fridge.
  • Use your desired packaged salmon (I use salmon in an envelope or a can). Generally, one envelope/can will make about 4 small salmon cakes or 2 servings. You’ll need 1/2 c seasoned Italian breadcrumbs and 1 egg per can/pkg. I usually make a double batch, so 1 cup breadcrumbs and two eggs.
  • Thoroughly drain the salmon and place in a mixing bowl. Add breadcrumbs and beaten eggs. Add salt and pepper to taste. They should be moist but not soupy. Using a large spoon, divide into balls (4 per package, so if you did 2 packs that should make 8 cakes).
  • Heat about 2-3 Tbsp olive oil a medium skillet over medium heat. Gently & carefully place the salmon cakes into your hot skillet. Gently press the ball into a cake with a spatula (it helps to spray the spatula with cooking spray). Don’t overcrowd the pan. If you need to do two batches, do it. Flip once firm and browned (about 3-4 minutes per side). I like to garnish with a lemon wedge.
  • Slide the veggies off the kebabs from yesterday and reheat gently in the microwave.
  • When your cakes are done, place a little dollop of aioli on top of each cake and serve it all up!

Grocery Items

  • Salmon pkg/can
  • Italian Breadcrumbs
  • Eggs
  • Olive Oil
  • Mayo/Greek Yogurt
  • Capers, if desired (2 meals)
  • Lemon, fresh, 1-2

Tuesday Menu

  • Meaty Pumpkin Chili with
  • Corn Chips

Sounds a little iffy, I know. Try it, it’s delish, filling, and packed with awesome nutrients.

You can cook it and eat it right away, or prep ahead and put it in the slow cooker.

This recipe makes a lot. We’ll use it again Thursday, and, if you still have leftovers, it freezes very well.


  • This is so tasty and seasonal. Let’s do some dicing. Dice 1 small onion, 2-4 cloves garlic, and 1 bell pepper.
  • Get a large pot and heat 2 Tbsp olive oil to medium-high. Add your onions, garlic, and pepper. Cook until tender for about 5-6 minutes, then add your beef. Stir, stir, stir : )
  • Once the beef is browned/cooked through, add 1 can pumpkin, 1 can diced tomatoes, and one small can tomato paste. Mix thoroughly.
  • Now add 1 Tbsp chili powder, 1 Tbsp cumin, and salt & pepper to taste. Mix again. Let simmer at least 20 minutes. That’s the basic flavor. If you want to kick it up a notch, consider adding hot sauce and/or hot pepper flakes to taste. NOTE: We’ll use leftovers on Thursday.
  • I like serving this with a side of corn chips and a little sour cream/Greek yogurt on top. To add a little more “pretty”,  dust with chili powder. What are you waiting for? Let’s eat!

Grocery Items

  • Yellow Onion
  • Bell Pepper of choice
  • Garlic, fresh
  • Diced Tomatoes 1, 12-28 oz can
  • Tomato Paste, small can
  • Canned Pumpkin
  • Ground Beef, 2 pounds
  • Corn Chips of choice
  • Sour Cream/Greek Yogurt (optional)
  • Spices: Chili Powder, Cumin

Wednesday Menu

  • Skillet Caper Chicken with
  • Baked Apples and
  • Buttery Broccoli

Time-Saver: Pick up a rotisserie chicken of choice and rock on with dinner.

LEFTOVER TIP:  Make extra apples for snacking. They’ll make your house smell so good!


  • Preheat your oven to 375 degrees. We’ll start by cutting up as many of your favorite available apples as you want (at least 1/person). Slice/core and place in a baking dish that has been buttered or sprayed with cooking spray. Add slices of butter (~1/2 Tbsp per apple) and sprinkle with cinnamon to taste. Bake about 30-40 minutes or until tender.
  • I just love the flavor you get from skillet cooking. Put chicken breasts in a large Ziploc bag or between two pieces of clear wrap and beat them until they reach about 1/2-1 inch in thickness (helps them cook faster). You can cut them in half if needed. Season the chicken with salt, pepper, and any other desired seasoning. We’ll jazz it up at the end.
  • Preheat a large skillet to medium heat and add 2 Tbsp olive oil to start. Once the oil is hot, get your chicken going. Flip once firm and brown (about 3 minutes per side). Set finished chicken aside on a plate. NOTE: Make extra chicken for Friday.
  • Start your broccoli in the microwave. Add about 2 tbsp water and steam using a covered, microwave-safe dish until desired texture is reached (~5-6 minutes for me). Drain and add butter, salt, and pepper to taste. NOTE: Go ahead and steam extra broccoli for Friday, too.
  • As you finish the last piece of chicken and remove it from the pan, add 1 Tbsp butter per chicken breast (if you cut breasts in half, four pieces of chicken would take about 2 Tbsp butter). Let the butter melt and deglaze all the goodness from the pan. Add 1-2 Tbsp capers. Stir all together with a wooden spoon or spatula. Serve this sauce over your chicken beside your broccoli and apples. This is going to be a beautiful and savory meal!

Grocery Items

  • Chicken Breasts, boneless, skinless  (2 meals)
  • Apples
  • Broccoli (2 meals)
  • Butter
  • Capers, if desired, and if you need more
  • Olive Oil

Thursday Menu

  • Chili Cheese Fries (leftover chili) with
  • Pepper Scoops


  • This is the easiest dinner ever. Follow instructions on the package to bake your frozen french fries of your choice. While baking, slice your bell peppers into scoops (thick slices from top to bottom) and heat up your leftover chili in the microwave until hot.
  • To plate, place one serving of fries topped with hot chili and shredded cheese. Serve with pepper scoops on the side.

Grocery Items

  • Bell Peppers, colors of choice
  • Shredded Cheese
  • Frozen French Fries of choice

Friday Menu

  • Cheese Tortellini Salad with
  • Chicken & Broccoli (leftover)


  • Go ahead and get your water boiling for the pasta.
  • Get out your big ol’ salad plates/bowls and add your salad greens. Now top with your leftover broccoli from Wednesday-I don’t reheat it.
  • You can slice up your leftover chicken and put it on your salad warm or cold. It’s up to you. I do it both ways.
  • As soon as your tortellini is ready, drain and top each salad with a heaping 1/2 cup of the pasta.
  • Dress your salad with preferred dressing. I use olive oil and balsamic vinegar and then dust with a little more Parmesan. Easy-peasy!

Grocery Items

  • Prepared Cheese Tortellini
  • Salad Greens (2 meals)
  • Dressing of choice (or olive oil and balsamic vinegar)
  • Parmesan Cheese, grated

Saturday Menu

  • California Hamburger Steaks with
  • Corn on the Cob and
  • Side Salads


  • These hamburger steaks can be prepared using an indoor grill pan or on an outdoor grill. You can even broil them in the oven if you like. Go ahead and pat out your burgers. I tend to pat out 4 burgers per pound of meat.
  • Preheat your grill/grill pan to medium-high heat. Once heated, grill burgers to desired doneness. That’s about 4 minutes per side for me. If you’re broiling them, stay close to the oven. They cook hot and fast. Put burgers on a broiling pan about 3 inches away from the heating element. Flip them once the top of your burgers get crispy and brown (about 3-4 minutes per side depending on how you like them).
  • Prepare your corn on the cob by either boiling it on the stove or microwaving it in a microwave-safe dish. Cook until desired texture is reached.
  • Fill up half of each plate with your side salad. Greens, tomatoes, and I like using matchstick carrots.
  • Melt your favorite cheese on the burgers (I’m using cheddar) and top with avocado slices. Butter up your corn on the cob and enjoy!

Grocery Items

  • Ground Beef
  • Corn on the Cob
  • Salad Greens (if you need more)
  • Cherry Tomatoes
  • Carrots
  • Avocados
  • Cheese of choice
  • Butter
  • Dressing of choice
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