Week 3

Sunday Menu

• Brown Sugar Glazed Pork Tenderloin with
• Roasted Veggies and
• Mini Pumpkin Parfaits

COOK AHEAD TIP: You can go ahead and make the meatballs for tomorrow’s dinner tonight.

Make extra parfaits for this week’s snacks.

Prep

• Preheat your oven to 400 degrees. Prepare your pork tenderloin by drizzling with olive oil and adding salt & pepper to taste. Now drizzle with balsamic vinegar (1-2 tbsp per loin piece) and press on a light coating of dark brown sugar (about 3-4 tbsp per loin). Loosely cover with foil and pop in the oven. It’ll cook about 50-60 minutes. Take foil off the last 20 minutes. NOTE: Make extra pork for leftovers on Tuesday–you can leave the brown sugar off a piece for our leftovers.
• Now get to chopping your veggies. I’m using sweet potatoes, carrots, and red onions. Wash well and dry. Chop into about 1-inch pieces and toss all together with olive oil, salt, and pepper to taste (I separate the onion layers a bit). Spread evenly on a baking sheet and pop in the oven for 30-40 minutes or until desired tenderness is reached.
• If you’re prepping for the meatballs tonight, do that now (steps below). Otherwise, start your parfaits.
• Get out small (1 cup) ramekins or similar, and layer like this: 1/3 c Greek yogurt, 1/4 c pumpkin puree, a drizzle of honey/maple syrup, 2 tbsp granola, and a sprinkle of pumpkin pie spice. Make extra ones that are a little bigger for snacks this week. Deeeee-lish!

Grocery Items

• Pork Tenderloin (2 meals)
• Olive Oil
• Balsamic Vinegar
• Sweet Potatoes
• Carrots
• Red Onion
• Greek Yogurt
• Brown Sugar
• Granola of choice
• Pumpkin, canned
• Honey/Maple Syrup
• Spice: Pumpkin Pie Spice

Monday Menu

• Spaghetti with Spaghetti Squash with
• Parmesan Meatballs and
• Chopped Romaine Side Salad

These meatballs are easy to make and they freeze well for reheating later. If you have a prepared/frozen meatball that you like, feel free to use those.

Prep

• Prepare the meatballs. You can use whatever ground meat you like. I use ground beef. This recipe is for a pound to a pound and a half, but feel free to make more.
• Preheat your oven to 400 degrees. Mix 1 – 1 1/2 pounds ground beef with 1/2 c bread crumbs, 1 beaten egg, 2 tbsp tomato paste, 1/2 tbsp dried oregano, pepper to taste, and 1/2 c grated Parmesan. Roll into 1 1/2 inch balls. TIP: Use a tablespoon measure to scoop out the meat and then roll into balls. This will keep them more uniform in size.
• Place the meatballs on a foil-lined baking sheet and pop in the oven for 25 minutes. They should be crisp and browned on the outside. Mix with spaghetti sauce of choice and simmer in a large sauce pot until ready to serve.
• Boil water for your spaghetti noodles. I like to add in spaghetti squash. This video is great if you have trouble cutting the squash-> WATCH HERE. You can microwave it sliced and cut-side down in a 9 x 13 pan with about 1/3 c water in the dish. Using a fork, scrape out the spaghetti-like insides. Mix cooked thin spaghetti with spaghetti squash and serve.
• Chop and wash your romaine. We’ll be using romaine again on Wednesday so you can wash and prep a lot. Just keep it dry in large Ziploc bag. For tonight, add cucumbers, sliced carrots, and dressing of choice to your salad.
• Now plate it up – Yum!

Grocery Items

• Ground Beef
• Spaghetti Noodles and/or
• Spaghetti Squash
• Romaine Lettuce (2 meals)
• Cucumbers
• Carrots
• Bread Crumbs
• Parmesan, grated
• Tomato Paste
• Egg
• Spaghetti Sauce
• Dressing of choice
• Spice: Dried Oregano

Tuesday Menu

• BBQ Pork (Leftover) and
• Tostadas with
• Sauteed Peppers & Onions

TIME-SAVER TIP: Use pre-sliced peppers and onions from your grocery salad bar/produce section, or pick up pre-sliced and frozen.

Prep

• Get out your leftover pork from Sunday. Chop it up into small pieces. Add about 1 tbsp of BBQ sauce per person and mix in. Quickly warm the chopped pork in the microwave covered with a wet paper towel. Set aside.
• Preheat your oven to 425 degrees. Lightly spray a baking sheet with cooking spray of choice. Place tortillas in a single layer and lightly spray with cooking spray. Bake 5-7 minutes or until crisp.
• Go ahead and start your peppers and onions. You can thinly slice your peppers and onions OR use some pre-cut from your grocery or freezer section. Saute the peppers and onions in olive oil using a medium to large saute pan. If you’re using frozen, you can place them in a microwave-safe dish with a lid and steam them in the microwave. Drain well before using.
• Now put it all together. Layer avocado slices or guacamole on your tortillas, then add chopped pork, peppers and onions, and shredded cheese of choice. Pop them back in the oven for about 5 minutes or until cheese is melted. Top with a dollop of sour cream or Greek yogurt and serve them up. Drizzle with your favorite BBQ sauce.
• This is the whole meal. If you’re using taco-sized tortillas, you’ll plate 2-3 per person. Ole!

Grocery Items

• Corn Tortillas, small (2 meals)
• Salsa
• Cheese, shredded (2 meals)
• Peppers
• Onions
• Avocados/Guacamole
• Sour Cream/Greek Yogurt
• Cooking Spray like Pam or similar
• BBQ Sauce of choice

Wednesday Menu

• Caesar Salads with
• Shrimp and
• Sun-dried Tomatoes & Capers

PICKY EATER? Skip the croutons and slap it all in a medium-sized tortilla and call it a Caesar wrap. Sometimes, it’s just what you call it that makes the difference.

Caesar Dressing RECIPE: From Jennifer Chandler’s Simply Grilling cookbook. Used with permission.

Prep

• If you want to make your own dressing, mix it up first. This is from one of my favorite cookbooks (link under menu). It’s the most authentic and delicious Caesar recipe.  You’ll need 2 cloves garlic (minced), 1/2 tsp anchovy paste, 1 beaten egg, 2 tbsp freshly squeezed lemon juice, 1 tbsp Dijon mustard, 1/4 tsp Worcestershire sauce, 1/2 cup olive oil, and Kosher salt and freshly ground pepper to taste. Whisk it all up. Keep refrigerated for up to one day.
• Now get your romaine washed, dried, and chopped (or get it out of the fridge if you already prepped it). Set aside.
• Get your shrimp ready. Heat a medium skillet to medium-high heat and add olive oil/butter (enough to just coat the bottom of the pan). Add thawed frozen or fresh shrimp and cook about 2-3 minutes per side. Add salt, pepper, garlic powder and parsley flakes to taste.
• To mix the salad, I like using a large mixing bowl. Add about 2 tbsp of dressing per serving you’re making. Then put in your capers and sun-dried tomatoes to taste. If you like both, add 1 tsp capers and 1 tbsp sun-dried tomatoes per serving. Now, throw in your lettuce, about 2 cups per serving, and mix thoroughly. Put onto plates or salad bowls and top with Parmesan, croutons, and your shrimp. It’s soooooo good. Enjoy!

Grocery Items

• Shrimp, large, peeled & deveined, fresh or frozen
• Romaine Lettuce, if you need more
• Caesar Dressing of choice (or pick up these ingredients to make it)
  • Egg
  • Anchovy Paste
  • Garlic, fresh
  • Dijon Mustard
  • Lemon
  • Worcestershire Sauce
  • Olive Oil
• Sun-dried Tomatoes (optional)
• Capers (optional)
• Parmesan
• Croutons
• Spices: Garlic Powder, Parsley Flakes

Thursday Menu

• Sun-dried Tomato Chicken Strips with
• Baked Potatoes and
• Buttery Green Beans

Prep

• Preheat your oven to 425 degrees. Place small to medium cleaned potatoes on a baking sheet. I like to rub the potatoes with olive oil and season them with salt & pepper. If you cut them in half, they’ll cook a bit faster. They’ll cook in about 30-45 minutes depending on size. NOTE: Make extra for Saturday. Use small to medium potatoes (not the mutant ones) so they’ll cook faster.
• Now for your chicken. Start by slicing your boneless, skinless chicken breasts lengthwise into 2-3 strips. Season with salt, pepper, and Mrs. Dash Tomato, Basil, Garlic OR an Italian Seasoning blend. Set aside.
• Steam your whole green beans (I use frozen). Steam in a microwave-safe dish with a lid for about 5-8 minutes or until desired texture is reached. Drain and add butter, salt, and pepper to taste.
• Now heat your saute pan to medium heat. Add 1-2 tbsp of olive oil. Add your chicken strips. Brown on each side, 3-5 minutes per side depending on thickness or until cooked through. Quickly add in as many sun-dried tomatoes as you like and serve up this tasty meal. Top potatoes with whatever you like. I’m a butter, salt, and pepper gal. Yum!

Grocery Items

• Chicken Breasts, boneless, skinless
• Baking Potatoes (2 meals)
• Olive Oil
• Sun-dried tomatoes, if you need more
• Green Beans
• Butter
• Spice: Mrs. Dash Tomato, Basil, Garlic Blend or Italian Seasoning

Friday Menu

• It’s Chili Night! with
• Cheese Quesadillas

Prep

• Start by browning your meat in a large pot. You cannot skip this step even if you’re using a slow cooker. It’s not safe. I like it meaty and love this leftover, so I usually cook up two pounds of ground beef.
• Once the meat is cooked, add 2 tbsp chili powder & 1 tsp + garlic powder. Mix in with the meat. If you want to use the slow cooker, transfer the meat now and continue adding the rest. Otherwise, just do it all in the pot.
• Open all of the cans noted on your grocery list – chili seasoned beans, kidney beans, and tomatoes. Drain the kidney beans. If you want spicy diced tomatoes (like Rotel/similar) that’s good too.
• Dump it all in your pot or slow cooker. Mix it up. Set slow cooker to low for 6-8 hours or simmer on the stovetop at least 20 minutes. It gets better the longer it simmers. Add hot sauce to taste.
• Just before scooping out your chili, make your quesadillas. Add about 1/3-1/2 c shredded cheese in your tortillas and toast in a skillet heated to medium heat. Toast until just golden and the cheese is melted. Slice your quesadillas and serve it all up. Dig in!

Grocery Items

• 1-2 pounds Ground Beef (2 meals)
• Chili Powder
• Garlic Powder
• 2 cans Chili Seasoned Beans
• 2 cans Kidney Beans
• 2 cans Diced Tomatoes
• Tortillas, if you need more
• Shredded Cheese, if you need more (2  meals)
• Hot Sauce, if desired
• Chili Toppings of choice

Saturday Menu

• Stuffed Chili Pots (using leftover chili & potatoes) with
• Side Salads

This is easy peasy and so yummy!

Prep

• Prep your salads. I use prewashed greens and top with veggies like chopped cucumbers, carrots, and tomatoes. Use whatever veggies you like to top your greens and dress with your dressing of choice. I use olive oil and balsamic vinegar for this one.
• Reheat about 1 cup of chili per person and half a potato per person. Press open your potato and put your hot chili inside. Add shredded cheese and any other toppings of choice. Boom, it’s ready!

Grocery Items

• Mixed Greens
• Salad Veggies of choice like:
  • Cucumbers
  • Carrots
  • Tomatoes
• Dressing of choice
• Chili Toppings of choice.