CLICK HERE TO PRINT THIS WEEK'S MEAL PLAN + SHOPPING LIST
Shopping List
✔ | QUANTITY NEEDED | INGREDIENTS |
☐ | 1 pound | asparagus |
☐ | 3 cups | black beans (canned) |
☐ | ½ pint | cherry tomatoes |
☐ | 2 | chicken breasts (boneless, skinless) |
☐ | 1 ounce package | dry Ranch seasoning mix |
☐ | 1 to 2 pounds | flank steak or skirt steak |
☐ | ¾ cup | fresh spinach |
☐ | 1 or 2 sprigs | fresh thyme |
☐ | 10 cloves | garlic (or grab a jar of pre-minced) |
☐ | 1 | green bell pepper |
☐ | 2 | green onions |
☐ | ¼ cup | jalapeno slices (pickled or fresh) |
☐ | 8 | jalapenos (fresh) |
☐ | 15 ounces | kernel corn |
☐ | 3 pounds | lean ground beef |
☐ | 1 | lime |
☐ | 8 ounces | manicotti shells |
☐ | 2 pounds | marinated pork tenderloin |
☐ | 3 cups | mozzarella cheese (shredded) |
☐ | 1 | onion |
☐ | ½ cup | Parmesan cheese (shredded) |
☐ | 6 cups | pasta or marinara sauce (jarred or homemade) |
☐ | 1 cup | prepared queso or shredded Monterey Jack cheese |
☐ | ¼ cup | red onion |
½ cup | rice (uncooked) | |
☐ | 15 ounces | ricotta cheese |
20 ounces | Rotel tomatoes (mild) | |
☐ | 8 | sandwich buns |
☐ | ½ teaspoon or more | Sazon brand seasoning (Orange label) |
☐ | 16 ounces | shredded cabbage slaw mix |
☐ | 1 pound | sweet Italian sausage |
☐ | 1 | tomato |
☐ | 6 ounces | tomato paste |
☐ | 1 large bag | tortilla chips |
☐ | 2 cups | whole grain penne pasta (dry) |
☐ | 1 | yellow bell pepper |
✔ | STAPLE INGREDIENTS |
☐ | apple cinder vinegar |
☐ | black pepper |
☐ | brown sugar |
☐ | butter |
☐ | chili powder |
☐ | cumin |
☐ | dill pickle slices |
☐ | egg (1) |
☐ | garlic powder |
☐ | Italian seasoning |
☐ | ketchup |
☐ | lemon or lime juice |
☐ | mayo |
☐ | mustard |
☐ | mustard seed |
☐ | olive oil |
☐ | onion powder |
☐ | paprika |
☐ | salt |
☐ | sugar |
☐ | vegetable oil |
☐ | water (or chicken broth) |
☐ | white vinegar |
☐ | Worcestershire sauce |
Monday
📖 Recipe
Sausage Asparagus Pasta Bake
Ingredients
- 2 cups dry whole grain penne pasta
- 1 lb asparagus
- 1 lb sweet Italian sausage
- 2 to 3 cups marinara sauce
- ½ lb fresh mozzarella
- **Fresh thyme optional
Instructions
- Preheat oven to 350 degrees. Spray an 8x11 baking dish with non stick spray and set aside.
- Cook penne pasta according to package directions for al dente. Drain and pour into the baking dish.
- While the pasta is cooking, wash the asparagus and break off the tough woody ends. (You can gently bend them and they will break at the right spot.) Then chop the asparagus into bite sized pieces, about 1 inch. Place into a shallow dish with a little water. Microwave on high for 3 minutes. Drain and add to the baking dish.
- Cook sausage links until no longer pink in the center. Slice into bite sized pieces. Add to the baking dish.
- Pour the sauce on top of all ingredients and stir to combine well. Tear the mozzarella into chunks and place on top.
- Bake uncovered for 30 minutes, until heated through and the cheese is melted and bubbly.
Tried this recipe?Let us know how it was!
Tuesday
📖 Recipe
Homemade Sloppy Joes
Make your own sloppy joes from scratch with this easy, sweet + tangy recipe.
Ingredients
- 2 pounds Lean ground beef
- 1 Bell pepper small diced
- 1 Onion peeled and small diced
- 4 cloves Garlic minced
- 1 cup Water more or less to desired thickness
- 6 ounces Tomato paste
- ½ cup Ketchup
- 2 tablespoons Mustard
- 3 tablespoons Brown sugar
- 2 teaspoons Apple cider vinegar
- 2 teaspoons Worcestershire sauce
- 1 ½ tablespoons Chili powder
- 1 teaspoon Paprika
- 1 teaspoon Salt to taste
- 1 teaspoon Pepper to taste
- ½ teaspoon Onion Powder
Instructions
- First, in a large skillet on medium high heat, cook and crumble the ground beef with the chopped bell peppers, onions, and garlic. Sprinkle in half the salt and pepper. Cook and stir until the beef is no longer pink, about 10 minutes.
- Then, stir in the remaining ingredients. Use the spoon to work the tomato paste into the liquid until it creates a thick sauce.
- Reduce heat to low and simmer for 15 – 20 minutes. Add more water as needed to reach the desired consistency. If your sauce is “too thin”, continue to cook until the liquid has reduced.
- Taste and reseason to your liking.
- Finally, serve hot on toasted buns and top with cheese if desired. Yum!
Notes
Nutritional information is only for the sloppy joe meat / mix and does not include bun or additional toppings.
Taste and reseason as you go to your preference. For example, add half of the seasonings, Worcestershire sauce, vinegar, and sugar...taste, then reseason if desired.
Nutrition
Serving: 1gCalories: 221kcalCarbohydrates: 15gProtein: 26gFat: 6gSaturated Fat: 3gCholesterol: 70mgSodium: 688mgPotassium: 747mgFiber: 2gSugar: 10gVitamin A: 1396IUVitamin C: 26mgCalcium: 36mgIron: 4mg
Tried this recipe?Let us know how it was!
Wednesday
📖 Recipe
Southwestern Black Bean Soup with Roasted Jalapenos
A savory and tasty Southwestern-style soup with chicken, black beans and roasted jalapenos.
Ingredients
For the Southwestern Black Bean Soup
- 2 chicken breasts cut into bite sized pieces
- 1 tablespoon oil
- ½ tablespoon minced garlic
- 1 teaspoon chili powder
- ½ teaspoon cumin
- 6 cups water
- 3 cups black beans drained
- 20 ounces Rotel tomatoes mild, undrained
- 15 ounces kernel corn undrained
- ½ cup uncooked rice
- 1 ounce package dry Ranch seasoning mix
- 1 teaspoon lime juice or lemon
- ½ teaspoon salt
- ½ teaspoon black pepper
For the Roasted Jalapenos
- 8 jalapenos
- 2 tablespoons oil
- ½ teaspoon Sazon seasoning the orange one
Instructions
For the Southwestern Black Bean Soup
- Coat the chicken with 1 tablespoon of oil, and combine with the garlic, chili powder, and cumin. Heat a soup pot or dutch oven to medium heat. Add the chicken and cook until browned and no longer pink, about 6 - 7 minutes. Stir frequently.
- Add the water, black beans, undrained tomatoes, undrained corn, dry ranch mix, lemon or lime juice, salt and pepper. Stir to combine well, and heat to boiling.
- Stir in the uncooked rice, and reduce to a simmer. Cook and stir until the rice is done, about 20 to 25 minutes.
For the Roasted Jalapenos
- While the soup is simmering, heat 2 tablespoons of oil over medium high heat.
- Cut the ends off of the jalapenos. Quarter them lengthwise, and carefully cut out the seeds and membrane.
- Cook the jalapenos in the hot oil until brown on both sides and tender.
- Remove from heat, and sprinkle with the Sazon.
- (Note: You can cut the roasted jalapenos into bite sized pieces and add them to the soup during the last 5 to 10 minutes of cooking. Or, serve them as a garnish or side with the soup.
Nutrition
Serving: 1gCalories: 305kcalCarbohydrates: 38gProtein: 20gFat: 8gSaturated Fat: 1gCholesterol: 36mgSodium: 343mgPotassium: 730mgFiber: 8gSugar: 2gVitamin A: 385IUVitamin C: 25.1mgCalcium: 109mgIron: 3.9mg
Tried this recipe?Let us know how it was!
Thursday
📖 Recipe
Ricotta Beef Manicotti
Ingredients
- 1 8 oz package of manicotti pasta shells
- 1 lb ground beef browned and drained
- 1 15 oz container of ricotta
- 1 egg
- ¾ cup chopped fresh spinach
- ½ cup shredded parmesan cheese
- ½ teaspoon Italian seasoning
- ¼ teaspoon garlic powder
- ¼ teaspoon salt
- ⅛ teaspoon black pepper
- 3 cups pasta sauce
- 1 cup shredded mozzarella cheese
Instructions
- Preheat oven to 350 degrees. Spread ½ cup of pasta sauce on bottom of an 8x13 baking dish, and set aside.
- Cook manicotti according to package directions and drain.
- While pasta is cooking, combine ricotta, egg, spinach, parmesan, seasonings, and cooked ground beef. Stir to combine well.
- Spoon ricotta and beef mixture into plastic zip bag. Twist to tighten the bag and snip the corner off. Try to make the bag opening slightly smaller than the manicotti opening.
- Working slowly, squeeze the bag and stuff the manicotti shells one end at a time. Place stuffed shells in the baking pan. Top with the remaining 2 ½ cups of pasta sauce. Cover with shredded mozzarella.
- Bake for 30 minutes, remove and serve hot.
Tried this recipe?Let us know how it was!
Friday: Leftovers!
Saturday
📖 Recipe
Zesty Marinated Steak Nachos
A zesty and snack worthy recipe for nachos loaded with marinated and tender steak, jalapenos and fresh veggies. Make a double batch!
Ingredients
- 1-2 lbs steak flank steak, skirt steak, strip steak, etc
- Juice and zest of 1 lime
- ¼ cup olive oil plus 1 TB for cooking the steak
- ¼ cup chopped green onions plus additional for topping
- 1 TB chili powder
- 1 teaspoon minced garlic
- 1 teaspoon cumin
- ½ teaspoon black pepper
- ½ teaspoon salt
- 1 large bag white tortilla chips
- 1 cup of queso cheese sauce or shredded Monterrey jack cheese
- ½ pint cherry tomatoes halved
- ¼ cup chopped purple onion
- ¼ cup or more sliced jalapenos (pickled or fresh)
- Or your toppings of choice.
Instructions
- In a medium sized bowl, combine ¼ cup of olive oil, lime juice, lime zest, chili powder, cumin, salt and pepper. Stir in the minced garlic and ¼ up of the chopped green onions.
- Cut the steak into serving sized pieces and place into the marinade. Coat all sides of the steak and press into the bottom of the bowl. Cover with foil or plastic wrap, and press the cover onto the top of the steak, sealing out all air.
- Refrigerate for atleast 1 hour to overnight.
- Preheat oven to 375 degrees.
- Heat a large cast iron skillet over high heat with 1 TB of olive oil. When the oil shimmers and the skillet begins to smoke, place a few pieces of the steak into the pan.
- Sear for 3 minutes, flip, and sear on the other side for 2-3 minutes. Continue this process working in small batches until all of the steak is cooked.
- Transfer the cooked steak to a plate; cover with foil and let rest 15 minutes.
- Slice the steak into small pieces.
- On a large baking sheet, arrange the tortilla chips in a single layer. Top evenly with the steak pieces, cheese, tomatoes, onions, and jalapenos.
- Place the baking sheet into the oven. Bake for 10-12 minutes until the chips are browned on the edges and all cheese is melted.
- Remove from the oven and serve immediately.
Nutrition
Serving: 1gCalories: 337kcalCarbohydrates: 7gProtein: 17gFat: 27gSaturated Fat: 7gCholesterol: 49mgSodium: 823mgPotassium: 369mgFiber: 1gSugar: 3gVitamin A: 1095IUVitamin C: 11.8mgCalcium: 52mgIron: 2.4mg
Tried this recipe?Let us know how it was!
Sunday
📖 Recipe
Grilled Pork Tenderloin Sandwiches with Tangy Cabbage Slaw
An easy and flavorful dinner idea using grilled pork tenderloin. Bakery buns piled with pork tenderloin and topped with a tangy cabbage slaw.
Ingredients
- 2 pounds Smithfield Marinated Fresh Pork Loin Roasted Garlic & Herb was used for this recipe
- 16 ounces package pre-shredded cabbage slaw mix
- ½ yellow bell pepper very thinly sliced
- ¼ cup mayo
- ¼ cup white vinegar
- ¼ cup water
- 3 tablespoons sugar
- 2 tablespoons yellow prepared mustard
- 2 tablespoons vegetable oil
- ½ teaspoon black pepper
- ½ teaspoon mustard seed
- ¼ teaspoon salt
- Bakery fresh dinner rolls or slider buns of choice
- ¼ cup butter softened
- Fresh sliced tomatoes optional
- Dill Pickles optional
Instructions
- Preheat grill to 450 degrees. Remove the marinated pork from package and place directly on the grill. Cook each side for about 5 minutes, turning to brown evenly on all sides.
- Create a double layer of foil. Transfer the seared pork loin to the foil. Wrap loosely and return to the grill. Cover and cook for about 30 minutes. (Watch carefully and check the internal temperature. Cooking times will vary based on heat and type of grill, size of pork loin, etc.)
- While the pork loin is grilling, in a large bowl combine all remaining ingredients except the cabbage mix and bell pepper. Whisk to combine well.
- Add the cabbage and peppers to the slaw dressing and stir and toss to coat well.
- When the pork has reached an internal temperature between 145 - 160, remove from the grill. Let rest for 10 minutes. Slice into sandwich sized serving pieces.
- Split the dinner rolls into sandwich style pieces. Spread each lightly with butter. While the grill is still hot, toast cut side down until the rolls are warm and butter is melted.
- Assemble the sandwich on a split buttered & toasted dinner roll with a slice of tomato, 1-2 slices of grilled pork tenderloin, pickles and tangy slaw.
- Serve immediately.
Notes
Nutrition info does not include the addition of tomatoes, pickles or other toppings. Only includes the pork and slaw.
Nutrition
Serving: 1sandwichCalories: 317kcalCarbohydrates: 8gProtein: 26gFat: 19gSaturated Fat: 8gCholesterol: 89mgSodium: 276mgPotassium: 541mgFiber: 1gSugar: 6gVitamin A: 250IUVitamin C: 34.4mgCalcium: 32mgIron: 1mg
Tried this recipe?Let us know how it was!
Notes about This Week's Meal Plan:
- Each recipe makes at least 6 servings. Most make more.
- Feel free to switch the meals and days around to fit your schedule and mood.
- Use any leftover fresh veggies to create a simple tossed salad to serve with one of the meals.
- Feel free to make seasoning substitutions as you see fit based on what you have on hand and your taste.