October Meal Plan

  1. left-overs
  2. Orzo salad *Make ahead (1 1/2c orzo, 1c frozen peas, 3/4c feta, 1/4c parsley, 3T balsamic vinegar, garlic, spices)
  3. Bruschetta chicken with salsa (6 Romas, 1/4c. fresh basil, fresh oregano, fresh thyme, fresh Italian parsley, garlic, balsamic vinegar, spices, lemon juice, 4 chicken breasts)
  4. left-overs
  5. Cinnamon pumpkin waffles, sausage, fresh fruit (1c flour, 1/2c whole wheat flour, 1/2c flax seed meal, cinnamon, baking powder, milk, oil, vanilla, honey, 2 eggs, 1 egg white, 1c canned pumpkin)
  6. Parmesan tilapia, broccoli, rice
  7. Linguine with asparagus and pine nuts (linguine, pine or soy nuts, garlic, asparagus, Parmesan)
  8. Turkey chow mein (2lb ground turkey, onion, 1c celery, chicken bouillon, 2 cans bean sprouts, cornstarch)
  9. Breaded baked chicken with white rice, frozen corn, and steamed cauliflower
  10. Grilled tilapia and asparagus
  11. left-overs
  12. Spaghetti (squash) with meatballs, green beans, Texas toast
  13. Rotisserie chicken, stuffing, green beans
  14. Cheese steak stuffed peppers (3 bell peppers, garlic, mushrooms, 1 onion, 1 lb flank steak, 4 slices Provolone cheese)
  15. Spaghetti squash in Thai peanut sauce  (spaghetti squash, cilantro, crushed peanuts, coconut milk, peanut butter, sugar, apple cider vinegar, red curry paste)
  16. Honey lime chicken enchiladas with corn (2c rotisserie chicken, onion, chicken stock, , spices, honey, 1/4c lime juice, , tortillas, , 2c monterey jack cheese, 16oz tomatilla sauce, 6oz yogurt)
  17. Yellow curry chicken with peppers, rice (Trader Joe’s sauce)
  18. left-overs
  19. Campbell’s chicken noodle soup
  20. Baked BBQ chicken with potatoes, raw carrots, and hummus
  21. sushi
  22. Grilled tilapia, asparagus, rice
  23. BLT chicken salad stuffed avocados (12 slices bacon, 1 1/2 c rotisserie chicken, 2 roma tomatoes, 1 1/2 c. cottage cheese, 1 c. romaine, 3 avocados)
  24. Turkey breast (Aldi) in slow cooker with garlic Parmesan roasted potatoes (3lb red potatoes, garlic, spices, fresh Parmesan, 2T butter) and green beans
  25. left-overs
  26. Slow cooker chicken burrito bowl (2 chicken breasts, spices, chicken broth, 15oz diced tomatoes, 14oz black beans, 2 3/4c instant whole grain brown rice, 1 1/2 c shredded cojack cheese)
  27. Garlicky baked shrimp (1lb shrimp, garlic, 2T white wine, 1/4c softened butter, 1/4c panko bread crumbs, 2T chopped parsley)
  28. Chicken taco scoop (4 chicken breasts, 14oz corn, 16oz salsa, can black beans, 8oz cream cheese, rice or tortilla chips)
  29. Harvest squash soup (1 butternut squash, onion, 15 oz can pumpkin, chicken broth, 1 1/2 c unsweetened almond milk, 1/2 c apple sauce, 2T honey, spices)
  30. Broiled salmon with marmalade-Dijon sauce (1/2 c orange marmalade, Dijon mustard, spices, salmon)
  31. Hot dogs and beans, cucumbers
Posted in October, Weekly Meal Plan | Leave a comment

September Meal Plan

  1. left-overs
  2. Fat burning chicken salad (cubed chicken breast, greek yogurt, celery, apple, onion, raisins, spices)
  3. Spaghetti, meatballs, green beans
  4. Maple bourbon salmon with asparagus (maple syrup, OJ, bourbon whiskey or OJ, 4 salmon fillets, pecans or walnuts, asparagus)
  5. Mexican chicken salads, black beans, corn, lettuce, cheese
  6. left-overs
  7. stir-fry
  8. tomato tortellini soup (9 oz tortellini, 2 cans condensed tomato soup, vegetable broth, milk, 2 c. half and half, sun-dried tomatoes, spices, shredded Parmesan cheese)
  9. Stuffed tomatoes with golden crumb topping (4 oz ground beef/turkey, brown rice, 4 tomatoes, 1/2 c peas, red onion, Parmigiano-Reggiano cheese, parsley, breadcrumbs, garlic)
  10. Chicken and shrimp orzo paella (chicken, yellow onion, garlic, red bell pepper, 4 plum tomatoes, orzo, chicken broth, saffron, lemon, shrimp, parsley)
  11. BBQ chicken salad (BBQ sauce, garlic, Dijon, red wine vinegar, spices, 2 chicken breasts, 1 can corn niblets, red and yellow bell pepper, romaine, black beans, red onion, avocado, cilantro)
  12. French toast with fruit
  13. left-overs
  14. Black beans and rice, huevos rancheros
  15. Shrimp pad Thai (pad thai sauce, shrimp, cilantro, peanuts, shredded carrots and other vegetables)
  16. Asparagus and zucchini pappardelle with Parmesan (8oz pappardelle, 2 yellow squash, garlic, asparagus or broccolini, lemon, fresh mint, pine nuts, Parmesan cheese)
  17. Mexican quinoa wraps (1c quinoa, black beans, 2 avocado, spinach leaves, Monterey jack cheese, feta, multi-grain or spinach tortilla, tahini, lemon, spices, cilantro) **Make avocado-tahini dip ahead of time
  18. Cilantro lime shrimp with rice (butter, garlic, onion, jalapeno, red pepper flakes, Mexican oregano, 2 roma tomatoes, lime, shrimp, cilantro)
  19. Burgers with corn on the cob, cucumber, tomatoes
  20. left-overs
  21. slow cooker chicken with sweet potatoes and green beans (chicken breast, 1 lb sweet potatoes, 2 c. fresh green beans, spice Hound adobe seasoning, garlic, chicken broth, honey)
  22. Out to eat
  23. Homemade pizza
  24. left-overs
  25. Mediterranean chicken with orzo (chicken breast, garlic, orzo, chicken broth, rosemary, 1 zucchini, 2 Roma tomatoes, 1 bell pepper
  26. Falafel sandwiches (Greek yogurt, garlic, cucumber, TJs falafel, pita)
  27. left-overs
  28. Skillet beef and broccoli ramen (red wine vinegar, honey, soy sauce, parsley, flank steak, cornstarch, brown sugar, ginger, beef broth, oyster sauce, broccoli florets, 2 ramen noodles, green onions)
  29. Honey curry chicken with broccoli (chicken breasts, honey, mustard, curry, spices)
  30. Thai peanut chicken with coconut soup
Posted in September, Weekly Meal Plan | Leave a comment

Greek shrimp pasta

Serves 4

6 oz. crumbled feta cheese
6 green onions, finely chopped
4 tsp fresh oregano leaves, minced or dried oregano
5 fresh tomatoes cored, seeded and coarsely chopped
salt and freshly ground pepper to taste
1 lb linguine freshly cooked and drained
2 tbs butter
1 tbs olive oil
4 cloves garlic, pressed
1 lb raw medium shrimp, shelled, deveined and cleaned

  1. In a large mixing bowl, combine feta, green onions, oregano, tomatoes, salt, and pepper.
  2. Let mixture stand at room temperature for at least one hour. (This is prime time to get the salad made, table set and make your pasta.)
  3. In a skillet, add the butter and olive oil and heat over medium high heat.
  4. Add the garlic and stir till starting to brown.
  5. Add the shrimp, toss together and remove from heat once the shrimp turn pink.
  6. To the shrimp mixture, add the cooked pasta.
  7. Toss together, then top with the feta cheese mixture and enjoy.
Posted in August, Dinner, Shrimp, Uncategorized, Weekly Meal Plan | Tagged , , , , , , , | Leave a comment

August Meal Plan

1- Basil tomato pasta  (2lb cherry tomatoes, 1c basil, garlic, 1/2c Parmesan, 1/2lb angel hair)

2-Therapy meal


4- Honey garlic shrimp (broccoli, honey, soy sauce, garlic, 3/4lb shrimp, rice)

5- Greek grilled chicken and hummus wrap  (romaine, Roma tomatoes, cucumber, feta, hummus, Greek vinaigrette dressing, flour tortillas)

6- Summer minestrone (1/2 onion, 1/2 leek, celery, red bell pepper, 2 large zucchini, 1 c green beans, 2 roma tomatoes, garlic, 6c chicken stock, 1 can small white beans, 1/2 c small pasta)

7- Grilled fish tacos with pineapple cucumber salsa  (lemon, lime, orange, 1/4 red onion, cucumber, 1c fresh pineapple, cilantro, tortillas, halibut)

8- Pressed basil sandwiches (tomatoes, basil, red onion, lunch meat, bread)

9- Therapy meal

10- left-overs

11-Greek shrimp pasta  (green onions, tomatoes, fresh oregano, garlic, butter, feta, linguine, shrimp)

12- Italian chicken bake (2 Roma tomatoes, 6tbs pesto, 1c mozzarella, 4 chicken breasts)

13- Grilled chicken with skillet garlic-Parmesan zucchini squash and tomatoes  (2 zucchini, 2 yellow squash, grape tomatoes, spices, Parmesan cheese, chicken)

14- Pineapple chicken  (green pepper, 1/2 red onion, lime, can pineapple chunks, chicken breast, spices, brown rice) **We made pineapple shrimp.  Replace this one with something else next time.

15- Quinoa, black bean, and corn tacos  (yellow onion, garlic, lime, lettuce, cheddar cheese, avocado, tomato, cilantro, chicken broth, can diced tomatoes with green chilies, black beans, 3/4 c quinoa, spices, frozen corn, corn tortillas)

16- Therapy meal

17- left-overs

18- Peanut noodles with chicken  (5 carrots, 3 cucumbers, 2 bell peppers, 6 green onions, cilantro, ginger, garlic, 1lb linguine, 1/2c peanut butter, 3 chicken breasts, rice vinegar, soy sauce)

19- Salmon and summer veggies in foil  (2 zucchini, 2 yellow squash, 2 shallots, garlic, lemon, 2 Roma tomatoes, spices, 4 salmon)

20- Peach salad with grilled basil chicken (lemon, 3 peaches, corn, 1/2 red onion, 4oz goat cheese, pecans, lettuce, spices, dijon, honey, 1lb chicken)

21- New Orleans BBQ shrimp and rice (scallions, lemon, spices, Worcestershire sauce, butter, 2lb shrimp, rice)

22- tacos, corn, and Spanish rice

23- Therapy meal

24- left-overs

25-Sheet pan shrimp fajitas (yellow bell pepper, red bell pepper, orange bell pepper, red onion, lime, 1 1/2 lb shrimp, spices, tortillas)

26-BBQ chicken on the grill (BBQ sauce, chicken breast, green beans)


28- Slow cooker cashew chicken  (garlic, ginger, 2lb chicken breasts, cornstarch, soy sauce, rice wine vinegar, ketchup, sweet chili sauce, brown sugar, cashews)

29- Asian zucchini noodle stir-fry with shrimp  (2 zucchini, bell pepper, shredded carrots, red onion, sugar snap peas, garlic, hoisin sauce, soy sauce, 1lb shrimp)

30- Therapy meal

Posted in August, Uncategorized, Weekly Meal Plan | Leave a comment

Brothy Chicken Tortilla Soup

4 frozen chicken breasts, thawed and cubed
4 14-ounce cans chicken broth
1 14 1/2-ounce can chopped tomatoes
2 cups frozen mixed vegetables (peas, corn, carrots, green beans)
4 cups tortilla chips
1 teaspoon chili powder
3/4 cup medium cheddar cheese, shredded
1/4 cup cilantro or parsley, chopped

  1. Cook chicken breasts.
  2. Combine the broth, tomatoes (with their liquid) and vegetables in a large saucepan.
  3. Bring to a boil over high heat.
  4. Reduce the heat to medium and simmer 5 min.
  5. Add chicken to soup with chili powder and half the tortilla chips.
  6. Continue simmering until the tortilla chips are tender and chicken is heated through, about 10 min.
  7. Serve with remaining chips crushed on top.
  8. Top with the shredded cheese and cilantro.
Posted in Chicken, Dinner, Mexican, Soup | Tagged , , , , , , | Leave a comment

First Week in July Meal Plan

Saturday-Chicken Parmesan

Sunday-Chicken, Penne, and Green Vegetable Salad

Monday-Steak fajitas, rice, beans

Tuesday-Caribbean Chicken salad

Wednesday-therapy meal


Friday-Citrus quinoa bowl with avocado and edamame

Saturday-Spaghetti and Meatballs with salad

Posted in July, Weekly Meal Plan | Leave a comment

Steak Fajitas

1/2 cup olive oil
3 tablespoons Worcestershire
2 limes, juiced
3 cloves garlic, minced or pressed
1 tablespoon cumin
1 tablespoon chili powder
1 teaspoon kosher salt
1/2 teaspoon pepper
1 tablespoon honey


1 – 1 1/2 pound flank or skirt steak,
1 onion, sliced
1 red bell pepper, sliced
1 yellow bell pepper, sliced
2 zucchinis, sliced
8-10 flour or corn tortillas
1/2 cup salsa


1. Combine marinade in a small bowl.
2. Let marinate for at least 30 minutes or up to 2 hours.
3. Heat the grill to medium high.
4. Grill the steak and vegetables.
5. Warm the tortillas

Posted in Beef, Dinner, Mexican | Tagged , , , , , , , , , , , | Leave a comment