Weekly Menu

Sunday Blueberry Cheesecake Danish

Turkey and Cheese MeltsChicken and Dumplings

MondayBreakfast Banana Split

Stuffed Avocado Mediterranean Brisket

TuesdayChocolate Coconut Raspberry Protein Smoothie

Southwest Turkey Wrap Bajio Chicken Chile Salad

WednesdayBreakfast Banana Split

Mediterranean Brisket SaladTaco Ranch Chili

ThursdayChocolate Coconut Raspberry Protein Smoothie

Bajio Chicken Chile Salad Rice Wraps

Lemon-Basil Pasta

FridayBreakfast Banana Split

Taco Ranch Chili

SaturdayBacon Egg and Cheese Ring

Burrito Cups

Lemon Garlic Tuna Burgers

Sunday

Blueberry Cheesecake DanishPrep Time: 15 min | Cook Time: 10 min | Makes: 16

Ingredients:· 2 (8 oz.) cans refrigerated crescent rolls· 1 (8 oz.) container cream cheese· ½ cup canned blueberry pie filling

Directions:1. Preheat oven to 375 degrees.2. Unroll crescent rolls and separate into 8 rectangles. 3. Press seams together, cut each rectangle into 2 squares. 4. Place 1 tsp. of cream cheese onto the center of the squares and then top

with 1 tsp. of pie filling. 5. Fold the corners to the center.6. Bake for 10 minutes, allow to cool fully.

Turkey and Cheese MeltsPrep Time: 10 min | Cook Time: 13-18 min | Makes: 8

Ingredients:· 1 (16.3 oz.) refrigerated biscuits· 8 slices American cheese· 8 oz. Sliced deli turkey· 1 egg· 1 tsp. Water

Directions:1. Preheat oven to 375 degrees F

2. Press out 4 biscuits into 5 in. Rounds on a large ungreased cookie sheet. Top each flattened biscuit with 2 oz of turkey and 2 slices of American cheese.

3. Press out last 4 biscuits into 6 in. rounds. Place over turkey and cheese, pressing edges with a fork.

4. Beat egg and water, brush over biscuits. 5. Bake for 13-18 minutes, serve cut in half.

Chicken and Dumplings Prep Time: 5 min | Cook Time: 30 min. | Makes: 4Ingredients:

· 2 large cans white meat chicken, drained· 1 (10 oz.) package of frozen mixed vegetables· 2 (10.75 oz.) can cream of mushroom soup· ¼ tsp. salt· ¼ tsp. black pepper· 1 (10 count) tube of refrigerated biscuits

Directions:1. Preheat oven to 400 degrees2. Combine together chicken, mixed vegetables, mushroom soup, salt, pep-

per and 3/4 cup water in a large bowl.3. Once thoroughly mixed transfer to a casserole dish, cover with foil and put

in the oven. Bake for 15 minutes. 4. Remove foil, top the filling with biscuits and bake until the biscuits are

golden brown. About another 15 minutes.

Monday

Breakfast Banana Split(Thaw 1 1/2 cups of berries in the refrigerator in advance so they can be used the rest of the week) Prep Time: 5 min | Cook Time: 0 min | Makes: 1

Ingredients: · 1 ripe yet firm banana, peeled· 6 oz. vanilla Greek yogurt· 2 tbsp. sliced almonds · 1/2 cup frozen berries, thawed.

Directions:1. Cut banana in half lengthwise and lay on a plate.2. Scoop Greek yogurt on top of bananas. 3. Top with thawed berries and diced almonds.4. Enjoy a healthy dessert for breakfast.

Stuffed Avocados

Prep Time: 10 min | Cook Time: 0 min | Makes: 1· Ripe avocado· Large hardboiled egg, chopped· 1 tbsp. red pepper, chopped· 1 tbso. Cucumber, chopped · 2 pitted black olives, chopped· 1 tsp. caesar dressing· 1 tbsp. Grated Parmesan cheese· Salt

Directions:1. Cut avocados in half and remove pit. 2. Mix together egg, red pepper, cucumber, olives, Caesar dressing, and add

salt to taste.3. Spoon salad evenly between both halves of avocados.4. Enjoy this healthy lunch directly out of the skin of the avocado.

Mediterranean Brisket

*Add to the slow cooker before you head off to work.

(Set aside one serving of Mediterranean Brisket and sauce for lunch on Wednesday)

Prep Time: 15 min | Cook Time: 6 hrs | Makes: 6

Ingredients:· 1 (14.5 oz.) can diced tomatoes, with the juice· ½ cup dry red wine· 5 cloves garlic, chopped · 1/3 cup black olive, pitted and chopped (note: set aside some chopped olives

for lunch Tuesday)· 2 ½ lbs. Flat-cut brisket, fat trimmed· Salt· Pepper· ½ tsp. dried rosemary · 1 tbsp. dried parsley

Directions:5. Put tomatoes, red wine, garlic, olives and rosemary in slow cooker, stir un-

til fully combined. 6. Take salt and pepper and sprinkle the brisket to taste. Once seasoned put

brisket on top of the mixture already combined in the slow cooker. Spoon half of the mixture on top of the brisket. Cover, cook on high until meat is fork tender.

7. When fully cooked, place brisket on cutting board and tend with foil and al-low to rest for 10 minutes. After allowing the brisket to rest, slice against the grain and move to serving dish.

8. Skim any fat off the top of the sauce still in the slow cooker. Spoon sauce over brisket and garish with parsley.

Tuesday

Chocolate Coconut Raspberry Protein SmoothiePrep Time: 3 min | Cook Time: 0 min | Makes: 1*You can make this the night before and store in the fridge if you’d like or it is quick and easy to make in the morning or for a snack

Ingredients:· 8 oz. coconut milk

· 1 scoop chocolate protein powder· 1 cup frozen raspberries· 1 banana

Directions:1. Put all ingredients into blender and blend until smooth.

Southwest Turkey WrapPrep Time: 5 min | Cook Time: 0 min | Makes: 1

Ingredients:· 1 whole wheat tortilla · 4 slices turkey deli meat· Olives, chopped (saved from Monday night dinner)· 2 tbsp. salsa · Handful salad, rinsed, from bagged salad· 1 slice pepper-jack cheese

Directions:1. Lay wheat tortilla flat. Layer turkey, cheese, olives, salad mix and salsa. Roll into a wrap and enjoy.

Bajio Chicken Chile SaladPrep Time: 10 min | Cook Time: 6 hours | Makes: 4(Super easy to toss in before heading out the door in the morning)(Set aside a serving in the refrigerator for lunch on Thursday)

Ingredients:· 4 chicken breasts· 1/2 cup salsa· 1/2 cup brown sugar· 1 tbsp. Cumin· 1 (4 oz.) can diced green chilies· 6 oz (about half a can) of Sprite· Wheat tortilla

· 1 can of corn, drained)· Shredded lettuce· Cheddar Cheese, shredded· Mexi-Ranch dressing

Directions:1. Put all of the ingredients into the slow cooker, cover and cook on low. Yes

it is that easy. 2. Salad Creation: Warm tortilla in a skillet. Once warm place tortilla in a

bowl. Spoon on serving of Bajio Chicken and top with shredded lettuce, corn, cheddar cheese, and Mexi-Ranch dressing.

Wednesday

Breakfast Banana SplitPrep Time: 5 min | Cook Time: 0 min | Makes: 1

Ingredients: · 1 ripe yet firm banana, peeled· 6 oz. vanilla Greek yogurt· 2 tbsp. sliced almonds · 1/2 cup frozen berries, thawed.

Directions:1. Cut banana in half lengthwise and lay on a plate.2. Scoop Greek yogurt on top of bananas. 3. Top with thawed berries and diced almonds.4. Enjoy a healthy dessert for breakfast.

Mediterranean Brisket SaladPrep Time: 10 min | Cook Time: 10 min | Makes: 4

1. Today you will use the leftover Mediterranean Brisket from Monday.2. Take the leftover Mediterranean Brisket and sauce, warm in the mi-

crowave and serve over your favorite bagged salad mix.

Taco Ranch ChiliPrep Time: 20 min | Cook Time: 6-7 hours | Makes: 4* Put in slow cooker before heading out the door for the day(You can prep the night before by cooking meat and onions.)(Set aside in refrigerator one serving, you will use this for your lunch on Friday.)

Ingredients:· 1 lbs. lean ground beef· 3/4 onion, chopped· 2 cups chicken broth· 1 can (11.75 oz.) diced tomatoes with green chillies · 1 can (16 oz.) tomato sauce· 1 can pinto beans, drained and rinsed· 1 can black beans, drained and rinsed · 1 packet taco seasoning mix· 1 packet dry ranch dressing mix· 1/4 tsp. chili powder· 1/4 tsp. cumin · Cheddar cheese, shredded· Light sour cream

Directions:1. Use a large skillet over medium heat, cook the 1/2 cup onion and ground

beef. Cook until the onion is tender and the beef is cooked fully. Drain grease.

2. Put beef and onions, chicken broth, diced tomatoes, tomato sauce, pinto beans, black beans, taco seasoning mix, ranch dressing mix, chili powder and cumin. Stir.

3. Cook on low heat.4. Served warm garnished with leftover onions, cheddar cheese and light

sour cream. Thursday

Chocolate Coconut Raspberry Protein SmoothiePrep Time: 3 min | Cook Time: 0 min | Makes: 1

*You can make this the night before and store in the fridge if you’d like or it is quick and easy to make in the morning or for a snack

Ingredients:· 8 oz. coconut milk· 1 scoop chocolate protein powder· 1 cup frozen raspberries· 1 banana

Directions:1. Put all ingredients into blender and blend until smooth.

Bajio Chicken Chile Salad Rice WrapPrep Time: 10 min | Cook Time: 0 min | Makes: 2

Directions:Ingredients:

· Leftover serving of Bajio Chicken Chile from Thursday· Salad, from bagged salad mix· Rice Paper

Directions:1. Prep rice papers according to bag directions, typically a quick dip under a

running faucet. 2. Lay rice paper down and fill with salad mix and Bajio Chicken Chile. 3. Wrap tightly and enjoy a low calories delicious lunch.

.

Lemon- Basil PastaPrep Time: 15 min | Cook Time: 6 hours | Makes: 4

Ingredients:· 10 oz. dried linguine · 1 (19 oz.) can white kidney beans, rinsed and drained· ½ of a lemon

· 3 tbsp. Olive oil · 1 cup fresh basil

Directions:1. Cook pasta according to directions on package. Last 2 minutes of cooking

add kidney beans.2. Save ½ cup of cooking liquid, drain the rest.3. Finely shred peel from lemon4. In small skillet heat 1 tbsp. ff oil over medium heat. Add lemon peel, cook

stirring for 1 minute.5. Take lemon peel, basil, 2 tbs olive oil, lemon juice, salt and pepper and

blend in a food processor. Use reserved cooking liquid a little at a time to make sauce the consistency you like.

6. Serve warm after tossing sauce, pasta and beans together

Friday

Breakfast Banana SplitPrep Time: 5 min | Cook Time: 0 min | Makes: 1

Ingredients: · 1 ripe yet firm banana, peeled· 6 oz. vanilla Greek yogurt· 2 tbsp. sliced almonds · 1/2 cup frozen berries, thawed.

Directions:1. Cut banana in half lengthwise and lay on a plate.2. Scoop Greek yogurt on top of bananas. 3. Top with thawed berries and diced almonds.4. Enjoy a healthy dessert for breakfast.

Ranch Chili WrapPrep Time: 10 min | Cook Time: 3 min | Makes: 4(Today you are going to use the leftover serving of chili from Wednesday dinner.)

Ingredients:· Wheat tortilla · Leftover chili from Wednesday dinner· Pepper-jack cheese

Directions:1. Take wheat tortilla and top with slice of pepper-jack cheese, microwave

only until cheese begins to melt. Warm chili in the microwave, once warm add to the tortilla. Now wrap it all up and enjoy.

Fruity Chicken Rice PilafPrep Time: 10 min | Cook Time: 30 min | Makes: 4

Ingredients:· ½ pound ground turkey · ¼ cup green onion· 2 cups water· 1 package fast cooking, long-grain and wild rice mix with herbs · ½ cup dried cranberries· ½ cup dried peaches, chopped· ¼ tsp. cinnamon

Directions:1. Spray a large sauce pan with cooking spray and place on medium heat.2. Cook ground turkey with onions for about 8 minutes, stirring occasionally,

making sure the turkey is no longer pink. 3. Add water and seasoning packet from the rice mix. Stir occasionally and

decrease the heat to low.4. Add the rice, cranberries, peaches and cinnamon. 5. Cover and simmer for 5 minutes, until the rice is nice and tender and the

fruit is warm.

Saturday

Bacon Egg and Cheese RingPrep Time: 15 min | Cook Time: 15-17 min | Makes: 8

Ingredients:· 1 can of crescent rolls· 5 large eggs, scrambled · 1 cup cheddar cheese, shredded· 8 slices turkey bacon· Salt and pepper

Directions:7. Preheat oven to 375 degrees.8. Scramble eggs on the stove and cook bacon if not precooked.9. Lay crescents on a pizza pan lined with parchment in a star formation

(Longer sides of each crescent on the inside with the pointed ends point-ing out.)

10. Put cooked bacon along inside center of the ring. Top with 1/3 of the ched-dar cheese, scrambled eggs, season salt and remaining cheese.

11. Fold pointed ends of crescent over the filling and join in the center of the ring. Press together all the points in the center down.

12. Mix orange juice and melted butter in a separate small bowl. 13. Bake in over for 15-17 minutes or until golden brown

Burrito CupsPrep Time: 20 min | Cook Time: 50 min | Makes: 4

Ingredients:2-3 cups rice, cooked 1 (15 oz.) can black beans, drained and rinse1/2 cup cheddar cheese, shredded2 avocados, diced1 cup chunky salsa Cilantro

Directions:1. Cook rice according to directions

2. Set out all other ingredients out 3. Form into 1 inch meatballs.

Lemon Garlic Tuna BurgersPrep Time: 5 min | Cook Time: 20 min | Makes: 4

Ingredients:2, (6 oz) cans tuna fish, drained and flaked

1/2 cup bread crumbs

1/4 cup green onions, finely chopped

3 tablespoons parsley

2 cloves garlic, minced 

1/4 tsp.each, salt and pepper 

Half a lemon, juiced

3 tbsp. sour cream

1 egg

4 english muffins

4 leaves romaine

1 small tomato, sliced

Directions:4. Preheat oven to 400 degrees.5. Combine tuna, bread crumbs, green onion, parsley, salt, pepper, lemon,

sour cream and egg. Mix together well with your hands.6. Form meat tuna mixture int 4 patties and place on a greased cookie sheet.7. Serve on toasted English muffin topped with tomato and romaine.

Grocery List

Beverages

o Milk

o Orange juice

Breads and Cereals

o Sliced Bread (whole grain preferred)

o Wheat crackers

o Rye bread

o Wheat tortillas

o 6-inch pita bread pockets

o Granola

o Hotdog buns

o Fast cooking, long-grain and wild rice with herbs

o 2 can refrigerated biscuit dough

o Bread crumbs

Canned and Jar Foods

o 16 oz. Salsa

o 4 cans of cream of chicken soup

o Natural Peanut Butter

o Lemon juice

o Honey

o Capers

o Sliced Mushrooms, small can

o Cream of mushroom soup

o Beef broth

o Sauerkraut

Dairy

o Butter or Margarine

o Provolone cheese

o Sharp cheddar cheese

o Mozzarella cheese

o Greek yogurt

o Cream cheese

o Sour cream

o Parmesan cheese

Frozen Foods

o Pastry Crust

o Mixed Berries

o Whole wheat waffles

Meat

o 1 lbs. turkey sausage

o Ground beef, lean

o Boneless chicken breast

o Deli turkey

o pink or red tuna, 2 cans

o White meat chicken, 1 large can

o 2 lbs. steak (Top Round, London Broil, or Flank)

o 2 lbs. ground turkey

o Deli corned beef

Oils and Dressings

o Mayonnaise, light

o Balsamic vinegar

o Thousand Island Dressing

Produce

o Onions, 3 white and 1 red

o Apple, tart

o Golden resins

o Celery

o Cucumber

o Bag of shredded lettuce

o Dried cranberries

o Dried peaches

o Eggs

o Iceberg lettuce

o Tomato

o Green onions

o Red bell pepper

Sauces and Condiments

o Salsa

o Ranch dressing

o A-1 Steak Sauce

o Worcestershire Sauce

Spices and Seasonings

o Cinnamon

o Taco seasoning

o Zesty Italian seasoning

o Onion powder

o Red pepper flakes

o Ranching Dressing packet

o Sugar

o Garlic powder

o Salt

o Pepper

o Tabasco Sauce

o Chipotle seasoning