Monthly Meal Plan

What a crazy month we have been having here in Kansas.  80 degree summer weather and then back to winter with snow!!!  I really don't mind the crazy weather except for one big thing....the produce!  Much of the local crops are delayed because of this crazy roller coaster weather we have been experiencing.  This month you will see lots of spinach and asparagus.  Those two items are finally ready so we are going to enjoy the bounty while we can.

I am keeping with the clean meal plan for the most part again.  It really works for us.  We all feel better and are enjoying a fresher foods.  We are not 100%, but pretty darn close!

Lots of good stuff in the plan.  Lots of fresh produce and some great old favorites being brought back this month.  

There is the plan for the month.  It looks like a lot, but I am sure you have most of the pantry essentials on hand.  I am able to cut the list down quite a bit.

See how much smaller my list is compared to the full list?  Makes a huge difference!  Next I will show you my weekly produce list.  It makes life so much easier to have a list of items needed weekly so I don't stray from the plan!

There you have it!  The meal plan, the grocery list, and a weekly produce list.  I timed myself today and it took a total of 3 hours (with interruptions!).  The best part is since I keep track of all my recipes and planning on my laptop I can leave and come back to it whenever.  Now on to the best part.  The recipes!  

Broccoli and Sausage Pasta

12 oz penne pasta

1 bunch broccoli, cut into florets

1 lb italian sausage, sliced thin

1 pint grape tomatoes, cut in half

1/2 cup fresh basil, cut into strips (chiffonade)

2 TBS balsamic vinaigrette

1/2 cup shredded parmesan cheese

• Prepare pasta as directed on the box
• During the last 3 minutes add the broccoli
• Reserve 1/2 cup pasta water and drain the pasta and broccoli
• Meanwhile cook sausage over medium-high heat until it begins to brown, about 7-9 minutes
• Add tomatoes and cook for an additional 5 minutes
• Stir in pasta, broccoli, balsamic vinaigrette, and 1/4 cup pasta water heat through and add more pasta water as needed
• Remove from heat, stir in basil and parmesan cheese, and serve

Spring Stir-Fry

1 lb chicken, cut into thin strips

2 cloves garlic, chopped

1 tsp ground ginger

1 lb asparagus, trimmed and cut into 3 inch pieces

8 oz snow peas

1 head broccoli, cut into florets

1 bunch green onions, sliced

1/2 tsp salt

1/4 tsp pepper

1 TBS sesame oil

• Heat 1/2 TBS oil in a large skillet over medium-high heat
• Add chicken, garlic, and ginger
• Cook until chicken is no longer pink, about 5 minutes
• Set chicken aside
• Heat remaining oil and add asparagus, snow peas, broccoli, salt, and pepper along with 2 TBS water
• Cook until veggies are crisp tender, about 3-5 minutes
• Return chicken to the pan and add onions
• Cook until heated through, about 1 minute and serve

Herb Crusted Pork Loin source The Paleo Mom

2 lb pork loin

2 sprigs rosemary, chopped

10 sprigs thyme, chopped

1/2 tsp salt

1/2 tsp pepper

8 cloves garlic, chopped

Zest of 1 lemon

1/2 tsp paprika

• Blend all the all ingredients except pork loin in a small food processor
• Rub spice mixture all over the pork
• Wrap roast with saran wrap and allow to marinate over night
• Place roast fat side up in a roasting pan
• Roast in a 325 degree oven for 1 hour or until internal temperature reaches 160 degrees
• Remove from oven and let rest for 5-10 minutes before slicing

Honey Roasted Carrots

1 lb carrots, peeled and cut into 1 inch pieces

2 TBS olive oil

3 TBS honey

salt and pepper to taste

• In a bowl combine carrots, olive oil, honey, salt, and pepper
• Toss well to coat
• Place carrots in a baking dish and roast in a 325 degree oven until tender, about 45-60 minutes

Garlic Mashed Potatoes

4 large baking potatoes, peeled and diced

4 cloves of garlic, peeled

4 TBS butter

1/2 cup milk

1 tsp salt

1/2 tsp pepper

1 green onion, sliced

• Place potatoes, salt, and garlic in a  large stock pot and fill with cold water to cover
• Drain potatoes and add butter, milk, and pepper
• Mash to desired consistency
• Add green onions, mix until combined, and serve

Mom's Ground Turkey and Peppers source Simply Recipes

2 TBS olive oil

1 lb ground turkey

1 head of broccoli, cut into florets

1 lb spinach, chopped

1 onion, chopped

1 red pepper, seeded and diced

2 cloves garlic, minced

1/2 tsp salt

1/4 tsp pepper

1 tsp chili powder

1 TBS dried parsley

• Heat olive oil in a large skillet over medium-high heat
• Add onion, broccoli, and red pepper and cook until softened, about 5 minutes
• Add chopped spinach and cook until just wilted, about 2-3 minutes
• Add garlic and cook for 1 minute
• Remove veggies from pan and set aside
• Add ground turkey to the skillet and season with salt, pepper, chili powder, and parsley
• Cook until turkey is cooked through
• Stir in the vegetables and add more chili powder or salt to taste

Asian Marinated Flank Steak

1 1/2 lbs flank steak

1/4 cup soy sauce

3 TBS honey

2 tsp garlic powder

2 tsp ground ginger

2 TBS vinegar

1 pinch chili flakes

1 green onion, finely chopped

• Combine all ingredients except flank steak
• Add flank steak to a ziploc bag
• Add marinade and squeeze bag to thoroughly coat steak
• Marinate overnight
• To prepare remove steak from bag and place on a foil lined baking sheet
• Broil 7 minutes on each side 
• Remove from oven and let rest before slicing

Steamed Pea Pods

1 TBS olive oil

8 oz pea pods

1 clove garlic, minced

1 tsp rosemary

1 tsp thyme

1/4 tsp salt

1/4 tsp pepper

• Heat olive oil in a large skillet over medium-high heat
• Add all ingredients and cook until crisp tender, about 2-4 minutes

Baked Potatoes

Potatoes

Olive oil

Salt

• Wash potatoes and pat dry
• Rub with olive oil and season generously with salt on all sides
• Using the tines of a fork poke holes all around each potato
• Place potatoes on a foil lined baking sheet 
• Bake in a 425 degree oven for about 50-60 minutes or until tender
• Turn potatoes every 20 minutes

Honey Soy Chicken
8 chicken thighs
1/3 cup honey
1/3 cup soy sauce
1/2 tsp black pepper
6 cloves garlic, minced
1 tsp ground ginger

• Mix everything in a large ziploc bag and marinate overnight
• Place chicken on a foil lined baking sheet and reserve marinade
• Bake in a 400 degree oven for 30-45 minutes or until chicken is cooked through
• While chicken is cooking simmer the marinade and baste the chicken every 10 -15 minutes

Roasted Vegetables

2 lbs potatoes, cut into cubes

6 parsnips, peeled and cut into 2 inch pieces (halve lengthwise any really thick pieces)

6 carrots, peeled and cut into 2 inch pieces again halve lengthwise any large pieces

1 bulb garlic, peeled

3 sprigs fresh rosemary, leaves removed from the stalk

salt and pepper to taste

2 TBS olive oil

• Put everything in a large ziploc bag and shake well to coat
• Pour the contents of the bag into a large roasting pan or foil lined baking sheet (just make sure everything is in a single layer, use 2 pans if necessary)
• Roast in a 400 degree oven for 45-60 minutes until browned and tender stirring once halfway through

Spinach and Tomato Pasta
12 oz bowtie pasta
2 TBS olive oil
1 small onion, sliced thin
2 tsp oregano
6 cloves garlic, minced
1 pint grape tomatoes, cut in half
1 lb asparagus, trimmed and cut into 1/2 inch pieces
3 TBS white wine vinegar
3 cups spinach, chopped
1/2 cup shredded parmesan cheese
4 oz feta cheese, crumbled
1/2 tsp salt
1/4 tsp pepper

• Prepare pasta according to package instructions
• Heat 1 TBS olive oil in a skillet over medium-high heat
• Add onions and oregano then cook until slightly browned, about 15 minutes
• Add garlic and saute for about 1 minute
• Add the tomatoes, asparagus, and vinegar and saute until vegetables are softened, about 3 minutes
• Add pasta and spinach and cook for about 2 minutes or until spinach is wilted
• Remove from heat then add remaining olive oil, parmesan cheese, salt, and pepper 
• Top each serving with crumbled feta cheese

Beef Kabobs

This is totally up to you.  Use whatever meat, fruits, and veggies you enjoy.  Below is how I plan to make them.  You will need to decide how much of each item you will use depending on the number of people.  Plan on 2-4 per person.

1/3 cup olive oil

6 cloves garlic, minced

juice of 1 lime

1/2 tsp cumin

adobo

salt

pepper

steak

grape tomatoes

green pepper

red onion

• Cut your meat, veggies, and fruit into 1 inch pieces (leave the tomatoes)
• Season the meat, veggies, and fruit with adobo, salt, and pepper
• In a small bowl mix the olive oil, garlic, lime juice, and cumin
• Pour the marinade over the meat and veggies
• Cover and refrigerate for at least 20 minutes, but no more than 4 hours
• Skewer on your meat and veggies
• You can either grill these for about 8-10 minutes or do them in the oven
• To prepare in the oven place kabobs on an oven proof cooling rack placed inside a baking sheet and bake in a 400 degree oven for 10-15 minutes (no need to flip if using this method)

Sesame Chicken source Slender Kitchen

1 1/2 lbs boneless skinless chicken breasts, cut into bite size pieces

1/4 tsp salt

1/4 tsp pepper

1 TBS whole wheat flour

1 TBS sesame oil

1/2 TBS olive oil

4 cloves garlic, minced

2 TBS soy sauce

2 TBS brown sugar

2 TBS vinegar

1/2 cup chicken broth

1 TBS sesame seeds

1 bunch broccoli, cut into florets

2 green onions, sliced

1 red pepper, seeded and diced

• In a small bowl whisk the chicken stock, brown sugar, soy sauce, sesame oil, garlic, and vinegar then set aside
• In a ziploc bag toss chicken with flour, salt, and pepper
• In a large oven proof skillet heat olive oil over medium-high heat
• Add the chicken and cook until browned and cooked through, about 7 minutes
• Add broccoli and red pepper and cook for about 3 minutes until softened
• Remove from heat and add chicken stock mixture
• Stir to combine and place the skillet in a 400 degree oven for 20 minutes
• Toss the chicken with the sesame seed and green onions and serve over rice

Crock Pot Pork Loin source Recipes We Love

2 lbs pork loin

1/4 cup soy sauce

1 TBS grainy mustard

3 TBS pure maple syrup

2 TBS olive oil

2 TBS minced onion

1 1/2 tsp garlic salt

1/2 tsp pepper

• Place pork loin in the slow cooker
• In a small bowl mix the remaining ingredients and pour over the loin
• Cook on low for 6 hours

Roasted Cauliflower

1 head of cauliflower, cut into florets

2 TBS olive oil

1/2 tsp salt

1/4 tsp pepper

1/2 tsp thyme

6 cloves garlic, minced

• Combine all ingredients in a ziploc bag and shake to coat
• Arrange in a single layer on a foil lined baking sheet
• Roast in a 425 degree oven for 25-35 minutes stirring occasionally until they are golden brown and tender

Sauteed Spinach

1 lb spinach, trimmed washed and dried

6 cloves garlic, sliced thin

2 TBS olive oil

3/4 tsp salt

1/4 tsp pepper

butter

• Heat olive oil over medium-high heat in a large dutch oven
• Saute garlic for about 1 minute
• Add spinach, salt, and pepper and toss to coat
• Cover and cook for 2 minutes
• Uncover, stir, and cook until spinach is wilted; about 2 minutes
• Serve with pats of butter on top

Meatloaf

1 small onion, diced

3 cloves garlic, minced

1 lb ground turkey

1/2 cup bread crumbs

1 egg

1/2 cup ketchup

1 TBS worcestershire sauce

3/4 tsp salt

1/2 tsp pepper

1/4 cup brown sugar

1 TBS yellow mustard

8 slices bacon

• Combine onion, garlic, turkey, bread crumbs, egg, 1/4 cup ketchup, worcestershire sauce, salt, and pepper in a large bowl
• Form into a loaf and place on a broiler drip pan
• Drape bacon over the meatloaf and tuck under
• In a small bowl combine remaining ketchup, sugar, and mustard
• brush 1/2 the ketchup mixture over the bacon
• Bake in a 350 degree oven for 45 minutes
• Add remaining ketchup mixture to the top of the meatloaf and bake an additional 15 minutes
• Slice and serve!

Sauteed Asparagus

1 bunch asparagus

3 TBS butter

3 cloves garlic, chopped

1/4 tsp pepper

1/2 tsp salt

• Melt butter in a saute pan over medium heat
• Add garlic and asparagus 
• Season with salt and pepper
• Cover and cook for about 10 minutes or until desired tenderness is reached

Ravioli with Spinach, Tomatoes, and Sausage

1 lb italian sausage, crumbled

1 shallot, minced

3 cups spinach, chopped

1 pint grape tomatoes

1 package ravioli

1/2 tsp salt

1/4 tsp pepper

1 TBS italian seasoning

1 TBS olive oil

Shredded parmesan cheese

• Heat olive oil in a large skillet over medium-high heat
• Add the shallot and cook for about 2 minutes
• Add sausage and cook until no longer pink
• Place spinach on top and season with salt, pepper, and italian seasoning
• Cover and allow spinach to wilt, about 3 minutes
• Meanwhile prepare pasta according to the package instructions
• Add the grape tomatoes to the spinach mixture and toss
• Cook for about 3-5 minutes or until tomatoes begin to burst
• Serve and top with shredded parmesan cheese

Chicken and Veggie Pasta Salad source Farm Flavor
2 cups uncooked rotini, prepared as directed on the box

1 small onion, diced fine
1 medium cucumber, seeded and diced fine

2 cups cooked chopped chicken
1 tomato, seeded and diced
1 green pepper, seeded and diced
2 stalks of celery, chopped
1 head of broccoli, cut into bite size florets
1 head of cauliflower, cut into bite size florets
1/2 cup frozen peas, thawed
Dressing
3/4 cup sugar
1/2 cup vinegar
1/2 cup oil
1 tsp mustard
1/2 tsp salt
1/2 tsp pepper
1/2 tsp garlic powder

• Combine all the dressing ingredients in a small saucepan
• Heat over medium heat until sugar is dissolved
• Toss dressing with pasta, onion, cucumber, and chicken
• Refrigerate overnight
• In the morning toss the remaining vegetables into the pasta salad and refrigerate until ready to serve

Chicken and Sausage Kabobs
1/4 cup soy sauce
1 TBS worcestershire sauce
1 tsp garlic powder
1/4 tsp pepper
1/4 tsp seasoned salt
1 lb chicken cut into 1 1/2 inch cubes
1 lb smoked sausage cut into 1 inch slices
4 medium red potatoes cut into 1 1/2 inch cubes
2 cups cubed pineapple

• In a small bowl whisk together soy sauce, worcestershire, garlic powder, pepper, and seasoned salt
• Pour sauce into a large ziploc bag along with chicken and smoked sausage and shake to coat
• Marinate in the fridge for at least 1 hour
• Boil potatoes for 12 minutes or until tender, drain, and let slightly cool
• Thread skewers with chicken, sausage, potato, and pineapple
• Broil 5 inches from the heat source for 5-7 minutes
• Turn and broil another 5-7 minutes or until cooked through

Porcupine Meatballs

1 lb ground turkey

1 egg, beaten

3/4 tsp salt

1/2 tsp pepper

1 tsp garlic powder

2 tsp dried parsley

1 TBS minced onion

3/4 cup long grain rice

1 TBS worcestershire sauce

15 oz tomato sauce

1 can diced tomatoes

2 TBS brown sugar

2 TBS lemon juice

1 TBS worcestershire sauce

• In a medium bowl combine turkey, egg, salt, pepper, garlic powder, parsley, onion, 1 TBS worcestershire sauce, and rice
• Shape into balls and place in a baking dish until all the mixture is used up
• In a small bow combine the remaining ingredients
• Pour over top of the meatballs
• Cover with aluminum foil and bake for 45 minutes in a 400 degree oven
• Remove foil and bake an additional 10 minutes

Pork Carnitas

2-3 lbs pork roast

1 TBS olive oil

6 cloves garlic, cut into slivers

salt and pepper

cumin 

dry adobo

garlic powder

1/2 cup chicken broth

2 chipolte peppers in adobo sauce

2 bay leaves

• Season pork with salt and pepper
• Heat olive oil over medium-high heat in a skillet
• Brown roast on all sides 
• Remove, puncture roast, and place garlic slivers inside
• Season roast liberally with cumin, adobo, and garlic powder
• Place chicken broth, chipolte peppers, and bay leaves in the bottom of a crock pot
• Place roast in crock pot and cook on low for 8 hours
• Shred roast and place back in the juices
• Adjust seasoning and cook and additional 30-60 minutes

Mongolian Beef

2 tsp sesame oil 

4 cloves garlic, minced

1/2 tsp dried ginger

1/2 cup soy sauce 

1/2 cup water

2/3 cup brown sugar

1 lb flank steak, cut into thin strips

3 TBS cornstarch

1/2 cup vegetable oil

6 green onions, cut into inch pieces

• Heat sesame oil over medium-high heat
• Add garlic and saute for about 30 seconds
• Pour in soy sauce, water, and brown sugar
• Stir until sugar dissolves and the sauce has slightly thickened
• Remove from heat and set aside
• Combine steak with the cornstarch and toss to coat
• Allow the meat to sit in the cornstarch for about 10 minutes 
• In a deep skillet heat vegetable oil to 375 degrees
• Drop meat in batches and fry until edges become crispy and the meat is browned, about 2 minutes
• Drain beef on a plate lined with paper towel
• Pour oil out of skillet
• Add meat back to skillet and pour the sauce in with the beef
• Stir to combine and add the onions
• Bring to a boil and cook until the onions have softened, about 2-3 minutes
• Serve over rice

Tortellini with Spinach, Bacon, and Sun Dried Tomatoes source Butter with a Side of Bread

3 cloves garlic, minced

1 small onion, diced

14 oz chicken broth

1 cup milk plus 2 TBS, divided

1 package tortellini

3 cups chopped spinach

1/4 cup sun dried tomatoes, chopped

1 TBS lemon juice

1 TBS cornstarch

1/4 parmesan cheese

6 slices bacon, cooked and crumbled (reserve 2 TBS grease)

• Heat bacon grease in a large skillet over medium-high heat
• Add garlic and onion and saute until softened
• Add broth and 1 cup milk
• Heat mixture until barely boiling
• Add tortellini, cover, reduce heat to medium, and cook for 10 minutes
• In a small bowl combine 2 TBS milk and cornstarch
• Add the cornstarch mixture to the skillet and stir to combine
• Add all ingredients except for parmesan cheese and stir to combine
• Remove from heat and all to set for about 2-3 minutes or until spinach is wilted
• Serve and top with parmesan cheese

Chicken Pasta Toss
1 lb boneless skinless chicken breast, cut into bite size pieces
salt, pepper, and garlic powder
1 box whole wheat penne pasta, cooked according to package instructions
4 cloves garlic, minced
1 TBS olive oil
1 small onions, diced fine
1 head of broccoli, cut into florets
1 can diced tomatoes with juice
pinch of red pepper flakes
1 TBS italian seasoning
1/4 cup shredded parmesan cheese

• Heat olive oil in a large skillet over medium heat
• Add garlic and red pepper flakes and cook for about 1 minutes
• Add broccoli and cook for about 3 minutes, remove broccoli and set aside
• Season chicken with salt, pepper and garlic powder
• Add chicken to skillet and cook for about 5-7 minutes or until no longer pink
• Return broccoli, add tomatoes, italian seasoning, and pasta
• Cook until heated through, about 5 minutes
• Serve and top with parmesan cheese

Chicken with Lemon-Caper Sauce source My Recipes

4 boneless skinless chicken breasts

1/4 tsp salt

1/4 tsp pepper

3 TBS whole wheat flour

2 TBS butter

1/2 cup chicken broth

1/4 cup lemon juice

2 TBS capers

1 TBS dried parsley

• Pound chicken to even flatness
• Season with salt and pepper
• Dredge chicken in flour
• Melt butter in a large skillet over medium-high heat 
• Add chicken and cook for about 5 minutes
• Flip chicken then add broth, lemon juice, and capers
• Reduce heat to medium and cook for an additional 5 minutes, basting chicken occasionally
• Sprinkle with parsley and cook for an additional minute
• Remove chicken and bring sauce to a boil
• Cook for about 3-5 minutes until sauce is slightly thickened
• Serve sauce over chicken

Turkey and Quinoa Stuffed Peppers

1 cup quinoa

2 cups chicken broth

4 green peppers

1 TBS olive oil

1 lb ground turkey

1 can diced tomatoes, drained

1 can tomato paste

1 small onion, diced

4 cloves garlic, minced

1/4 cup worcestershire sauce

1/2 cup shredded italian cheese

1/2 tsp salt

1/4 tsp pepper

• Combine quinoa and chicken broth in a medium saucepan
• Bring to a boil and simmer for 15-17 minutes until liquid is absorbed
• Cut tops off of peppers, remove seeds, and cut in half lengthwise
• Place peppers in a prepared baking dish
• Heat olive oil in a skillet over medium-high heat
• Add onions and saute for about 3 minutes or until softened
• Add garlic and cook for an additional minute
• Add the turkey, worcestershire sauce, salt, and pepper cook until turkey is browned and cooked through
• Drain off liquid if necessary
• Add tomatoes and tomato paste and cook until liquid is absorbed, about 5 minutes
• Add cooked quinoa and stir to combine
• Fill each pepper with the turkey mixture
• Bake for 25 minutes
• Top each pepper with shredded cheese and bake an additional 5 minutes or until cheese is melted

Teriyaki Chicken Bowls

2 cups diced cooked chicken

2 cups rice

1/2 cup brown sugar

1/2 cup soy sauce

1/2 cup water

1/4 cup plus 2 TBS ketchup

2 cup frozen mixed veggies

2 cups water

2 tsp sesame oil

• In a small bowl combine brown sugar, soy sauce, 1/2 cup water, and ketchup
• Place remaining ingredients in the rice cooker 
• Add the sauce mixture and stir to combine
• Cook according to the type of rice you have (if your cooker is like mine you can select brown or white rice) or select cook 
• When the rice cooker is done serve in bowls and enjoy!
• ****You can do this on the stove top just keep an eye on it****

Curried Turkey and Potatoes source Simply Recipes

1 lb ground turkey

1 onion, diced

4 cloves garlic, minced

1 tsp ground ginger

1/2 cup water

1/2 tsp salt

1 TBS garam masala

1 tsp turmeric

1 tsp cumin

1 tsp ground coriander

2 large potatoes, cut into 1 inch cubes

4 roma tomatoes, seeded and chopped

1 cup frozen peas

2 TBS dried parsley

2 TBS olive oil

• Heat the oil in a large skillet with a lid over medium-high heat
• Add onions and saute for about 3 minutes
• Add garlic and saute for another minute
• Cook the the ground turkey and season with salt and ginger
• Add the remaining spices, water, and potatoes; stir and cover
• Reduce heat to medium-low and cook until potatoes are tender, about 15-20 minutes
• Add tomatoes and peas and cook until heated through, about 3 minutes

Steak Fajitas

Marinade:

3 TBS vegetable oil

juice and zest of 1 lime

1 TBS worcestershire

2 cloves garlic, minced

2 TBS taco seasoning 

1 1/2 lbs flank steak

2 bell peppers, seeded and cut into strips

1 onion, cut into strips

Tortillas

Shredded Cheese

Additional toppings as desired

• Mix vegetable oil, lime zest and juice, worcestershire, garlic, and taco seasoning
• Place flank steak and marinade into a ziploc bag
• Massage marinade into meat, seal, and refrigerate for at least 1 hour
• In a large skillet heat 1 TBS oil in a skillet
• Add peppers and onion then cook until tender, about 6 minutes
• Preheat broiler and broil steak 5-7 minutes per side
• Set steak on a cutting board and allow meat to rest for 10 minutes
• Cut steak into thin strips
• Top each tortilla with steak, peppers and onions, cheese, and any other desired toppings

A month of planning is done.  It would have been typed up sooner, but the weather has been just so nice.  It's hard to sit behind a computer when it is that way.  Either way I apologize for the delay and you understand :)

Linked to: