90/10 Challenge Weekly Dinner Menu – 10/22/12

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Hey Everyone!

With vacation and a business trip to Colorado, we got a little off with our weekly menus…but we are back!

So, with that, here is the menu for this week:

Monday

Vegetarian Sausages with baked squash fries

My wife picked up some vegetarian sausages as Costco this week and we are going to try them out on some 100% whole wheat hot dog buns.  Now, you need to be careful when you by vegetarian and vegan “fake meats”.  Just because it is vegan or vegetarian does not mean that it is healthy.  Some of them have sugar and other things added to make them taste better.  These are not too bad but I wouldn’t consider it all Tier 1 or 2.  Just be careful and read the ingredients.  If you see sugar or anything ending in “-ose”, it is best to stay away.  It should just be grains and veggies and maybe some flavor or spices.

Also, I am going to pick up a squash (like an acorn or butternut squash) and make fries in the oven out of it.  You may have heard of sweet potato fries before…this isn’t much different but a little change.  I will warn you though that squash is more difficult to prepare into fries so use sweet potatoes or yams if you don’t want the extra work and don’t care about trying this.  If you want to try it, peel the squash (may be easier to cut it into smaller pieces in the case of an acorn squash…cut down the creases), and then cut into wedges.  Toss in olive oil and bake at 4:50 for 20 min or so.

Tuesday

Ultimate Reset Salmon with Brown Rice and Steamed Broccoli

We have had this several times since finishing the Ultimate Reset and we love it!  Here is the recipe:

Ingredients
  • 1 clove garlic, minced
  • 1-2 tsp. extra virgin olive oil
  • 1 Tbsp. chopped fresh basil
  • 1/4 tsp. Himalayan salt
  • 1/2 tsp. herbal seasoning
  • 1. Tbsp lemon juice
  • 1 Tbsp. chopped fresh parsley
  • 1 6-oz. salmon fillet
Instructions
  1. In a medium glass bowl, prepare marinade by mixing garlic, oil, basil, salt, seasoning, lemon juice, and parsley. Place salmon in a medium glass baking dish and cover with marinade. Marinate in the refrigerator about 1 hour, turning occasionally.
  2. Preheat oven to 350 degrees. Place fillet in aluminum foil, cover with marinade and seal. Return sealed salmon to dish and bake 20 minutes, or until easily flaked with a fork.

Serve with brown rice and steamed broccoli!  Easy.

Wednesday

Pulled Pork with Brussel Sprouts

We also picked up some pulled pork at Costco (the Kirkland Signature brand that you just microwave).  This is NOT a Tier 1 or 2 meat.  I have a ton of room for Tier 3 and 4 foods in my calories this week and am making a bit of an exception.  You might want to do this now and again and this is certainly not the worst of exceptions.  If you want to stay more in line with Tiers 1 and 2, try a pork tenderloin in the oven instead.  This is going to be a busy night for us so we will just be able to microwave this and have it.

The Brussel sprouts are amazing if you cook them this way…don’t dismiss this!  Just cut the brussel sprouts into 1/2 inch pieces (you can even get them all cut up in a bag at Trader Joe’s if you are fortunate enough to have one close).  Then, heat some olive oil in a pan and sautee them while salting and peppering slightly.  To really spice them up, try cubing and microwaving a yam until almost soft and then sauteeing with the Brussel sprouts.  The sprouts should not get mushy but should start to brown and carmelize…then they are done.

Thursday

 Halibut with Peach and Pepper Salsa and a simple green salad (recipe HERE)

This recipe is simply amazing…Must try.  Just serve the halibut with a side green salad with toppings and dressing of your choice following 90/10 rules.  My favorite is just olive oil and balsamic vinegar.

Friday

Tuscan Bean Stew (sort of) with Vegetarian Sausage

We will have some vegetarian sausages leftover from Monday.  I saw this recipe (HERE) in one of our cookbooks and figured I could modify it a bit with some things we already have around the house (mostly).

I will modify the recipe as follows:

1.  I will use a 15-bean soup bag instead of just one type of beans (because I already have a bag around).

2.  I will sautee the veggies in olive oil to soften rather than using a dutch oven (easier)

3.  I will use the vegetarian sausage instead of the pancetta.

Saturday

Simple Spaghetti 

Just ground turkey, Trader Joe’s spaghetti sauce, and whole wheat pasta…nothing fancy.  We will add a steamed veggie on the side.

Lunch and Breakfast

My Breakfast every day will be vegan chocolate Shakeology made usually with coconut milk, flax seed, almond butter, water, and ice in a blender.

Lunches include leftovers from dinners, Peanut butter and honey on 100% whole wheat (often Dave’s Killer Bread), fruit and yogurt (plain yogurt), salads with homemade dressing, etc.

More Ideas

Here is another blog of weekly menus that you can follow. These are all 90/10 recipes (or can easily be adapted).

MyFitFam (FamFare) – by Heidi Boortz

 

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