October Meal Planning Week 3
Breakfast.......................... Lunch................................. Dinner............................... Snack
10/19-25
M Over night Oatmeal / Pickle and Bologna Sandwich (make enough for two days worth)/ Portabella Mushroom Fajitas/ Apple Sauce (fun to make especially if you just went apple picking!) and Whole Wheat Graham Crackers
T Scrambled Egg and Fruit /Cheese Quesadillas (use left over tortillas from yesterdays dinner) / Panko Breaded Chicken Breast w/ Peanut Sauce over Fettuccine and Broccoli/ Pumpkin Seeds (you can bake and season your own, squash seeds work just as good)
W Smoothie/ Pickle and Bologna Sandwich / Chicken Breasts cooked with Hummus and a side of Delecata Squash and Onions/Apples and Cheese
Th Cereal/ Leftover Chicken, Chicken Salad Sandwich/ Sausage and Apple Stuffed Acorn Squash/ Peppers (left over from fajitas) and Ranch
F Toast w/ Pumpkin Spice Cream Cheese/ left over Squash/ Loaded Potato Casserole and Peas/ Apple Fruit Leather (learn how to dehydrate your apple sauce for a fun new snack)
S Pumpkin Waffles/ Grilled Cheese and Butternut Squash Soup/ Quinoa Chips and Hummus
U Breakfast with Nana/ BLTS/ String Cheese and Pear
Recipes
Pickle and Bologna
INGREDIENTS
3-4 Sweet Gherkins
1 lb. Bologna
1/2 C Mayo (or to preference)
Mushroom Fajitas
FOR THE MARINADE
1 tablespoons olive oil
Juice of 1/2 lime
1/2 garlic clove, minced
1/2 tablespoon chili powder
1/2 teaspoon sea salt
Dash teaspoon black pepper
2 large portabella mushroom caps, sliced thinly
FOR THE FAJITAS
4 whole wheat tortillas
1/2 tablespoon olive oil
1/2 large red bell pepper, sliced thinly
1/2 large yellow bell pepper, sliced thinly
1/2 large onion, sliced thinly
Salt and pepper, to taste
Toppings such as guacamole, salsa, chopped cilantro, lime wedges, black beans, cheese, sour cream, chopped onions, etc.
Panko Breaded Chicken Breast
INGREDIENTS
Chicken Breast (about 1 per person)
Panko or Japanese bread crumbs
seasonings
1 Egg
Milk
Mix the milk and egg to make an egg wash, dip the chicken, then cover in bread crumbs. Cook in oven at 400 F till the chicken is crispy.
Peanut Sauce
INGREDIENTS
- 1½ tbsp. peanut butter
- 2 tbsp. honey
- 2 tbsp. soy sauce
- 1½ tbsp. rice vinegar
- 1 garlic clove, minced
- ½ tsp. grated fresh ginger root
Chicken Breasts with Hummus
INGREDIENTS
Chicken
Hummus (your choice of flavor)
Put chicken in baking dish, cover in hummus, and bake at 400 F for 40 min.
Delecata Squash and Onions
INGREDIENTS
Delecata Squash
Onions
Salt
Olive Oil
Cut squash down the center, clean out seeds and then make slices. Slice wedges of onion, and place both the onions and squash on a cookie sheet drizzle with olive oil and sprinkle with salt. Cook 350-400 F for around 40 min (depends on how thick you cut your squash, but you want it to be nice and soft)
Chicken Salad
(I am using the left over hummus chicken to make this recipe)
INGREDIENTS
- ½ cup Greek yogurt
- ½ cup plain hummus
- 1 tablespoon fresh squeezed lemon juice
- 3 cups cooked, chopped chicken (if you have less just make changes as needed)
- ⅓ cup chopped celery
- ⅓ cup chopped apple (I used Fuji apples)
- 2 tablespoon toasted, sliced almonds
- salt, pepper
Sausage and Apple Stuffed Acorn Squash
INGREDIENTS
2 large acorn squash, halved and seeded
2 Tbsp butter, melted
1 clove of garlic, pressed or minced
1/2 tsp ground sage, divided
3/4 lb Italian turkey sausage (or chicken, or beef, I'm going to buy what is on sale) casings removed
1/2 cup onion, finely chopped
1 celery rib, finely chopped
4 oz mushrooms, chopped (if you like mushroom or just leave it out)
1 apple, cored and chopped
1 cup panko crumbs
1/4 cup grated Parmesan cheese
salt and pepper
1 egg, beaten
1 clove of garlic, pressed or minced
1/2 tsp ground sage, divided
3/4 lb Italian turkey sausage (or chicken, or beef, I'm going to buy what is on sale) casings removed
1/2 cup onion, finely chopped
1 celery rib, finely chopped
4 oz mushrooms, chopped (if you like mushroom or just leave it out)
1 apple, cored and chopped
1 cup panko crumbs
1/4 cup grated Parmesan cheese
salt and pepper
1 egg, beaten
Loaded Potato Casserole
INGREDIENTS
1 lb boneless chicken breasts, cubed
6-8 medium skin on red potatoes, cut in cubes
⅓ c olive oil
1 tsp salt
½ tsp black pepper
1 Tbsp paprika
2 Tbsp garlic powder
2 Tbsp hot sauce (Dash doesn't like spicy so this will be on the side for us)
2 c fiesta blend cheese
1 c crumbled bacon
1 c diced green onion
1 lb boneless chicken breasts, cubed
6-8 medium skin on red potatoes, cut in cubes
⅓ c olive oil
1 tsp salt
½ tsp black pepper
1 Tbsp paprika
2 Tbsp garlic powder
2 Tbsp hot sauce (Dash doesn't like spicy so this will be on the side for us)
2 c fiesta blend cheese
1 c crumbled bacon
1 c diced green onion
Pumpkin Waffles
INGREDIENTS
2 large eggs
1-1/2 cups buttermilk (you can also use soured milk, or milk with a little vinegar)
1 stick unsalted butter, melted and cooled
1 tsp vanilla extract
1/2 cup pumpkin puree
1-3/4 cups all-purpose flour
2 tsp pumpkin pie spice
3 tbsp sugar
2 tsp baking powder
1 tsp baking soda
1 tsp salt
2 large eggs
1-1/2 cups buttermilk (you can also use soured milk, or milk with a little vinegar)
1 stick unsalted butter, melted and cooled
1 tsp vanilla extract
1/2 cup pumpkin puree
1-3/4 cups all-purpose flour
2 tsp pumpkin pie spice
3 tbsp sugar
2 tsp baking powder
1 tsp baking soda
1 tsp salt
Butternut Squash Soup
INGREDIENTS
- 2 cups vegetable stock
- 2 cloves garlic, peeled and minced
- 1 carrot, peeled and diced
- 1 Granny Smith apple, cored and diced
- 1 medium butternut squash, peeled, seeded, and diced (you can also interchange this with pumpkin if you don't have squash handy)
- 1 sprig fresh sage
- 1 white onion, diced
- 1/2 teaspoon salt, or more to taste
- 1/4 teaspoon freshly-ground black pepper, or more to taste
- 1/8 teaspoon cayenne, or more to taste
- pinch of ground cinnamon and nutmeg
- 1/2 cup coconut milk
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