Posted in Eats

Ground Meat Weekly Meals

  1. Beef and Bean Quesadillas
  2. Shepherd’s Pie
  3. Chili Mac
  4. Stir Fry Noodles – Throw Together Meal
  5. Naan Pizzas – Busy Night Meal

Grocery List

  • 3 # Ground Meat (create your own mix with beef, chicken, turkey, chopped mushrooms, shredded zucchini)
  • 4c Onion and Bell Pepper Mix: fresh pre-cut or frozen or 3 onions + 2 red peppers
  • 1 Avocado
  • 8 oz mushrooms
  • Fresh vegetables to dip in ranch- cucumbers and carrot + celery sticks or bag of assorted vegetables
  • 1 head of garlic or try paste tubes, jarred minced, or frozen cubes
  • Brussel Sprouts, fresh or frozen
  • Southwest-style Salad Kit
  • 16 oz kale or power green blend with kale, spinach, and swiss chard
  • Bag of coleslaw or broccoli slaw mix
  • 14 oz can diced tomatoes or tomatoes with chiles
  • 28 oz can diced tomatoes
  • 8 oz tomato sauce
  • Tomato paste, can or look for the tube
  • Marinara sauce or pizza sauce
  • 14 oz can black beans
  • 14 oz can kidney, white, or trio of beans
  • 16 oz elbow macaroni
  • Asian noodle of choice- chow mein, lo mein, udon, spaghetti or fettucine
  • Tortillas (Xtreme Wellness tortillas)
  • Naan Bread
  • 8 oz Mexican cheese, shredded
  • 8 oz Cheddar cheese, shredded
  • 16 oz Pizza cheese, shredded
  • Instant rice mix or quinoa blend- look in the frozen section
  • Taco Seasoning packet (or make your own salt-free)
  • Chili powder
  • Stir Fry Seasoning packet or bottle of sauce
  • Mashed Potatoes- Frozen, pouch, deli, or homemade (look for cauliflower or sweet potato)
  • Frozen Mixed Vegetables
  • Frozen Corn
  • Frozen Lima Beans
  • Cauliflower. frozen or fresh
  • Frozen Stir Fry or Asian Blend veggies
  • Optional for Busy Night: Frozen fish fillets, fish sticks, or chicken nuggets and egg rolls or wontons; chili garlic sauce or sriracha
  • Optional for Quesadillas: Sour Cream or plain Greek yogurt, salsa
  • Optional for Pizza Night: Toppings of choice

Prep Work

  • Sauté mushrooms, onion and bell pepper blend- 3c of mix or 2 onions + 1 bell pepper
  • Add 3# ground meat/veggie mix and cook through. Add kale or power greens, cover and cook for 20 minutes or until stems are tender.
    • Instant Pot: Cook on high for 7 minutes. Natural release for 10 minutes.
  • Separate into 3 equal amounts and store 2 of them in the fridge or freezer.
  • Optional:
    • Mashed Potatoes: Try using half cauliflower or half sweet potatoes (cubed sweet potatoes can be found in the freezer section or pre-cut in the produce department) If using flaked mashed potatoes, throw in cauliflower or sweet potatoes when bringing water to a boil. Simmer until fork tender and mash. Then add flakes, butter, and milk. Off heat, add one beaten egg. Store in a ziptop bag.
    • Extra Mushrooms: Slice or mince as your family prefers. I use a Cuisinart Slap Chopper. Can be frozen in portioned bags for later use.
    • Extra Kale or Power greens: Stick the whole bag straight into the freezer. When frozen, smash into tiny pieces. This can be added to anything! You can also shove a couple handfuls into ziptop bags, squeeze all of the air out, and place in the freezer.
    • Onion and Bell Pepper blend: If using fresh, dice up and mix well.
    • Tomato Paste: If using canned, drop tablespoons of paste into plastic wrap in a row. Roll up the row of paste and twist between each drop. Put in a ziptop bag and save in the freezer.

#1 Beef & Bean Quesadilla Meal

  • 1/3 cooked ground meat mixture
  • 14 oz can diced tomatoes or tomatoes and chiles
  • 2-4 cloves of garlic, minced
  • 14 oz can black beans
  • 1 T taco seasoning (or half a packet)
  • 8 oz shredded cheese
  • Tortillas
  • Avocado, sliced or diced
  • Salsa and sour cream or Greek yogurt
  • Southwest-style Salad Kit, prepared as directed
    • Add garlic, tomatoes, taco seasoning, and beans to ground meat mixture. Stir well and simmer covered for at least 10 minutes. Uncover and simmer until liquid evaporates.
    • Cover tortilla with shredded cheese and spread mixture over half the tortilla. Fold and bake (do this for making several at once) or heat in a skillet.
    • Serve quesadillas with avocado, salsa, and sour cream or Greek yogurt.

Spanish Rice

  • Rice blend
  • 8 oz tomato sauce
  • 1 c corn kernels
  • 1T taco seasoning (or half a packet)
  • 1/4 c onion and bell pepper blend
    • Combine all ingredients (plus 1/2 c water per bag, if using Boil in Bag rice). Simmer for 15 minutes.
    • Fluff and serve with quesadillas and salad.

#2 Shepherd’s Pie Meal

  • Brussel Sprouts
  • 1T tomato paste
  • 4-6 cloves of garlic, minced
  • 1 1/2 c mixed vegetables
  • 1/3 prepared meat mixture
  • 1/4 c flour
  • 1 c beef broth
  • 1 c lima beans
  • 2t thyme
  • 2t Worcestershire sauce
  • Mashed potatoes, see notes above under “Prep Work: Optional”
    • Preheat oven to 400°.
      • Cut Brussel sprouts in half and toss in olive oil. Sprinkle with salt and pepper. Roast for 35 minutes or until lightly charred.
    • Sauté garlic and tomato paste until tomato paste darkens.
    • Add mixed vegetables, lima beans, and meat mixture. Stir well. Sprinkle flour over mixture and stir until flour turns golden.
    • Add broth while scraping the bits off the bottom of the skillet.
    • Add thyme and Worcestershire sauce. Simmer until gravy thickens.
    • Cut corner off ziptop bag of mashed potatoes and cover evenly.
    • Broil for 10-15 minutes or until potatoes begin to brown.

#3 Chili Mac Meal

  • 1/4 c Chili Powder
  • 6 garlic cloves, minced
  • 1 c onion and bell pepper mix
  • 28 oz diced tomatoes
  • 1T soy sauce or liquid amino acids
  • 14 oz can kidney, white, or trio of beans
  • 3 c water or beef broth
  • 16 oz elbow macaroni
  • Cauliflower, frozen or fresh
  • 8 oz cheddar cheese, shredded
    • Sauté onion and pepper blend in oil on medium heat in a Dutch oven until onions are translucent. Add garlic and chili powder. Stir well until chili powder is fragrant.
    • Add soy sauce, beans, and broth to the pot. Stir to combine well scraping the bits off the bottom of the pot.
    • Add tomatoes, macaroni and stir into mix. Cover and simmer for 5 minutes. Add cauliflower and simmer for 10 minutes or until pasta is tender. Remove lid to allow liquid to evaporate, as needed.
      • Instant Pot: Do not add tomatoes to filling mix. Pour pasta over mix evenly. Press into broth. Cover with tomatoes. High pressure for 5 minutes. Quick release.
    • Sprinkle cheese over chili mac and broil until cheese bubbles. Or just put the lid back on the pot until melted, if you don’t want to turn the oven on!

#4 Throw Together Meal: Stir Fry Noodles

  • Asian noodles of choice, cooked according to package directions
  • Coleslaw mix
  • Asian veggie or stir fry mix
  • Stir Fry seasoning or sauce mix
  • Soy Sauce or liquid amino acids
    • Sauté coleslaw mix and Asian veggie blend on medium-high heat until cooked crisp.
    • Add seasoning or sauce and noodles.

If using fish fillets, fish sticks, or chicken nuggets, cook according to package directions. Cook egg rolls and/or wontons too. Serve with soy sauce or liquid amino acids. Try some chili garlic sauce or Sriracha, if you like spice!

#5 Busy Night Meal: Individual Pizzas

  • Naan Bread
  • Marinara or pizza sauce
  • 16 oz Pizza cheese, shredded
  • Toppings
  • Fresh vegetables and ranch
    • Preheat oven for 350°. Toast Naan breads for 5 minutes or until crispy.
    • Flip Naan breads, so crispy side is face down. Top with marinara and cheese. Let everyone top their own pizza. I don’t give mine access to the cheese because they get out of control but let your crew control their cheese, if you dare.
    • Bake for 10 minutes or until cheese begins to bubble.
    • Serve with vegetables and ranch dip.

Tips:

  • Divide Shepherd’s Pie, Chili Mac, and Asian noodles in half. Freeze for dinner later. Or separate into individual servings and freeze for lunches.
  • Prepare remaining Beef + Bean quesadillas and Naan pizzas. Par-cook then freeze with foil to separate.
  • Breakfast: Use excess onions, bell pepper, mushrooms, greens, and pizza toppings for frittata or 2-minute microwave mug omelets. -OR- Roll this into meal prep for next week. Make a scramble or casserole with extra meat + veggies for breakfast burritos.

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