MONDAY

TUESDAY WEDNESDAY

THURSDAY

FRIDAY

Breakfast - Omelets

Lunch - Chili

Dinner – Prawn Fried Rice

Breakfast – Eggs &

Sausage

Lunch – Somen

Dinner – Kahlua Pork

Breakfast - Pancakes

Lunch – Egg Flower Soup

Dinner – Garlic Shrimp

Breakfast - Oatmeal

Lunch – Kahlua Pork

Dinner - Leftovers

Breakfast – Corned Beef

Lunch - Yakisoba

Dinner – Chicken Adobo

WEEKLYMENU 3

PROTEINS• Eggs• Breakfast meats• Cheddar cheese• Prawns • Portuguese sausage• Milk• Ham or bbq pork• Butter• Beef flank or hanger• Chicken thighs• Pork shoulder or butt• Imitation crab

PANTRYPRODUCE• Broccoli, asparagus, or

peppers• Garlic• Shiitake mushrooms• Sweet onions• Cucumbers• Cabbage• Frozen berries

SPICES & SAUCES

GROCERY LIST

• Chicken base• Can Chili – homemade

recipe in batch recipes • Rice• Chicken base• Corn starch• Water chestnuts• Flour• Canned corned beef• Soba noodles• Somen noodles• Somen sauce• Oatmeal• Raisins or nuts• Hawaiian sweet rolls• Pancake mix

• Sour cream or guacamole

• Soy sauce• Oyster sauce• Paprika• Black pepper• Bay leaves• Rice vinegar• Chicken base• Liquid smoke • Hawaiian pink

salt/alae’a• BBQ Sauce• Brown sugar

1 2 3

Omelet, Chili and Prawn Fried Rice

Monday Week 3

IngredientsOmelet

• 2 Eggs scrambled

• Cooked bacon or sausage

• Assorted veggies-broccoli, asparagus, peppers,

onion, etc

• Cheese-american, cheddar, harvarti, swiss, etc

• Toppings-sour cream, guacamole, salsa, gravy,

etc

Chili

• Frozen or canned chili

• Rice

Prawn Fried Rice

• Prawn

• Onion

• Portuguese sausage

• Garlic

• Rice

• Egg scrambled

• Soy sauce

• Oyster sauce

Preparation

1. In small pan heat butter on medium

2. Add veggies and fry until soft

3. Reduce heat to low and add eggs

4. Gently lift eggs to allow runny egg to go under

5. Gently jiggle pan to ensure omelet is not stuck to pan

6. Flip omelet and add cheese

7. Pour half of omelet onto plate and flip the second half over the first half

8. Top omelet and serve!

Preparation

1. Heat up chili

2. Portioned rice in container and put in fridge to cool

3. Portion chili into thermos

4. Packed thermos and rice for lunch!

Instructions - Morning Prep

Nothing to prep here

Instructions - Evening Prep

1. Heat stir fry pan with oil

2. Add onion and prawns

3. Add sausage and garlic

4. Once all cooked, add rice

5. Fry until rice is dried, push veggies toward edge of pan

6. Add egg to center and scramble

7. Once cooked, mix with rice

8. Add sauces to taste and fry until dried

1 2 3

Pancakes, Egg Flower Soup, Garlic Shrimp

Tuesday Week 3

IngredientsPancakes

• Just add water pancake mix

• Eggs

• Milk

• Bacon or sausage

Egg Flower Soup

• Chicken base or broth

• Water

• Veggies-peas, corn, tiny carrots, green beans,

celery

• Ham or BBQ pork, diced

• Raw scrambled eggs

• Water chestnuts

• **Shiitake mushrooms,

• Corn starch

Garlic Shrimp

• 2lb Shrimp

• 2c Flour

• 1 tbs Paprika

• .5tbs Kosher salt

• 1tsp Black pepper

• 1 bulb Garlic, chopped

• 4tbs Butter

• Oil

Preparation

1. Bake or pan fry sausage until internal temp of 160°

2. Preheat pancake pan, skillet or griddle

3. Mix 1 egg per 2 cups of mix

4. Add milk to desired consistency

5. Pour mixture onto griddle

6. Flip when sides appear cooked

7. Cook a couple more minutes then serve

Preparation

1. In a pot, add water then boil

2. Add chicken base to taste,

3. Add veggies and mushrooms to soup

4. Add meat to soup

5. Then reduce heat to medium

6. Slowly spin soup into a whirlpool and slowly add small amounts of the scrambled egg.

7. Side bowl, add 3 tbs of corn starch and equal parts water, mix into a slurry

8. Add slurry to soup, tbs at a time to watch soup consistency, a little goes a long way

9. Once slightly thicken and ingredients don't sit on bottom of pot you are ready to eat!

PreparationInstructions-Morning

1. Nothing to prep here

Instructions - Evening

1. Preheat stir fry pan

2. In ziploc bag add flour, paprika, salt, pepper

3. Add shrimp to bag and coat thoroughly

4. In pan, add butter and garlic

5. Fry until garlic is browned, not burned

6. Remove from pan and set aside

7. Add oil to pan and heat

8. Fry shrimp in small batches

9. Add all shrimp back to pan and add garlic butter

10.Toss and serve!

1 2 3

Corned Beef, Yakisoba, Chicken Adobo

Wednesday Week 3

Ingredients

Corned Beef with Eggs

• Canned corned beef

• Veggies-broccoli, cabbage, mushrooms, onion,

etc

• Starch-potatoes, sweet potatoes, etc

• Eggs, fried

• Salt and Pepper (seasoning salt works well too)

Yakisoba

• Thinly slice protein of choice

• Cut veggies to bite size

• Soy sauce

• Ginger smashed

• Garlic smashed

• Soba noodles

• Oil

Chicken Adobo

• Chicken thighs

• Sweet onions

• .5c Rice vinegar

• .5c Soy sauce

• 1tsp Black peppercorn

• 4 cloves garlic

• 3 bay leaves

Preparation

1. In a pan (cast iron) melt butter and sauté potatoes on medium low, should take 15 minutes, stirring occasionally

2. Increase heat to medium and add onions

3. Once translucent, add corned beef and saute until warm

4. Keep on low on back burner

5. In second pan, melt butter and add egg, cook to desired temperature

Preparation

1. In bowl add soy sauce, ginger and garlic

2. Add meat to bowl and coat evenly

3. Cut all veggies to size allowing meat to quickly marinate

4. Heat pan until hot with tiny amount of oil

5. Cook meat in batches and set aside

6. Add tiny amount of oil

7. Add veggies and cook until slightly soften then add meat

8. Add soba, toss thoroughly, add some soy sauce to bring ingredients together

9. Portion into thermos

PreparationInstructions-Morning Prep

1. Place chicken in slow cooker with skin side up

2. Layer sliced onions on top

3. In a bowl, combine remaining ingredients and pour over chicken

4. Set for 6-8 hours

Instructions - Evening Prep

1. Preheat broiler

2. Place chicken in pan

3. Put chicken under boiler to crisp up skin

4. Top with sauces from slow cooker and serve!

1 2 3

Eggs and Sausage, Somen and Slow Cooker Kahlua Pork

Thursday Week 3

IngredientsEggs and Sausage

• Breakfast sausage or bratwurst

• Eggs

• Bread or hot dog buns

• Clarified butter

Somen

• Somen noodles

• Leftover chicken adobo

• Choice of protein-Ham, turkey, or roast

beef

• Veggies-cucumber, corn, wilted cabbage

• Soba sauce

• Opt-Imitation crab or komoboko

Slow Cooker Kahlua Pork

• Pork shoulder or butt

• Liquid smoke

• Hawaiian pink salt/alae’a

• Opt bbq sauce

Preparation

1. Preheat cast iron pan on medium low

2. Add sausage and cook until 145°

3. Fry eggs to desired temp, we love over easy

4. Layer on bread and enjoy!

Preparation

1. Boil water to cook somennoodles

2. Once cooked thoroughly, dump hot water and run cold water to cool noodles

3. Layer all ingredients in containers

4. Put sauce in ramekins on the side

Preparation

Instructions-Morning Prep

1. Rub pork with liquid smoke

2. Sprinkle generously with salt

3. Set slow cooker for 10-12 hours

Instructions - Evening prep

1. Remove pork from cooker

2. Gentle pull pork apart into desired pieces

3. Enjoy as is or add bbq sauce

4. Can be served on its own or with rolls

1 2 3

Oatmeal, Kahlua Pork Sliders and Leftovers

Friday Week 3

Ingredients

Oatmeal

• Steel cut oatmeal

• Salt

• Water

• Brown Sugar

• Milk

• Toppings-raisins, prunes, berries, nuts,

chocolate, flaxseed, etc

Kahlua Pork Sliders

• Yesterday's kahlua pork

• BBQ sauce

• Hawaiian sweet rolls

Leftovers

• Clear out the fridge!

Preparation

1. In a pot, boil water and a pinch of salt

2. Add oatmeal reduce heat to medium

3. Stir occasionally

4. When water is gone, remove from heat add sugar to taste and milk to desired consistency

5. Portion into bowls and top with your favorites

Boil twice as much water as oatmeal. We boil 3 cups of water for 1.5 cups of oatmeal for the three of us.

Preparation

1. Reheat pork in a pan

2. Add pork to preheated thermos

3. Add bbq sauce to ramekin

4. Bag a couple of sweet rolls

5. Once ready for lunch, unpack and build your own slider!

Preparation

1. Whatever is left from the week!