Week 30

Shopping List:

Cranberry-apple juice (1 gallon)

46 oz can of pineapple juice

6 oz lemonade or orange juice concentrate

Can of pineapple rings or tidbits



Lemon-lime soda (like 7Up or Sprite)

1 lb of perch fillets (or haddock)

Pancake mix

Boneless sirloin tip roast (about 4 lbs)

2 envelopes of Italian salad dressing mix

Jar of mild pepper rings

18 hoagie buns



[Also needed: pepper, oil]


Lunch: Hoagie and a few slice of cantaloupe

Dinner: Perch, roasted zucchini with sea salt, pepper, and olive oil, rice, and a glass of juice


Italian Beef Hoagies

(This recipe is huge, so I recommend freezing half of it right away and then either thawing it out when you are finished eating the first half or saving it for another week when you find yourself short on food or money. Also note that this is a slow cooker recipe so it will take about 9 hours)

Place a 4 lb boneless sirloin tip roast that has been cut in half in a slow cooker. Combine 2 envelopes of Italian salad dressing mix and 2 cups of water and pour over meat. Cover and cook on low for 8 hours.

Remove meat and shred with a fork. This is the point where you should freeze half if you are going to. Freeze half the buns as well. Return the half you are not freezing to the slow cooker. Add half a 16 oz jar of mild pepper rings (don’t drain it) and heat through. Spoon 1/2 cup of meat mixture on a hoagie bun.


Perch Fillets

Pour 1 1/2 cups of lemon-lime soda in a shallow bowl. Add 1 lb of perch fillets and let stand for 15 minutes. Combine 2 cups of pancake mix and 1/4 tsp of pepper in another shallow bowl. Remove fish from soda and coat with pancake mix.

Heat 1/4 inch of oil in a large skillet over medium-high heat. Fry fish for 2-3 minutes on each side. Drain on paper towels.


Cranberry Quencher

Fill half your glass with cranberry-apple juice. Pour in pineapple juice until the glass is 3/4 full. Stir in a Tbsp of lemonade or orange juice concentrate. Garnish with a pineapple ring, a couple cranberries, and a couple mint leaves. Play with the juice proportions to suit your taste.


Week 2

Shopping List:

3-4 cups worth of raspberries. Buy a fresh flat if you can afford it, or buy one or two bags of frozen ones and then let them thaw.

2 lemons


Vegetable oil (the big one! You will use this a lot!)

Boneless sirloin steak

Can of mandarin oranges

Can of whole-berry cranberry sauce

Pkg of cream cheese

6 onion bagels (or another flavor, if you prefer)

1 lb. thinly sliced deli turkey (or 500 g)



Pkg of whole oats

Pkg of chia seeds

Pkg of ground flax

[Also needed: garlic, tea bags, sugar]


Breakfast: Whole oats with flax and chia seeds with a bit of milk and brown sugar. Super healthy (if you use the sugar in moderation of course)

Lunch: Turkey bagel, grapes, and a glass of raspberry iced tea

Dinner: Steak, arugula with ranch salad dressing, and potatoes


Cranberry-Orange Turkey Bagel

Drain the can of mandarin oranges and then mash them in a bowl with a fork. Stir in the cranberry sauce. Spread cream cheese on the bagel and top with some turkey and a spoonful or two of the cranberry-orange mixture. I think onion bagels are the best, but other good ones for this combo are poppy, sesame, and wheat.


Raspberry Iced Tea

Bring 4 cups of water to a boil in a large pot. Stir in 2/3 cup of sugar until it dissolves. Remove from the heat and add 5 tea bags. Steep for 5-8 minutes and then discard the tea bags. Add 4 more cups of water to dilute.

In another pot, bring 3-4 cups of raspberries and 1/4 cup of water to a boil. Reduce heat and simmer, uncovered, for 3 minutes. Strain and discard the pulp. Add raspberry juice to the tea mixture. Serve over ice.


Citrus Sirloin Steak

(Note: This recipe requires marinating so must be started 9 or more hours before you intend to eat it)

Cut the lemons and orange into quarters. In a skillet, cook the lemon and orange wedges in 1/2 cup of vegetable oil over medium heat for 10-15 minutes. Stir often. Add 1 clove (or 1 tsp) of minced garlic. Cook and stir for 1-2 more minutes. Place steak in a shallow glass baking dish. Pierce meat every inch with a fork. Pour citrus mixture over the steak and then turn to coat. Cover and refrigerate for at least 8 hours, turning 3 or 4 times.

Drain and discard of the marinade. On a BBQ, covered grill, or whatever kind of grill you can come up with, cook steak for 9-10 minutes on each side over medium-hot heat or until it reaches desired doneness. I believe its a crime to cook steak well-done so the meat thermometer should read between 140 and 150 if you have one. If not, cut into the middle after the first 10 minutes and see how you’re doing! Garnish with a bit of fresh parsley if you have some leftover from last week.