Mmmm Good Menus

Week of October 13th

Saturday (at CrossFit Olympic Lifting Cert Only)
Chicken Korma (Indian Spiced Chicken w/ Almonds & Coconut Milk)
Roasted Tandoori Vegetables
Strawberry, Melon & Mint Salad

Sunday (at CrossFit Olympic Lifting Cert Only)
Pastaless Lasagna – a new twist on an old favorite w/ layers of roasted veggies (eggplant, peppers, zucchini & spinach), ricotta & mozzarella cheese, ground turkey & marinara sauce
Fresh Fruit w/ Creamsicle Dip

Monday Brunch
Frittata w/ Turkey Sausage, Bell Peppers, Onions & Cheddar Cheese
Roasted Tomatoes & Mushrooms
Fresh Fruit w/ Creamsicle Dip

Tuesday
Grilled Afghan Chicken (marinated in onion juice) & Grilled Veggies (Zucchini, Bell Peppers, Artichokes & Onions), Fresh Tomato & Feta on a Bed of Greens & Fresh Cilantro
Green Goddess Dressing on the Side

Wednesday
Moroccan Beef Brisket
Warm Eggplant Salad
Spiced Oranges

Thursday
Herb Roasted Chicken w/ Pan Sauce
Oven Roasted Veggies
Mashed Banana Squash w/ Cinnamon & Walnuts

Friday
Pork Chops w/ Apples & Sauerkraut
Bacon & Onion Brussel Sprouts
Creamy German Cukes & Tomatoes w/ Fresh Dill

Week of October 6th

Monday
Roast Pork Loin w/ Sour Citrus Sauce
Braised Red Cabbage
Roasted Garlic Smashed Cauliflower

Tuesday
Chicken Capri
Space Hawk Tomato & Cucumber Salad
Fresh Fruit w/ Creamsicle Dip

Wednesday
CrossFit Cajun Cobb Salad
Grilled Cajun Chicken Tenders on a Bed of Mixed Greens, Cucumbers, Tart Apples, Colorful Bell Peppers, & Fresh Tomatoes
w/ Avocado-Cilantro Dressing

Thursday
Smoked Paprika Chicken & Squash
Zucchini, Bell Pepper & Onion Sauté
Tangy Strawberry Soup*

Friday
Cedar Plank Salmon
Roasted Veggies
Waldorf Salad

*Recipe from The Performance Menu by Robb Wolf

Week of September 29th

Monday
Spicy Seafood Salad Stuffed Tomatoes
Veggie Soup

Tuesday
Macadamia Nut Crusted Chicken Breast w/ Fruit Salsa
Asian Sesame & Tart Apple Slaw
Dessert Onion w/ Balsamic Glaze

Wednesday
Kailua Pig
Thai “Peanut” Sauce over Spaghetti Squash
Strawberry, Melon & Mint Salad

Thursday
Chicken, Tomato & Eggplant Curry
Dolmas (Stuffed Grape Leaves)

Friday
Chicken Korma (Indian Spiced Chicken w/ Almonds & Coconut Milk)
Palek Paneer (Spiced Spinach)
Curried Cauliflower

Week of September 22nd

Monday
Chicken, Shrimp & Scallop Gumbo
Cajun Cabbage Casserole
Grilled Fruit

Tuesday
Tri-Tip w/ Horseradish Cream & Au Jus
Broccoli Gratin
Apple Pie Salad

Wednesday
Greek Salad
Grilled Chicken on a bed of Mixed Greens, Cucumber, Tomato, Colorful Bell Peppers, Olives & Feta
w/ Creamy Dill Dressing on the side

Thursday
Broiled Salmon w/ Lemon-Caper Cream Sauce
Sesame-Caraway Brussel Sprouts
Roasted Tomatoes

Friday
Jamaican Jerk Pork Loin Roast w/ Avocado-Melon Salsa
Mashed Banana Squash
Sautéed Garlic Spinach

WEEK OF SEPTEMBER 22ND

Saturday (At the CrossFit Level 1 Cert Only)
Coconut Chicken- chicken tenders braised in coconut milk, tamarind & cumin then topped w/ ground macadamia nuts & chopped scallions
Balsamic Glazed Green Beans & Red Bell Peppers
Green Salad w/ Fresh Ginger Dressing


Sunday (At the CrossFit Level 1 Cert Only)
Pastaless Lasagna
Fresh Fruit w/ Creamsicle Dip


Monday
Ropa Vieja – Slow cooked Cuban Flank Steak
Rachel’s Aunt’s Special Spanish Cabbage’
Rum Soaked Fruit Salad


Tuesday
Grilled Raspberry Chicken-served on a bed of mixed greens, colorful bell peppers, crisp cucumbers, feta cheese, walnuts & berries

w/ Balsamic Dressing


Wednesday
Lemon-Herb Roasted Pork Loin

Roasted Mushrooms & Tomatoes w/ Rosemary & Cracked Black Pepper

Baked Cinnamon Apple

Thursday
Shish Kebabs Two-Ways—Sweet Curry and Herb-Mint w/ Lemon & GarlicServed w/ Tzatziki Sauce for Dipping

Tomato, Cucumber & Olive Salad

Grilled Mediterranean Veggies

Friday

Braciole-thin slices of beef rolled w/ herbs, pine nuts, grated parmesan & garlic then braised in tomato-red wine sauce

Juicy Peaches in Cinnamon Sauce

Week of September 8th

Monday Brunch
Frittata w/ Chicken Sausage, bell peppers, onions & cheddar cheese
Creamed Spinach
Strawberry, Melon & Mint Salad

Tuesday
Apple-Ginger Pork Chops
Spicy Garlic Green Beans
Crab Rangoon Stuffed Mushrooms

Wednesday
Fajita Salad w/ Chicken & Beef, peppers, tomatoes, black beans & onions on a bed of mixed greens.
Avocado-Cilantro Dressing


Thursday
Brick Chicken Dinner
Bleu Cheese Wedge Salad
Grilled Veggies

Friday
Grilled Chicken Parmesan
Lemon-Broccoli Salad
Baked Artichokes


WEEK OF SEPTEMBER 1ST

Saturday (at CrossFit Olympic Lifting Cert Only!)
Rosemary-Balsamic Chicken w/ Apples & Onions
Tomato-Cucumber Salad w/ Cashews, Olives, Basil & Cilantro

Sunday (at CrossFit Olympic Lifting Cert Only!)
Pastaless Lasagna
Fresh Fruit w/ Creamsicle Dip

Monday
No meal today! Have a fun & safe Labor Day!

Tuesday
Chicken Cacciatore
Oven Roasted Veggies

Wednesday
Sesame-Crusted Pork Chops w/ Ginger-Orange Salsa on a bed of Stir Fried Cabbage
Curried Pears

Thursday
Grilled Salad: Grilled Lemon-Garlic Chicken, Zucchini, Yellow Squash, Roasted Red Peppers, Sun-Dried Tomatoes, Goat Cheese & Pine Nuts on a Bed of Mixed Greens w/ Green Goddess Dressing

Friday
Meatloaf
Smashed Cauliflower w/ Herb Butter
Waldorf Salad

WEEK OF AUGUST 22ND

Monday
Beef Taco Lettuce Wraps w/ Chimichurri Sauce
Zucchini w/ Chiles & Cream
Fresh Fruit w/ Cinnamon

Tuesday
Tandoori Chicken
Coconut-Curry Cabbage
Indian Spiced Okra

Wednesday
CrossFit Cobb Salad w/ Grilled Chicken, Hard Boiled Egg, Feta Cheese, Tomatoes, Cucumbers, Apples, Red Bell Peppers & Avocado-Cilantro Dressing

Thursday
Kung Pao Chicken
Eggplant w/ Spicy Garlic Sauce
Szechuan Cucumber Salad

Friday
BBQ Rubbed Salmon w/ Grilled Onions
Roasted Balsamic Broccoli
Apple Pie Salad

WEEK OF AUGUST 18TH

Mexico Monday-Breakfast for Dinner
Machaca con Huevos (shredded beef, onions & bell peppers scrambled in eggs)
Salsa Fresca & Cilantro Sour Cream
Beans

Thailand Tuesday
Chicken & Shrimp Pad Thai w/ Peanuts (please indicate spicy or mild)
Stir-Fry Veggies

Afghanistan Wednesday
Afghan Chicken (marinated in onion juice) w/ Cilantro & Walnut Chutney
Stewed Tomatoes, Veggies & Chickpeas
Sabzi (spinach cooked w/ coriander, cumin, dill, paprika & garlic)

Cuba Thursday
Lemon-Achoite Grilled Tofu on a Bed of Greens Topped w/ Fresh Fruit
Citrus Vinaigrette on the Side

Morocco Friday
Chicken Tagine Roasted
Red Peppers w/ Feta & Capers
Arugula-Mint Salad w/ Oil-Cured Black Olives & Oranges

WEEK OF AUGUST 11TH

Sunday (if you will be at the CrossFit Level I Cert)
Chicken Capri
Artichoke & Olive Salad
Spiced Pears

Monday
Kailua Pig
Ginger-Sesame Veggies
Fresh Fruit w/ Creamsicle Dip

Tuesday
Pork Chops w/ Apple Sautee
Smashed Cauliflower w/ Herb Butter
Strawberry, Melon, Mint & Pecan Salad

Wednesday
Turkey-Veggie (Pastaless) Lasagna
Garden Salad w/ Balsamic Vinaigrette

Thursday
Peanut Chicken & Broccoli
Asian Sesame-Cabbage & Tart Apple Slaw

Friday
Shish Kebabs Two-Ways—Sweet Curry & Herb-MintServed w/ Tzatziki Sauce for Dipping

Week of August 4th

Monday
Chicken-Apple Curry
Crisp Asian Veggie Salad

Tuesday
Roasted Eggplant Stuffed w/ Savory Ground Beef
Mediterranean Veggies
Cucumber Salad w/ Feta & Fresh Herbs

Wednesday
Jerk Chicken on a Bed of Mixed Greens & Topped w/ Fruit
Avocado-Cilantro Dressing

Thursday
Broiled Salmon w/ Lemon-Caper-Cream Sauce
Sesame-Caraway Brussel Sprouts & Snow Peas
Roasted Tomatoes

Friday
Poulet Provencal (Braised Chicken w/ Tomatoes & Olives)
Sautéed Garlic Spinach
Waldorf Salad

WEEK OF JULY 28TH

Monday
Winner, Winner, Chicken Dinner (Roasted Chicken)
Cheesy Baked Artichokes
Fresh Fruit w/ Creamsicle Dip

Tuesday
Italian Meatballs in Marinara Sauce
Garlic-Balsamic Roasted Broccoli & Mushrooms
Fennel & Orange Salad

Wednesday
Spanish Spice Rubbed Chicken w/ Mustard & Green Onion Sauce
Rachel’s Aunt’s Special Spanish Cabbage
Chayote Salad (fruit also known as the vegetable pear or mirliton)

Thursday
Shrimp Remolaude (spicy aioli) Stuffed Tomatoes
Chickpea & Basil Sauté
Vegetable Salad w/ Feta Cheese

Friday
Grilled Salad: Grilled Lemon-Garlic Chicken, Zucchini, Yellow Squash, Roasted Red Peppers, Sun-Dried Tomatoes, Goat Cheese & Pine Nuts on a Bed of Mixed Greens w/ Green Goddess Dressing

WEEK OF JULY 21ST

Monday
No Meal Today

Tuesday
Coconut Chicken- chicken breasts braised in coconut milk, tamarind & cumin then topped w/ ground macadamia nuts & chopped scallions.
Orange-Ginger Green Beans
Fresh Fruit du Jour

Wednesday
Grilled Raspberry Chicken-served on a bed of mixed greens, colorful bell peppers, crisp cucumbers, feta cheese, walnuts & berries.

Thursday
Sesame Crusted Pork Chops w/ Mango & Orange Salsa
Glazed Bell Peppers & Snow Peas

Friday
Chicken Capri-chicken baked w/ ricotta cheese, mozzarella, chopped tomatoes, garlic & fresh herbs.
Artichoke Salad w/ Olives

WEEK OF JULY 14TH

Monday
Chicken w/ Mushroom-Goat Cheese Sauce
Garlic & Red Pepper Roasted Broccoli
Strawberry, Melon, Mint & Almond Salad

Tuesday
Turkey Meatloaf Stuffed Bell Peppers
Smashed Cauliflower w/ Herb Butter
Sautéed Italian Squash

Wednesday
Pecan Crusted Chicken Salad w/ Sliced Strawberries, Pears & Crumbled Bleu Cheese & White Wine-Citrus Vinaigrette

Thursday
Mel’s Rosemary-Balsamic Chicken w/ Apples & Onions
Lemony Cabbage Salad

Friday
Braciole-thin slices of beef rolled w/ herbs, pine nuts, grated parmesan & garlic then braised in tomato-red wine sauce
Juicy Peaches in Cinnamon Sauce

WEEK OF JULY 7TH

Monday
NO MEAL TODAY

Tuesday
Chicken Cacciatore
Side Salad du Jour

Wednesday
Chopped Salad w/ Grilled Chicken & Balsamic Vinaigrette

Thursday
Steak & Shrimp Fajita Lettuce Wraps
FreshFruit w/ Creamsicle Dip

Friday
Kung Pao Chicken (please indicate spicy or mild)
Asian Sesame, Cabbage & Tart Apple Slaw

WEEK OF JUNE 30TH

Monday
Mojito Chicken, Mango, Strawberry & Macadamia Nut Salad w/ Citrus Vinaigrette

Tuesday
Pork Tenderloin w/ Mustard Glaze
Oven Roasted Veggies
Baked Cinnamon Apple

Wednesday
Shish Kebabs Two-Ways—Sweet Curry and Herb-Mint w/ Lemon & Garlic
Served w/ Tzatziki Sauce for Dipping
Tomato & Cucumber Salad
Grilled Mediterranean Veggies

Thursday-Thanksgiving in July!
Oven Roasted Turkey w/ Pan Gravy
Smashed Cauliflower
Green Beans “Un” Casseroled

Friday
NO MEAL-HAVE A SAFE HOLIDAY WEEKEND!

WEEK OF JUNE 23RD

Monday
Ballpark Dinner of Grilled Chicken Sausage w/ Onions, Bell Peppers & Mushrooms
Fresh Ambrosia Fruit Salad

Tuesday
Chinese Chicken Salad w/ Sesame-Ginger-Lime Dressing

Wednesday
Veggie & Ground Turkey Lasagna (made w/ layered veggies instead of pasta)
Garden Salad w/ Balsamic Vinaigrette

Thursday
Chicken & Shrimp Jambalaya on a bed of Bayou Veggies
Side of Cajun Beans

Friday
Asian Lettuce Wraps w/ Ground Chicken & Chopped Veggies w/ a side of spicy sauce
Curried Pears

WEEK OF JUNE 16TH

Monday
Artichoke Chicken
Balsamic Roasted Broccoli

Tuesday
Jerk Chicken Salad on a bed of greens topped w/ fresh fruit

Wednesday
Lemon-Herb Roasted Pork Loin
Roasted Mushrooms w/ rosemary & cracked black pepper
Waldorf Salad

Thursday
Garlic-Ginger Chicken & Veggie Stir Fry
Braised Baby Bok Choy

Friday
Tri-Tip w/ Chimichurri Sauce
Veggies du Jour
Cucumber & Roasted Red Pepper Salad

WEEK OF JUNE 9TH

Monday
Chicken Apple Curry (please indicate SPICY or MILD)
Veggies du Jour

Tuesday
BBQ Pulled Pork (low-carb BBQ)
Cole Slaw w/ Mustard Vinaigrette
Fresh Fruit

Wednesday
Taco-Less Salad w/ seasoned & shredded chicken on a bed of crisp lettuce topped w/ fresh tomato, cheddar & black olives
Side of Avocado & Cilantro Dressing

Thursday
Surf n’ Turf Skewers of Steak & Shrimp
Space Hawk Salad (special request by my friend) made w/ cucumbers, tomatoes, cashews, Kalamata olives, cilantro & basil
Grilled Veggies

Friday
Peanut Chicken & Broccoli (please indicate SPICY or MILD)
Fresh Fruit Salad

WEEK OF JUNE 2ND

Monday
Tri-Tip of Beef w/ au Jus & Horseradish Cream
Sauteed Spinach & Garlic
Fresh Fruit

Tuesday
Mojito Chicken, Mango, Strawberry & Macadamia Nut Salad

Wednesday
Kung Pao Chicken (please indicate spicy or mild)
Asian Cabbage & Tart Apple Slaw

Thursday
Portabello Mushroom Pizzas (the mushroom is the “crust”) w/ Mmmmaranara, ground turkey/beef combo & fresh mozzarella cheese
Side Salad du Jour
Flourless Chocolate Cake (sugar free)

Friday
Bacon Wrapped Pork Medallions
Veggies du Jour
Peanut Butter Stuffed Apple

WEEK OF MAY 26TH

Monday– TREVOR WIN’E MEMORIAL DAY CHALLENGE BRUNCH
Fundraiser Frittata (both vegetarian and non-vegetarian options)
Salsa & Guacamole Bar
Seasonal Fruit Salad
*Only one size – only $5! Pick up your meal after the event at 9:30

Tuesday
Veal* Saltimbocca (thinly sliced prosciutto & fresh sage make it “jump in your mouth”)
Side Salad du Jour
*chicken may be subbed upon request

Wednesday
Big Island Kailua Pig (It’s like a Luau on Hump Day!)
Stir-Fry Cabbage
Island Paradise Fruit Salad

Thursday
Salad w/ Rosemary-Balsamic Glazed Chicken, Goat Cheese & Grilled Onions

Friday
Shish Kebabs Two-Ways—Sweet Curry and Herb-Mint w/ Lemon & Garlic
Served w/ Tzatziki Sauce for Dipping
Mediterranean Grilled Veggies
Pita Bread*
*please indicate if you wish to receive extra veggies instead of ½ slice of pita

WEEK OF MAY 19TH

Monday
Cowboy Supper Skillet sautéed w/ tender ribeye steak, grilled onions, bell peppers & mushrooms
Side of Bean Bake Baked Beans

Tuesday
Chicken Capri made the Old World way topped w/ ricotta cheese, tomatoes & mozzarella
Small Greek Salad of crisp Romaine, ripe tomatoes, red onions, Kalamata olives & Italian Vinaigrette

Wednesday
Gazpacho w/ Chicken or Shrimp (please indicate your preference). Gazpacho is a Spanish-style chilled tomato and bell pepper soup—Mmmm Good on a warm day.
Curried Pear Side Salad
Sugar-Free Cheesecake Bites

Thursday
Mom’s Meatloaf Stuffed Bell Peppers made with a combination of ground beef & turkey, onions, garlic & cheddar cheese
Side of Veggies du Jour

Friday
Grilled Chicken, Apple, Strawberry, Pecan & Blue Cheese Salad w/ Balsamic Vinaigrette