THIS WEEK S MENU. Healthy Meal Plans MONDAY TUESDAY WEDNESDAY. Baked Chicken Thighs, Quinoa & Lettuce Salad. Chicken Tortilla Soup.

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Healthy Meal Plans

THIS WEEK’S

MONDAY TUESDAY WEDNESDAY

Baked Chicken Thighs, Quinoa

&

Lettuce Salad

Mac and Cheese

Chicken Tortilla

Soup

THURSDAY FRIDAY SATURDAY SUNDAY

Korean Ground Beef

&

Rice Bowls

Tuscan Chicken

Pasta

Eating Out or Leftovers

Grilled Fish Tacos

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Healthy Meal Plans

MONDAY

Baked Chicken Thighs & Quinoa

INGREDIENTS

• 3 lbs chicken thighs, bone in and skin on

• 2–3 large garlic cloves, grated

• 2 tsp oregano, basil or rosemary, dried

• 1 tsp salt

• Ground black pepper, to taste

• Parsley or dill for garnish, ﬁnely chopped

• Quinoa, for serving

INSTRUCTIONS

1. In 8 x 8 square baking dish, add chicken thighs, garlic, oregano, salt and pepper. Using your hands, toss to coat and let stand for 10 minutes. Preheat oven to 450 degrees F.

2. Toss chicken again, making sure to spread garlic and spices evenly, and arrange in a single layer skin side up, tucking in skin underneath. You want things tight.

3. Bake uncovered for 30-40 minutes or until

thermometer reads at least 165 degrees F, skin starts to brown and lots of juices accumulate in the dish.

4. Using a syringe/baster, pour juice over the thighs and then if you like more crispy skin (who doesn’t?!) broil to your likeness.

5. Remove from the oven, cover and let stand for 5 minutes to allow juices to settle.

6. Serve warm, skin removed for healthier version with quinoa (prepared as per package instructions).

Servings: 9 Prep Time: 15 mins Cook Time: 30 mins Total Time: 45 mins

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Healthy Meal Plans

Lettuce Salad with Tomato and Cucumber

INGREDIENTS

• 2 medium English (1 lb) cucumbers, coarsely chopped

• 4 medium (1 lb) tomatoes, coarsely chopped

• 1 large bunch (1 lb) lettuce, coarsely chopped

• 1 small bunch dill, ﬁnely chopped

• 1/4 cup white or red onion, sliced

• 2 tbsp extra virgin olive oil

• 2 tbsp toasted sesame oil

• 1 tsp salt

• Ground black pepper, to taste INSTRUCTIONS

1. In a large bowl, add all ingredients in order as listed and as you are preparing them (washing and chopping the vegetables). Stir well and gently, and serve immediately or within a few hours. 

Servings: 6 (large) or 10 (small) Prep Time: 10 mins Cook Time: 0 mins Total Time: 10 mins

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Healthy Meal Plans

TUESDAY

Healthy Mac and Cheese

INGREDIENTS

• 3 cups whole wheat elbow macaroni, uncooked

• 3 cups chicken broth, low sodium

• 1 cup whole milk

• 2 tbsp butter, salted

• 1/4 tsp garlic powder

• 1/4 tsp mustard (condiment)

• 3/4 tsp salt

• Ground black pepper, to taste

• 1 cup marble cheese, shredded

• 1/4 cup Parmesan cheese, shredded INSTRUCTIONS

1. In a medium pot, add broth, milk, butter, garlic powder, mustard, salt, ground black pepper and bring to a boil.

2. Add elbow macaroni and cook for 8-10 minutes, stirring every few minutes to prevent sticking. Cook until al dente or desired ﬁrmness and adding more milk or broth if you wish.

3. Turn oﬀ heat. Add marble cheese and Parmesan cheese in portions and stir between each until melted. That’s it.

4. Serve immediately as mac and cheese tastes best fresh. Saucy, creamy and so comforting!

Servings: 4 Prep Time: 2 mins Cook Time: 12 mins Total Time: 14 mins

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Healthy Meal Plans

WEDNESDAY

Chicken Tortilla Soup

INGREDIENTS

• 9 corn tortillas, cut into thin strips

• 4 garlic cloves, minced

• 2 lbs chicken breasts, boneless & skinless

• 2 tbsp oil, divided

• 1/2 tsp smoked paprika

• 1 tsp cumin

• 1 tsp chili powder

• 1 tsp salt

• Pinch of cayenne

• 5 cups chicken broth, low sodium

• 2 x 14 oz cans tomato sauce, low sodium

• 2 cups corn, frozen

• 14 oz can low sodium black beans, rinsed & drained

• Cilantro, lime, red onion and avocado, for garnish

INSTRUCTIONS

1. Preheat Dutch oven or large pot on medium heat and swirl 1 tbsp oil to coat. Add tortilla strips and cook until golden brown, stirring often. Remove onto a plate and set aside.

2. Add remaining 1 tbsp oil and garlic, saute for 30 seconds, stirring frequently.

3. Add chicken, smoked paprika, cumin, chili powder, salt and cayenne. Cook for 5 minutes or until browned a bit, stirring a few times.

4. Add broth, tomato sauce, corn and black beans. Stir, cover and bring to a boil.

5. Reduce heat to low and simmer for 20 minutes.

6. Open the lid, remove chicken onto a plate, shred with 2 forks and return back to the pot.

7. Stir and serve hot with tortilla strips and garnishes.

Servings: 8 Prep Time: 5 min Cook Time: 35 mins Total Time: 40 mins

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Healthy Meal Plans

THURSDAY

Korean Ground Beef and Rice Bowls

INGREDIENTS

• 1 lb ground beef

• 1 large onion, diced

• 1–2 inch fresh ginger, minced

• 2 large garlic cloves, minced

• 1 tbsp oil

• 1 bell pepper, diced

• 2 medium zucchini, diced

• 1 small eggplant, diced

• 4–5 tbsp soy sauce (I used Bragg’s liquid aminos)

• 1 tbsp rice vinegar

• 3 tbsp maple syrup or honey

• Ground black pepper, to taste

• Pinch red pepper ﬂakes

• 4 green onion sprigs, ﬁnely chopped

• Rice, for serving INSTRUCTIONS

1. Cook rice as per package instructions. I usually make Instant Pot brown rice.

2. While rice is cooking, preheat wok or large deep non- stick skillet on medium heat. Add ground beef and cook breaking into pieces and stirring constantly, for about 5-7 minutes. Drain fat if desired.

3. Towards the end of browning ground beef, add onion, ginger and garlic. Cook for 2-3 minutes, stirring

occasionally. Remove beef onto plate and return skillet to the stove.

4. Swirl oil to coat, add bell pepper and saute for 3 mins, stirring occasionally.

5. Add zucchini and eggplant; saute for another 5 mins.

6. Add soy sauce, maple syrup, pepper and red pepper ﬂakes. Stir and cook for 1 minute.

7. Turn oﬀ the heat and sprinkle with green onion; stir again.

8. Fluﬀ rice with a fork and serve Korean ground beef over it. 

Servings: 6 Prep Time: 10 mins Cook Time: 20 mins Total Time: 30 mins

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Healthy Meal Plans

FRIDAY

Tuscan Chicken Pasta

INGREDIENTS

• 1 lb boneless & skinless chicken breasts

• 3 cups chicken broth, low sodium

• 3 cups short pasta like penne, fusilli or bow ties

• 1 red bell pepper, diced

• 1 tbsp oil, for frying

• 1 tsp Italian seasoning

• 1/2 cup sun dried tomatoes, chopped

• 2 cups spinach

• 2 cups whole milk

• 2 tsp cornstarch

• 1/2 cup Parmesan cheese, grated

• 1 large garlic clove, grated

• 1/2 tsp salt, divided

• Ground black pepper, to taste INSTRUCTIONS

9. Preheat large Dutch oven or heavy bottom pot on medium heat and swirl oil to coat.

10. Add chicken and sprinkle with 1/4 tsp salt & ground black pepper. Sear for 3-4 mins per side.

11. Add broth, pasta, bell pepper, Italian seasoning and

remaining 1/4 tsp salt. Gently stir, cover and bring to a boil.

12. Reduce heat to medium and cook for 10 minutes, stirring once after 2 minutes to prevent pasta from sticking. Keep in mind gluten free pasta cooks faster than wheat. Pasta should be al dente (not too soft, so it doesn’t become a mush).

13. Remove chicken onto a plate or cutting board.

14. In a large measuring cup whisk cold milk with cornstarch and pour over pasta. Stir gently, bring to a boil and simmer for a minute until sauce thickens a bit.

15. Turn oﬀ heat, add sun dried tomatoes, Parmesan cheese, spinach & garlic. Cover for a few mins to let ﬂavors develop.

16. In the meanwhile, slice chicken into thin pieces.

17. Add chicken to the pot, stir gently and serve immediately.

Tuscan chicken pasta is one of those dishes that tastes best right after cooking. That’s when it’s most saucy, spinach is not too wilted and it’s just fresh. 

Servings: 4 Prep Time: 5 mins Cook Time: 25 mins Total Time: 30 mins

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Healthy Meal Plans

SUNDAY

Grilled Fish Tacos

INGREDIENTS Fish Tacos:

• 3 lbs white ﬁrm ﬁsh (cod, mahi mahi, halibut, haddock)

• 2 tbsp oil

• 2 limes, juice of

• 4 tsp low sodium taco seasoning

• 2 tsp garlic powder

• 1 tsp salt

• 1/2 tsp ground black pepper

• 18 small corn tortillas Mango salsa:

• 2 large mangoes, peeled & diced

• 1/2 cup red onion, ﬁnely chopped

• 1 small bunch cilantro, ﬁnely chopped

• 1 lime, juice of

• 1 jalapeño, seeded & minced

• 1/2 tsp salt INSTRUCTIONS

1. In a small bowl, whisk taco seasoning, garlic powder, salt &

pepper.

2. In a large rimmed baking dish, add ﬁsh, drizzle with oil and rub it around. Sprinkle with mixed seasoning on both sides and set aside.

3. In the meanwhile, chop and add mango, red onion, cilantro, lime juice, jalapeno and salt to a medium bowl. Stir and set aside.

4. Preheat grill or grill pan on medium high heat and add a bit of oil to coat.

5. Cook ﬁsh untouched until white and opaque on the bottom, about 4 minutes.

6. Carefully ﬂip on the other side and cook another 4 minutes. You might have to cover ﬁsh o na grill pan for a few mins to allow to

cook through. Probably it will fall apart which is ﬁne. Transfer to a platter.

7. Warm up tortillas on the grill or microwave and keep under a towel.

8. To assemble a taco, ﬂake ﬁsh with a fork, place desired amount in a warm tortilla and top with mango salsa. 

Servings: 18 tacos Prep Time: 20 mins Cook Time: 10 mins Total Time: 33 mins

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Healthy Meal Plans

SHOPPING LIST

MEAT PRODUCE

QTY ITEM QTY ITEM

3 lbs Chicken thighs, bone in/skin on

10 Garlic cloves

3 lbs Chicken breasts, boneless/

skinless

Baked Chicken Thighs Garnish:

Dill or Parsley, fresh

1 lb Ground beef 2 Cucumbers, medium

3 lbs Firm white ﬁsh (cod, halibut, haddock)

4 Tomatoes, medium

DRY GOODS ¹ Lettuce head

QTY ITEM ¹ Dill, bunch

Quinoa, for serving with baked chicken thighs

1 cup Red onion

3 cups

Any short pasta (penne or fusilli)

1 Red bell pepper

27 Corn tortillas, small 1/2 cup

Sun-dried tomatoes

3 cups

Whole wheat elbow macaroni 2 cups

Spinach, fresh

Rice, for serving with Korean Ground Beef Bowls

1 White onion

CANS/SAUCES 2 inch Ginger, fresh

QTY ITEM ¹ Bell pepper, any color

11 cups

Chicken broth, low sodium 2 Zucchini, medium

2 14 oz can tomato sauce 1 Eggplant, small 1 14 oz can black beans 4 Green onion sprigs

DAIRY/FROZEN ³ ^Limes

QTY ITEM ² Mangoes, large

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Healthy Meal Plans

3 cups

Whole milk 1 Cilantro, bunch

3/4 cup

Parmesan cheese 1 Jalapeno

2 cups

Corn, frozen Chicken Tortilla Soup Garnish:

Cilantro, lime, red onion, avocado 2

tbsp

Butter, salted SPICES/OILS

1 cup

Marble cheese QTY ITEM

2 tsp Oregano/basil/rosemary, dried Salt

Ground black pepper 8 tbsp Extra virgin olive oil 2 tbsp Toasted sesame oil

1 tsp Italian seasoning 2 tsp Cornstarch 5 tbsp Soy sauce 1 tbsp Rice vinegar

3 tbsp Maple syrup or honey Red pepper ﬂakes, pinch 4 tsp Taco seasoning, low sodium 2 1/4