Weekly Meal Plans

I feel like every weekend I spend hours planning out my meal list for the week.  To make my life easier, and hopefully yours!, I am going to publish a week's worth of meals.  Stay tuned to this post over the next few weeks because it will build and build until you have a month's worth of meals planned.  After a month, the rotation can be started over again :)  I've also left spots for trying out new recipes, but the core list is clean, easy to prepare, and can be prepped on Sunday and frozen for later in the week - all of my favorite things!  Enjoy!!



Week 1:

1) Taco Soup
2) Turkey Meatloaf + potatoes
3) Pasta Primavera (Any whole wheat pasta // lots of veggies - carrots, zucchini, squash, broccoli, etc. // any sauce - pictured light Alfredo pesto)
4) Chicken Sausage + Risotto (I love Aidells Chicken & Apple and Lundberg Creamy Parmesan) - cook according to instructions
5) Try something new!

Week 2:
1) Greek Chicken + rice
2) Turkey Chili
3) Pork Chops with Mushroom Sauce + rice
4) Broccoli Alfredo (Any whole wheat pasta // broccoli // light Alfredo sauce) (~7 WWPoints+)
5) Pesto Chicken Pizza

Greek Chicken

GREEK CHICKEN

This past New Year's Eve, one of my friends made this chicken as an appetizer.  I tried to recreate this for a bridal shower several weeks later.  I, as I always tend to do, made too much filling.  This is when one of my favorite dinners was born!  Just served the filling with rice and, voila! 

SERVINGS: 4
WWPoints+: 10

INGREDIENTS:
2 TBSP olive oil
1 lb boneless, skinless chicken breast, shredded
3 cloves garlic, chopped
1 c chopped onion
1 box chopped spinach, defrosted and squeezed dry
1/2 c roasted red peppers
3/4 c crumbled feta cheese, reduced fat
1/2 c pine nuts
Chicken broth

INSTRUCTIONS:
- Heat a large skillet to medium-high
- Brown oil, garlic, and onions 
- Add chicken, cook through until warm
- Add spinach and simmer until cooked through, adding chicken broth to moisten as needed
- Add roasted red peppers, pine nuts and feta
- Serve with brown rice

Garlic - Herb Roasted Pork Loin

GARLIC - HERB ROASTED PORK LOIN


I never realized how inexpensive and easy pork tenderloin could be!  This served at about $0.80 per person!  I also liked it because once I got it in the oven, I was free to do other things instead of having to keep checking up on the dish.


Ingredients:
3lb Pork Tenderloin (boneless)
3 cloves Garlic, cut into thin slivers
2 Tbsp Rosemary, fresh, chopped
1 Tbsp Olive oil
1 tsp Salt
1 tsp Black pepper


Instructions:
Preheat oven to 400F degrees.  With a small knife, cut about 25 slits into the pork.  Insert garlic slivers.  Spread olive oil, rosemary, salt, and pepper over, pushing some mixture into slits.  Line a large roasting pan with aluminum foil.  Place pork in the pan.  Roast, uncovered, until a meat thermometer reads about 160F degrees (about 1 hr).  Serve with unsweetened applesauce.

Turkey Dill Meatballs

TURKEY DILL MEATBALLS


This amazing WeightWatchers inspired recipe is the perfectly balanced meal between protien, carbs, and vegetables.  Whenever I make it I end up eating it for lunch and dinner the entire week!  My husband also likes it on a hoagie roll with some provolone cheese!  In addition, this recipe freezes very well.  A quick note:  When shopping for the bread crumbs, make sure you read the ingredients!  Even 100% whole wheat bread crumbs often have chemicals and preservatives added.  I like "Four Sisters and a Brother" Italian Bread Crumbs, found at HEB.


Serves 8 (5 meatballs & 1/2 c sauce per serving), ~6 WW PointsPlus 


Ingredients:
MEATBALLS:
2 lbs Ground turkey (93% lean)
6 TBSP Organic, natural bread crumbs
2 large egg whites, lightly beaten
2 TBSP Parsley
2 TBSP Dill weed
2 TBSP Dijon mustard (also read the ingredients!!)
1 TSP lemon zest, grated
Olive oil spray


SAUCE:
2 TBSP Olive oil
2 Medium Zucchini, chopped
2 Medium yellow onions, chopped
2 Green bell peppers, chopped
2 28 oz cans of crushed tomatoes (check the ingredients!)


Instructions:
Preheat oven to 375 degrees.
Mix the turkey, bread crumbs, egg whites, parsley, dill, mustard, and lemon zest in a large bowl.  
Line a cookie sheet with parchment paper.  Spray with olive oil (MISTO!). 
Roll the mixture into 40 meatballs (about golfball size).  Lightly spritz with olive oil.
Bake for XX minutes or until browned and cooked through.


Heat oil in a large skillet over medium heat.
Saute zucchini, onion, and green bell pepper until softened.
Add tomatoes.  Bring to a simmer.
Cook for about 15 minutes or until all vegetables soft and cooked through.


I recommend serving this dish over rice.

Parmesan Pepper Tilapia

PARMESAN PEPPER TILAPIA


This is a perfect quick and easy weeknight meal.  I like this because I always have the ingredients on hand so it doesn't require an extra trip to the grocery store.


Ingredients:
2 Tilapia filets, fresh or defrosted
1 T Olive oil
1 cup Bell peppers & onions (I like Kroger's frozen 3 peppers & onions)
1/4 cup Parmesan, shredded


Instructions:
Heat olive oil to medium heat in a large skillet.
Add peppers & onions.  Cook until softened and starting to brown.
Add tilapia.  Cook on one side for about 5-7 minutes, or until starting to brown.
Flip tilapia.  Shake parmesan over tilapia.
Cook until parmesan starts to melt and tilapia is cooked through.
Serve with peppers & onions on top. 
Recommend green beans as a great side dish.