Welcome to week two of meal plans!  If you missed last weeks (my site was down over last weekend due to technical difficulties – gah!) click here for last weeks.

The vision for these meal plans is to possible get you out of your rut of making the same things over and over.  Feel free to mix and match, use one recipe or all this week – the choice is yours!

weekly meal plan

Below are the recipe cards for all the recipes noted above.  Please note that in the notes section of each recipe is the WW tracker link with the points for each recipe.

Banana Bran Muffins

Banana Bran Muffins

Yield: 18
Prep Time: 5 minutes
Cook Time: 13 minutes
Total Time: 18 minutes

A mildly sweet, super moist addition to your breakfast rotation. The granola gives this the perfect crunchy topping and the syrup adds just enough maple to leave you wanting more!

Ingredients

  • 1.5 C flour
  • 1 t baking soda
  • 2 t baking powder
  • 1/2 t salt
  • 1 t cinnamon
  • 1 t ground ginger
  • 3 bananas
  • 1/2 C Splenda
  • 2 eggs
  • 1/2 C nonfat yogurt
  • 1 C bran flakes
  • 2/3 C pumpkin pie granola
  • 2 T maple syrup

Instructions

  1. Heat oven to 400F.
  2. Mix the flour, baking soda, baking powder, salt, cinnamon, ginger, bran flakes, and Splenda until combined.
  3. In the same bowl, add bananas, eggs, syrup, and yogurt. Mix everything until well combined. Divide mixture between 18 muffin cups (you will have to bake in two batches).
  4. Sprinkle each muffin with a bit of granola on top.
  5. Bake at 400F for 13 minutes.

Notes

If you are on WW, click this link to see what the personal points would be on your plan. On my plan, they are 3 points each.

Nutrition Information:
Yield: 18 Serving Size: 1
Amount Per Serving: Calories: 120Total Fat: 2gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 2gCholesterol: 23mgSodium: 239mgCarbohydrates: 22gFiber: 2gSugar: 7gProtein: 3g

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Pork Pot Stickers

Pork Pot Stickers

Yield: 7 wontons per serving

A delicious way to use Natural Heaven hearts of palm . . . pasta!  At zero WW points on any plan you are on, these are a great way to bulk up recipes without adding points.

Ingredients

  • 7 wonton skins
  • 2 ounces chopped pork
  • 1/3 cup broccoli slaw
  • half a package of Natural Heaven hearts of palm, squeezed dry
  • 1 tablespoon Teriyaki sauce
  • 1 teaspoon hoisin
  • 1 teaspoon chili garlic sauce
  • 1 teaspoon vinegar

Instructions

Chop the pork, broccoli slaw and hearts of palm together. Put in a bowl and mix with remaining ingredients. Divide mixture between the skins, brush water with your finger around the edges of each wonton and cinch closed.
Heat skillet with 1/2 teaspoon peanut or coconut oil, and avocado spray. Cook wontons for 2 minutes then add 1/4 cup water. Put a lid on the pan and cook 3 more minutes. That's it! I served mine with 1/2 cup white rice and sautéed chopped sugar snap peas.

Notes

This plate is 10 WW points. Click this link to track in your WW tracker.

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this is a photo of a healthy kfc bowl

Healthy KFC Bowl Recipe

Yield: 1 serving
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes

This copycat version of KFC's popcorn chicken bowl is so delicious and a much healthier version. Their original version is 22 WW points! That's nearly one full day of points for me.

Ingredients

  • 4 ounces boneless skinless chicken breast, cubed
  • 1/4 cup self-rising flour (or regular all-purpose flour)
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika
  • 1/2 teaspoon cayenne pepper
  • 1 teaspoon baking powder
  • 1 egg
  • 3/4 cup prepared mashed potatoes
  • 1 teaspoon I Can't Believe It's Not Butter Light
  • 1/3 cup canned corn
  • 13 grams cheddar cheese
  • 1/4 cup brown gravy

Instructions

    For the chicken:

Mix the flour, salt, pepper, garlic powder, paprika, cayenne pepper, baking powder in a bowl.

Scramble the egg in a separate bowl.

Toss the chicken in the egg mixture/flour mixture and repeat twice. Heat skillet with avocado oil spray. Cook chicken 3 minute a side over medium heat or until it reaches in internal temperature of 165. Set aside.

In a microwave safe dish, microwave the packaged potatoes and canned corn.

To plate: put the mashed potatoes on the bottom, top with the corn (that you can just reheat in the microwave for 30 seconds), cheese and gravy, and top with the cooked chicken.

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this is a plate of steel cut oat waffles

Steel Cut Oat Waffles

Yield: 5 waffles
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes

Show of hands who bought steel cut oats and then made them once and the container has been in your pantry for six months untouched? Same! I ground the steel cut oats to make these light, crisp waffles - delish!

Ingredients

  • 1 cup steel cut oat flour
  • 1/4 cup all-purpose flour
  • 2 teaspoons baking powder
  • 1/2 teaspoon salt
  • 2 tablespoons vanilla protein powder
  • 1/2 teaspoon cinnamon
  • 3/4 cup unsweetened almond milk (or milk of choice)
  • 2 eggs
  • 1 teaspoon vanilla extract

Instructions

  1. Using a food processor or spice grinder, grind the steel cut oats into a flour.
  2. Mix the oat flour, flour, baking powder, salt, and cinnamon together.
  3. In another bowl, mix the milk, eggs and vanilla until combined.
  4. Mix the wet and dry ingredients together and let the batter sit at least 15 minutes.
  5. Heat waffle maker according to manufacturer instructions. I used a 1/3 measure for each waffle, so I got 5 waffles out of this recipe.
  6. Mine took 4-5 minutes to cook,.
  7. Serve with fresh fruit and bacon.

Notes

On my WW plan, each waffle is 4 points. Click here to see the WW points on your plan.

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this is a photo of potato soup

Instant Pot Potato Soup

Yield: 8 (one cup) servings
Prep Time: 5 minutes
Cook Time: 45 minutes
Total Time: 50 minutes

This potato soup is so simple, but oh so delicious!

Ingredients

  • 1 pound potatoes, peeled and roughly chopped
  • 1/2 pound carrots, peeled and roughly chopped
  • 1/2 pound celery, chopped
  • 4 cups vegetable broth
  • 1 tablespoon chicken base (Better Than Bouillon)
  • 1 teaspoon cajun seasoning
  • 1 teaspoon crushed red pepper
  • 1 cup unsweetened almond milk
  • 1 tablespoon cornstarch
  • salt and pepper to taste

Instructions

  1. Heat instant pot to saute. Spray avocado oil spray and saute the celery and carrots for 5 minutes.
  2. Add the potatoes, broth, chicken base, cajun seasoning, crushed red pepper and cook at high pressure for 35 minutes.
  3. Release pressure. Mix the almond milk and cornstarch and add to pot. Using a potato masher, mash the soup.
  4. Cook on high pressure for 5 minutes or until the soup thickens.
  5. Serve with shredded cheese, bacon bits and sour cream - optional.

Notes

On my WW plan, it's 1 point a cup, or 3 points for 2 cups. Click this link to see what it would be on your plan.

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This is a photo of shrimp nachos

Shrimp Nachos

Yield: 4 tortilla chips

This is great for a light dinner, or double or triple the recipe to feed a crowd for appetizers.

Ingredients

  • 3 ounces shrimp, peeled and deveined (1)
  • 2 Ritz crackers
  • 1 tablespoon flour
  • 1 tablespoon panko bread crumbs
  • salt and pepper
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon chili powder
  • 1/2 container of Wholly guacamole
  • 1 corn tortilla (fried into 4 tortilla chips)
  • 1 tablespoon cotija cheese
  • 1 tsp. oil (to account for the deep fryer, but I am a firm believer that barely 1/2 teaspoon of oil is absorbed in the food since it’s fried at the right temp)
  • lime zest
  • veggie toppies of choice (I used red pepper, radish, and cilantro for garnish)
  • 1/4 cup lemon zeltzer (or lime, or just plain – whatever you have)

Instructions

    1. Crush the Ritz crackers and mix with the flour, bread crumbs, salt, pepper, cumin and chili powder, stir in the seltzer. Let that batter sit for 5 minutes. Heat oil to 350 (use a thermometer if you use a cast iron skillet). Coat shrimp with batter and fry for about 2-3 minutes, depending on the size of your shrimp. Drain on paper towel and immediately salt and drizzle with the lime zest.
    2. Assemble the nacho – spread the guacamole on bottom of nacho, top with veggies, shrimp, then crumbled cotija cheese and cilantro and hot sauce. I drizzled my Colorado sauce from yesterday’s post. The funny thing is I thought I’d make 8 nachos, but these four were completely filling and perfect, and only 9 smart points for the whole plate.

Notes

On my plan, this plate is 7 points. Click this link to see the points on your WW plan.

Nutrition Information:
Yield: 1 Serving Size: 1
Amount Per Serving: Calories: 441Total Fat: 16gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 11gCholesterol: 187mgSodium: 1525mgCarbohydrates: 49gFiber: 11gSugar: 6gProtein: 29g

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this is a bowl of black beans and sausage over white rice

Black Bean and Sausage Stew

Yield: 10 1/2 cup servings
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes

This recipe was created after watching a t.v. show about Brazil. Feijoada is a classic black bean dish and while this is probably no where near authentic, it's delicious!

Ingredients

  • 8 ounces turkey sausage
  • 2 slices center cut bacon , chopped
  • 2 tbsp garlic
  • 2 tbsp tomato paste
  • 1.5 cups chicken broth
  • 1 tsp chili powder
  • 1 tsp cumin
  • 1/2 tsp crushed red pepper
  • 3 cups black beans, canned and drained

Instructions

  1. Set instant pot on saute. Add the bacon and garlic, and cook for about 5 minutes, or until the bacon starts to brown. Add in tomato paste and cook 2 minutes.
  2. Add in remaining ingredients. Set on high pressure for 20 minutes.
  3. It took about 35 minutes from beginning to end for the instant pot to release the pressure after cooking.

Notes

I used Jennie-O turkey garlic sausage.   This is 1 WW point per 1/2 cup. Click here for the WW tracker.

Nutrition Information:
Yield: 10 Serving Size: 1 grams
Amount Per Serving: Calories: 130Total Fat: 4gSaturated Fat: 1gUnsaturated Fat: 0gCholesterol: 20mgSodium: 325mgCarbohydrates: 14gFiber: 5gSugar: 1gProtein: 10g

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this is a photo of shrimp spring rolls

Shrimp Spring Rolls

Yield: 1 serving, 3 rolls
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 5 minutes

This quick and easy appetizer, lunch or light dinner can be put together in a matter of minutes using store bought cooked shrimp and bagged salad. So delish!

Ingredients

  • 3 spring roll wrappers
  • 3 ounces cooked shrimp
  • 1 cup salad mix
  • 1 tablespoon hoisin sauce
  • 1 tablespoon powdered peanut butter
  • 1 tablespoon rice wine vinegar
  • 1 pinch crushed red pepper
  • chopped parsley or cilantro optional for garnish

Instructions

  1. In a bowl, place slightly warm water - you'll need it a couple inches deep. Dip the spring rolls in the water, just enough to start to wilt - it may be a bit firm, but the water takes a minute to absorb and you don't want to saturate it too much otherwise it will be impossible to roll up.
  2. Place the sheets on a wet cutting board. Divide the salad mix and shrimp between the wrappers, and roll up.
  3. Mix the hoisin sauce, powdered peanut butter, rice wine vinegar and crushed red pepper for the dipping sauce. Serve with sauce and garnish with optional parsley or cilantro.

Notes

On my WW plan, three rolls is 8 points. Click this link to see what the point would be on your plan.

Nutrition Information:
Serving Size: 1
Amount Per Serving: Calories: 358Total Fat: 4gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 2gCholesterol: 180mgSodium: 1164mgCarbohydrates: 51gFiber: 6gSugar: 9gProtein: 29g

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Let us know if you have any questions – happy cooking!

Biz and Hannah