Welcome to week six of our meal plans!  In case you missed it, here are the previous weeks meal plans:

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!

this is a weekly meal plan

This is a photo of Idaho potato crusted quiche.

Classic Idaho® Russet Potato Crusted Quiche

Yield: 4 servings
Prep Time: 5 minutes
Cook Time: 45 minutes
Additional Time: 15 minutes
Total Time: 1 hour 5 minutes

Classic Idaho® Russet Potatoes are the star of this potato crusted quiche. Also, did you know if you cook and cool potatoes, even if reheated, it has nearly a 40 percent lower glycemic impact?! Amazing!

Ingredients

  • 14 ounce Classic Idaho® Russet Potato, baked and divided
  • 4 large eggs
  • 1/3 cup liquid egg whites
  • 1 cup unsweetened cashew milk
  • 1/2 cup half and half
  • 1 tablespoon minced garlic
  • 1 teaspoon onion powder
  • 1/2 teaspoon pepper
  • 1/2 teaspoon salt
  • 3 tablespoons flour
  • 2 cups broccoli, cooked and chopped
  • 4 ounces deli ham, chopped
  • 1 tablespoon shredded Parmesan cheese
  • 2 ounces pepper jack cheddar cheese

Instructions

  1. Heat oven to 325° F
  2. Slice 10 ounces of the baked potato (this was one large). Set aside.
  3. Use half of a second baked potato (4 ounces) and shred. Set aside.In a large bowl, mix the eggs, egg whites, milks (any combination works as long as you use 1.5 cups), garlic, onion powder, pepper, salt and flour. Whisk until combined.
  4. Spray a pie pan with avocado oil spray. Sprinkle the Parmesan cheese on the bottom.
  5. Spray the top of the sliced potatoes with avocado oil spray and season with salt and pepper.
  6. Top the potatoes with the broccoli and ham, and pour over the egg mixture.
  7. Top with the pepper jack cheese.
  8. Bake for 50-60 minutes, or until set in the middle.
  9. Let cool 15 minutes before slicing.

Notes

For years I have been baking potatoes on the weekend as part of my weekly meal prep. By cooking and cooling potatoes, it has nearly a 40 percent lower glycemic impact, which is huge for me as a diabetic. It doesn't matter if you reheat the potatoes too, such as in this dish.

If you follow WW, 1/4 of this quiche is 9 points. Click this link to track to your tracker.

Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 413Total Fat: 19gSaturated Fat: 9gTrans Fat: 0gUnsaturated Fat: 8gCholesterol: 233mgSodium: 907mgCarbohydrates: 38gFiber: 6gSugar: 6gProtein: 25g

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Skinny Pizza Dough English Muffin

Skinny Pizza Dough English Muffin

Yield: 1
Prep Time: 2 minutes
Cook Time: 7 minutes
Total Time: 9 minutes

Skinny Pizza dough makes a great English Muffin!

Ingredients

  • 3 ounces skinny pizza dough
  • 1 tablespoon white corn meal

Instructions

  1. Roll out the dough into a 4 inch circle.
  2. Heat skillet over medium heat. Spray with avocado oil spray.
  3. Sprinkle 1/2 of the corn meal into the pan and top with the muffin dough.
  4. Sprinkle top of muffin dough with the remainder of the corn meal. Cook 4 minutes on one side, flip and cook 3-4 more.
  5. Use a fork to separate and toast and make a sandwich.

Notes

This is 3 WW points.

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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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this is a bowl of pasta with ricotta cheese

Ricotta Pan Pasta with Turkey Meatballs

Yield: 4 servings
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes

This quick and easy weeknight dinner is perfect for those nights when you don't have a lot of time to spend in the kitchen. It's ready in about 20 minutes!

Ingredients

  • 8 ounces dry pasta
  • 2 cups marinara sauce
  • 4 tablespoons part skim ricotta
  • 12 ounces Jennie-O turkey sausage
  • 1 tablespoons Italian seasoning
  • 1/2 teaspoon crushed red pepper
  • 1 tablespoon dried parsley
  • 4 cups fresh baby spinach

Instructions

    1. Heat water for pasta. 
    2. Meanwhile mix the sausage, Italian seasoning, garlic, crushed red pepper, parsley, salt and pepper and mix just until combined.  For each 3 ounce portion, I made 6 meatballs, but feel free to make them however big you like them.  Heat a cast iron or non-stick skillet over medium high heat and spray with coconut oil spray (it can withstand the high heat) and sear the outside of the turkey meatballs. 
    3. Reduce the heat, and add the marinara sauce and let the meatballs simmer in the sauce until the pasta is ready.  Drain the pasta, add that to the meatball marinara pan, stir in the ricotta cheese and baby spinach, and put a lid on the pan for 1-2 minutes until the
      spinach starts to wilt - it will seem like too much, but no worries!



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this is a photo of a chicken birria taco being dipped into consomme

Chicken Birria Tacos

Yield: A lot!
Prep Time: 5 minutes
Cook Time: 1 hour
Total Time: 1 hour 5 minutes

Birria tacos are taking over the internet - mine are made with chicken and so delish! The consomme is ZERO points!

Ingredients

  • 3 pounds bone in, skin on chicken breasts
  • 1 teaspoon avocado oil
  • 1 small (10 oz) can tomato sauce
  • 1 bunch cilantro
  • 1 white onion (I left out!)
  • 8-10 dried chilies (I used half New Mexico and half Guajilla) (seeds removed)
  • 3 tablespoons minced garlic
  • 2 tablespoons cumin
  • 1 tablespoon oregano
  • dusting of cayenne pepper (add more if you like it spicy - I added 1/2 teaspoon)
  • 1 tablespoon ancho pepper powder
  • 48 ounces chicken broth or stock
  • 2 tablespoons powdered Knorr brand chicken bouillon
  • 2 roma tomatoes
  • salt and pepper to taste
  • 3 bay leaves (I didn't have any so left out - but please add if you have)

Instructions

    Heat stock pot (at least 5Q) on medium high heat with oil.  

Salt and pepper the chicken breasts, then cook, skin side down, for 10 minutes, or until skin starts to brown.

Remove chicken and add onions and saute for five minutes, or until translucent.

Add chicken back in, the tomato sauce, cilantro, chilies, garlic, cumin, oregano, cayenne pepper, ancho pepper powder, and stock.  Stir until combined.  Sprinkle the chicken bouillon over the top, stir again, add tomatoes and bay leaves if you have them.

Simmer on low for one hour.  Remove chicken to cool.  Once cooled, remove skin and bones and pull chicken.

Using a slotted spoon, scoop out the peppers, cilantro, etc. and add that, plus two cups of broth to a blender, and blend until smooth.

Convince me that buying a Vitamix is a good idea.

Pour that into the remaining consomme.

To make the tacos:

Warm tortillas.  If you have a gas stove, consider yourself lucky.  If not, microwave for 20-30 seconds so they are pliable.

Dip the tortilla in the consomme (I only dipped half).  Add chicken and cheese of choice, and fry for about 4-5 minutes a side.  Right before serving, dip the tacos in the consomme - I really like crunchy tacos, so that's why I didn't dip the whole thing.

Notes

I've tried to figure out the WW points for this, but because I took the skin off the chicken after it simmered, I am counting the consomme at 1 WW point on all plans for the little amount of oil and residual fat that came off the chicken skin while cooking.

My corn tortillas are 1 point each (El Milagro Brand) and 50 calories.  So the points would just have to be calculated for the amount of chicken (blue and green) and cheese (all plans) you add to each individual taco.

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Zucchini Beef Sliders

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

A quick and delicious dinner.  Without the potatoes, this is a keto approved meal.  

I've included the nutritional information for the whole plate though.

Ingredients

  • 6 slices zucchini
  • 4 ounces ground @certifiedangusbeef divided into 3 portions (4)
  • 1 tablespoon @alouettecheese cheddar spread, divided (2)
  • 4 ounce leftover baked potato sliced into steak fries (3)
  • 2 teaspoons @daksspices steakhouse seasoning

Instructions

Heat air fryer at 400 degrees for 4 minutes. While that heats up, slice the zucchini, season with salt and pepper and spray with avocado spray and cook for 2 minutes a side. Set aside.

Spray the potatoes with avocado spray and salt and pepper and bake at 400 for 8 minutes, flipping after 4 minutes.

For each slider, take half the patty, press down and add 1 teaspoon of the @alouettecheese cheese in the middle, add the top of the party and press together to seal.

Cook in a skillet for 6 minutes, flipping after 3 minutes over medium high heat.

To plate: zucchini slice in bottom, burger, a tiny bit of mustard 🤩 and top with zucchini.

Serve ketchup for dipping. I don’t count ketchup 😉

Nutrition Information:
Serving Size: 1 plate
Amount Per Serving: Calories: 296Total Fat: 13gCarbohydrates: 16gFiber: 3gSugar: 2gProtein: 27g

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this is a photo of chicken and dumplings in a skillet

Chicken and Dumplings

Yield: 4
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes

Yet another way to use up leftover skinny pizza dough - chicken and dumplings! These portions are huge, filling and oh so comforting.

Ingredients

  • Ingredients
  • 1 pound cooked chicken breast, shredded or chopped
  • 4 cups chicken broth
  • 1/2 cup self-rising flour (regular flour is fine - just add another point to the whole dish)
  • 1 16 ounce bag frozen peas and carrots, defrosted (it only takes about 20 minutes on the counter)
  • 1 tablespoon I Can't Believe It's Not Butter
  • 2 teaspoons Italian seasoning
  • 1 teaspoon onion powder
  • salt and pepper to taste
  • 8 ounces skinny pizza dough
  • 2 teaspoons dried parsley, for garnish
  • 2 teaspoons dried parsley, for garnish

Instructions

    1. Melt the butter in a large skillet. Add the peas and carrots and cook for 1 minute. Add the flour and coat the veggies in the flour mixture. Slowly add the chicken broth, 1 cup at a time, to the veggie mixture. Once combined and the sauce is thick again, add in the cooked chicken and seasoning.
    2. Bring the stove top up to medium high, wet your hands and you'll be able to pinch off the dough and place on top of the chicken mixture. Top with a lid and cook for 8 minutes. Remove from heat and sprinkle the top of the chicken and dumplings with the dried parsley.

Notes

For me one serving of this dish is 5 points. Click this link to see what the points would be on your WW plan.

Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 471Total Fat: 10gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 101mgSodium: 1878mgCarbohydrates: 50gFiber: 5gSugar: 7gProtein: 45g

Did you make this recipe?

Please leave a comment on the blog or share a photo on Instagram

 Here is the link for the picky plate.  

This is a picky plate.

Enjoy!