Welcome to week eight 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!
Broccoli Cheese Quiche
Quiche is a great way not only to meal prep, but to use up all those leftover veggies from the week you didn't use.
Ingredients
- 1/2 cup fat free cottage cheese
- 4 eggs
- 2 tablespoons light sour cream
- 1/2 cup egg whites
- 1/2 cup oat milk
- 4 tablespoons bacon bits
- 1 cup broccoli, steamed and chopped
- 1 cup mozzarella cheese (or cheese of choice)
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 1/2 teaspoon paprika
- 1/2 teaspoon crushed red pepper
- 8 ounces cooked baked potato, sliced
Instructions
- Heat oven to 350.
- In a large bowl add the cottage cheese, eggs, sour cream, egg whites, milk and blend.
- Spray oven safe dish (I used a lodge cast iron skillet) with avocado oil spray.
- Layer the sliced potatoes on the bottom of the pan. Add cooked broccoli. Pour the egg mixture over the top. Sprinkle with cheese and bacon bits.
- Bake for 40-45 minutes or until set. Let sit 15 minutes before slicing.
Notes
If you are following on WW, check the points and track this recipe HERE!
Recommended Products
As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.
Nutrition Information:
Yield: 4 Serving Size: 1Amount Per Serving: Calories: 313Total Fat: 14gSaturated Fat: 6gTrans Fat: 0gUnsaturated Fat: 7gCholesterol: 211mgSodium: 780mgCarbohydrates: 24gFiber: 4gSugar: 5gProtein: 23g
Blueberry Oat Scones
These scones are the perfect start to your day or for a Sunday brunch. The secret is to freeze the dough before baking - you'll get the best knife cuts!
Ingredients
- 1.5 cups self-rising flour
- 1/2 cup quick oats
- 2 teaspoon baking powder
- 1/2 teaspoon salt
- 2 tablespoons of sugar
- 1 tablespoon butter, grated
- 1/2 cup Greek yogurt
- 1/3 cup unsweetened almond milk
- 1 tablespoon vinegar (I used red wine)
- 1 cup fresh blueberries
- 1 tablespoons decorative sugar (Bob Red's Mill)
Instructions
- In a large bowl, mix the flour, oats, baking powder, salt and sugar. Add grated butter and toss to coat. Toss in blueberries.
- In a bowl add almond milk and vinegar. Let sit 5 minutes. Stir in yogurt. Add that mixture to flour mixture and mix just until combined.
- Dump dough on counter and shape into a circle. Place on parchment paper and put on a cookie sheet and freeze for 30 minutes.
- Heat oven to 425. After 30 minutes, slice the dough into 8 sections and place on parchment paper. Sprinkle with decorative sugar and bake for 15-18 minutes.
Notes
Click on this link to check out the WW points on your plan.
If you count calories or macros, each one is 179 calories, 1.9 fat, 29.2 carbs 1.1 fiber and 11.6 protein. This calculation is for the exact brands of products I used - the 151 calories below could have used different brands.
Sesame Chicken
This delicious and quick sesame chicken will be your go to take out meal at home. Ready in a matter of minutes if you have previously meal prepped some rice. So tasty!
Ingredients
- 4 ounces chicken, cubed
- 2 cloves garlic
- 1 tablespoon coconut aminos
- 1 tablespoon soy sauce
- 2 tablespoons rice vinegar
- 2 teaspoons Truvia brown sugar
- 2 teaspoons sambal oelek
- 2 teaspoons cornstarch
- 1/4 teaspoon fresh pepper
- 1 teaspoon sesame seeds
- 1 cup sliced zucchini
- 1 cup sliced carrots
Instructions
- Mix the chicken with the garlic, coconut aminos, soy sauce, vinegar, brown sugar, sambal oelek and pepper together. Marinate the chicken for at least 5 minutes. (This can be done the morning you plan on making it too!).
- When ready to cook: heat a skillet with avocado oil spray. Cook the carrots for 3 minutes a side, and remove from pan. Add zucchini and cook 3 minutes a side. Set aside.
- Using tongs, remove chicken and place in skillet and cook 3-5 minutes, until the chicken is cooked through. Remove from pan.
- Reheat the rice.
- To the remaining marinade, add the cornstarch and add to skillet and cook for 3 minutes, or until thickened.
- To plate: Add rice to plate, top with zucchini, carrots and chicken and drizzle the sauce over the top.
Notes
If you are following the WW plan, use this link to put this into your tracker on the WW App.
Chopped Broccoli Salad
Meet your new summer salad - my chopped broccoli salad. I even make it easy for you because I use store bought dressing - great made ahead of time too!
Ingredients
- 4 cups broccoli, roughly chopped steamed
- 3 carrots, roughly chopped and steamed
- 1 cup chopped red cabbage
- 1 cup cooked quinoa
- 1/2 cup dried cranberries
- 1 apple, cored and diced
- 3 tablespoons sunflower seeds
- 3 tablespoons real bacon bits
- 1/4 cup shredded parmesan cheese
- 3 tablespoons Marie's White Balsamic Shallot Dressing
Instructions
- I don't have a steamer so I brought 3 cups of water to a boil, then added the broccoli and carrots, and put a lid on it and let it cook over medium heat for 6-7 minutes (or until fork tender).
- Drain the broccoli and carrots and add ice and cold water to stop the cooking process. Once cool, chop fine and add to a bowl.
- Add remaining ingredients. Add dressing and toss to coat.
- Keeps in your refrigerator for up to five days in a sealed container.
- Note that the red cabbage may "dye" the rest of the salad after a day or two, so if you want it to make it the day of your get together, it will look the prettiest the same day.
Notes
Each one cup serving is 6 points. Click on this link for the WW tracker. Makes a light lunch, or add grilled chicken breast to make into a bigger meal with no extra points.
Nutrition Information:
Yield: 8 Serving Size: 1Amount Per Serving: Calories: 174Total Fat: 5gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 3mgSodium: 355mgCarbohydrates: 28gFiber: 6gSugar: 14gProtein: 6g
Jackfruit Pulled BBQ Sandwiches
These jackfruit pulled pork sandwiches are perfect for meatless Monday. The star of the show is the seasoning - Zen of Slow Cooking Smoky BBQ seasoning - it has brown sugar, smoked paprika, smoked sea salt, black pepper, celery powder, garlic powder, onion powder, cayenne and mustard - whew! Packed with flavor!
Ingredients
- 20 ounce can jackfruit, drained and squeezed dry
- 2 tablespoons Zen of Slow Cooking BBQ sauce seasoning
- 6 tablespoons BBQ sauce, divided
- 4 good hamburger buns
- For the slaw:
- 2 cups broccoli slaw
- 4 tablespoons light ranch dressing
- 2 teaspoons white vinegar
- 2 teaspoons Dijon mustard
- 2 teaspoons Zen of Slow Cooking BBQ Sauce seasoning
- 1/2 teaspoon salt
Instructions
- Drain the jackfruit. You will see that there are seeds in the cut jackfruit. Pop those out and set aside. Place the jackfruit in a clean dish towel and squeeze dry - this will help with the shredding and also texture.
- Mince the seeds and add the seeds to the jackfruit. Add to a skillet sprayed with avocado oil spray, and sprinkle the jackfruit with the 2 tablespoons of Zen BBQ seasoning and cook on medium low heat for 15 minutes. Add 2 tablespoons of the BBQ sauce the last five minutes.
- To make the slaw: combine the ranch, vinegar, mustard, Zen BBQ seasoning and salt. Add in broccoli slaw and mix until combined.
- To plate: Toast buns - add slaw on the bottom, divide the BBQ jackfruit on top of the slaw, add an additional tablespoon of BBQ sauce and serve with fries or fresh fruit.
Notes
To track this to your WW app or check out the points for your plan, click HERE!
Greek Turkey Meatballs
Spicy, super flavorful meatballs - great for a pita sandwich, but I can't wait to slice these thin and put them on a pizza!
Ingredients
- 1 pound lean ground turkey
- 1 cup spinach, fresh and chopped fine
- 1 tablespoon Dijon mustard
- 1 teaspoon dried rosemary
- 1 teaspoon dried oregano
- 1 teaspoon crushed red pepper
- 1 tablespoon lemon zest
- 2 cloves garlic
- 1 pinch salt and pepper to taste
Instructions
- Mix everything together in a large bowl. Portion the meat mixture into 16 meatballs, roll and put on a plate. Put them in your freezer for 15-30 minutes before pan frying in a bit of grape seed oil and coconut oil spray. Cook for 4-5 minutes if you are meal planning and will reheat them later, otherwise, cook 6-7 minutes, turning frequently, until they reach 165 degrees.
Notes
On my WW plan, these are zero points. Click this link to see what the WW points would be on your plan.
Nutrition Information:
Yield: 16 Serving Size: 1 gramsAmount Per Serving: Unsaturated Fat: 0g
Skinny Pot Pie
I love these mini chicken pot pies. Great for meal prep or for a family dinner.
Ingredients
- 2 tablespoons butter
- 2 tablespoons flour
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 1.5 cups chicken broth
- 1/2 cup unsweetened almond milk
- 2 cups chicken breast, cooked and chopped
- 2 cups mixed vegetables (from a 15 ounce can, drained)
- 1 tablespoon Italian seasoning
- 12 ounces skinny pizza dough, divided
Instructions
- In a stock pot, melt the butter. Add the flour and cook for one minute. Slowly add the chicken broth and almond milk,
stirring until sauce is thickened. - Remove from heat and stir in chicken, veggies, salt, pepper and Italian seasoning.
- Using a 4 inch tart pan, use 1.5 ounces of dough for the bottom, and measure out 1.5 ounces for the top.
- Fill with 1/2 cup of the chicken/veggie mixture. Top with second dough, and cut a slit to let the steam escape.
- Bake at 425 for 20 minutes. Let cool in the tart pan 5 minutes before removing.
Chicken Souvlaki
I love this bright chicken souvlaki - which to be honest, not sure it's authentic but let's call it flavorful lemon chicken and enjoy every bite.
Ingredients
- 1/4 cup fresh lemon juice (or juice from about 2 lemons)
- 1/2 cup plain non-fat Greek yogurt
- 2 garlic cloves, minced
- 1 tablespoon dried parsley
- 1 tablespoon dried oregano
- 1/2 teaspoon black pepper
- 1/2 teaspoon salt
- 1 pound boneless, skinless chicken breast, cut into bit size pieces.
Instructions
- Mix everything together and marinate for 30 minutes, or up to 8
hours. I sometimes mix this together beore going to work for dinner at night. - Cook in a skillet over medium heat with a teaspoon of grape seed
oil for 8-10 minutes. - If you are using this as a meal plan meal - cook for 7 minutes,
remove from the pan to cool. You can reheat the chicken for about a minute in
the microwave and you'll still have juicy chicken. Just cut into one to make
sure it's cooked all the way through depending on how big your "bite
sized" pieces are.
Notes
If you are following the WW plan, click this link to find out the personal points for your plan. For me, the chicken is 1 WW point.
