Enjoy week TEN of meal plans with us!

In this week’s meal plan we have crustless quiche, banana bread granola muffins, orange tofu and NEW zucchini tacos among some other favorites. Feel free to use one or use all for meal planning next week – the choice is yours!

Weekly Meal Plan

We hope these plans are giving you some more inspiration to meal prep for the week. To be stuck not knowing what to make, or even spending money every lunch at the office picking something up to eat because you feel like there’s no other options, sucks! Let us help you keep things fresh.

this is a photo of quiche in a pie pan

Crustless Quiche

Yield: 4 servings
Prep Time: 5 minutes
Cook Time: 45 minutes
Total Time: 50 minutes

Most of the calories in quiche is from the buttery crust. I use potatoes as the crust and it's just as delicious!

Ingredients

  • 8 ounces sliced potato
  • 2 ounces deli ham, chopped
  • 4 ounces broccoli, chopped
  • 1 cup liquid egg whites
  • 1 cup unsweetened almond milk
  • 1/2 cup Chobani (or any nonfat Greek yogurt)
  • 2 ounces of mozzarella cheese
  • salt, pepper, crushed red pepper and cayenne pepper to taste

Instructions

    Heat oven to 350. Place the potato on the bottom of your pie pan, top with ham and broccoli. Mix together the egg whites, almond milk and Chobani, using a whisk to break up the yogurt and incorporate it into the milk and eggs, mix in seasoning and pour into pie pan. Top with cheese and bake for 45 minutes, or until the quiche is set and the top is browned. 

Notes

Click here to check the WW points on your plan!

If you count calories or macros, see nutritional breakdown below.

Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 194Total Fat: 6gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 19mgSodium: 525mgCarbohydrates: 20gFiber: 3gSugar: 5gProtein: 17g

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this is a plate of cajun shrimp and grits

Cajun Shrimp and Grits

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

This cajun shrimp and grits was adapted from a WW recipe online. I added cheese to the grits, and I cooked the shrimp separately to get a nice char on the shrimp. So delicious!

Ingredients

  • For the grits:
  • 1 cup chicken broth
  • 1/4 cup quick-cooking grits
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons unsweetened almond milk
  • 1 tablespoon cheddar cheese
  • For the shrimp dish:
  • 1 slice cooked bacon, chopped
  • 1/2 cup diced red pepper
  • 1/2 cup diced zucchini
  • 5 ounces shrimp, peeled and deveined
  • 1 teaspoon Cajun seasoning
  • 2 garlic cloves, sliced
  • chopped parsley

Instructions

    1. Put the broth, grits, salt and pepper in a 4-cup measuring cup.  Mix and microwave.  Remove and add milk and cheddar cheese and
      stir until combined.  Cover with a cloth to keep warm.
    2. In a skillet, heat over medium heat with avocado oil spray.  Cook peppers and zucchini for 5 minutes.  Remove from the
      skillet.  Add sliced garlic and cook over medium heat for 2-3 minutes until browned on both sides.  It will crisp as it cools.  In the same
      skillet, cook shrimp 2-3 minutes a side, until opaque and cooked through.
    3. Plate!  Put the grits on the bottom, top with the veggies, shrimp and crumbled bacon and chopped parsley.  This was delicious!  The shrimp was just spicy enough, and the grits were so creamy with the added milk and cheese.  



Notes

On my WW plan, this plate is 9 points. Click this link to see what the points would be on your plan.

Nutrition Information:
Yield: 1 Serving Size: 1
Amount Per Serving: Calories: 366Total Fat: 11gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 333mgSodium: 4178mgCarbohydrates: 23gFiber: 3gSugar: 6gProtein: 44g

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this is a photo of black bean sweet potato chili

Black Bean and Sweet Potato Chili

Yield: 4 two cup servings
Prep Time: 5 minutes
Cook Time: 1 hour
Total Time: 1 hour 5 minutes

This chili tastes as if its been simmering all day, but the chipotle peppers give such a depth of flavor, this chili is ready to eat in just an hour. Freezes great too!

Ingredients

  • avocado oil spray
  • 2 medium sweet potatoes
  • 4 tsp minced garlic
  • 2 Tbsp chili powder
  • 4 tsp ground cumin
  • 1 tsp. ground chipotle pepper
  • 1/4 tsp table salt
  • 3 cup(s) water
  • 28 oz canned black beans, rinsed
  • 2 cup(s) canned tomatoes
  • 2 tsp fresh lime juice
  • 1 Tbsp cilantro, chopped
  • 2 Tbsp canned chipotle peppers, (one whole pepper)

Instructions

    1. Heat avocado oil in a large stock pot and bring to medium-high heat. Add diced sweet potato and cook, stirring often, about 4 minutes.Add garlic, chili powder, chipotle and salt and cook, stirring constantly, until fragrant, about 30 seconds.
    2. Add water, bring to a simmer, cover, reduce heat to maintain a gentle simmer and cook until potato is tender, 10 to 12 minutes. Add canned tomatoes. (If you don't like chunks like I do, puree at this point). Add beans, tomatoes and lime juice and return to a simmer. Cook for an additional 45 minutes.
    3. Garnish with nonfat Greek yogurt and shredded cheddar cheese

Notes

If you are on WW, please click here to add this to your tracker to calculate the points for your personal points.

Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 307Total Fat: 6gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 0mgSodium: 1069mgCarbohydrates: 53gFiber: 19gSugar: 7gProtein: 15g

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Zucchini Tacos

Zucchini Tacos

Yield: 3 tacos, one serving
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes

Freddsters on TikTok (you need to follow!) was the inspiration for these zucchini tacos. Here is my adaption of his recipe - thanks for a great recipe Alfredo!

Ingredients

  • 2 medium zucchini
  • 1 tablespoon sazon seasoning*
  • salt and pepper
  • 1/2 ounce shredded cheddar cheese
  • 3 corn tortillas
  • 3 tablespoons radish, chopped
  • 1/2 cup baby spinach, chopped
  • salsa

Instructions

  1. Slice the zucchini into wedges. Season the zucchini with the sazon seasoning, salt and pepper.
  2. Heat skillet to medium heat. Cook the zucchini for 2 minutes a side. Set aside.
  3. Microwave the corn tortillas for 3 minutes. Spray one side with avocado oil spray, flip and build the taco: cheese, zucchini, radish and salsa.
  4. Return to the skillet and cook over medium low heat for 5 minutes per side.
  5. Add the spinach and serve with your favorite salsa and lime.

Notes

Each taco is 2 WW points, so the whole plate is 6 points. Click the link below for your WW tracker.

*sazon seasoning is found in the hispanic section of most grocery stores. If you can't find it, use your favorite taco seasoning.

Nutrition Information:
Yield: 1 Serving Size: 1
Amount Per Serving: Calories: 292Total Fat: 8gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 14mgSodium: 2749mgCarbohydrates: 47gFiber: 10gSugar: 9gProtein: 13g

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The Best Orange Tofu

The Best Orange Tofu

Yield: 1 serving

If you love orange chicken, you will love this orange tofu.  Even if you don't like tofu, promise you will love this recipe!

Ingredients

For the orange sauce:

  • 1/3 cup orange juice (juice from one orange)
  • 1 tablespoon soy sauce
  • 1 teaspoon garlic
  • 1/2 teaspoon sambal oelek
  • 1 teaspoon hoisin sauce
  • 1 teaspoon corn starch
  • 1 tablespoon water (if needed)

For the tofu:

  • 6 ounces of pressed, extra firm tofu, cut into cubes
  • 1 tablespoon corn starch
  • 1/4 teaspoon salt
  • 1/4 teaspoon cracked pepper
  • avocado oil spray

Instructions

UPDATE! The next time I made this tofu, I put all the sauce ingredients into a one cup glass measuring cup and microwaved it for one and a half minutes. Then poured that over the cooked tofu - time saver!

Mix the orange sauce ingredients together.  Heat a non-stick skillet over medium heat.  Pour the sauce in the pan and stir, two minutes, until thickened.  If too thick, add the tablespoon of water to thin it out a bit.

Slice the pressed tofu in half, then into cubes.  In a bowl mix the cornstarch, salt and pepper, and toss the tofu to coat on all sides.

Heat a skillet with the avocado oil spray.  In two batches, pan fry the tofu for about 5 minutes for each batch or until crispy on all sides. 

Toss in the prepared orange sauce, and garnish with chopped cilantro or green onions.  Serve with fresh veggies (I did steamed green beans) and rice if you want make a complete meal.

Nutrition Information:
Yield: 1 Serving Size: 1
Amount Per Serving: Calories: 369Total Fat: 23gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 19gCholesterol: 0mgSodium: 1552mgCarbohydrates: 25gFiber: 2gSugar: 10gProtein: 19g

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this is a bowl of pasta with turkey bolognese

Turkey Bolognese

Yield: 6 servings
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes

This delicious turkey bolognese only tastes as if its been simmering all day.

Ingredients

  • 30 slices turkey pepperoni, chopped
  • 2 large carrots, diced
  • 2 cloves garlic, chopped
  • 2 tablespoons tomato paste
  • 28 ounce can crushed tomatoes
  • 2 cups beef broth
  • 1 pound 99% fat free ground turkey breast
  • 1 tablespoon Italian seasoning
  • 1 teaspoon crushed red pepper
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper

Instructions

    1. Heat a skillet over medium heat. Add the pepperoni, carrots and garlic, and cook for about 5 minutes. Add in the tmoatoe paste, crushed tomatoes, beef broth, turkey breast, Italian seasoning, crushed red pepper, salt and pepper, reduce heat to low and simmer for at least 30 minutes.
    2. Serve over your favorite pasta.



Nutrition Information:
Yield: 6 Serving Size: 1
Amount Per Serving: Calories: 201Total Fat: 4gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 2gCholesterol: 66mgSodium: 964mgCarbohydrates: 13gFiber: 4gSugar: 7gProtein: 31g

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this is a plate of jalapeno popper burger

Jalapeno Popper Burger

Yield: 1
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes

Who doesn't love a jalapeno popper?! This is my burger version, sans the bun so I can have more potatoes.

Ingredients

  • 3 ounces 97% lean beef
  • 1 teaspoon steakhouse seasoning (I used Dak's)
  • 1/2 cup baby spinach
  • 1 small jalapeno, sliced (remove seeds for less heat)
  • 1 tablespoon flour
  • 1 teaspoon seltzer
  • 1/2 teaspoon garlic powder
  • 5 ounces new potatoes, sliced thin
  • avocado oil spray
  • 2 tablespoons Alouette smoky jalapeno cheese
  • 1 teaspoon buttermilk

Instructions

    Heat air fryer at 400 for 2 minutes. Spray sliced potatoes with avocado spray, salt and pepper. Add to air fryer and reduce heat to 360 - bake for 5 minutes, toss, then cook at 400 for 5 minutes. The thinner ones will be crispy like potato chips - the thicker ones will be crisp on the edges and creamy in the middle.

    Heat skillet to medium heat. Season beef with steakhouse seasoning, spray pan with avocado spray and cook about 2 minutes a side for medium rare.

    Mix the flour, garlic salt and seltzer together. Mixed the sliced jalapeños in the batter, letting the excess batter drip off for a crispier jalapeño- once the burger is cooked remove to a plate, and spray the pan with avocado spray and cook the jalapeños about 2 minutes over medium high heat or until the brown and get crispy.

    By now your potatoes should be done. While you start to plate, mixed the @alouettecheese with the buttermilk and microwave for 30 seconds.

    To Plate:

    Tiny dish with ketchup and mustard with pickles on the side.

    Baby spinach on the bottom, burger on top, drizzle the jalapeno sauce over the burger and add the crispy jalapenos. Serve with potatoes on the side.

Notes

On my WW plan, this plate is 10 WW points. Click this link to find out what the points would be on your WW plan.

Did you make this recipe?

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

Most of our meal ideas are ready in 30 minutes, can be batch prepped, and are versatile to fit to your needs! Meal prepping doesn’t need to take up extra space in your mind and we are more than happy to provide some ideas for you to implement on a regular basis.
 
Furthermore, sticking with two breakfasts, three lunches, and four dinners allows room to use everything up instead of making something new each day and winding up with stacks of extras in your fridge!