Welcome to Week Three of meal plans!
If you missed the past two weeks, click below:
We know that it is probably one of the banes of your existence to figure what to eat each week, and we hope that this series can help you get out of your rut of eating the same things over and over.
This is by no means a bible of exactly what you should eat next week, but more of a creative offering in the hopes that you can include some or all of these in your regular rotation.
Please note, that I am on the diabetic program of WW and therefore have to count for fruit.
However, in the notes section of each recipe is a WW link to your tracker. As long as you have an active WW membership, you can track any dish directly to your tracker – how fun is that?!
Below are the recipe cards in no particular order. Here is the pdf link if you want to print out the weekly meal plan: Weekly Meal Plan 1.20.23
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!
Vegan Protein Pancakes
I hadn't been grocery shopping in over a week and wanted pancakes - but no eggs or milk. Gah! Pantry stable egg replacer and Safe + Fair Vanilla Protein powder to the rescue! These are THE BEST PANCAKES I'VE EVER MADE.
Ingredients
- 1.5 cups flour (I used self-rising but all-purpose is fine)
- 1 tablespoon no calorie sweetener (I used Splenda)
- 1 tablespoon baking powder
- 1 teaspoon salt
- 3 teaspoons egg replacer
- 3 tablespoons water
- 1.25 cups water
- 1 scoop Safe + Fair Vanilla Ice Cream Protein Powder
- 1 tablespoon vinegar (I used apple cider)
- 1 cup blueberries
- avocado oil spray
Instructions
- Mix the 1.25 cups water with the scoop of vanilla powder, and mix with the vinegar. Let sit for 5 minutes. This is your mock buttermilk.
- Mix the egg replacer and 3 tablespoons water together, set aside.
- When the "buttermilk" has set for 5 minutes, mix all the ingredients together except the blueberries and mix just until combined.
- Let the batter sit at least 20 minutes to let the baking powder do it's magic.
- Using a 1/3 cup measuring cup, cook the pancakes over medium low heat, adding the blueberries to each pancake once the batter hits the pan. Cook each side for approximately 2 minutes.
Notes
I originally had this as 3 servings, but for me, one pancake was really filling. On my plan each pancake is 4 points (I have to count points for fruit since I am diabetic). Click this link to see what the WW points would be on your plan.
Nutrition Information:
Yield: 6 Serving Size: 1Amount Per Serving: Calories: 195Total Fat: 4gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 15mgSodium: 620mgCarbohydrates: 31gFiber: 2gSugar: 5gProtein: 8g
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
Instant Pot French Dip Sandwiches
These instant pot french dip sandwiches are going to be your go to backyard bbq sandwich. Make the beef ahead of time in the instant pot, then make sandwiches an hour before guests arrive. When ready, just reheat au jus and throw them on the grill to get all crisp and melty!
Ingredients
- 7 pounds chuck roast
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 1/2 cup giardiniera (mild or spicy)
- 1/2 cup soy sauce
- 2 tablespoons garlic powder
- 2 packets onion soup mix (I used beefy onion)
- 5 cups beef broth
- 20 french bread rolls
- 1/2 pound provolone cheese
Instructions
- Spray a cast iron skillet with avocado oil spray and heat to medium high.
- I used 3 chuck roasts - season both sides with salt and pepper. Individually sear both sides of each roast for 2-3 minutes a side. Add to instant pot.
- In a bowl, mix the giardiniera, soy sauce, garlic powder and onion soup mix. Stir until combined. Pour over beef.
- Add 5 cups of beef broth to the instant pot.
- Seal the instant pot and cook on high pressure for 1:40 minutes (100 minutes). Let sit 20 minutes before releasing the pressure.
- At this point you can let cool on a cutting board and remove any big pieces of fat and pull apart.
- To make sandwiches: add beef to good French rolls, top with provolone cheese and either broil, air fry or grill the sandwich until the cheese is melty.
- Strain the au jus from the instant pot and reheat upon serving for dipping.
- This au jus is money!
Notes
The beef filling is 4 points for 3 ounces on all WW plans. The rest of the points will depend on what brand roll you use, cheese, etc.
You can garnish with more giardiniera, sauteed mushrooms or onions if desired.
Nutrition Information:
Yield: 20 Serving Size: 1Amount Per Serving: Calories: 538Total Fat: 29gSaturated Fat: 12gTrans Fat: 1gUnsaturated Fat: 15gCholesterol: 140mgSodium: 1155mgCarbohydrates: 23gFiber: 2gSugar: 0gProtein: 46g
Zucchini Bread
Click the link in the notes section to see the WW points for your plan. If you count calories or macros, each slice is 162 calories, 6 fat, 26 carbs, 3 fiber and 5 protein.
Ingredients
- 3 cups flour
- 2 teaspoons baking powder
- 1 teaspoon baking soda
- 1 teaspoon cinnamon
- 1/4 cup oil (I used grapeseed)
- 1/2 cup nonfat Greek yogurt
- 1/2 cup unsweetened almond milk
- 3 large eggs
- 1/2 cup sugar
- 3 cups zucchini
Instructions
- Heat oven to 350. Mix all the ingredients together and divide between two baking pans.
- Bake for 45 minutes.
- Let cool before removing.
- Serve with soft butter and a drizzle of honey.
Notes
This bread is NOT overly sweet, so add artificial sweeteners to taste for no added calories/points. If you add more real sugar, adjust your points accordingly.
Nutrition Information:
Yield: 16 Serving Size: 1Amount Per Serving: Calories: 167Total Fat: 5gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 35mgSodium: 157mgCarbohydrates: 26gFiber: 1gSugar: 8gProtein: 5g
Homemade Spaghettios
This bowl is my childhood - I grew up on Spaghettios and this tastes like the real deal - and it's made with fresh tomatoes!
Ingredients
- 1 pound cherry tomatoes, sliced in half
- 4 carrots, chopped
- 1 tablespoon vegan butter
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1/2 teaspoon salt
- 1 teaspoon paprika
- 1/2 cup unsweetened almond milk
- 6 ounce tomato paste
- 2 ounces cheddar cheese, shredded
- 1 teaspoon honey
- 2 cups chicken broth
- 1/2 teaspoon crushed red pepper
- 2 cups Anelli shaped pasta (or any other small pasta)
Instructions
- Cook the noodles according to package instructions, drain, rinse in cold water to stop the cooking process and set aside.
- Melt butter in a stock pot. Add the tomatoes and carrots and cook for 5 minutes.
- Add remaining ingredients and cook for 15-20 minutes, or until the carrots are fork tender.
- Carefully transfer to a blender or use a stick blender and puree.
- Add 1/4 of the cooked pasta to each bowl and mix to combine.
Notes
Whenever you make a batch of soup with pasta, always cook and store the noodles separately. When reheating the soup, add the noodles in the last minute to reheat. On all WW plans this is 9 points.
Nutrition Information:
Yield: 4 Serving Size: 1Amount Per Serving: Calories: 227Total Fat: 9gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 24mgSodium: 901mgCarbohydrates: 30gFiber: 6gSugar: 12gProtein: 10g
Roasted Broccoli Cheddar Soup
This super delicious roasted broccoli soup is so quick and easy - the trick is using the air fryer to "roast" the veggies. This soup took about 20 minutes to make!
Ingredients
- 1 pound broccoli, chopped
- 2 large carrots, chopped
- 2 tbsp avocado oil butter
- 2 tbsp flour
- 1/2 cup light creamer
- 3 cups chicken broth
- 1 tbsp Italian seasoning
- 1/2 tsp pepper
- 3 tbsp cheddar cheese
Instructions
- Heat the air fryer for 5 minutes. Add broccoli and carrots and spray with avocado oil and roast for 15 minutes at 360. They should be fork tender.
- While that cooks, melt the butter and add the flour. Slowly add the creamer and broth, while continuing to stir. The soup should start to thicken. Add cooked veggies, Italian seasoning and pepper. Remove from heat.
- Puree with stick blender. Stir in cheese. Garnish with a bit more cheese, parsley and bacon bits.
Nutrition Information:
Yield: 4 Serving Size: 1 gramsAmount Per Serving: Calories: 192Total Fat: 12gSaturated Fat: 6gUnsaturated Fat: 0gCholesterol: 28mgSodium: 823mgCarbohydrates: 16gFiber: 5gSugar: 4gProtein: 8g
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
Chicken Lettuce Wraps and Egg Rolls
This chicken filling is savory, crispy, filling and tangy. Use this filling to make lettuce wraps, egg rolls, or even enjoy over a bowl of rice or noodles!
Ingredients
- 1 lb ground chicken breast
- 1 T grated ginger
- 1/2 yellow onion
- 3 carrots
- 1 small can water chestnuts
- 3 T minced garlic
- 1 pack mushrooms
- 1 T dark soy sauce
- 1 T light soy sauce
- 1 T rice vinegar
- 1 T oyster sauce
- 2 t sesame oil
- egg roll wrappers or lettuce, depending on which you're making
Instructions
- Chop all vegetables except for lettuce.
- Heat skillet over medium heat with the sesame oil.
- Add ground chicken, salt and pepper. Cook until halfway done.
- Add in onion and garlic, let simmer.
- Add in the rest of the chopped vegetables and sauce ingredients. Let everything cook on low for about 8 minutes. Garnish with green onion.
- If making lettuce wraps, peel the leaves of the lettuce and serve immediately with the filling mixture separately.
- If making egg rolls, take 2 T filling in each egg roll wrapper, roll egg roll and place in 375F oven or air fryer for about 12 minutes or until golden brown.
Nutrition Information:
Yield: 6 Serving Size: 1Amount Per Serving: Calories: 219Total Fat: 10gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 7gCholesterol: 81mgSodium: 516mgCarbohydrates: 14gFiber: 2gSugar: 2gProtein: 20g
Love, Biz and Hannah
