Hello and welcome back to our Weekly Meal Plan!
Welcome to week four 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!
![These vanilla bean scones are soft and moist with a vanilla bean glaze that hardens the top.](https://mybizzykitchen.com/wp-content/uploads/2023/01/vanilla-bean-scones-mbk-720x720.jpeg)
Copycat Starbucks Vanilla Bean Scones
These copycat Starbucks Vanilla Bean Scones are bigger, tastier, and melt in your mouth. The perfect vanilla bean glaze that hardens the top paired with the moist and flavorful scone is sure to have you skipping Starbucks the next time you crave a delicious scone!
Ingredients
- 2 cups flour
- 1/2 cup sugar
- 1 tablespoon baking powder
- 1/4 teaspoon salt
- 4 tablespoons butter (cut into slices)
- 1/2 cup unsweetened almond milk
- 1 egg
- 1 teaspoon vanilla
- For the glaze:
- 3/4 cup powdered sugar
- 2 tablespoons unsweetened almond milk
- 1 teaspoon vanilla bean paste
Instructions
- Heat oven to 425.
- In a food processor, pulse the flour, sugar, baking powder, and salt. Drop in the sliced butter, and pulse, just until the butter is incorporated - it will look like tiny butter peas.
- Mix the unsweetened almond milk and egg together. Add that to the flour mixture and PULSE just until combined. Yes, I am shouting that you need to slowly pulse this dough because it is really soft and you don't want to let it run because it will whip the butter, and you'll end up having to add more flour to roll it out.
- Divide the dough on your counter into two circles - about 6 inches across. Refrigerate on separate plates for 15 minutes. Cut each circle into 8 pieces - I bake these in two batches because they do puff up - so keep the second disc refrigerated while the first batch cooks.
- While the scones bake, mix the powdered sugar, almond milk and vanilla bean paste together. Once the scones are cooled, dip the tops of the scone into the glaze, letting it drip back into the bowl - and put on a wire rack. The glaze will harden in about 15 minutes.
- Bake 9 minutes for a soft scone - or 11 minutes of you want a bit more crunch. Either way they are both delicious.
![this is a chicken and waffle](https://mybizzykitchen.com/wp-content/uploads/2022/11/chickenwaffle.jpg)
Chicken and Waffles
Do you have a mini Dash waffle maker? I got one in a swag bag at a food conference I was at and had everything to make these waffles at home. These are great for meal prep because they make a lot!
Ingredients
- 2.25 cups self-rising flour (or all purpose)
- 2 teaspoons baking powder
- 1/2 teaspoon salt
- 1/2 cup Splenda with Stevia
- 1 cup unsweetened almond milk
- 2 eggs
Instructions
- Mix the flour, baking powder, salt and Splenda together. Add the milk and eggs and mix until combined. Let the batter sit for 15 minutes to let the baking powder do its magic.
- Using a 1/4 cup measure, spray your mini Dash with avocado oil spray, add batter and cook 2-3 minutes per waffle. Let cool. Lay out on a cookie sheet and freeze for 30 minutes. Store in a ziplock bag. That way they won't stick together and you can grab as many as you want. Simply go from freezer to toaster like you would a store bought frozen waffle.
Notes
Be sure not to overfill your waffle maker. I know 1/4 cup doesn't seem like enough, but it is!
Click this link to track to your WW plan. These are 2 WW points per waffle.
To make these chicken and waffles: air fry your favorite chicken tender according to package instructions. Top your waffle with the fried chicken - best sweet and savory combo!
Nutrition Information:
Yield: 15 Serving Size: 1Amount Per Serving: Calories: 81Total Fat: 1gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 1gCholesterol: 25mgSodium: 369mgCarbohydrates: 15gFiber: 1gSugar: 1gProtein: 3g
![Copycat Panera Chicken Lemon Orzo Soup](https://mybizzykitchen.com/wp-content/uploads/2022/03/orzo.jpg)
Copycat Panera Chicken Lemon Orzo Soup
My daughter used to work at Panera. I was so sad when she told me they ship in their soups frozen and weren't made in house! This is my copycat version.
Ingredients
- 1 teaspoon olive oil
- 3 cloves garlic, minced
- 1 cup celery, sliced thin
- 6 cups chicken broth
- 2/3 cup dry orzo
- 3 tablespoons lemon juice
- ¼ teaspoon salt
- ½ teaspoon pepper
- 1 teaspoon Italian seasoning
- 1 teaspoon dried oregano
- 8 ounces cooked chicken breast, chopped
- 2 cups baby spinach, roughly chopped
Instructions
- In a large pot, heat the oil. Add the garlic and
celery and cook for a few minutes. Add the chicken stock and orzo, and
cook for 9-10 minute, or according to your package directions. - When the orzo is cooked, add in the rest of the
gang: the lemon juice, lemon zest, salt, pepper, Italian seasoning, dried
oregano and the chicken. Remove from heat and put a lid on for a few
minutes to warm up the chicken. Add chopped spinach to each bowl and
ladle in the soup – I add sliced lemon for garnish
Notes
On my WW plan, each serving is only 3 points. Click this link to see what the WW points would be on your plan.
Nutrition Information:
Yield: 4 Serving Size: 1Amount Per Serving: Calories: 282Total Fat: 5gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 56mgSodium: 1598mgCarbohydrates: 33gFiber: 2gSugar: 3gProtein: 26g
![this is a plate of pad thai salad](https://mybizzykitchen.com/wp-content/uploads/2023/01/pad-thai-salad.jpeg)
Pad Thai Salad
Natural Heaven palm pasta is the star of this pad thai salad - so quick, easy and ready in less than 10 minutes on a busy weeknight.
Ingredients
- 3 ounces shrimp
- 2 cups spinach
- chopped red cabbage
- chopped carrots
- chopped cucumbers
- 2 cashews, chopped
- 3 tablespoons rice wine vinegar
- 1/3 cup peanut oil
- 2 tablespoons powdered PB Fit
- 1/4 cup water
- 1 tablespoon sriracha
- chopped cilantro
- 1/2 package of Natural Heaven palm pasta
Instructions
Salt and pepper the shrimp. Cook over medium low heat for 2-3 minutes, set aside.
In the same pan, add the noodles and 1/2 tablespoon of the dressing and saute for 2 minutes.
Mix the rice wine vinegar, peanut oil, PB Fit and sriracha in a mason jar. This makes a lot - 2 tablespoons is a serving size for 4 points.
Build the salad - really anything can be on this salad - pick your favorite veggies. I did spinach, red cabbage, carrots, cucumber. Bean sprouts would be good too.
Top with the palm pasta, shrimp, the chopped cashews and fresh chopped cilantro.
Notes
Click this link for the pad thai peanut sauce WW tracker link - it can be used as a dip for egg rolls, or spring rolls, or as a salad dressing.
I can find hearts of palm pasta at the grocery store in the canned food aisle - Palmini is another brand that is good too!
![this is a bowl of chicken brunswick stew](https://mybizzykitchen.com/wp-content/uploads/2023/01/chicken-brunswick-stew-2-edit-720x720.jpeg)
Chicken Brunswick Stew
This is a childhood favorite. My Dad made this recipe after many trials and errors and it continues to be a family favorite. The original recipe calls for lima beans, I am not the biggest fan, but feel free to add them if you like.
Ingredients
- 1.5 pounds boneless, skinless chicken breasts
- 8 cups chicken broth
- 28 ounce canned diced tomatoes
- 1.5 cups white shoepeg corn
- 5 carrots, peeled and diced
- 2 pounds red potatoes, peeled and diced
- 1 teaspoon Worcestershire sauce
- 2 teaspoons Italian seasoning
- salt and pepper to taste
- (i also add a teaspoon of Tabasco)
- also add onions if you like!
Instructions
- Add everything to a large stock pot. I leave the chicken breasts whole to poach in the broth. After an hour, you'll be able to shred the chicken right in the pot.
- The flavors get better the longer it sits.
Notes
Two cups serving is 4 WW points. Click here for the WW tracker link.
![this is a photo of a black bean burger on a sesame seed bun](https://mybizzykitchen.com/wp-content/uploads/2021/04/BBB-720x720.jpeg)
Black Bean Burgers
These black bean burgers are a nice change to beef. The secret is freezing the patties before hitting the grill - they will stay together perfectly.
Ingredients
- 1 cup black beans, rinsed and drained
- 1/2 cup red pepper, diced
- 1 tablespoon minced garlic
- 1 teaspoon chili powder
- 1 tablespoon steakhouse seasoning (I used Dak's)
- 1 teaspoon mustard
- 1 teaspoon ketchup
- 1/4 cup panko bread crumbs
- 1 egg [leave egg out to make these vegan]
- 1/2 cup oats
- 2 teaspoons mild giardiniera
Instructions
- In a skillet, saute the red pepper and garlic for five minutes over medium heat. Set aside to cool.
- In a large bowl, add the remaining ingredients and mix until combined. Add in the pepper/garlic mixture.
- Divide patties into four.
- Using a wide mouth mason jar, press the patties and place on a plate and freeze for 20 minutes before grilling.
- Grill for five minutes a side.
Notes
On my WW plan, each burger is 1 point. Click this link to see what they would be on your WW plan.
Nutrition Information:
Yield: 4 Serving Size: 1Amount Per Serving: Calories: 154Total Fat: 3gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 2gCholesterol: 47mgSodium: 1254mgCarbohydrates: 25gFiber: 6gSugar: 2gProtein: 8g
![this is a photo of salisbury steak with mushroom gravy over mashed potatoes and roasted carrots](https://mybizzykitchen.com/wp-content/uploads/2021/01/balls-copy-720x720.jpg)
Salisbury Steak Meatballs
Salisbury Steak meatballs with mushroom gravy is the perfect winter comfort food. You can make it ahead of time and it would be ready in about ten minutes.
Ingredients
- For the Gravy:
- 1 cup beef broth (you can use low sodium)
- 1 teaspoon butter
- 1 teaspoon flour
- 1/2 teaspoon Worcestershire sauce
- 1/2 cup mushrooms
- Cracked pepper to taste
- For the Meatballs:
- 8 ounces of ground beef (I used 80/20)
- 1/8 cup panko bread crumbs
- 1 egg, whisked
- 1/2 teaspoon horseradish
- 1/2 teaspoon Worcestershire sauce
- 1/2 teaspoon Dijon mustard
- 2 tablespoons fresh chopped parsley
- 1/2 teaspoon crushed red pepper (optional!)
- Salt and pepper to taste*
- For the carrots:
- 2 large carrots, peeled
- Avocado oil spray
- Salt and pepper
- For the mashed potatoes:
- 1 large baked potato (about 8-10 ounces)
- 1 teaspoon butter
- 1/4 - 1/3 cup milk (I used cashew milk)
- Salt and pepper to taste
Instructions
- In a skillet, spray with avocado oil spray and sauté the mushrooms for 4-5 minutes. Add butter and melt. Add flour and stir for a minute. Pour in the broth, Worcestershire sauce and cook for about 4-5 minutes, until thickened. Season with salt and pepper to taste. Set aside.\
- Mix the ground beef ingredients together in a bowl. Pinch off a piece, cook and taste to adjust seasoning. *Because my gravy was on the salty side, I dipped my test meatball into the gravy, and decided I didn’t need to add any more salt to the meatballs. Cook the meatballs over medium heat, turning to brown on all sides, for ten minutes.
- Roast the carrots for 15 minutes at 425. Once the meatballs are out of the pan, add the carrots to the pan to char, about five minutes over medium high heat.
- For the mashed potatoes, bake the potato in the microwave for 8 minutes. Let cool slightly. Cut in half, scoop out the potato into a bowl, add the butter and add enough milk to get the consistency you prefer. Mash with a potato masher and salt and pepper to taste.
To plate!
Place the mashed potatoes on the bottom of the plate. Top with the meatballs, add the carrots to the side and top with the mushroom gravy. Enjoy!
To make this ahead:
Roast the carrots ahead of time and store in the fridge
You can make the mashed potatoes ahead of time and store in the fridge. Simply reheat in the microwave, adding a bit more milk if you need to thin them out.
You can roll out the meatballs and keep in the fridge up to two days before cooking.
The gravy only takes five minutes, so I wouldn’t bother making that ahead of time.
Notes
I used 80/20 beef from Butcher Box for this recipe. That made this whole plate 13 points on all WW plans. If you use ground sirloin, it brings it down to 9 points on all plans.
Click here for the WW link for the meatballs.
If you count calories or macros, each plate is 441 calories, 14 fat, 32 carbs, 1.9 fiber and 44 protein.
![Thai Beef Cups](https://mybizzykitchen.com/wp-content/uploads/2023/01/thaii-beef-cups-320x320.jpeg)
Thai Beef Cups
These are so light and delicious. Perfect for a quick weeknight dinner, or appetizers with friends.
Ingredients
- 3 ounces lean ground beef
- 1 cup mixed veggies - I used mushrooms, butternut squash, red peppers and bean sprouts
- 2 tablespoons Marion's Kitchen Thai Pepper and Garlic Sauce
- 1 tablespoon peanuts, chopped
- 2 tablespoons chopped cilantro
- drizzle of sriracha
- 3 bibb lettuce cups
Instructions
In a non-stick pan, brown the beef and set aside.
Add veggies to the same pan, and cook for about 5 minutes,
or until fork tender. Add the beef back
in, add the thai pepper and garlic sauce, and cook for 1 more minute.
Divide that mixture between the three lettuce cups, topping
with the peanuts, cilantro and sriracha.
Notes
This plate is 7 WW points. Click here for the WW tracker link.
Nutrition Information:
Yield: 1 Serving Size: 1Amount Per Serving: Calories: 502Total Fat: 17gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 10gCholesterol: 76mgSodium: 605mgCarbohydrates: 58gFiber: 18gSugar: 21gProtein: 38g
Love, Biz and Hannah