Hello and welcome back to our Weekly Meal Plan!
Welcome to week five 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!
Starbucks Copycat Sous Vide Bites
These Starbucks Copycat Sous Vide Bites are so light and fluffy - almost taste like mini egg souffles!
Ingredients
- 4 large eggs
- 1 ounce feta cheese
- 1/2 cup spinach
- 2 tablespoons real bacon bits
- 2 tablespoons half and half (or milk of choice)
- 1/2 teaspoon crushed red pepper
- salt and pepper
Instructions
- Preheat air fryer for 5 minutes at 360.
- In a blender, blend the eggs, feta, crushed red pepper, salt and pepper.
- Chop up the spinach.
- Spray silicone egg bites mold with avocado oil.
- Divide the spinach and bacon between the cups. Pour in the egg mixture.
- Bake for 11 minutes. Let cool two minutes before removing
Notes
If you are on Weight Watchers, click this link to see the points on your personal plan.
If you count calories or macros, each one is 60 calories, 4.3 fat, .6 carbs, .1 fiber and 4.8 protein.
Steel Cut Oat Waffles
Show of hands who bought steel cut oats and then made them once and the container has been in your pantry for six months untouched? Same! I ground the steel cut oats to make these light, crisp waffles - delish!
Ingredients
- 1 cup steel cut oat flour
- 1/4 cup all-purpose flour
- 2 teaspoons baking powder
- 1/2 teaspoon salt
- 2 tablespoons vanilla protein powder
- 1/2 teaspoon cinnamon
- 3/4 cup unsweetened almond milk (or milk of choice)
- 2 eggs
- 1 teaspoon vanilla extract
Instructions
- Using a food processor or spice grinder, grind the steel cut oats into a flour.
- Mix the oat flour, flour, baking powder, salt, and cinnamon together.
- In another bowl, mix the milk, eggs and vanilla until combined.
- Mix the wet and dry ingredients together and let the batter sit at least 15 minutes.
- Heat waffle maker according to manufacturer instructions. I used a 1/3 measure for each waffle, so I got 5 waffles out of this recipe.
- Mine took 4-5 minutes to cook,.
- Serve with fresh fruit and bacon.
Notes
On my WW plan, each waffle is 4 points. Click here to see the WW points on your plan.
Hominy Macaroni and Cheese
Hominy Mac N Cheese. Guys, I think this is my favorite mac n cheese to date!
Ingredients
- 3 cups hominy (canned, drained)
- 224 grams pasta (dry)
- 2 tablespoons light butter
- 2 tablespoons flour
- 3 ounces cheddar cheese
- 1 egg
- 1/4 cup half and half
- 1 cup chicken broth
- 1 tablespoon dijon mustard
- 1 tablespoon cornstarch
- 1/2 jalapeno, grated
- salt and pepper to taste
- 1 teaspoon crushed red pepper
- 1/4 cup panko bread crumbs
- cilantro for garnish
Instructions
- Heat oven to 375.
- Cook pasta to al dente (that was 8 minutes for cavatappi) and drain. Drain hominy in same colander.
- In a bowl, mix the egg, half and half, broth, dijon mustard, cornstarch, salt, pepper, crushed red pepper and jalapeno.
- In a skillet, melt the butter. Add flour and stir for one minute. Slowly add the liquid to the pan, stirring constantly, for about 5 minutes until sauce is thick and can coat the back of a spoon.
- Remove from heat. Stir in cheese. Stir in pasta and hominy and mix until combined. Put in a casserole dish and top with panko bread crumbs and spray with avocado oil spray. Cook ten minutes, then broil for 3-4 minutes.
- Garnish with cilantro.
Notes
If you make this 8 servings of 2/3 cups: each serving is 5 WW points.
If you make this 6 servings, each one cup serving is 8 WW servings.
Breakfast Taquitos
These breakfast taquitos are perfect for breakfast, lunch or dinner! Only 4 WW points!
Ingredients
- 2 large eggs
- 1 tablespoon fat free half and half (optional)
- 1 cup baby spinach, chopped
- 3 corn tortillas
- avocado oil spray
Instructions
- Preheat air fryer at 380 for 5 minutes.
- Mix eggs and half and half and scramble.
- Stir in baby spinach.
- Microwave tortillas for 30-45 seconds, until pliable.
- Divide egg/spinach mixture between the three tortillas.
- Spray with avocado oil and cook, seam side down, for 6 minutes. Flip and cook 4 more minutes. Serve with your favorite salsa for dipping.
Notes
These are 4 WW points - you only need to count the tortillas. Click this link for the WW tracker.
Weeknight Lasagna Soup
This is a quick weeknight version of my friend Brenda's recipe - so good!
Ingredients
- 4 ounces Jennie-O Italian turkey sausage
- 1 28 ounce can crushed tomatoes
- 1 cup chicken broth
- 2 teaspoons minced garlic
- 1 tablespoon Italian sesoning
- 1 tablespoon tomato psta
- 2 cups cooked pasta
- 1/2 teaspoon crushed red pepper
- 1/8 teaspoon salt
- 1/2 teaspoon black pepper
- 1 large zucchini, diced
- 2 cups baby spinach, chopped
- 2 ounces light mozzarella
Instructions
- Cook pasta according to package directions. Alternatively, this is a great way to use up leftover pasta!
- Take the sausage out of the casing and make into 8 small meatballs. In a non-stick skillet, saute the meatballs and zucchini for about 5 minutes, until the meatballs start to brown.
- In a stock pot add the tomato paste, tomato sauce, garlic, chicken broth, Italian seasoning, crushed red pepper and black pepper. *the chicken broth might be enough salt, so taste before adding any additional salt.
- Add in the meatballs and zucchini, and cook over medium heat for about 5-6 minutes. In two large bowls, put one cup of chopped zucchini in the bottom of the bowl.
- Add 1/2 cup of cooked pasta into each bowl. Ladle in the soup dividing the meatballs between the bowls. Top each bowl with one ounce of the light mozzarella cheese and dried parsley.
Notes
This is 5 WW points as of the date of this publication. Click this link for the WW tracker.
Vegan Tomato Soup Recipe
I found a container of silken tofu that needed to be used up and decided to blend it into my tomato soup to make it creamy - so good! And don't worry, you can't taste the tofu!
Ingredients
- 28 ounce can of fire roasted tomatoes
- 3 tablespoons tomato paste
- 2 cups carrots (about 4 large)
- 6 garlic cloves
- 1 teaspoon chili powder
- 1/2 teaspoon crushed red pepper
- 4 cups vegetable broth
- 16 ounce silken tofu (drained)
- salt and pepper to taste
Instructions
- Heat oven to 400. Wash carrots (don't peel) and roast for 20-25 minutes, or until fork tender.
- Add all ingredients to a blender and blend until smooth.
- That's it!Vegan Tomato Soup Recipe
Notes
On my WW plan, each serving (2 cups!) is only 1 point. Click this link to see what the points would be on your plan.
Pasta with Zucchini and Corn
This pasta is perfect to use up any leftover veggies you have at the end of the week. I had one lone zucchini and a half can of corn. This is so light and perfect for a spring or summer dinner.
Ingredients
- 1 cup cooked pasta
- 4 tablespoons milk of choice (I used Califia creamer - 30 calories)
- 1 teaspoon lemon juice
- 1 tablespoon I Can't Believe It's Butter Light
- 1 tablespoon flour
- 1/2 cup corn
- 1/2 zucchini, sliced
- 1/2 teaspoon lemon pepper
- 1/2 teaspoon crushed red pepper
- 1 tablespoon parmesan cheese
- 1/2 cup pasta water
- 1 teaspoon lemon juice
Instructions
- Cook pasta according to package instructions, set aside. Save 1/2 cup of the pasta water.
- In a skillet, melt the butter, add the flour and cook for one minute.
- Add in milk and lemon and stir until thickened, about 4-5 minutes.
- In a separate pan, cook the zucchini and corn over medium high heat until charred, flipping the zucchini after a few minutes.
- Remove the sauce from the heat. Stir in the lemon pepper, Parmesan, crushed red pepper, lemon juice, pasta water and Parmesan.
- Add pasta to sauce and toss to coat.
- To plate: Place pasta on the plate, top with the charred zucchini and corn and garnish with parsley and a bit more Parmesan cheese.
Notes
Click this link to see what the WW points would be on your plan.
If you count calories or macros, this plate is 420 calories, 14 fat, 52 carbs, 5.3 fiber and 10 protein
Detroit Style Pizza
Skinny pizza dough turns into this delicious Detroit Style Pizza! While a bit more points, it's totally worth it. Link in Notes below to find out the points for your WW plan.
Ingredients
- 1/2 ounce avocado oil
- 16 ounces skinny pizza dough
- 1 cup baby spinach
- 2 tablespoons hot peppers
- 3 ounces part skim mozzarella cheese
- 3/4 cup pizza sauce (I used pasta sauce)
- dried parsley
- dried Italian seasoning
Instructions
- Heat oven to 500. Full disclosure, I baked this in a square pan on top of my baking steel.
- Spread the oil on the bottom of the pan. Add the dough, and using your fingers, press to the edges - try not to get oil on the sides of the pan - this will help the dough stick to the side of the pan.
- Spread the cheese on the sides of the pan, then finish spreading the cheese in the middle. Add any toppings you want, I used jarred banana peppers.
- Spread the sauce in three lines on top of the pizza. Bake for 20 minutes. Garnish with dried parsley and Italian seasoning.
Notes
This was so good and I will tell you that one piece of pizza was super filling.
Nutrition Information:
Yield: 4 Serving Size: 1Amount Per Serving: Calories: 381Total Fat: 10gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 8gCholesterol: 4mgSodium: 736mgCarbohydrates: 58gFiber: 4gSugar: 5gProtein: 15g
Hugs, Biz and Hannah
