Weekly Meal Plan 1

Happy weekend! I hope you’re enjoying a fun-filled and relaxing weekend. My husband and I watched a favorite Netflix show last night, and then I stayed up late to meal plan for next week. After getting my hair done today by my fabulous stylist and going out to lunch with my generous mother-in-law, I stopped in at Downtown Produce and Publix to get a head start on grocery shopping for the week. All that’s left is Aldi tomorrow.

I’m trying some new recipes this week. Among them are frittata muffins, oat pancakes, and jambalaya! Below, you can find the menu for next week, food prep tips, and recipe links/sources. I’m only cooking for myself and my husband, so you may need to adjust the portions. You can click on the menu to enlarge it.

Weekly Meal Plan 1Food Prep
Sunday

  • Soak and cook black beans and kidney beans for chili
  • Make chili in slow cooker
  • Brown rice (1/3 cup dry to make 1 cup cooked)
  • Frittata muffins (1 batch for me; I made banana protein muffins for my husband.)
  • Clean and simple oat pancakes (2 batches)
  • Thaw salmon
  • Prep snacks for 2 days

Tuesday

  • Make pasta sauce
  • Shape extra ground beef into patties and freeze
  • Mediterranean tuna salad (2 servings – just for me. My husband gets simple tuna and mayo.)
  • Bake spaghetti squash
  • Prep snacks for 2-3 days

Wednesday

  • Thaw chicken breast

Thursday

  • Thaw burgers
  • Prep snacks as needed

Recipes
Breakfast
Frittata muffins, from Clean Food Crush

Clean and simple oat pancakes, from 30 Days of Clean and Easy Recipes, found at Clean Food Crush

Lunch
Spicy Chili with Fire Roasted Tomatoes, from 30 Days of Clean and Easy Recipes, found at Clean Food Crush

Mediterranean tuna salad, from 30 Days of Clean and Easy Recipes, found at Clean Food Crush

Dinner
Baked sesame teriyaki salmon, from 30 Days of Clean and Easy Recipes, found at Clean Food Crush; I have a half bag of frozen broccoli in my freezer that I’ll sauté in olive oil.

Clean cajun jambalaya, from 30 Days of Clean and Easy Recipes, found at Clean Food Crush. I’m going to make it with sausage and skip the other meats to simplify it.

Spaghetti squash with quick homemade lean meat sauce, from Clean Food Crush. I’m making it with ground beef this week.

Spaghetti squash with meat sauce

Grain free crispy garlic chicken and zucchini, from Clean Food Crush. I’ll probably skip the sweet potato since I eat them as snacks, but I’ll make one for my husband.

Burgers and fries – I make the burgers with plain ground beef and put them on bakery buns for now. I’m hoping to work hamburger buns into my food prep routine soon. For the fries, I cut a large potato into wedges and toss it with olive oil, salt, and paprika. Bake at 450F for about 45 minutes, stirring once in awhile, until crispy on the outside and soft on the inside. I bake the fries on aluminum foil to avoid spending an hour scrubbing the “nonstick” baking pan, and when I first put them in the oven, I set them so the skin is touching the foil. I don’t stir them for the first 20-30 minutes. They seem to stick less with this method.

Snacks
Greek yogurt with fruit – Fage 2% plain is delicious. I’ll be eating it with mangos, which are at ridiculously low prices right now and sweet and juicy. You can add honey, but it really doesn’t need it. Sometimes I mix in some unsweetened coconut and dark chocolate chips.

Leftover veggie – Whatever I ate for dinner the previous night.

Sweet potato – I like the tiny ones. Poke with a fork. Microwave for 3 minutes. Turn over. Microwave for 3 minutes. That’s usually all it needs, unless you’re cooking a batch of them.

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