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Weekly Meal Plan for the Week of January 25, 2021

meal plan

Try these healthy veggie-packed meals during the week. These recipes have plenty of protein perfect for meal prep and weekly meals. 

Menu Breakdown

Breakfast Recipe One: Savory Bread Pudding

If you have leftover bread and veggies, you can use this recipe to whip up a fresh new dish. We often use stale old bread for sweet bread pudding, but here is a savory version that is the ultimate comfort food. This is basically an all in one casserole, that is soft, fluffy, and can be served for breakfast, lunch, or dinner. You can use any kind of veggies you want, add chopped sausage, and even sprinkle it with some cheese. 

bread pudding

Breakfast Recipe Two: Yogurt with Strawberries & Mixed Nuts

Here’s a simple breakfast that is packed with protein, healthy fat, and vitamins and minerals to start off your day. The simplicity of fresh fruit layered on top of yogurt with crunchy nuts is a refreshing breakfast that takes minimal effort but provides maximum nutrients.

yogurt

Lunch Recipe One: Black Bean Soft Tacos

These deliciously seasoned plant-based tacos have lots of southwestern flavor appeal. They are livened up with crisp bell peppers, sweet corn, and bright cilantro. Simply serve them in soft flour tortillas with a side salad. You can also add some avocado slices for healthy fat. Make a large batch and you can even use them as a bean dip with crispy tortilla chips. 

black bean tacos

Lunch Recipe Two: Primavera Stuffed Chicken

Pack chicken breasts with flavor and color with this recipe. This is a simple low carb meal that requires minimal meal prep. This easy recipe is a good way to get more vegetables into your diet.

stuffed chicken

Dinner Recipe One: Orange Ginger Salmon with Snow Peas

This sheet pan recipe couldn’t be any easier with only a few ingredients. It is seasoned with an orange ginger marinade that is full of sweet and bright flavors and takes less than five minutes to prep. Adding marinades to your meals transforms dishes into elegant meals.

salmon

Dinner Recipe Two: Beef and Bean Sprout Stir Fry

Bean sprouts are often used in soup dishes, however, they also make for a tasty ingredient in stir fry recipes. Stir fry dishes during the weeknights are ideal because you can actually make a nutritionally dense meal in less than 15 minutes. Stir Fry dishes are colorful, full of veggies, and packed with proteins. For this recipe, you can swap out the beef with chicken, pork, or even shrimp. 

beef stir fry

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Weekly Meal Plan for the Week of January 18, 2021

meal plan

These meal prep ideas prove that healthy eating can be delicious. Doing a little bit of meal prep on the weekend will help set you up and prepare you to eat healthier, save money, and reduce your stress during the week.

Menu Breakdown

Breakfast Recipe One: Smoked Salmon and Avocado English Muffin

This delicious English muffin recipe provides a nutrient-packed start to your day. Salmon and avocado have omega 3 fats that can help with inflammation. In addition, these healthy fats will make you feel more full and satisfied which can help with weight loss and hold off your hunger for lunch. The best part of this meal prep is that it requires no cooking and can be assembled in less than 5 minutes!

smoked salmon muffin

Breakfast Recipe Two: Lemon Ricotta Muffin Bar

These easy and fluffy Lemon Ricotta Muffin Bars pair perfectly with your cup of coffee in the morning. They are lemony and moist from the creamy ricotta cheese. Ricotta cheese is a soft cheese that is delicious and has protein protein, calcium, fatty acids, minerals, and vitamins you need in a balanced diet.

ricotta muffin bar

Lunch Recipe One: Air Fryer Greek Chicken Meatball Lettuce Wraps

Here is an easy homemade meatball air fryer recipe that is made with ground chicken and seasoned with spices that make a tasty and fast weekday lunch recipe. This meatball recipe is low carb and made without breadcrumbs. We served them in lettuce wraps with fresh cucumbers and cherry tomatoes and a side of grapes. However, you can easily serve these in a pita or on top of a bed of salad. You can also make a large batch and freeze them and enjoy them at a later time.

meatball wrap

Lunch Recipe Two: Chicken Fajita Lettuce Wraps

Sheet pan Chicken Fajitas are an easy weekly meal prep that can be ready in less than 30 minutes. They are also a healthy and delicious way to enjoy this juicy chicken. All you have to do is season your chicken and vegetables, toss it together on a sheet pan, and place it in the oven to cook. Since it’s made all in one pan, it makes for easy cleanup. Serve it on top of lettuce wraps, in a salad, or in a tortilla wrap.

chicken fajita lettuce

Dinner Recipe One: Hoisin Pork & Bell Pepper Stir Fry

The savory and colorful hoisin pork and pepper stir fry comes together in less than 15 minutes. If you are looking for a stir fry with a good and simple sauce, then this is one to try. Thinly sliced pork is sauteed with a sweet hoisin sauce mixture and tossed with crunchy bell peppers. Serve it on top of a bed of rice or you can use cauliflower rice as a low carb option.

pork stir fry

Dinner Recipe Two: Indian Butter Chicken with Roasted Cauliflower

Butter chicken is one of the most popular curries in Indian restaurants. The well seasoned, aromatic, and golden chicken pieces are in a creamy curry sauce. If you love food with bold flavors then, this is a great dinner dish to bring your comfort at the end of your day. 

butter chicken

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Weekly Meal Plan for the Week of January 11, 2021

meal plan

Here is a healthy meal prep for a healthy start to January. This meal prep plan takes less than two hours to come together. You’ve got two light muffins that can be eaten at home or on the go, flavorful lunches, and nourishing dinners. 

Menu Breakdown

Breakfast Recipe One: Orange Rosemary Walnut Muffins

Did you know that oranges are actually a winter fruit? These orange-glazed muffins with a hint of rosemary are perfect for a winter morning breakfast. Serve this with a cup of coffee or as an afternoon snack with hot tea.

orange muffins

Breakfast Recipe Two: Lemon Thyme Muffins

These lemon thyme muffins are light, moist, and delicious for a cozy morning. They are fragrant and have a good mix of sweet and savory notes that will make your tastebuds happy. 

lemon

Lunch Recipe One: Waldorf Chicken Salad and Celery Sticks

This Waldorf Chicken Salad with celery sticks is a classic salad made with lean chicken breasts, crispy celery and red onions, sweet grapes, and crunchy walnuts. It is a perfect mixture of sweet, savory, creamy and crunchy textures. They go well with celery sticks or you can serve it on top of a bed of spring mix or even with lettuce wraps.

waldorf chicken salad

Lunch Recipe Two: Beef Pastrami Antipasto

If you are a meat lover, then you will love this beef pastrami antipasto for lunch. Pastrami meat has great brined flavors that are seasoned well with delicious smoky flavors. It pairs well with the sweetness of jarred roasted red peppers, pickled pepperoncini, and the crunchy green beans with balsamic glaze. 

beef pastrami

Dinner Recipe One: Walnut Crusted Tilapia with Roasted Green Beans

The toasted chopped walnut crust adds just the right amount of flavor and crunch for the flakey and tender tilapia. It takes the mild-flavored tilapia to another level.

walnut tilapia

Dinner Recipe Two: Roasted Red Pepper Chicken Skillet with Barley

This is an easy one-skillet dish that has lots of flavors from store-bought roasted peppers along with garlic and spices. The best part is that it can be ready in less than 30 minutes. This is a family favorite meal that goes well with rice or pasta.

red pepper chicken

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Weekly Meal Plan for the Week of January 4, 2021

meal plan

Healthy eating can be easy with just a few simple recipes using simple ingredients and easy cooking methods. For this week, we kept our recipes simple using minimal ingredients for our meals. Here are simple meal prep ideas that provide variety but will save you time and hassle for the week.

Menu Breakdown

Breakfast Recipe One: Cilantro Scrambled Eggs

Adding fresh herbs to scrambled eggs is a great way to level up your classic fluffy scrambled eggs. Cilantro is one of our favorite herbs to use because it is fragrant and antioxidant-rich. Using herbs is also a healthy way to add flavor and help you use less salt therefore reducing sodium intake. You could easily add other vegetables such as fresh tomatoes and onions to this breakfast meal and also wrap it up in a flour tortilla topped with a sprinkle of shredded cheese.

cilantro eggs

Breakfast Recipe Two: Berry Muffin Bar

This recipe is going to be your new favorite way to use up ripe bananas, and it only requires four simple ingredients. It is healthy, easy, and tasty. These berry muffin bars are perfect to make ahead for breakfast or a snack during the day. You also don’t need to heat it up, you can just easily grab and go. The great thing about using ripe bananas is because you don’t need added fat. The moisture in the bananas omits any need for added oil or butter in this recipe. 

berry muffin bar

Lunch Recipe One: Grilled Shrimp Caesar Salad

Looking for a fresh and light salad with layers of flavor? This grilled shrimp caesar salad with the creamy caesar dressing is perfect for a light lunch. All you have to do is use simple seasoning and toss it in some olive oil and throw it on an indoor grill pan. In less than 5 minutes you have perfectly charred shrimp to serve on top of fresh crisp romaine lettuce with creamy caesar dressing and toasted croutons. 

shrimp salad

Lunch Recipe Two: Chicken Enchiladas with Tomatillo Salsa

Here is a light and fresh chicken enchiladas filled with tender rotisserie chicken mixed with a tangy tomatillo sauce and melted shredded cheese. This is a simple recipe using pre-cooked rotisserie chicken. All you have to do is mix together tomatillo sauce with the chicken and shredded cheese. Add a spoonful of the chicken mixture inside flour tortillas and roll them up. Place them in a baking dish and top them off with more tomatillo sauce and fresh onions and cherry tomatoes. Toast them in the oven until the tortillas get crispy and you have a quick and easy weekday meal.

enchiladas

Dinner Recipe One: Salisbury Steak with Green Beans

This is an easy to make classic dinner using hamburger steaks smothered in gravy with mushrooms and onion. This is a great way to dress up ground beef and use ingredients that you probably have on hand. You can use different variations of ground meat such as ground turkey or chicken. Instead of hamburger steaks, you can roll them up into meatballs. Serve them with roasted green beans or your choice of sides and you have an easy comfort classic dinner in less than 30 minutes.

salisbury steak

Dinner Recipe Two: Marinara Beef Stew with Squash Noodles

This is an easy beef stew recipe that you can whip up and eat throughout the week. The beef stew meat is perfectly tender and is the perfect comfort food that pairs well with squash noodles. To eliminate some prep work, use your favorite marinara sauce because it is already seasoned with garlic and other spices. We cooked ours up in a dutch oven, however, you can easily use an Instant Pot and have this ready in less than 40 minutes.

beef marinara

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Weekly Meal Plan for the Week of December 28, 2020

menu

We are ringing in the New Year with a week full of yummy dishes with healthy twists on some of our classic favorites.

Menu Breakdown

Breakfast Recipe One: Breakfast Taco Meat with Potatoes

The great thing about taco meat is that you can make them with just about anything and can eat it for breakfast, lunch, or dinner. For this recipe, we served it with oven-baked potato slices and sauteed bell peppers. However, you can easily make this with scrambled eggs and add some beans, salsa, and avocado. You can also serve it in a tortilla wrap and make it the perfect breakfast to go.

taco meat and potatoes

Breakfast Recipe Two: Air Fryer Honey Glazed Grapefruit with Yogurt & Cashews

This Air Fryer Grapefruit recipe is going to liven up your breakfast morning! Eating fruit is always a great way to start your morning. This meal is warm, juicy, and has a great pop of flavor. The sweetness of the honey pairs well with the bitter citrus flavors. Top it off with some greek yogurt and cashews for some creaminess and crunchiness all in one bite.

grapefruit

Lunch Recipe One: Chile Rubbed Cod with Grapefruit Coleslaw

This chile-rubbed cod with a fresh grapefruit coleslaw is perfect for a light and flavorful lunch during the weekday. The recipe starts with a flavorful dry rub using spices that you most likely already have in your pantry. Then it is dredged in corn starch to add a golden brown crisp when we pan fry it in a hot pan. It’s served on top of a refresh grapefruit coleslaw that makes any winter day bright.

cod and coleslaw

Lunch Recipe Two: Beef Zucchini Nachos

 Here is a low carb twist on a classic favorite. Nachos are usually deemed as unhealthy, but this version is full of veggies and still packed with the familiar flavors that we love in nachos. We’ve got perfectly seasoned ground beef with sweet bell peppers layered on top of roasted zucchini slices instead of chips. Just add your favorite toppings such as shredded cheese, guacamole, or salsa.

zucchini nachos

Dinner Recipe One: Ground Beef Cabbage Stir Fry

If you’re struggling to get vegetables into your diet, then you’re going to enjoy this beef cabbage stir fry. It’s full of vegetables and has a lot of great flavors. There are several vegetable options for veggies that you can use for stir fry. For this recipe, we used a mix of green and red cabbage. You can easily add sliced mushrooms, shredded carrots, and green beans.  This is an easy meal that you can have in less than 15 minutes.

beef stir fry

Dinner Recipe Two: Air Fryer Sweet & Sour Chicken Wings

This is an amazing recipe with crispy chicken coated in a sweet and sour sauce. The best part of the sauce can easily be made from some common pantry staples. All you need is canned pineapple, ketchup, rice vinegar, soy sauce, and sugar. Cooking the chicken wings in the air fryer is so simple and all you have to do is toss them in the sauce. In less than 20 minutes you have a healthier and tastier version of this classic take out meal.

chicken wings

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Weekly Meal Plan for the Week of December 21, 2020

meal prep

Since this is probably a week filled with the hustle and bustle of the holidays, we are keeping it simple with one pot and sheet pan meals.  We hope this week is filled with holiday joy for everyone. 

Menu Breakdown

Breakfast Recipes: Omelette Two Ways

You can’t go wrong with omelettes for breakfast. They can be filled with delicious ingredients like eggs, vegetables, herbs, and cheese, and they are also very nutritious and can make for the perfect way to start your day with energy. One of the reasons why we love omelettes is because omelettes can be made with pretty much any topping you like. Whether it is cheese, vegetables, or sausage, an omelette tastes good with lots of different ingredients. You can even top it off with fresh tomatoes, sour cream, or even salsa. It’s a great breakfast to make your own way!

omelette

Lunch Recipe One: Shrimp Soba Noodle

Shrimp soba noodle salad is one of our favorite Japanese recipes and is incredibly easy-to-make, so it’s perfect for beginners. The soba noodle is an underrated noodle that falls second to ramen in popularity and use. However, this buckwheat based noodle is as versatile as it is healthy, move over ramen there’s a new noodle in town. 

shrimp soba noodle

Lunch Recipe Two: Parmesan Chicken with Kale and Cauliflower Rice

This Parmesan Chicken and Kale and Cauliflower Rice recipe is easy and simply perfect for a light and refreshing weekday lunch. It’s a great low carb meal with minimal ingredients that you can make in less than 20 minutes. When it comes to eating healthy, it’s all about including a balance of proteins, veggies, smart carbs, and healthy fats. This meal delivers a powerhouse of nutrients that will help you meet your health goals.

parmesan chicken

Dinner Recipe One: Asian Glazed Salmon with Kale and Butternut Squash

There are many recipes you can use to prepare salmon, but one that never disappoints is an Asian baked salmon recipe. Our version of this is a baked sesame-ginger salmon. The marinated salmon soaks up the flavors of the ginger sesame dressing and it is then baked to perfection in the oven alongside seasoned kale and butternut squash. This quick-and-easy salmon recipe also only uses one sheet pan, which may be an even better benefit than the high sources of fiber and healthy fats you’ll find throughout this dish. We’ll take our Omega-3s with a clean kitchen any day. 

Salmon and Kale

Dinner Recipe Two: One-Pot Chicken Spaghetti

If there is anything more satisfying than a big serving of pasta goodness, it’s not having to clean the entire kitchen afterward. Our healthy chicken spaghetti recipe ticks both of those boxes. It is not only scrumptious but can be made in just one pot! One-pot pasta meals are a go-to when it comes to meal prepping because you’re reducing the amount of stovetop and oven space needed to complete it. 

chicken spaghetti

Meal Planning and Preparation Tips:

  • One-Pot Meals and Sheet Pan Recipes are the way to go if you are looking for easy ways to meal prep for the week. For this week, the Parmesan Chicken and Chicken spaghetti were prepared with one-pot recipes. The Salmon and breakfast roasted veggies were prepared in sheet pan recipes. Lastly, the shrimp soba noodle salad only required us to cook the soba noodles. All these meals were time savers and also prepared with fewer dishes.
  • Not only did we simplify meal prep with one pot and sheet pan recipes, we streamlined the ingredients so that you didn’t have to pile up your groceries with so many different foods. Instead, we bought ingredients in larger batches and spread them throughout the recipes to keep it simple. For this meal plan, we used bell peppers for our breakfast omelettes and Shrimp Soba Noodle Salad. We used mushrooms in our breakfast omelettes, Parmesan Chicken, and Chicken Spaghetti. We used Kale in both the Parmesan Chicken and Salmon recipe. 

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Weekly Meal Plan for the Week of December 14, 2020

meal plan

Even with three weeks left in the year, we are going to keep our meal prep strong so that we can ring in the new year with good health and good nourishment. Many say meal prepping feels restrictive and controlling, but to us, meal prepping means having more flexibility with mix-matching foods based on our moods. And we are in the mood for some hot, easy dishes that will get us through this season. 

Menu Breakdown

Breakfast Recipe One: Pork Loin and Eggs

Lean protein, eggs, and a side of red peppers will start your day off right and help keep you full until lunchtime. We set aside a few slices of the pork loin from our Island Spiced Pork Loin dinner recipe and served it with a fried egg and sauteed sweet red bell peppers. You can serve this in between a biscuit and even add a slice of cheese or even make a breakfast burrito out of these ingredients. Fill it with additional ingredients such as avocado and even a potato hash. 

pork and eggs

Breakfast Recipe Two: Apple Cinnamon Oatmeal

This apple cinnamon oatmeal is a warm breakfast that smells just like apple pie. You get bites of soft sweet apples simmered with cinnamon spices and sweetened with honey on top of warm oatmeal. It is so simple to make and you can easily take this with you if you are on the go. Feel free to add extra toppings such as chopped pecans and nutmeg spices.

apple oatmeal

Lunch Recipe One: Salmon Stuffed Avocado

Canned salmon is one of the most valuable pantry staples anyone should have on hand. This recipe is an easy no-cook meal where we combine canned salmon with avocados. This meal is full of omega 3 fatty acids from both the avocado and salmon. What you get is a salmon salad with fresh apples and veggies mixed in a spicy sriracha mayo sauce. This is a great low carb meal that will keep you full and fill you with many nutrients you need to get you through the day. 

salmon avocado

Lunch Recipe Two: Turkey Toscana Soup

This is a healthy turkey soup that is packed with soft tender potato slices, collard greens, and turkey sausage with Italian flavors. This soup is gluten-free and dairy-free with a rich broth that comes together in one pot in less than 30 minutes. The great thing about this soup is that you can easily swap out the ingredients and still get the same great flavors. If you want to keep this low carb, substitute potatoes with turnips. You can also use fresh kale or spinach in place of collard greens. Feel free to also enjoy it with a fresh crisp salad.

turkey soup

Dinner Recipe One: Turmeric Chicken with Coconut Braised Collard Greens

This oven-baked chicken and braised collard greens is the ultimate comfort meal with so much great flavor. We love roasted chicken because it’s easy to bake, but we leveled up the flavor with some turmeric spice and what we got was a beautiful golden brown chicken. You can also remove the skin from the chicken thighs to keep the calories lower or you can use your favorite chicken pieces such as chicken breast on the bone or even chicken tenderloin. We paired it with coconut braised collard greens with butternut squash. If you’re not a fan of collard greens, then you have to try this recipe and you might just change your mind. Cooking the collard greens in coconut milk and the butternut squash makes them taste sweet, soft, and rich. 

turmeric chicken

Dinner Recipe Two: Island Spiced Pork Loin with Apple & Butternut Squash Hash

This pork loin is flavored with a sweet and spicy island glaze with the flavors of chili powder, cinnamon, garlic, and brown sugar with a little bit of heat from sriracha sauce. We seared it to get a good crust on the outside and baked it in the oven to get it moist and tender inside that just melts in your mouth. We served it with roasted apples and butternut squash, but you can easily serve this on a bed of rice pilaf, a side salad, or even in a baguette and make a hot sandwich out of it. 

pork loin

Meal Planning and Preparation Tips

  • When it comes to meal prepping, we always try to keep our grocery list simple by using ingredients in different ways. For this meal plan, we used apples in our oatmeal, for our salmon stuffed avocado salad, and roasted it with butternut squash for our Island Spiced Pork Loin. We also saved some of our pork loins for our breakfast meal. We also used collard greens and coconut milk in both our Turkey Toscana Soup and in our braised greens. 
  • We also used simple cooking methods and streamlined our cooking steps so that we can spend the least amount of time in the kitchen. For this week, both our breakfast meals take less than 10 minutes. Our salmon lunch meal required no cooking, and the turkey soup was made in one pot to lessen the number of dishes. And we baked our chicken and pork loin in the oven. 

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Weekly Meal Plan for the Week of December 7, 2020

meal plan 7

With the cold winter weather, we wanted to bring in the heat with our dishes. We used harissa sauce to bring heat and a smokiness to our recipes. We also incorporated the earthy and nutty flavors of pistachio nuts to pack a powerful punch for nutrition and also bold flavors. And we can’t go through the winter months without incorporating one of our favorite winter fruits, the pomegranate. Pomegranates ripen during the winter months and bring vivid colors for meal appeal and are a superfood class of their own.

Menu Breakdown

Breakfast Recipe One: Egg Stuffed Peppers with Pistachio Pesto & Harissa Sauce

Baking eggs in the oven is one of our go-to cooking methods when it comes to making an easy breakfast. Typically we use up leftover veggies or dice up some sausage and bake eggs in a frittata or bake mini egg muffins. For this recipe, we took the same concept and decided to bake eggs in its own edible vessel. We sliced up bell pepper and removed the core and cracked our eggs into the wells. Just a few minutes in the oven and you have a sweet tender bell pepper with a baked version of a “sunny side up egg”. Just like any stuffed pepper, you can add additional ingredients such as herbs, other veggies, and top it off with your favorite sauce. We topped ours off with a sweet and smoky harissa sauce and a little bit of pistachio pesto to add a nice herb and nutty flavor. With additional slices of avocado, you’ve got a power breakfast to start off your day.

egg stuffed pepper

Breakfast Recipe Two: Pistachio Pomegranate Granola

Granola is nutritious and filling for breakfast. However, many varieties can contain excess sugar and unwanted preservatives. So making your own granola can help you avoid these unwanted ingredients, and it takes less than 5 minutes to make. We used oats that are filled with fiber and can help lower cholesterol. We added pistachio nuts because they provide healthy fats and are a good source of protein, fiber, and antioxidants. And since it’s the holiday season, we added pomegranate seeds. Not only do they add a bright red color, but they add a bright and tart burst of flavor. Just add a touch of honey and cinnamon to bring it all together.

granola

Lunch Recipe One: Baked Harissa Chicken Tenderloin with Pomegranate Seeds and Roasted Turnips

This Harissa chicken uses the sweet and smokey red chili pepper paste to create a bold, spicy, and flavorful dish. With all the cold weather, we wanted something to heat up our tastebuds. This easy and healthy harissa chicken is so quick to make and serve on top of a bed of salad. The chicken tenderloins are marinated in harissa paste for a sweet and spicy dish. It is a gluten-free and low carb way to boost flavor to any chicken recipe. To contrast the sweet and spicy flavors of the dish we added pickled flavors of pepperoncini peppers. We also sprinkled juicy pomegranate seeds for a bit of tartness and sweetness to cut through all the heat. We wanted to add extra veggies for our meal, so we also roasted up some winter vegetables such as diced turnips. This added some crunch to our salad in place of croutons. 

harissa chicken

Lunch Recipe Two: Hot and Sour Soup

This hot and sour soup is a favorite in Asian take out, and now you can enjoy it right at home. Drinking warm soup has been a method to keep illness away and strengthen digestion. It’s incredibly easy to make at home and you can customize it to suit your flavor preferences. This means you can adjust how “hot” and how “sour” you want the soup to be. You can easily upgrade the nutritional value by adding extra veggies. For this recipe, we kept the heat simple by using red pepper flakes, but you can use the traditional chili garlic sauce found in most recipes. The sour flavors came from rice vinegar, but you can easily use lemon juice. Typically you’ll find pork or tofu as the main protein sources, but we decided to just keep it simple with eggs. We used low sodium chicken stock and low sodium soy to limit the amount of sodium typically found in this soup. 

hot and sour soup

Dinner Recipe One: Pistachio Crusted Salmon with Roasted Asparagus

Salmon and asparagus are two food items that are nutritious and offer many health benefits. They often can stand on their own, but we wanted to bring bold and exciting flavors to this classic baked dish. Making this dish will make you feel like you are eating something from a gourmet restaurant and only requires minimal ingredients. The nutty pistachio mixed with the spicy dijon mustard tastes exquisite when combined with salmon. What makes this dish even better is that this elegant meal can be made in less than 20 minutes.  

pistachio salmon

Dinner Recipe Two: Instant Pot Harissa Beef Stew

You can’t go wrong with a basic beef stew. Beef stew is a standard dish in many cuisines with the warm and filling broth and the fork-tender beef that just brings so much comfort in the winter months. But we are always looking for ways to level up our meal prep and introduce new flavors. Many beef stews use tomato paste or tomato sauce as a base to flavor the soup. We took it up a notch and decided to use harissa sauce. It just added extra kick and smokiness to this slurpilicious stew. Most stews are paired with root vegetables such as carrots and potatoes. For this recipe, we opted for turnips. Turnips are a winter vegetable that is in season and are perfect for a low carb or keto alternative in place of potatoes. This hearty and flavorful beef stew is perfect for a chilly night. 

beef stew

Meal Planning and Preparation Tips

  • When it comes to meal prepping, many find themselves with leftover ingredients. Therefore, we are always aiming to use ingredients that we can overlap throughout meals. For this meal plan, we used harissa sauce in our breakfast stuffed peppers, oven-baked chicken tenders, and also instant pot harissa beef stew. Pistachios often come in a large bag, so we made pistachio pesto, added it to our granola, and used it as a crust topping for our salmon. 
  • To make sure we were able to cook all of our meals in the quickest way possible, we also incorporated recipes that use the same meal preparation, and also sequenced our cooking steps in the most efficient way. While we were waiting for the beef stew to cook in the instant pot, we baked three recipes in the oven: breakfast stuffed peppers, harissa chicken, and salmon with asparagus. Meanwhile, we had two stovetop dishes that took less than 15 minutes to cook: granola and the hot and sour soup.

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Weekly Meal Plan for the Week of November 30, 2020

menu 6

After a week of holiday meals, we are cleansing our palates with some citrus-flavored dishes. We could probably use a burst of freshness after all the comfort meals that we enjoyed last week! Citrus flavors have a unifying quality and bring crisp and refreshing flavors to meals. The best part is that they blend well with many different flavors and cuisines. Citrus fruits are also rich in multiple nutrients like vitamin C which help boost your immune system. We are bringing some zest to this season with a variety of simple recipes. 

Menu Breakdown

Breakfast Recipe One: Scrambled Eggs with Pork Carnitas and Pico de Gallo

Anytime we make a batch of pork carnitas, it’s always a good idea to set aside extra carnitas for breakfast. Eating the chewy shredded carnitas with soft scrambled eggs and fresh pico de gallo for breakfast is so satisfying. You can easily serve this meal between warm tortillas or even with a side of beans. If you have any extra veggies, such as bell peppers and potatoes, throw those in a skillet and serve them all together. You can also prepare your eggs soft and runny instead of scrambled eggs. Other toppings that will go well with this dish are fresh avocado, salsa, and cheese.

scrambled eggs and pork

Breakfast Recipe Two: Cranberry Orange Oat Muffin Bars

These tasty muffins are healthy and aren’t overly sweet with tangy pops of cranberries infused with citrus orange flavors. These muffins have oats that are 100% whole grain which digests slowly giving you energy throughout the morning. If you make a large batch, you can freeze these and thaw them out for later when you are in the mood for muffins. You can always pop them in the microwave and warm them quickly. They are also portable and make for a healthy on the go snack. 

cranberry muffins

Lunch Recipe One: Grilled Ginger Lime Chicken Salad with Mango Salsa

This ginger cilantro lime chicken is so simple to make. While the citrus-marinated chicken can stand on its own, we decided to pack it with more flavor with delicious mango salsa. The sweetness of the mango pairs perfectly with the tangy lime flavors and also the fresh herbs with the cilantro. We serve this with a bed of spring mix, but you can also serve this over cilantro rice or quinoa for an amazing meal. 

grilled chicken salad

Lunch Recipe Two: Grilled Orange Chili Steak with Orange Salsa

Flank steak is known for its hearty, beefy flavor. We marinated the steak with a citrus marinade and chili rub and topped it off with a flavorful orange salsa. We recommend using clementine segments since they are easier to peel and tend to be more juicy, sweet, and less acidic than other oranges. You can also serve the steak pieces in tortillas or on top of a bed of rice pilaf. You can easily turn this meal into a taco salad with extra veggies such as bell peppers, cucumbers, corn, and black beans. 

grilled steak salad

Dinner Recipe One: Pork Carnitas Tostadas

This is one meaty, rich, and savory dish with a burst of tangy flavors from the fresh limes and oranges. It’s so moist and tender and goes well on top of a crispy golden tostada. Once you shred the pork carnitas, you can also lay it flat across a sheet pan and put it under the broiler to crisp it up for extra flavor and texture. You can prep the pork the night before to get ahead. Feel free to customize these tostadas with your own toppings. If you’re looking for heat, you can add fresh jalapenos. Add acidic flavors by adding pickled red onions. We served this with a side salad, but you can also serve it with your favorite veggies or coleslaw. If you have extras or leftovers, you can save them for sandwiches. 

pork tostadas

Dinner Recipe Two: Air Fryer Orange Soy Glazed Chicken with Roasted Broccoli

When you think of air fryers you typically think of air fryer french fries or air fryer chicken strips and recipes that we normally throw in a deep fry. However, the air fryer does so much more. We marinated our chicken thighs with an Asian inspired citrus soy glaze marinade. The chicken thighs come out so juicy on the inside with the perfect crisp on the outside. They are perfect with a side of veggies or steamed rice. When you’re in a pinch for time, this is a healthier version of takeout with no deep frying and no added sugar and it can be made in just 20 minutes.

asian chicken thighs

Meal Planning and Preparation Tips

  • For this meal plan, we incorporated ingredients that overlapped throughout the meals. Therefore, we decided to use citrus ingredients such as lime and orange to be the shining star for flavors since they go well with many different cuisines. 
  • We also incorporated recipes that use the same meal preparation. For example, we used the prep technique of marinating our protein for our lunch salads. Then, we cooked them first on the grill pan to add a crispy char flavor, followed by transferring it to a sheet pan to finish cooking in the oven.
  • We also took advantage of two appliances (the Instant pot and Air Fryer) for two recipes. These appliances allow for low maintenance cooking so that that we can focus on other things in the kitchen.
  • For meal appeal, we topped things off with fresh pico de gallo versions with added fruit such as mango and fresh oranges throughout our meals.

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Weekly Meal Plan for the Week of November 23, 2020

menu

The holidays are always a crazy time of year, and it always seems like we are short on time and money. So this week we are keeping meal prep simple and keeping it stress free, especially since we are probably overwhelmed with what we are already going to make for the holiday meals. To save time and money, we used pantry friendly ingredients that we already have on hand. We also incorporated seasonal ingredients that we will be using in our classic thanksgiving meals such as cranberries, pecans, and green beans. 

Menu Breakdown

Breakfast Recipe: French Toast Muffins with Strawberries

French toast is such a classic breakfast and easy since you can use things that you already have in your pantry. For this week, we decided to change it up and make it into muffins. After all, who doesn’t love french toast or muffins? With this recipe, we get the best of both worlds in bite-size form. The great thing about this recipe is that you can use any choice of bread, even gluten-free options. All you need is eggs, milk, and your choice of sweetener. If you want to keep this dairy-free, you can also use coconut milk. This is definitely a great recipe for holiday mornings that are quick, delicious, and fun for the whole family. Serve it with your choice of fruit and top it off with pecans or your choice of nuts.

french toast muffins

Lunch Recipe: Cranberry Pear Chicken Salad

This recipe is a classic traditional mayo chicken salad with a holiday twist using seasonal ingredients loaded with the best seasonal flavors such as pears, cranberries, and pecans. Chicken salad is a staple in our weekly meal prep because you can easily use it as a salad topper, make a sandwich with it, or have it as a snack with crackers. This is a great light lunch option with seasonal flavors that you can enjoy right before the heavy Thanksgiving meals.

chicken salad

Dinner Recipe: Meatloaf Patties & Roasted Green Beans

While a classic meatloaf is baked in a loaf pan oven, we opted for hamburger patties and baked them flat on a sheet pan which took less time than traditional meatloaf. This method is a huge time saver, but you still get the classic flavors of meatloaf that we enjoy. You can serve these with your choice of sides. This week we kept it simple with roasted green beans. If you have leftovers, you can also enjoy these in-between toasted bread or hamburger buns. 

meatloaf patties

Leftover Suggestions

  • If you have leftover cranberries, you can use the rest for cranberry sauce or make a cranberry vinaigrette for salads. 
  • Since you are already purchasing green beans, go ahead and buy a large batch and prepare the green bean casserole which is a traditional Thanksgiving side dish.

This week can be a bit hectic with cooking, so if you need some ideas for holiday meals, be sure to check out our Easy Thanksgiving Recipe Ideas.