Weekly Meal Plan

Hi Friends! It's Sunday and I know most of you are having to plan out your week: schedules, to do lists, and meal plans -- the task can kind of feel like you're vacuuming maple syrup -- it's not quite working, it's  sticky, and you just kind of hope it'll go away by itself. So, I'm gonna just love on you a little and do the meal planning for you this week. You can use all of these or just a few as needed. 

I pulled some yummies from my Instagram account and planned FIVE dinners and TWO lunches to rotate.

DINNERS

1. Teriyaki Turkey Wraps 

Start by cooking rice per package directions, but cook in broth (hi flavor!). In a separate pan, Brown 2 lbs ground turkey, after a few min, add 1 bell pepper, diced and 1 onion, diced, and 1 can diced water chestnuts, drained. after everything is browned, and soft, add 3/4 cup teriyaki sauce. Stir through and allow to simmer for a few min. To serve, spoon in rice in a lettuce cup and then the teriyaki mixture over it and ENJOY. simple and delicious!

2. Coconut Cilantro Lime Shrimp + Zoodles

1 cup canned coconut milk
Juice of 1 lime
1 tsp Lime zest
2 Tbsp cilantro, chopped
3-4 garlic cloves, minced
Pink salt+ Pepper to taste
1 lb shrimp
2 1/2 zucchini
Combine coconut milk, lime juice, zest, cilantro, garlic, pink salt, + pepper in a bowl. Place all shrimp in same bowl until well coated. Let marinate in the fridge for at least 15-30 min. Spiralize those zucchini’s while you wait. Melt a bit of coconut oil in a pan, and spoon shrimp and all coconut sauce into the pan. Cook for 5 min or so or until shrimp is looking more translucent. In another pan, drizzle some olive oil, and add zoodles with pink salt and pepper. Cook and toss until tender, but before soggy. Place zoodles on a plate, top with shrimp + coconut mixture + sprinkle some more cilantro on top. BAM. I think that took about 20 min 

3. Cauliflower Fried Rice 

Here's the how to: a bit of coconut oil in a pan, add in cubed chicken tenders with pink salt + pepper. Cook until done + take out of pan. Add in pan sesame seed oil + frozen carrots + minced garlic. Cook for a few min + carrots thaw, add in frozen peas + frozen riced cauliflower. Drizzle a bit more sesame seed oil over it all and toss until warmed. Add the chicken back in and drizzle in coconut aminos, toss together until all well coated, add more as needed. Make a well in the middle of pan and pour in two whisked eggs. Scramble the eggs in the middle + stir everything until combined. Boom! You're done. A one pan meal, which has to be a love language category, right?

4. Baked Chicken Breast, Sweet Potato, Roasted Asparagus

Hands down my favorite way to prepare chicken breast in a simple and versatile way is Gimme Some Oven's method. Throw some sweet potatoes in the oven and cook until tender. Afterwards, put chicken and asparagus (drizzle with olive oil, pink salt, and pepper) in the oven to roast together. 

5. Chicken Black Bean + Sweet Potato Bowl

Peel + cut 2 sweet potatoes in small cubes. Pile up on a baking sheet, drizzle with a little bit of coconut oil + season with pink salt, chili powder, + cumin. Roast 425 for 15 min, flip around + 5-10 more min until desired crispness. In the meantime, cook up some quinoa in broth according to directions. Cut up chicken tenders (a little more than 1lb) into bite size pieces. Add a small amount of oil to a skillet. Add chicken + season with chili powder, cumin, pink salt, oregano, + onion powder. Cook until done + browned a bit. Add in drained + rinsed black beans to warm through, and add in sweet potatoes at the end. Mix together + squeeze fresh lime juice all over it. In a bowl, layer chopped lettuce, quinoa, chicken mixture, cilantro, plain Greek yogurt (sub for sour cream) + avocado if you have it. Alternative: we also roll this up as burrito in a whole wheat tortilla and it’s delicious, too!

LUNCHES

1. Turkey Burger, Fried Egg, and Arugula + Green Smoothie

Two small turkey patties on a bed of arugula + spinach with a fried egg and hot sauce. so yum! Take ground turkey meat and season with pink salt, pepper, oregano, nutritional yeast, or anything else you might like. Cook on both sides until done in the middle.  Top it over a bed of arugula and cook up 1 egg. I rounded it out with a bomb smoothie -- huge handful of spinach, 1/2 cup coconut water + 1/2 cup almond coconut milk + 1/2 frozen banana + frozen pineapple + frozen zucchini + grated fresh ginger. Boom.

2. Baked Chicken, Spiralized Sweet Potatoes, Roasted Cauliflower, and Spinach

The best part is you can just prep all of these things at the beginning of the week, then when you are ready, warm it up and pile it up. Remember that Baked Chicken from the dinners above? Just make a few extra chicken breasts for lunches. Simple! 

FOR THE CAULIFLOWER: heat oven to 425. Cut cauli into florets and gather in a pile. Lightly drizzle with olive oil, add pink salt + curry powder. Massage that cauli, makes the oil + spices get in all the crevices. Spread out on a pan + Roast for 15 min, toss, then 5-10 more min or until desired crispness. FOR THE CHICKEN: add a drizzle of olive oil to an iron skillet + turn on medium heat. Combine pink salt, pepper, basil, and lots of nutritional yeast, and season the chicken on both sides. Cook on both sides, low and slow, slice and place in bowl.

FOR THE SWEET POTATO NOODLES: peel sweet potato and spiralize. In same iron skillet, toss the noodles in the remaining juices + bits (hello flavor!) then place in the bowl. 

BREAKFASTS

1. Loaded Toast 

Toast + Siggi's Dairy Vanilla yogurt + granola + blueberries + drizzled PB

2. Sweet Potato Pancakes 

1/2 baked sweet potato or 1 small sweet potato + 2 eggs + 1 tbsp chia seeds + 1/2 tsp vanilla extract + lots of cinnamon (I didn’t measure) + a drizzle of pure maple syrup (optional. You can save it for the toppings if ya want). Mash aaalll that goodness together until well combined. Melt coconut oil in a skillet + scoop 1/4 cup “batter” for each pancake. This made about 4. I topped this with nut butter and had a side of strawberries.


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