Meal Plan for the Busy Woman

Meal Plan for the Busy Woman

Several friends and I sat down the other night for a party and get together!  It was wonderful!  Great Wine!  Great Food!  Great Conversation!  Great Laughs!  Great Women!

I could have stressed over all the prep and cooking, but instead I prepped all week and everything came together stress free in under 1 hour!

That’s 4 meals, dessert, apps and sides all cooked and ready to go in under 1 hour!!!!

Today, I’m sharing a complete 1 week meal plan, including ALL the meals, Plus MORE, from my dinner party.

Meal Plan, Recipes, Shopping List & Prep Guide to make getting meals on the table easy throughout the week….DONE!!!!

Just Print, Shop and Enjoy!!!!!

 

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Breakfast Banana Oatmeal Smoothie Blend 1 banana, 1 cup almond milk, 1/2 cup oatmeal (dry), 1 tablespoon protein powder, 1 tablespoon ground flaxseed, 1 teaspoon honey 1/2 cup oatmeal, 1 cup frozen raspberries, 1/2 cup almond milk & 1/2 teaspoon honey (microwave for 2 minutes) Spinach & Egg Sandwich         1 teaspoon olive oil, heated in a saute pan, 1 cup spinach sautéed till wilted, add 1 egg and scramble.  Top on 1 piece of buttered whole grain toast 1/2 cup oatmeal, 1 cup frozen raspberries, 1/2 cup almond milk & 1/2 teaspoon honey (microwave for 2 minutes) Banana Oatmeal Smoothie Blend 1 banana, 1 cup almond milk, 1/2 cup oatmeal (dry), 1 tablespoon protein powder, 1 tablespoon ground flaxseed, 1 teaspoon honey Leftover Spinach Quiche Spinach & Egg Sandwich         1 teaspoon olive oil, heated in a saute pan, 1 cup spinach sautéed till wilted, add 1 egg and scramble.  Top on 1 piece of buttered whole grain toast
Snack 1 apple & 10 almonds 1 Lara Bar (granola bar) 1 banana sliced with 1 tablespoon nut butter 1 Lara Bar (granola bar) 1 apple & 10 almonds 1 banana sliced with 1 tablespoon nut butter 6 carrot sticks with 2 tablespoon humus
Lunch Turkey Sandwich     3 slices turkey, 2 leaves lettuce, 2 tomato slices, 2 slices avocado & 1 teaspoon dijon mustard on 2 slices whole grain bread Apple-Almond Tuna Salad Combine 1 cup tuna, 1/2 cup greek yogurt, 1/2 cup chopped apple, 1 tablespoon almonds chopped, & 1/2 teaspoon chopped parsley.  Served over 3 cups lettuce Strawberry Chicken Salad  Toss 3/4 cup diced chicken (leftover from Monday dinner), 3 cups chopped lettuce, 1/2 cup sliced strawberries, 10 walnuts chopped, 2 teaspoon red wine vinegar and 1 teaspoon extra virgin olive oil Leftover Tuscan Bean & Pasta Stew Strawberry Chicken Salad  Toss 3/4 cup diced chicken (leftover from Monday dinner), 3 cups chopped lettuce, 1/2 cup sliced strawberries, 10 walnuts chopped, 2 teaspoon red wine vinegar and 1 teaspoon extra virgin olive oil Apple-Almond Tuna Salad Combine 1 cup tuna, 1/2 cup greek yogurt, 1/2 cup chopped apple, 1 tablespoon almonds chopped, & 1/2 teaspoon chopped parsley.  Served over 3 cups lettuce Turkey Sandwich     3 slices turkey, 2 leaves lettuce, 2 tomato slices, 2 slices avocado & 1 teaspoon dijon mustard on 2 slices whole grain bread
Snack 3 carrot sticks  3 celery sticks  2 tablespoon humus 1 hardboiled egg with cucumber sliced sprinkled with sea salk 3 carrot sticks  3 celery sticks  2 tablespoon humus 3/4 cup greek yogurt, 1 tablespoon ground flaxseed, 1 tablespoon chopped walnuts, 1 teaspoon honey 1 hardboiled egg with cucumber sliced sprinkled with sea salk 3/4 cup greek yogurt, 1 tablespoon ground flaxseed, 1 tablespoon chopped walnuts, 1 teaspoon honey 1 kiwi & 14 walnuts
Dinner Tuscan Bean and Pasta Stew Chicken with Mango Salsa and spicy peas Asian Beef with rice pilaf mexican style and a salad Roasted Salmon Spinach Quiche Lemon Chicken w/broccoli Meatballs and sauce with a side salad

 

Tuscan Bean and Pasta Stew

Tuscan Bean and Pasta Stew

Tuscan Bean & Pasta Stew

12 ounces uncooked brown rice elbow pasta

2 tablespoon extra virgin olive oil

2 onions minced

2 garlic cloves minced

1 teaspoon dried thyme

1 teaspoon dried sage

1 pinch red pepper flakes

3/4 teaspoon salt

10 ounces fresh spinach

2 14.5 ounce cans diced tomatoes

1/4 cup fresh basil, minced

3 cups cooked or canned cannellini beans

 

Cook pasta according to package.  Drain and set aside.

Heat olive oil in a dutch oven.  Add onion and garlic.  Saute for 5 minutes.  Add thyme, sage, red pepper and 1/2 teaspoon salt.  Saute for 1 minute.

Add spinach, tomatoes and remaining salt to onion mixture.  Cook, covered for 10 minutes, stirring occasionally.  Add the basil, beans and cooked pasta.  Heat through.

Season with parmesan cheese.

 

 

Chicken with Mango Salsa

(served with spicy peas)

1/2 cup finely minced red onion

1.5 cup diced frozen mango (defrosted)

1.5 cup black beans, cooked or canned

1/2 cup finely diced red bell pepper

3 tablespoon chopped fresh cilantro

2 tablespoon fresh lime juice

2 teaspoon minced garlic

1/8 teaspoon salt

freshly ground black pepper and cayenne to taste

4 6 ounce boneless, skinless chicken breasts

salt to taste

garlic powder to taste

poultry seasoning to taste

extra virgin olive oil

3 cups fresh or frozen sugar snap peas

 

Combine onion, mango, black beans, red bell pepper, cilantro, lime juice, garlic and salt.

Sprinkle chicken on both sides with salt, garlic powder and poultry seasoning.  Heat a frying pan with olive oil.  Cook chicken 4 minutes both sides.  Serve with salsa.

Steam sugar snap peas for 3 minutes.  Sprinkle with cayenne pepper, sea salt and olive oil.

 

 

Asian Beef

(with red pepper brown rice pilaf & side salad)

1 pound sirloin steak, slice thin

8 green onions, sliced

1/4 cup soy sauce or tamari

1 tablespoon honey

2 teaspoon sesame oil

1/2 teaspoon garlic powder

1/4 teaspoon ginger

1 tablespoon sesame seeds

1 cup brown rice

1 red bell pepper minced

1 tablespoon cilantro chopped

 

Whisk together soy sauce, green onions, honey, sesame oil, garlic powder and ginger.  Add sliced steak.  Marinate at least 1 hour.

Cook steak under broiler or on a grill.

Cook brown rice according to package.  In the last 2 minutes add red bell pepper & cilantro.

Serve with side salad.

 

Salmon-FIllet

Roasted Salmon

(with green beans)

4 salmon fillets

2 teaspoon extra virgin olive oil

sea salt & black pepper

juice of 1 lemon

1 bunch of green onions, trimmed

1 package frozen green beans

1/4 cup toasted almonds

 

Preheat oven to 450degrees

Prepare a baking dish with a light coating of olive oil.  Place salmon fillets skin side down.  Brush with olive oil.  Sprinkle each fillet with sea salt and black pepper.  Squeeze the juice of the lemon over the salmon.  Lay the green onions on top

Roast the fillets in the oven for 10 minutes.

 

Heat a skillet with 1 teaspoon olive oil, add green beans and salt. Cook 1

minute. Add 2 tablespoon water and cook 3 minutes. Add almonds and

serve with salmon

 

Crustless Spinach Quiche

2 packages frozen spinach, thawed, excess water squeezed out

2 cups monterey jack cheese, shredded

3 eggs, whisked

1 cup almond milk

1 tablespoon onion powder

1/4 teaspoon salt

1/4 teaspoon white pepper

1 teaspoon dry mustard

 

Preheat oven to 375degrees

Mix all ingredients together.

Pour into a pie plate and cook for 45minute to 1 hour.

 

 

Fennel & Lemon Chicken with broccoli

1 tablespoon fennel seeds

zest of 2 lemons

1/3 cup fresh lemon juice

1/4 cup honey

1/3 cup olive oil

4 teaspoon salt

3 pounds boneless, skinless chicken breast, cut into 1” cubes

3 cups chopped broccoli

 

Add all ingredients together except broccoli and marinate overnight or longer.

Place in a hot skillet and cook till no longer pink.  Add broccoli and cover, till cooked through, approx. 5 minutes.

 

Meatballs ready to be frozen to use later in the week

Meatballs ready to be frozen to use later in the week

 

Meatballs and sauce 

(with a side salad)

1 pound ground turkey

1 pound ground beef

2 onions, chopped

1 egg, lightly beaten

1 cup gluten free bread crumbs

2 tablespoon parsley

2 tablespoon basil

2 tablespoon oregano

6 cloves garlic, minced

1 teaspoon sea salt

1 teaspoon ground black pepper

1/4 teaspoon red pepper flakes

1 14.5 ounce can diced tomatoes

 

Preheat oven to 400degrees

 

In a large bowl combine turkey, beef, 1/2 onion, egg, bread crumbs, spices, 1/2 garlic, red pepper flakes, sea salt & black pepper.

Prepare a baking sheet with a light coating of olive oil.  Using a tablespoon, make meatballs.  Place in a hot oven and bake for 20 minutes.

In a saute pan, heat 1 tablespoon extra virgin olive oil.  Add remaining onion and garlic.  Cook 5 minutes.  Add diced tomatoes, red pepper flakes, parsley, basil & oregano (same amounts as used to make meatballs).  Season with salt and pepper to taste.

Add meatballs to sauce and heat through.  Serve with a side salad.

 

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Shopping List

Bananas (4)

Almond Milk

Oatmeal

Protein Powder

Ground Flaxseed

Honey

Frozen raspberries

Fresh Spinach (2 packages)

Eggs (1 carton)

Whole grain bread

Butter

Apples (4)

Lara Bar (2)

Nut Butter

Carrot Sticks (12)

Humus

Deli-sliced Turkey (6 slices)

Lettuce (4 packages or heads)

Tomato (2)

Avocado (1)

Tuna (2 fillets)

Greek yogurt (3 individual cartons)

Almonds

strawberries

Walnuts

Cucumbers (2)

Kiwi (1)

Brown Rice Elbow Pasta

onions (4)

Garlic (2 heads)

Diced tomatoes (3 14.5 ounce cans)

Fresh basil

Cannellini beans (1 package dried or 3 cans)

Parmesan Cheese

Red onion (1)

Frozen mango (1 package)

Black beans (1 package dried or 1 can)

Red bell pepper (2)

Fresh cilantro

Lime (1)

Boneless, skinless chicken breasts (7)

Fresh or frozen sugar snap peas (3 cups or 1 package)

Sirloin steak (1 pound)

green onions (2 bunches)

Brown rice

Salmon fillets (4)

Lemon (3)

Frozen green beans (1 package)

Frozen spinach (2 packages)

Monterey jack cheese

Broccoli (3 bunches)

Ground turkey (1 pound)

Ground beef (1 pound)

Gluten free bread crumbs

 

 

Pantry

extra virgin olive oil

dijon mustard

parsley

red wine vinegar

Dried thyme

Dried sage

Red pepper flakes

Sea salt

Cayenne pepper

Garlic powder

Poultry seasoning

Soy sauce or tamari

Sesame oil

Ginger

Sesame seeds

onion powder

White pepper

Dry mustard

Fennel Seeds

Basil

Oregano

 

Sunday Prep (1 hour)

  1. Make Mango Salsa (10 minutes)
  2. Marinate Asian Beef (5 minutes)
  3. Spinach Quiche (10 minute prep – 45 minute cook)
  4. Marinate Fennel Lemon Chicken (20 minutes)
            – freeze & remove from freeze Thursday night to thaw in fridge)
      5.  Make Meatballs (20 minutes prep – 20 minutes cook)

            – freeze & reheat in sauce

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