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!!!!!
|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 & 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.
(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.
(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 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.
Fresh Spinach (2 packages)
Eggs (1 carton)
Whole grain bread
Lara Bar (2)
Carrot Sticks (12)
Deli-sliced Turkey (6 slices)
Lettuce (4 packages or heads)
Tuna (2 fillets)
Greek yogurt (3 individual cartons)
Brown Rice Elbow Pasta
Garlic (2 heads)
Diced tomatoes (3 14.5 ounce cans)
Cannellini beans (1 package dried or 3 cans)
Red onion (1)
Frozen mango (1 package)
Black beans (1 package dried or 1 can)
Red bell pepper (2)
Boneless, skinless chicken breasts (7)
Fresh or frozen sugar snap peas (3 cups or 1 package)
Sirloin steak (1 pound)
green onions (2 bunches)
Salmon fillets (4)
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
extra virgin olive oil
red wine vinegar
Red pepper flakes
Soy sauce or tamari
Sunday Prep (1 hour)
- Make Mango Salsa (10 minutes)
- Marinate Asian Beef (5 minutes)
- Spinach Quiche (10 minute prep – 45 minute cook)
- Marinate Fennel Lemon Chicken (20 minutes)
– freeze & reheat in sauce