Healthy Weekly Meal Plan [Week of 1/12/26]

For the Salad

• 6 cups romaine chopped
• 1 cup cucumbers chopped
• 1 cup cherry tomatoes halved
• ¼ cup pepperoncini or sliced banana peppers
• 1 cup chickpeas
• 8 slices nitrate free salami chopped
• 16 slices ham, turkey or deli meat of choice chopped
• 4 slices provolone chopped

For the Homemade Hoagie Dressing

• ⅓ cup olive oil extra virgin
• ¼ cup red wine vinegar I also love it with balsamic vinegar
• 2 Tbsp water
• 1 tsp dijon
• 1 tsp honey
• 1 tsp italian seasoning
• ¼ tsp salt
• ¼ tsp pepper

• 1 pound ground chicken
• 1 egg
• 1/2 cup seasoned gluten free breadcrumbs
• 2 tablespoons olive oil
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon kosher or sea salt + more for sprinkling over top
• olive oil cooking spray
• optional ⅓ cup parmesan cheese

• 2 teaspoons extra virgin olive oil WW sub cooking spray
• 1 yellow onion chopped
• 1 pound boneless skinless chicken thighs, breasts, or tenderloins
• 2 Tbsp salt free taco seasoning
• 2 cups salsa verde
• 4-6 cups low sodium chicken broth I would start with 4 and add extra if you like a brothier soup
• 1 cup white beans, drained (black beans would be yummy if you prefer that) (not following 21df? Use the whole can!)
• 1 cup frozen corn or sub more beans
• 3 cups frozen cauliflower rice
• 2 Tbsp lime juice juice from one lime
• 2 cups chopped kale if you buy the bagged, pre-chopped kale, pick out the tough stems (can sub zucchini)
• 1/2 cup cilantro leaves and stems, finely chopped (optional but omggggg)
• salt, optional
• Optional toppings: corn tortillas made into tortilla strips, chopped avocado, plain Greek yogurt, shredded cheddar or pepper jack cheese, and green onions.

Burger Bowls:

• 1 lb Lean Ground Beef
• salt to taste
• Garlic powder to taste
• 2 cups Cherry Tomatoes halved
• 3 heads Romaine hearts washed, dried, and chopped
• 1/2 cup Freshly shredded cheddar cheese
• 1 avocado sliced
• Dill pickle slices round hamburger pickles work great
• 1/4 cup Red Onion finely diced
• 1 Cucumber seeded and chopped

Fries:

• 2 Russet Potatoes
• Avocado oil spray can sub olive oil spray
• salt to taste

Special Sauce:

• ¼ cup plain low fat Greek yogurt
• ¼ cup naturally sweetened ketchup
• 1/2-1 Tbsp maple syrup You can omit!
• 2 Tbsp yellow mustard
• 2 tsp mayo
• 1 Tbsp pickle juice
• sprinkle salt, garlic powder, onion powder, and paprika

Kung Pao Sauce:

• 4 tablespoons coconut aminos
• 3 tablespoons honey or maple syrup
• 1 1/2 tablespoon rice vinegar
• 2 1/2 teaspoons toasted sesame oil
• 1/2 teaspoon chili garlic paste or sub sriracha to taste (I used 1/2 tsp and then added more at the end to my bowl)
• 2 cloves garlic pressed or minced
• 2 teaspoon fresh ginger grated or minced
• 1 teaspoon arrowroot powder or cornstarch

Chicken and Veggie Ramen Stir Fry:

• 2 brown rice ramen noodle cakes
• Hot tap water
• 1 lb chicken tenderloins cut into bite sized pieces
• 3 teaspoons olive oil or coconut oil divided
• 1 1/2 cups fresh broccoli florets cut into small pieces
• 2 cups sliced bell peppers I used 2 green peppers
• 1/2 cup sliced yellow onions
• 1-2 tablespoons water
• 2 cloves garlic minced
• 1 tablespoon fresh ginger minced
• Salt

• 4 large green bell peppers tops, ribs and seeds removed
• 1 lb extra lean grass fed ground beef
• 2 cups homemade or no sugar added tomato sauce we love Rao's
• 2 cloves garlic minced
• 1/2 onion chopped
• 2 cups shredded zucchini or zoodles
• 1 1/3 cups shredded Italian cheese blend
• Fresh basil
• Salt and pepper to taste