Healthy Weekly Meal Plan [Week of 1/15/24]

• 1 cup diced carrots
• 1 cup chopped celery
• 1/2 diced onion
• 2 cloves garlic minced
• 1 zucchini cut in half moons
• 1 1/2 cups fresh string beans cut into bite size pieces
• 1 1/2 cups spinach
• 32 oz organic low sodium vegetable or chicken stock
• 28 oz diced tomatoes (I have also used 14 oz cans or fresh tomatoes too!)
• 1 cup water
• 1 lb boneless skinless chicken breasts
• Himalayan salt
• 2/3 cup Parmesan cheese
• Olive oil cooking spray

• Olive oil cooking spray
• 1 lb chicken tenderloins, chicken breast, or chicken thighs (I used a combination bc I love the richness that the thighs add to the broth)
• 1 cup chopped celery
• 2 cups chopped carrots
• 1 cup onion diced (about 1 small onion)
• 3 cloves garlic minced
• 4 cups low sodium chicken stock or broth
• 1 small head cauliflower washed and bottom leaves trimmed but still intact
• 1/4 cup unsweetened almond or cashew milk
• ½ teaspoon salt + pepper to taste
• 2 teaspoons butter
• Fresh parsley and/or thyme for garnish

For the Gluten Free Dumplings

• 1 cup gluten free baking flour be sure it has xantham gum in it or you will need to add – I love Bob’s Red Mill 1-1 Baking Flour. You can sub whole wheat or whole wheat pastry flour if you don’t need gluten free.
• 2 teaspoons baking powder
• ½ teaspoon salt
• 2 ½ tablespoons butter or vegan butter
• 3/4 cup of almond or cashew milk
• 1 tablespoon chopped fresh chives optional

1-2 T of homemade salt-free taco seasoning OR the following spices:

• 1 teaspoon chili powder
• 1/2 teaspoon ground cumin
• 1/2 teaspoon garlic powder
• 1/2 teaspoon oregano
• Sprinkle salt
• 1 lb ground meat I used 95% lean ground beef
• 1 lb mini peppers halved and seeded
• 2/3 cups shredded Cheddar cheese
• 2 cups prepared fresh salsa
• Fresh cilantro
• Lime
• Additional toppings – avocado, plain Greek yogurt, olives, etc

• 2 cups cauliflower rice thawed if frozen (although I have done it from frozen in a pinch!)
• 2 cups broccoli florets
• 1 lb chicken tenderloins cut into bite sized pieces
• 4 teaspoons rice flour or gf flour blend
• 4 teaspoons vegan butter, butter, or ghee
• 1 cup unsweetened original almond milk
• 1 1/3 cups shredded cheddar cheese use Daiya for dairy free!
• Himalayan salt

• 1 1/2 lb flank steak trimmed of any fat and sliced thin – about 1/2 inch strips (on a budget? This is amazing with lean ground beef, too! Just brown your meat first!)
• 2 teaspoons coconut oil can sub olive or avocado oil
• 1/4 cup honey
• 1/3 cup coconut aminos
• 1 tablespoon tomato paste
• 1/2 teaspoon sea salt
• 2 cloves garlic minced
• 1 tablespoon finely chopped ginger
• 2 teaspoons gluten free flour sub arrowroot or tapioca for paleo
• Matchstick carrots and/or thinly sliced red cabbage
• Cilantro and/or green onions for garnish
• Boston or Bibb lettuce

• 1 lb boneless skinless breast tenderloins or about 2 cups of shredded cooked chicken breast
• 1 cup chicken broth or water
• Salt
• black pepper
• garlic powder
• Olive oil spray
• ⅔ cup 2% plain Greek yogurt I love Fage brand
• ⅓ cup small curd cottage cheese I love Friendship whipped brand, drained of excess water (I use a small mesh strainer)
• 1/3 cup hot sauce
• 1/3 cup blue cheese
• 1/2 cup sharp cheddar cheese can double if desired – just increase the blue
• Garnish – green onion