Healthy Weekly Meal Plan [Week of 1/22/24]

• 4 teaspoons olive oil
• 1 ½ pounds ground turkey
• 1 small or ½ large onion diced
• 3 cloves garlic minced
• 15 oz black beans 1 can
• 14.5 oz fire roasted tomatoes 1 can
• 2 cups kale chopped into small pieces
• 2 med/large sweet potatoes diced (measure about 4 cups)
• 2 cups chicken stock
• 3 tablespoons salt free taco seasoning
• 1 tsp chili powder use less to taste
• 1/4 tsp cayenne optional
• Salt and pepper
• 1 tsp Maple syrup optional add-in
• Optional toppings: cheddar cheese, cilantro, chives, avocado

• 2 cups tomato sauce
• ¾ cups low sodium chicken broth
• 4 teaspoons chili powder
• 1 teaspoon cumin
• 1/4 tsp salt plus more for chicken
• ½ teaspoon garlic powder
• ½ teaspoon onion powder
• ½ teaspoon oregano
• 1.5 pounds chicken breast
• 2 cups diced green bell pepper
• ½ cup diced onion
• 6 thin corn tortillas I use Mission brand – 3 for 1 yellow
• 1 cup black beans
• ⅔ – 1 1/3 cups of freshly shredded cheddar cheese

Toppings

• plain Greek yogurt, cilantro, fresh pico de gallo, diced avocado

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

Ginger Sauce

• ½ medium onion quartered
• Fresh ginger – I used about a 1 inch piece
• 1 tsp lemon juice + lemon zest
• 2 Tbsp rice vinegar
• 1 tsp maple syrup or honey
• 1/2 cup coconut aminos

Yum Yum Sauce

• 1/2 cup Mayo
• 4 tsp naturally sweetened ketchup
• 1 tsp rice or apple cider vinegar
• 1 tsp butter melted
• 1/2- 1 tsp paprika
• 1/2- 1 tsp garlic powder
• salt sprinkle, to taste

Hibachi Steak

• 1 lb sirloin or NY strip steak chopped into bite sized pieces
• 2 tsp avocado oil
• 1 tsp sesame oil divided use
• 2 tablespoon butter divided use
• 1/4 large onion or ½ small cut into thick slices
• 2 cups (8oz) baby bella mushrooms sliced
• 2 cups (about 1 large or 2 small) zucchini chopped
• 2 cloves garlic minced
• 3 ½ tablespoons coconut aminos divided use
• Green onion optional garnish
• salt to taste
• Pepper to taste

• 2 ½ cups brown rice cooked and cooled
• 2 eggs
• 2 tsp avocado oil or sub additional butter
• 3 ½ tsp butter, vegan butter, or ghee divided
• 2 carrots chopped small
• ½ onion diced
• 2 cloves garlic minced
• 1 Tbsp fresh ginger minced
• ½ cup frozen peas
• 4 Tbsp coconut aminos
• ½ tsp sesame oil
• salt
• green onions finely sliced