Healthy Weekly Meal Plan [Week of 2/12/24]

• Salt, pepper, garlic powder for seasoning
• 1 lb boneless chicken breast tenders
• 2/3 cup 2% greek yogurt
• 1/2 cup small curd cottage cheese
• 1/3 cup shredded cheddar
• 1/3 cup blue cheese
• ⅓-1/2 cup hot sauce I use Franks, plus more for drizzling
• 1/2 tablespoon chopped green onion optional
• 12 corn tortillas or sub flour for easier rolling
• Carrots and celery sticks

Dressing:

• ⅓ cup crumbled blue cheese
• 2/3 cup 2% Greek yogurt
• 1 tablespoon mayonnaise
• 1 tablespoon lemon juice
• 1 tablespoon white wine vinegar
• 1/8 teaspoon garlic powder

For the Cajun Seasoning

• 1/2 teaspoon sea or kosher salt
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 1/4 teaspoon black pepper
• 1/2 teaspoon onion powder
• 1/2 teaspoon dried oregano
• 1/2 teaspoon dried thyme
• 1/8 teaspoon cayenne pepper
• 1/8 teaspoon red pepper flakes optional

For the Jambalaya

• 6 teaspoon olive oil divided
• 1/2 lb chicken sausage sliced – I used fully cooked Andouille Sausage
• 1/2 lb medium sized raw shrimp cleaned and peeled
• 1/2 lb boneless skinless chicken thighs diced
• 1 1/2 cups brown rice
• 1 1/2 cups organic chicken stock or broth (3 cups for stovetop)
• 1 can diced tomatoes 14.5oz
• 1 onion diced
• 3 cloves garlic minced
• 3 stalks celery diced
• 2 bell peppers diced

For the Crab Cakes

• 2 teaspoons extra-virgin olive oil
• Olive oil spray
• 2 teaspoons butter or ghee
• 1/2 small onion finely minced
• 3 cloves garlic finely minced
• 1 pound jumbo lump crabmeat
• 1 cup fresh bread crumbs Use Gluten-free bread for GF Crab cakes
• 1 1/2 tablespoons mayonnaise
• 1 teaspoon Old Bay Seasoning
• 1 large egg white
• 1/2 lemon juiced
• 1-2 tablespoons freshly chopped chives
• 1/2 teaspoon salt
• Pepper
• Lemon wedges for garnish

For the Lemon Aioli 

• 1/2 cup mayonnaise
• 1 clove garlic minced
• 1 tablespoon chopped chives
• 3 tablespoons lemon juice
• 1/2 teaspoon lemon zest
• Kosher salt and freshly ground black pepper

• 3 cups gluten free rotini or penne pasta
• 2 cups low sodium chicken broth or water for stovetop, follow pasta package directions
• ½ teaspoon dry mustard
• ½ teaspoon garlic powder
• ½ -1 teaspoon salt
• 3 teaspoons butter
• 3 cups frozen butternut squash 1 10oz frozen bag
• 2 cups freshly shredded sharp cheddar cheese packed in tight
• 2 tablespoons Pecorino Romano or parmesan cheese
• 1/4 cup gluten free breadcrumbs (optional) you can make these easily by putting a slice of bread in your blender

• 1 lb Brussel Sprouts washed and dried
• Olive or avocado oil or avocado oil spray
• 2 Tablespoons Shaved Parmesan or pecorino romano
• ¼ tsp salt
• 2 slices nitrate free turkey bacon diced up small
• drizzle Hot honey

• 1 lb chicken breasts thinly sliced
• ¼ cup gluten free flour you can sub whatever flour you have on hand
• garlic powder to taste
• salt to taste
• black pepper to taste
• 2 tsp butter, vegan butter, or ghee
• 2 tsp olive oil
• 1 lemon juice of
• ⅔ cup chicken broth
• ¼ cup dry white wine
• 2 slices Mozzarella cheese thinly sliced
• Fresh parsley for garnish, optional
• Capers for garnish, optional

• 2-3 cloves of garlic chopped
• 1 shallot diced
• Olive oil cooking spray
• 3 teaspoons olive oil divided
• 1 ½ cups short grain brown rice
• ½ teaspoon salt
• ¼ cup dry white wine optional, can replace with extra broth
• 2 3/4 cups chicken broth or veggie broth
• 1 bunch thin asparagus spears woody ends cut off and the remaining stem chopped into thirds
• 8 oz baby portabella mushrooms
• 1 1/2 lb large shrimp raw, cleaned and deveined
• 2 tablespoons fresh lemon juice
• 1 teaspoon lemon zest divided use
• ½ cup parmesan cheese
• 1 tablespoon butter
• 1 cup fresh spinach chopped
• Garnish – fresh parsley or basil