Healthy Weekly Meal Plan [Week of 2/2/26]

• 2 teaspoons extra virgin olive oil
• 1 lb Italian Chicken Sausage
• 1 small yellow onion diced (or 1/2 of a large onion)
• 3 carrots peeled and diced
• 3 stalks of celery diced
• 3 cloves fresh garlic minced
• 2 cans cannellini beans drained and rinsed
• 3-4 cups chicken broth vegetable broth, or chicken stock, low-sodium
• 1 tablespoon tomato paste
• 1/2 teaspoon salt more to taste, as needed
• 1/4 teaspoon dried oregano
• 1/4 teaspoon dried thyme
• 2 bay leaves
• 2 cups fresh spinach or baby kale chopped
• optional topping – parmigiana reggiano pecorino romano, and/or a squeeze of lemon, You could also add red pepper flakes.

• 8 whole wheat or GF lasagna noodles
• Olive oil spray
• 1 pound ground sweet Italian chicken sausage don’t like? Use lean ground beef or turkey
• 10 oz frozen chopped spinach thawed and completely drained or 2 cups of of fresh spinach, chopped small
• 8 oz part skim ricotta or cottage cheese I used cottage cheese and it was GREAT!
• 1/3 cup grated Parmesan cheese
• 1 egg
• Salt and fresh pepper
• Sprinkle crushed red pepper optional
• 2 cups homemade or 1 jar of no sugar added, tomato pasta sauce (I like Rao’s)
• 1 cup mozzarella cheese shredded

• 1-2 lbs boneless skinless chicken breast
• 1 jar organic all natural salsa with no added sugar
• 1 lime

• 1-2 pounds chicken thighs or boneless tenderloins if you prefer
• 4 teaspoon butter or ghee
• Olive oil spray
• 2 cups sliced mushrooms
• 3 tablespoons diced shallots
• 3 cloves garlic minced
• Salt
• Pepper
• Garlic powder
• 3/4 cup Marsala wine
• 1/2 cup chicken stock
• 1 tablespoon tapioca starch, corn starch or rice flour (can sub whatever flour/thickener you have on hand)

• Olive oil cooking spray
• 1 ¼ lb lean ground beef or Italian poultry sausage removed from casing
• ½ onion diced
• 2 teaspoon olive oil
• 3 cloves garlic minced
• Himalayan salt
• ½ cup water to scrape off any burned bits
• 2 ¼ cups gluten free pasta
• 28 oz crushed tomatoes 1 large can
• 2 tablespoons fresh basil or 1 tsp dried
• 1 teaspoon oregano
• 2 cups chopped spinach
• ¾ cup ricotta cheese or sub low fat cottage cheese
• 1 cup freshly shredded or cubed mozzarella
• ⅓ cup Pecorino Romano or high quality Parmesan Cheese

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