Healthy Weekly Meal Plan [Week of 2/6/23]

• 1/2 cup Bob’s Red Mill chia seeds
• 3-4 tablespoons unsweetened cocoa powder or raw cacao powder
• 1/4 teaspoon salt
• 1/2 teaspoon of cinnamon optional
• 3-4 tablespoons pure maple syrup or honey
• 2 teaspoons vanilla extract
• 2 cups dairy free milk – almond or cashew are my favorites

Optional Toppings

• raspberries or other fruit
• homemade coconut whip cream – see this Strawberry Shortcake recipe for a quick tutorial

• 1- 24 eggs
• 1 cup water do 1 1/2 cups of water for over 1 dz eggs
• Ice water in large bowl deep enough to cover eggs completely

For the Homemade BBQ Sauce:

• 1/2 cup tomato paste
• 1/4 cup coconut aminos can sub low sodium soy sauce if not gluten-free
• 3 tablespoons pure maple syrup
• 2 tablespoons apple cider vinegar
• ½ tablespoon yellow mustard
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• Sprinkle sea or Himalayan salt and black pepper

For the Chicken: 

• 1/4 teaspoon garlic powder
• ¼ teaspoon salt
• ¼ teaspoon paprika
• Sprinkle pepper
• 1 -2 pounds boneless skinless chicken tenderloins or chicken breasts cut into smaller strips or chunks

For the Slaw: 

• 3 tablespoons cilantro
• 4 cups coleslaw mix or chop your own cabbage
• 1/4 red onion cut into skinny strips
• ½-1 jalapeno diced and seeds removed
• 4 teaspoons maple syrup or honey
• Juice from 2 limes
• 1 teaspoon olive oil
• Sprinkle of salt

• 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

• 8 corn tortillas
• Olive or avocado oil cooking spray
• 1 lb ground chicken beef, or turkey (or leftover meat as discussed in the post)
• 1 cup canned tomato sauce
• ½ teaspoon salt
• 1-2 tablespoons Salt Free Taco Seasoning
• 2 cups frozen cauliflower rice optional
• 1/2 -1 cup homemade or store bought pico de gallo or chopped cherry tomatoes
• ⅔ -1 1/3 cups freshly shredded sharp cheddar or your favorite cheese I love using the full amount of cheese -or- doing half shredded cheese and half of my 21 Day Fix Freezable Cheese Sauce
• Optional toppings: diced avocado or guacamole FIXers – this would add more blue
• Diced red onion
• Cilantro
• Jalapeños
• Plain greek yogurt

• 4-5 cloves garlic minced
• 1/2 teaspoon olive oil or olive oil spray
• 4 teaspoons butter, vegan butter, or ghee
• 4 teaspoons gluten free or whole wheat flour
• 1 3/4 cup original unsweetened almond or cashew milk
• 1/4 cup freshly shredded white cheddar cheese packed in tight
• 1/3 cup freshly shredded Parmesan Reggiano cheese packed in tight
• 2 tablespoon Pecorino Romano cheese or just sub extra Parmesan cheese
• Fresh ground pepper
• 1/4 teaspoon salt + more to taste
• Dash nutmeg and fresh parsley for garnish optional

• 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