Healthy Weekly Meal Plan [Week of 2/9/26]

• 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

• ½ tablespoon olive oil
• 1 medium white onion chopped
• 2 cloves garlic minced
• 1 tablespoon ground cumin
• 2 teaspoons chili powder
• 1/2 teaspoon dried oregano
• 2 cans mild green chiles
• 2 1/2 cups low-sodium chicken broth plus more at the end, if desired
• 2 15-ounce cans white beans, rinsed and drained
• ½ teaspoon salt plus more to taste
• 1 ½ pounds boneless skinless chicken breasts or thighs
• small head of cauliflower or half of a large trimmed of leaves, but stem intact
• ½ cup frozen corn
• Juice of ½ lime
• ⅓ cup fresh cilantro chopped

Toppings

• tortilla strips or chips
• shredded Mexican blend cheese
• extra cilantro
• avocado slices
• extra lime wedge

• Olive oil cooking spray I used my EVO
• 1 lb lean organic Italian poultry sausage removed from casing
• 3 cloves garlic minced
• 4 cups zucchini (about 2 zucchini) sliced into thin half moons
• 2 cups spinach chopped
• 1 cup homemade tomato sauce or no sugar added jar sauce
• 1 1/4 cup ricotta cheese
• 1 egg
• 1 tablespoon Parmesan cheese plus more for topping
• 1 cup shredded mozzarella cheese
• Fresh ground pepper
• 1 tablespoon fresh basil

• 1 tablespoon olive oil or oil from sun-dried tomatoes
• 1 lb boneless chicken thighs or chicken tenderloins
• salt + garlic powder
• 1 small onion diced
• ½ cup sun-dried tomatoes chopped
• 4 cloves garlic minced
• ½ teaspoon dried basil
• ½ teaspoon dried oregano
• 7 cups low-sodium chicken broth or stock
• 1 small head of cauliflower washed and stem cut (bottom leaves intact)
• optional: 1 ½ cups uncooked pasta gluten-free if necessary—I like Banza
• 2 cups chopped spinach
• ⅓ cup Parmesan cheese optional

• 2 lbs boneless skinless chicken thighs cut into 1 inch pieces, can sub chicken breasts
• avocado oil cooking spray
• salt to taste
• 2 garlic cloves minced
• 1 Tbsp fresh ginger minced
• 2 Tbsp bourbon or sub apple juice
• 1 1/2 Tbsp brown sugar or coconut sugar or sub maple syrup
• 2 Tbsp maple syrup
• 2 Tbsp naturally sweetened ketchup
• 1 tsp rice vinegar or apple cider vinegar
• 1/2 cup water
• 1/3 cup coconut aminos or tamari can sub soy sauce if not gluten free
• 1 Tbsp cornstarch can sub arrowroot for grain free
• 2 Tbsp green onions sliced, for garnish

• 2 -3 large zucchini and/or yellow squash sliced into half moons
• 2 teaspoon olive oil
• Salt and pepper
• Optional garnish Parmesan cheese and fresh herbs make a great garnish to finish off your side dish!

• 4 wild caught salmon fillets about 4-6 ounces each
• Cooking oil spray
• 1 tablespoon olive oil
• 1 tablespoon butter, vegan butter, or ghee
• 1-2 cloves garlic finely minced or grated
• 2 teaspoons lemon juice plus extra lemon slices for serving
• Salt and pepper to taste
• 1 tablespoon chopped parsley for garnish

• 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