Healthy Weekly Meal Plan [Week of 3/25/24]

For the Pot Pie

• 3 teaspoons butter or vegan butter divided
• 1 ½ lbs chicken breast or tenderloins diced up small and seasoned with salt and pepper
• 1 cup carrots diced
• 1 cup celery diced
• 1 cup yellow onion diced
• 3 cloves garlic minced
• ¼ cup gluten free 1:1 baking flour
• ½ cup almond milk
• 1 cup chicken broth or stock can sub veggie broth
• ¼ – ½ teaspoon salt to taste
• Dash black pepper
• Dash dried thyme
• ½ cup frozen peas

For the Biscuit Topping

• 1 cup gluten free 1:1 baking flour*
• 2 teaspoons baking powder
• ½ teaspoon salt
• 2 tablespoons butter or vegan butter melted
• ½ cup + 2 tablespoons almond or cashew milk

• 1 lb lean ground turkey
• 2 1/2 cups diced onion, tomato and peppers **you can use premade fresh salsa or 2 cans of Rotel
• 1/2 cup tomato sauce use homemade or no sugar added to count as a GREEN!
• 1 cup shredded zucchini
• 2 cups cooked quinoa
• 1 cup shredded cheddar or Mexican cheese blend
• 3 cloves garlic diced
• 1/3 cup avocado diced or sliced, optional
• 1 tablespoon chili powder + 2 tsp of cumin or 2T Salt Free Taco Seasoning
• fresh cilantro optional garnish

• 1 pound thinly sliced chicken breasts
• 2 extra large egg whites or sub whole egg
• 1 cup gluten free breadcrumbs you can use seasoned or unseasoned and season yourself with salt, garlic powder, and onion powder.
• Olive or avocado oil spray

For the Salad: 

• 1 ½ cups cold cooked quinoa
• 1 ½ cups black beans 1 can
• 1 cup cucumbers diced
• 1 cup grape tomatoes diced
• 1 cup mango diced
• 1 ½ cups bell peppers diced
• ½ cup red onion diced
• 3 tablespoons cilantro optional
• freshly diced jalapeno to taste
• Optional add ins:  avocado or feta cheese for some BLUE

For the Dressing: 

• Juice from 2 Limes you want around 2T of juice per lime, so grab extra in case your limes aren’t juicy
• 1 teaspoon olive oil
• 2-4 teaspoon maple syrup or honey honey is not vegan
• Sprinkle of salt

• 4 slices turkey bacon nitrate-free
• 1 teaspoon olive oil
• 1/2 medium red onion chopped
• 2 cloves garlic minced
• 28 oz crushed tomatoes
• 1/4 cup + 1 tablespoon of vodka be sure it’s gluten free if you need
• 4 tablespoons 2% plain Greek yogurt or sub 1/3 cup full fat coconut milk
• 1/3 cup Parmesan cheese and more for topping for dairy free, sub Violife or another dairy free parm
• 1 tablespoon chopped fresh basil
• 2 teaspoon dried oregano flakes
• Sprinkle salt
• 1/4 teaspoon red pepper flakes or more to taste (this is optional…feel free to leave out or add at the end to taste)
• 1 lb boneless chicken breasts baked or grilled and cut into bite sized pieces
• gluten free Penne Pasta or Zoodles

Shrimp: 

• 1 lb large wild caught shrimp peeled and deveined
• 2 teaspoons avocado or olive oil
• 2-3 tablespoon salt free taco seasoning
• ¼-½ teaspoon salt
• Zest of one lime

Street Corn Salad: 

• 4 cups corn can be fresh off the cob, frozen, or canned
• Cooking oil spray
• 3 teaspoons butter
• 2 cloves garlic minced
• 1/4 cup minced red onion
• 1 jalapeño diced and seeded
• 3 tablespoon minced cilantro
• 1/3 cup Cotija cheese you can sub feta if you want
• Chili powder
• Salt

For the dressing: 

• 2 tablespoon mayo
• 1 tablespoon plain Greek yogurt
• Juice from one lime
• 1/4 tsp chili powder

To Serve: 

• Bibb or Butter Lettuce Leaves and/or corn | flour tortillas
• Sliced avocado
• Diced mango
• Extra cilantro