Healthy Weekly Meal Plan [Week of 9/22/25]

For the Salad:

• 1 cup quinoa cooked
• 15 oz chickpeas drained and rinsed
• 2 cups cucumbers chopped, I used persian
• ½ cup red onion minced; soak to get rid of the bite
• 1 yellow bell pepper diced small
• ⅓ cup feta cheese crumbled
• ⅓ cup roasted salted pistachios chopped
• 1/2 cup fresh parsley finely chopped
• 1/2 cup fresh mint leaves finely chopped

Optional for serving:

• 1-2 cups chopped spinach and/or arugula optional for serving
• 3 cups your favorite protein diced chicken, shrimp, etc.

For the lemon dressing:

• 1/4 cup lemon juice
• 1/4 cup extra virgin olive oil
• 1 Tbsp honey
• salt and pepper to taste

• 2 teaspoons olive oil
• 1 lb spicy or sweet Italian poultry sausage removed from casing
• 1/2 onion diced
• 4 cloves garlic minced
• 1 1/2 cups uncooked gluten free pasta
• 2-4 cups fresh broccoli florets
• 2 cups low sodium chicken broth or stock
• Crushed red pepper
• 2/3 cup Parmesan cheese can omit for WW

• 2 teaspoons extra virgin olive oil WW sub cooking spray
• 1 yellow onion chopped
• 1 pound boneless skinless chicken thighs, breasts, or tenderloins
• 2 Tbsp salt free taco seasoning
• 2 cups salsa verde
• 4-6 cups low sodium chicken broth I would start with 4 and add extra if you like a brothier soup
• 1 cup white beans, drained (black beans would be yummy if you prefer that) (not following 21df? Use the whole can!)
• 1 cup frozen corn or sub more beans
• 3 cups frozen cauliflower rice
• 2 Tbsp lime juice juice from one lime
• 2 cups chopped kale if you buy the bagged, pre-chopped kale, pick out the tough stems (can sub zucchini)
• 1/2 cup cilantro leaves and stems, finely chopped (optional but omggggg)
• salt, optional
• Optional toppings: corn tortillas made into tortilla strips, chopped avocado, plain Greek yogurt, shredded cheddar or pepper jack cheese, and green onions.

• 1/2 tablespoon olive oil
• 4 thinly sliced chicken breasts 1 lb
• 1/4 teaspoon pepper
• 1/4 teaspoon Himalayan salt
• 3 cloves garlic diced
• 1 cup crushed tomatoes 2 cups if you are serving this with zoodles or pasta
• 1/2 teaspoon dried oregano
• 1/2 teaspoon dried basil
• 1/4 teaspoon crushed red pepper flakes
• 1 cup shredded mozzarella cheese 2B Mindset can use low fat
• 1 tablespoon Parmesan cheese

• Cooking oil spray
• equal parts rice and water

• 2 teaspoons olive oil
• 1 1/2 pounds flank steak sliced very thin against the grain
• 1/2 cup diced shallots about one whole shallot
• 2 cloves garlic minced
• 1 teaspoon freshly grated ginger
• 2/3 cup beef stock or sub water
• 1/3 cup coconut aminos or sub low sodium soy sauce
• 2 tablespoons + 1 teaspoon honey
• 3 1/2 cups broccoli florets
• 1/2 tablespoon arrowroot or your favorite thickener/flour cornstarch also works well
• Scallions
• 1/4 teaspoon salt
• Crushed red pepper

For sauce:

• 1 tablespoon maple syrup
• 2 teaspoons white wine vinegar
• ⅓ cup coconut aminos
• 1 tablespoon peanut butter or almond butter
• 1 teaspoon sesame oil
• 1-2 tablespoons minced ginger I do 2+
• 1 clove garlic

For chicken mixture:

• 1 lb lean ground chicken WW, use 98% FF
• 2 teaspoon olive oil
• ½ small yellow onion diced
• 1 1/2 cups diced baby bella mushrooms about 5 oz
• 4 oz water chestnuts drained rinsed and diced (1/2 can)
• 2 cloves garlic minced
• 1 tablespoon green onion diced
• 1 tablespoon fresh cilantro
• Bibb/butter lettuce
• Sambal Oelek chili paste/sauce optional