weekly-meal-plan-livingwithjane

Probably the healthiest meal plan on my blog yet 🙂

meal-plan-week-11

Freezer-Friendly Breakfast Burritos

Freezer Freindly Breakfast Burritos

  • 1 tablespoon unsalted butter, adiposity divided
  • 5 whole eggs
  • 10 egg whites
  • 1 red bell pepper, diced
  • 1 yellow bell pepper, diced
  • 1 green bell pepper, diced
  • 1 small onion, diced
  • 4 cups baby spinach
  • 8-ounce package fully cooked diced ham
  • 1 teaspoon salt
  • ½ teaspoon black pepper
  • 10 tablespoons Sargento® Reduced Fat Mild Cheddar Shredded Cheese
  • 10 La Tortilla Factory® Low Carb, High Fiber Whole-Wheat Tortillas, Original Size
Other:
  • plastic wrap or freezer paper
  • 2 gallon size resealable bags
    1. In a large mixing bowl, whisk together the eggs and egg whites. Heat a large nonstick skillet, over medium-low heat. Add ½ tablespoon of butter to the skillet. When melted, pour the eggs in and allow to set up for about 1 minute, then proceed to scramble.
    2. Heat a separate large skillet over medium heat, and add the remaining ½ tablespoon of butter. Cook the peppers and onions for about 8-10 minutes, until soft. Add the spinach and cook for an additional 1-2 minutes until wilted.
    3. Spread the scrambled eggs on a baking sheet, and the cooked vegetables on another. Refrigerate until cool. Cooling the filling before assembly helps prevent the burritos from becoming soggy when they are microwaved.
    4. While the filling is cooling, spread the ham out on a paper towel-lined plate to remove excess moisture.
    5. Evenly fill each tortilla with the eggs, vegetables, ham, and 1 tablespoon cheese, then wrap like a burrito.
    6. Line a baking dish with the burritos and put them in the freezer for 15-20 minutes to flash freeze them.
    7. When very cold, wrap each burrito in plastic wrap individually, and then in freezer paper after that if desired.
    8. To microwave them after they are frozen: unwrap the burrito from the freezer paper and plastic wrap, then loosely wrap it in a damp paper towel on a microwave-safe plate. Microwave one at a time for 2½ to 3 minutes, then allow to rest for 1 to 2 minutes before eating, being careful because contents will be hot.

Peanut Butter Apple Nachos

peanut-butter-apple-nacho

(source)

  • 1 large tart apple (such as Granny Smith)
  • 2 tablespoons cup dark chocolate chips
  • 1 tablespoon unsweetened coconut flakes
  • 2 tablespoons natural creamy peanut butter
  • 1 tablespoon raw, unsalted peanuts, coarsely chopped
  • 1 teaspoon lemon juice
  1. Core the apple and thinly slice them into rings with a mandoline slicer or a sharp knife. On a slicer with 3 thickness settings, use the thickest.
  2. Lay the slices out on a large plate or platter, and squeeze the lemon juice over them to prevent browning.
  3. In a microwave-safe bowl, melt the chocolate chips in 10-15 second intervals on the microwave’s lowest setting, being careful not to burn the chips. Stir in between intervals until melted (overheating chocolate will result in a lumpy and gritty texture).
  4. Drizzle the chocolate with a spoon over the apple slices.
  5. In another microwave-safe bowl, heat the peanut butter for 10-15 seconds, to allow it to loosen, then drizzle the peanut butter with a spoon over the apple slices.
  6. Evenly sprinkle the coconut flakes and chopped peanuts over the apple slices, and serve immediately.
  7. Store leftovers in the refrigerator, but eat as soon as possible for best results.

Skinny Shrimp Stir Fry 

(source)

  • 2 teaspoons sesame oil
  • 2 (14-ounce) bags frozen broccoli stir-fry mix
  • 1 (8-ounce) container baby bella (cremini) mushrooms, sliced
  • ½ cup low-sodium chicken broth (I like Pacific® Organic)
  • 2 tablespoons less-sodium soy sauce
  • 1 tablespoon minced garlic
  • 2½ tablespoons rice vinegar
  • 1 teaspoon oyster sauce
  • 1 tablespoon light brown sugar
  • ½ teaspoon ground ginger
  • 1 tablespoon cornstarch
  • 1 pound medium shrimp (about 40), peeled and deveined
  • 1 (8.8-ounce) pouch Uncle Ben’s® Ready Rice® brown rice
  • ½ teaspoon sesame seeds
  • 3 green onions, thinly sliced
  1. In a wok or large skillet, heat the sesame oil over medium-high heat. Add the broccoli stir-fry mix and mushrooms. Sauté the vegetables for 5 minutes, until the vegetables have started to soften.
  2. In a small bowl, whisk together the chicken broth, soy sauce, garlic, vinegar, oyster sauce, brown sugar, ginger, and cornstarch.
  3. Add the shrimp to the vegetables and mix. Pour the sauce over the shrimp mixture to evenly cover, and stir frequently for until the sauce has thickened and the shrimp are pinked and cooked through, 3 to 5 minutes.
  4. Microwave the rice according to package directions.
  5. To serve, place ? cup cooked rice in the bottom of a bowl, top with a heaping 1 cup of the stir-fry mixture, and garnish with sesame seeds and green onions.

Quinoa Banana Pancakes

Quinoa Banana Pancakes

(source)

  • 1 cup cooked quinoa, cooled
  • 1 cup + 1 tablespoon skim milk
  • 1? cup white whole wheat flour
  • 1 tablespoon brown sugar
  • 2/3 cup liquid egg whites
  • 2 bananas, mashed
  • 1 teaspoon vanilla
  • 1 tablespoon stevia (or your favorite sweetener)
  • 4 tablespoon Maple Syrup
  1. Cook quinoa according to package directions. Allow it to cool slightly.
  2. In a large bowl, combine quinoa, milk, wheat flour and brown sugar.
  3. In a small bowl, mash bananas and stir in vanilla and stevia. Add to quinoa mixture.
  4. In a medium-size bowl, beat egg whites on low speed until they are fluffy. This might take 2-3 minutes.
  5. Using a spatula, fold egg whites into quinoa mixture.
  6. Spray a medium-size skillet with nonstick cooking spray and place over medium heat.
  7. Using a ? measuring cup, pour batter into skillet. Flip each pancake after cooking for 3-4 minutes on each side or until batter starts to bubble.
  8. Top 3 pancakes with 1 tablespoon syrup.

Crispy Kale Chips

(source)

  • ½ bunch of kale, about 10 stems
  • 1 Tbsp extra virgin olive oil
  • ¼ tsp coarse salt
  • ? tsp garlic powder
  • ? tsp onion powder
  • black pepper to taste
    1. Preheat the oven to 250° F, and line 2 baking sheets with parchment paper or silicone baking mats, and set aside.
    2. Remove the stems from the kale and tear the leaves up into large, but bite-size pieces. Wash the kale by submerging the torn leaves in a large mixing bowl with cold water and then thoroughly dry in a salad spinner or lay them out on a clean kitchen towel.
    3. In a large mixing bowl, working in 2 batches, gently massage the oil into the kale leaves to coat them.
    4. Lay them out in a single layer on the prepared baking sheets and evenly sprinkle the salt, garlic powder, onion powder, and black pepper over all of the chips.
    5. Bake for 15 minutes, then rotate the baking sheets and bake for an additional 15 minutes, until crispy.
    6. Let stand for 3-5 minutes before eating.

Skinny Bleu Cheese Stuffed Buffalo Burgers

Blue-Cheese-Stuffed-Burger

(source)

  • 1 pound lean ground beef
  • ¼ tsp salt
  • ½ tsp black pepper
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp Worcestershire sauce
  • ¼ cup Franks® Red Hot Original Sauce
  • 6 Tbsp reduced-fat bleu cheese crumbles (1½ Tbsp for each burger)
  • 4 whole-wheat buns
Optional Toppings*:
  • White onion, cut into rings and grilled
  • Iceberg lettuce leaves
  • Tomato, sliced
  1. Using clean hands, combine the beef, salt, black pepper, garlic powder, onion powder, Worcestershire and hot sauce together in a large bowl.
  2. Divide the meat into 4 equal-sized patties, and form a very flat hamburger by pressing with your palms.
  3. Put 1 Tbsp of bleu cheese into each hamburger, and fold it over into itself to seal the cheese in the center. Reshape the beef into equal-size hamburgers, and make a slight thumb indentation in the center of each. That keeps them flat while grilling.
  4. Lightly oil the grill grates with vegetable oil or nonstick cooking spray. Grill hamburgers for about 4 minutes on each side, or until desired doneness.
  5. Serve with the remaining ½ Tbsp of bleu cheese for each hamburger, and optional toppings as desired.

Peanut Butter Banana Oatmeal Bars

Peanut Butter Banana Oatmeal Bars

(source)

  • 2½ cups instant oatmeal or old fashion oats
  • ? cup light or dark brown sugar
  • 1 tsp baking powder
  • 2 tsp cocoa powder
  • ¼ tsp salt
  • 1 tsp vanilla
  • ½ cup Silk® unsweetened vanilla almond milk
  • 1 egg
  • 3 medium very ripe bananas, mashed
  • ¼ cup natural peanut butter
  • ? cup dark chocolate chips
  1. Preheat oven to 350 degrees. Prepare an 8×8” pan or cookie bar pan with cooking spray and set aside.
  2. In a medium size bowl, mix together oats, brown sugar, baking powder, cocoa powder and salt.
  3. Next, add in vanilla extract, unsweetened almond milk and the egg. Stir in mashed bananas and peanut butter. Mix well.
  4. Finally, fold in dark chocolate chips and mix gently.
  5. Transfer mixture into baking pan.
  6. Bake for 15-20 minutes. Remove from oven and allow bars to cool before serving.

Zesty Italian Meatballs Wrap

(source)

  • 1 lb lean ground chicken
  • ½ cup whole wheat breadcrumbs
  • ½ onion, finely diced
  • ½ cup shredded Parmigiano-Reggiano cheese
  • 1 egg, whisked
  • 1 Tbsp garlic, minced
  • ½ Tbsp parsley, chopped
  • 1 tsp Italian seasoning
  • 1 tsp lemon zest
  • ½ tsp sea salt
  • ½ tsp fresh ground pepper
  • 1½ cups marinara sauce
  • 6 Flatout® Light Italian Flatbreads
  • 1 large green bell pepper, diced
  • 2 small tomatoes, diced
  • ½ cup banana peppers, sliced (or to taste)
  1. Preheat oven to 400 degrees.
  2. Spray a cookie sheet or baking sheet with non-stick cooking spray.
  3. In a large bowl, mix ground chicken, breadcrumbs, onion, Parmigiano-Reggiano, egg, garlic, parsley, Italian seasoning, lemon zest, salt and pepper with your hands. Don’t over mix.
  4. Using a tablespoon, form mixture into 24 equal size meatballs.
  5. Place meatballs evenly on cookie sheet. Top each meatball with 1 tsp marinara sauce.
  6. Bake meatballs for 15-18 minutes until ground chicken is cooked through.
  7. Spread 2 Tbsp of marinara sauce on each wrap. Place 4 mini meatballs in each wrap and fill with diced green bell pepper, tomatoes and banana peppers. Roll and serve! Optional: Top wrap with additional sauce, cheese and fresh parsley.

Frozen Blueberry Yogurt Bites

Frozen Bluebery Yogurt Bites

(source)

  • 1 pint container blueberries (about 125 blueberries)
  • 1 cup vanilla, nonfat Greek yogurt
  • 1 tablespoon stevia (or your favorite sugar substitute)
  1. Line a baking sheet with parchment paper or a nonstick Silpat® mat, and set aside.
  2. In a medium mixing bowl, stir together the yogurt and sweetener.
  3. Working in 2 batches, gently fold in the blueberries to coat in the yogurt. Scoop them up with a fork and tap the excess yogurt off.
  4. Place the blueberries on the baking sheet, being careful not to have them touch.
  5. Freeze the baking sheet until the blueberries are completely frozen, about 1 hour.
  6. Store leftovers in an airtight container in the freezer.

Turkey Enchilada Casserole

turkey-enchilada-casserole

(source)

  • ½ lb lean ground turkey
  • 1 cup onions, chopped
  • ½ tsp garlic, minced
  • 1 tsp chili powder
  • ½ tsp ground cumin
  • 15 oz can black beans, drained + rinsed
  • 10 oz can Rotel® Original Diced Tomatoes and Green Chilies, drained
  • 1 cup reduced-fat sour cream
  • ½ cup yellow corn, if canned, drain + rinse
  • ¼ cup low-fat cottage cheese
  • ¼ tsp garlic powder
  • 4 – 9″ La Tortilla Factory Smart & Delicious™ Low-Carb, High Fiber Tortillas
  • 10 oz can red enchilada sauce
  • ½ cup reduced-fat, shredded cheddar cheese
  1. Preheat oven to 350 degrees.
  2. Coat a 9 inch square baking dish with nonstick cooking spray.
  3. In a large nonstick pan, cook the ground turkey, onions, garlic, chili powder and cumin over medium-high heat until onions are tender and turkey is no longer pink.
  4. Stir in black beans and Rotel® and mix well. Remove from heat and set aside.
  5. In a small bowl, stir together sour cream, corn, cottage cheese and garlic powder.
  6. Place 2 tortillas overlapping on the bottom of pan.
  7. Top with half the turkey mixture, half the sour cream mixture and half the enchilada sauce. Repeat layers.
  8. Bake covered for 30-35 minutes until heated through.
  9. Remove from oven and sprinkle cheese evenly over the top of the casserole.
  10. Bake uncovered for about 10 minutes or until cheese is melted.
  11. Remove from oven and let sit for about 10 minutes to set.

xo JANE xo

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