week 4


Meal Plan Week 4 is UPPP!!!!! 🙂




Amish Baked Oatmeal

  • 2 large eggs
  • 1/2 cup packed light-brown sugar
  • 1 1/2 tsp baking powder
  • 1 tsp cinnamon
  • 1 1/2 tsp vanilla extract
  • 1/4 tsp salt
  • 1 1/4 cups milk
  • 1/4 cup butter, melted (I used salted)
  • 3 cups rolled oats (quick oats works fine too)
  • Preheat oven to 350 degrees. Butter an 8 by 8-inch baking dish, set aside.
  • In a large mixing bowl whisk together eggs. Add in brown sugar, baking powder, cinnamon, vanilla and salt and whisk until no lumps remain. Stir in milk and melted butter then mix in oats. Pour into prepared baking dish and spread evenly (at this point you can refrigerate overnight if desired or bake immediately). Bake in preheated oven 30 – 40 minutes until set.
  • Cut into squares and serve warm with fresh fruit, nuts, milk, a little cream or half and half, maple syrup or honey if desired.
  • Recipe source: adapted slightly from food.com



Roasted Cauliflower

  • 8 cups cauliflower, about 2 small heads
  • 2 tbsp balsamic, high quality, aged
  • 2 tbsp fat, olive oil or browned butter
  • 4-6 cloves garlic, minced or pressed
  • 2 tsp rosemary or thyme
  • salt and pepper to taste
  1. Toss cauliflower in balsamic vinegar and fat of choice.
  2. Season with salt and pepper to taste and allow to marinate while your oven preheats.
  3. Preheat oven to 425ºF
  4. Line a baking sheet with foil and spread cauliflower evenly over the foil.
  5. Roast for 10 minutes.
  6. Remove baking sheet from the oven, add the garlic and herbs and toss cauliflower to coat as evenly as possible.
  7. Return cauliflower to the oven and roast for an additional 15 minutes or until balsamic is caramelized and garlic is roasted.

Turkey Chef Salad

  • 2 boiled egg whites
  • 2 oz. Deli Turkey Breast
  • 1⁄2 oz. sliced Almonds
  • 1/4 cup Peeled Cucumber Slices, sliced
  • 2 cups Chopped Romaine Lettuce
1/2 cup sliced tomato

Mix it all together. Salt and pepper to taste (or any other dressing you like).



Roasted Chickpeas

  • 15 oz can chickpeas, drained
  • olive oil spray
  • 1/8 tsp kosher salt
  • 1/4 tsp chili pepper powder
  • 1/4 tsp ground cumin
  • 1/4 tsp paprika
  • 1/4 tsp ground coriander
  • 1/4 tsp curry powder
  • 1/4 tsp garlic powder
Preheat oven to 375°F. Drain chickpeas in a colander and let them dry completely. Pat dry with a paper towel if needed, I usually leave them on the counter an hour to make sure they are very dry.
Arrange on a baking sheet in a single layer and roast for about 35 to 45 minutes, shaking the pan every ten minutes. All ovens are different so make sure they don’t burn. They will be golden brown and crunchy on the inside when done, not moist.
Almond Butter & Date Energy Balls
  • 1¼ cup gluten-free rolled oats
  • 1¼ cup chopped pitted dates
  • ½ cup no-salt added unsweetened almond butter
  • 1 teaspoon pure almond extract
  • ¼ teaspoon ground ginger
  • ¼ teaspoon ground nutmeg
  1. Place oats, dates, almond butter, almond extract, ginger and nutmeg in a food processor and process until smooth and sticking together. Drizzle in 2 to 3 tablespoons hot water so that the mixture comes into a ball.
  2. Using a teaspoon, scoop out a heaping spoonful of the mixture. Roll into a ball, pressing firmly so that it sticks together. Chill bites until ready to serve.
  3. Refrigerate in an airtight container for up to 5 days or freeze for up to 1 week.
Shrimp and Avocado Summer Rolls
  • 9 large shrimp, boiled, peeled and halved lengthwise
  • red leaf lettuce, Bibb or Boston, rinsed, dried and torn to fit
  • 2 medium carrots, julienned
  • 1 medium seedless cucumber, julienned
  • 1 cup red cabbage, shredded
  • 1 avocado, sliced
  • About 1 ounce cellophane noodles, optional (I divided my 3.75 ounce package into fourths and used one)
  • 1 tablespoon seasoned rice vinegar (only needed if using cellophane noodles)
  • fresh basil
  • fresh cilantro
  • spring roll wrappers, round
  1. Cover cellophane noodles with boiling water and let stand for 10 minutes.
  2. Drain and toss with rice wine vinegar.
  3. In a round pie plate that’s bigger than the wrappers, add enough hot water to come half way up the side.
  4. Working with one at a time, submerge the spring roll wrapper in the water for 10-30 seconds until soft and pliable but not torn.
  5. Lay the wrapper on a large piece of parchment.
  6. Place 3 shrimp halves, cut side up in the middle of the bottom half of the wrapper.
  7. Arrange other ingredients with the shrimp leaving at least an inch on the sides (the fresh ingredients should be no longer than 3 inches).
  8. Bring the bottom of the wrapper up and over the pile and begin to roll gently, making sure you get it tight but don’t tear the delicate wrapper.
  9. Tuck the ends in as you go.
  10. Set aside until all rolls have been assembled.
  11. Cut in half and serve with dipping sauces.



Biscuits with bacon

  • 1 tube refrigerated biscuits
  • 1 c. shredded cheese
  • 1 (16 oz) breakfast sausage roll or
  • 3-4 strips of bacon
  • 3-4 eggs
  • 2 Tbsp milk
  • salt & pepper to taste
  1. Preheat the oven to 375.
  2. Generously spray muffin tin with cooking spray.
  3. Cut biscuits in half and push into bottom of muffin tin.
  4. Crumble and brown sausage roll or cook bacon.
  5. Add to the biscuits in the muffin tin.
  6. Sprinkle with shredded cheese.
  7. Whisk eggs with milk and add salt and pepper.
  8. Pour a little egg mix into each muffin tin carefully.
  9. Place muffin tin n a baking sheet.
  10. Bake in oven for 20-25 minutes, until golden brown and biscuits are cooked through.




Nectarine and Onion Pork Chops

  • 6 pork chops, bone-in;
  • 3 nectarines, quartered;
  • 1 large onion, quartered;
  • 2 tsp Dijon or homemade mustard;
  • 1 1/2 tbsp lemon juice;
  • 1/4 cup fresh mint, coarsely chopped;
  • 2 tbsp cooking fat + extra for rubbing the chops, melted;
  • Sea salt and freshly ground black pepper to taste;
  1. Combine the nectarine and onion quarters in a bowl along with the 2 tbsp cooking fat and season the mixture to taste with sea salt and freshly ground black pepper.
  2. Heat a skillet over medium heat, add the nectarine and onion mixture and cook, stirring frequently, until the nectarine quarters have softened, about 8 minutes.
  3. Set the cooked mixture aside to cool in a bowl. Wipe the skillet clean to cook the pork chops.
  4. Rub some additional cooking fat over the pork chops on both sides and season them to taste with salt and pepper. Reheat the skillet to medium heat.
  5. Add the chops to the hot skillet and cook for about 3 minutes per side, until well cooked.
  6. While the pork chops are cooking, cut the cooked nectarine and onion quarters into 1/4-inch thick slices. Add the slices back to the bowl with their juices.
  7. Add the lemon juice, mustard and chopped mint to the nectarine and onion preparation and season to taste with salt and pepper.
  8. Serve the cooked pork chops topped with a generous portion of the nectarine and onion preparation.



Layered Waffle Parfait

  • Waffles (1-2)
  • Yogurt (any kind your heart desires)
  • Fruits (blueberries, banana, raspberries… whatever’s in season!)
  • Jam (optional, but makes pretty lookin’ layers)
  • Honey (optional, but always delicious)
  • Granola, flax seeds, wheat germ (optional)

Toast the waffle according to the box’s directions. Or make your own from scratch, if you’re fancy like that.
2. Cut the waffle into pieces.
3. Add a layer of waffle chunks to the bottom of a cup or bowl. I used a wine glass because I’m a real life adult.
4. Alternate layers of yogurt, fruits, and jam until you can’t layer no’ more.



Balsamic Chicken & Asparagus

  • 2 boneless skinless chicken breasts
  • 1 bunch asparagus
  • 1 pint grape tomatoes
  • 4 oz mozarella cheese
  • 1/2 cup plus 2 TBSP balsamic vinegar
  • 1/4 cup plus 1 tsp olive oil
  • 1/2 tsp garlic powder
  • 1/4 tsp pepper
  1. Combine 1/2 balsamic, 1/4 olive oil, garlic powder and pepper into a ziploc bag. Add in raw chicken breasts and marinate from 30 minutes to overnight. After marinating grill chicken.
  2. Preheat oven tp 400 degrees. Cut off the end of asparagus. Line a cookie sheet with tinfoil. Line asparagus on the cookie sheet and drizzle with olive oil. Sprinkle with salt. Place on top rack of oven for 8-10 minutes until tender.
  3. In a frying pan, place sliced grape tomatoes in 1 tsp olive oil and 2 tbsp balsamic vinegar. Cook for a few minutes until tomatoes start to get soft.
  4. Place chicken and asparagus on a serving dish, top with tomatoes and mozarella. Drizzle with extra balsamic mixture from tomatoes.

Please, share with me your favorite healthy and easy-to-make recipes, I would love to try them out! #livingwithjane_mealplan (Twitter: @SohnBearden)

xo JANE xo

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