Real Food Whole Life

Healthy Weekly Meal Plan

Meal PlanRobyn DownsComment

Your Healthy Weekly Meal Plan is here for you! A week's worth of healthy, easy, weeknight meals.

I have to tell you guys something. I am getting obsessed with meal prep. Is that weird? Wait, I'll answer. Yes. Yes, it is. It's just that I think, no, I know that meal prep is a key to eating healthy on busy weeknight.

I also know it can seem overwhelming, inconvenient, and downright annoying. Who wants to spend and entire afternoon (a fourth of your weekend!) meal prepping? i know I don't.

Enter my obsession. How can we make this easier? What shortcuts can we take? How can we build this into the week without it becoming a burden?

I'm excited about this week's Meal Plan because I'm trying something new, as it relates to planning and prep. Instead of providing a description and tip for each recipe I'm giving an outline of the prep that's required and notes on adaptations. You can use the adaptations note for dietary substitutions and swaps. 

You can use the prep note as an outline of steps you can take to partially prepare the recipe ahead of time. Think simple steps like chopping veggies, mixing spices, and making quick sauces. A few things prepared ahead so weeknight cooking takes less time.

I've selected recipes with very minimal prep to keep this simple. If you're a meal-prep pro you could probably bang this all out in an hour. But if you're not (and most of us aren't) then just pick one! Seriously. Pick one recipe and prep it. See how it goes. Report back if you're willing to share with the rest of us.

If this style of Meal Plan is helpful to you please let me know! It takes a little longer to put together, but I'm so happy to do it if I know it's useful. Leave a comment or let's chat on Facebook or Instagram.

Now, on to the Meal Plan!

Meal-Plan.pngYour Healthy Weekly Meal Plan is here for you! A week's worth of healthy, easy, weeknight meals.

vg: vegan | v: vegetarian | gf: gluten-free | df: dairy-free | p: paleo | ff: freezer-friendly

Slow Cooker Chicken, Veggie, and Quinoa Stew from Real Food Whole Life (gf, df, ff)

Prep: Chop the onion, garlic, and carrots. Place them in a large bowl or bag, adding the Italian seasoning and salt. Arrange the tomato sauce, chickpeas, chicken stock, and quinoa together in the pantry. 

Notes: Skip the chicken and double the beans to make this recipe vegetarian. Serve with crusty bread and fruit if you need something to round out the meal.

Lemon Chicken Fettuccine from Diethood (gf, df) 

Prep: None, as long as you buy pre-sliced mushrooms.

Notes: Use whole wheat pasta fettuccine to add whole grains to this meal, or gluten-free pasta to keep this dish gluten-free.

Easy Fish Tacos with Honey-Lime Cabbage Slaw from Real Food Whole Life (gf, df)

Prep: Chop the cabbage. Mix the salt, cumin and chili powder for the spice mix. Make the white sauce by combining the mayo or yogurt, lime juice, and salt.

Notes: These fish tacos work equally well in lettuce wraps or corn tortillas. Use any firm white fish you like, such as rockfish, cod, or tilapia.

No Bean Turkey and Sweet Potato Chili from Skinny Taste (gf, df, p, ff)

Prep: Chop the onion, garlic and sweet potato. Store in a covered container or tightly sealed bag.

Notes: Make a double batch of this chili and have leftovers for lunch or freeze for another night.

Quinoa Taco Bowls from Yummy Mummy Kitchen (vg, v, gf, df)

Prep: Chop the lettuce (unless you buy pre-chopped). Cook the quinoa.

Notes: If you don't feel like making the quick guacamole, simple sliced avocado would also work. If you want something a little more substantial (or if you live with someone who is not satisfied by a vegetarian taco bowl), feel free to sauté some ground turkey or beef to add to these bowls.

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