Weekly Meal Plan

Monday, Wednesday & Friday

  • Lunch: Chicken Sheet Pan
  • Dinner: Eggroll in a bowl

Tuesday & Thursday

Shopping List:

  • 3 pounds chicken breasts
  • 4 lbs of lean ground beef, turkey, or chicken
  • 2lbs steak
  • 5 bell peppers varied colors
  • Green beans
  • 1 red onion
  • 3 yellow onions
  • Green onions
  • 2 large jalapenos
  • Pineapple
  • 2 bags of tricolor coleslaw
  • 1 cup Primal Kitchen Hawaiian BBQ sauce
  • Olive Oil
  • Sesame Oil
  • Low sodium tamari soy sauce or coconut aminos
  • Rice vinegar
  • Honey
  • Garlic
  • Chili powder
  • Oregano
  • Ginger
  • Pepper
  • Weber Chicago Steakhouse Seasoning
  • 2 cans Black beans
  • 1 can Chili beans
  • 2 cans diced tomatoes

Hawaiian Chicken

Ingredients

  • 3 pounds chicken breasts
  • 3 bell peppers varied colors
  • 1 red onion
  • 1 cup pineapple
  • 1 cup Primal Kitchen Hawaiian BBQ sauce
  • Olive oil

Directions

  • Preheat the oven to 400F.
  • Place parchment paper on a sheet pan.
  • Chop chicken into bite size pieces. Chop peppers, onion & pineapple.
  • Toss all ingredients plus ¼ cup pineapple juice in a bowl.
  • Dump ingredients on the pan and spread evenly. Bake for about 20 minutes until cooked through. Toss halfway through (optional). Broil for the last 5 minutes if crispiness is desired.

Eggroll in a bowl

Ingredients

  • 2 lb of lean ground beef, turkey, or chicken (I use beef)
  • 2 bags of tricolor coleslaw
  • 1 onion chopped finely
  • 3 garlic cloves, minced
  • 2 heaping tsp of fresh grated ginger
  • 1/2 tsp garlic powder
  • 3 TBS oil (sesame or vegetable)
  • 4-5 TBS low sodium tamari soy sauce or coconut aminos
  • 2 TBS rice vinegar
  • 4tsp raw honey
  • 1/2 tsp fresh ground pepper
  • *feel free to add eggs to this recipe by making a well in the middle of the mixture at the end of cooking and scrambling them, then mixing them

Directions

  • Brown your ground meat with finely diced onions and minced garlic. Drain grease from meat if needed.
  • Fill the pan full of coleslaw. Then add fresh grated ginger, oil, soy sauce, vinegar, garlic powder and ground black pepper (or crushed red pepper). Toss until coated evenly.
  • Cover and cook over medium heat until cabbage has wilted, toss occasionally!

Steak & GB

Ingredients

  • 4 cups green beans
  • 2 steaks, about 2 pounds in total
  • 3 tbsp olive oil, divided
  • Weber Chicago Steakhouse Seasoning Fresh ground salt & pepper

Directions

  • Preheat the oven to 400F.
  • Place parchment paper on a sheet pan.
  • Toss green beans in a bowl with olive oil and seasoning.
  • Dump and spread evenly on pan, roast for 20 minutes.
  • Add steaks to pan (the pan will be hot, careful!), brush with oil and add fresh ground salt and pepper to taste.
  • Broil steak 5 – 7 minutes on each side, according to size & desired doneness. Cook through.

Turkey Chili

Ingredients

  • 2 lbs ground turkey
  • 2 cans Black beans
  • 1 can Chili beans
  • 2 cans diced tomatoes (I double that)
  • 2 onions
  • 1 bunch green onions
  • 2 large jalapeños
  • 2 large bell peppers
  • 2 cloves or 2 tsp minced garlic
  • 1 TBSP Chili powder (or 2 if you’re crazy)
  • 2 tsp Cumin
  • 2 tsp Oregano
  • Salt & Pepper to taste
  • Choose ONE accessory: Cheese or Greek Yogurt

Directions

  • Chop onions, jalapeños, peppers & garlic. Saute in large pot with olive oil.
  • Add in ground turkey & brown.
  • Add beans, tomatoes, chili powder, cumin & oregano, salt & pepper.
  • Bring to boil, simmer for 30 minutes.
  • Serve with cheese, chopped green onions and/or tbsp of Greek yogurt.
  • To meal prep:
    • Put 1.5 cups of chili in microwave-proof container.
    • In a separate container, put ONE accessory (cheese or yogurt).
    • In a separate container, put 2 TBSP green onions.
    • Package all together in one lunch container.
    • This should make enough for you to meal prep for a week and freeze some for emergencies.