Meal Plans

Weekly Meal Plan: Week 23

Happy Friday! While weekends are certainly for relaxing and having fun, you can also make your next week easier by doing a little meal planning and prep. This meal plan gives you five healthy, delicious recipes complete with shopping lists and tips for meal prep to make the whole process simpler. 

Confession time: it’s been since October that I’ve posted a weekly meal plan. . .In my defense, October is also when I started a new, full-time job and weekends started getting filled with Fall hikes, skiing, holiday weekends, and spending time with new friends. As I mentioned a little while back, weekly meal plans each week just don’t fit into my schedule, but I promise to still put out a few along the way to help with inspiration (if you haven’t yet, be sure to check out my previous meal plans here!). Originally, I wrote these plans to be followed completely, but after trying out a free meal planning trial, I realized it’s much more helpful to give you guys the option to follow the plan completely or just pick a few. After all, not all of you are cooking for two and some people don’t want leftovers for lunch. So, I’ve updated the format a bit. Now the grocery lists and meal prep tips are divided by recipe. There’s still a master grocery list at the very end for those of you who do want to follow the plan in its entirety. 

As I eluded to above, these plans are designed so that you eat leftovers from the night before at lunch. However, now that the recipes are broken up a bit more, you could easily pick one or two for dinners and another few for lunches – whatever works best. I’d love to hear what you think of the new design! Also give me a shout-out if meal planning is super important to you, and I can start working them in more frequently again. Enjoy! 

Sunday: Sheet Pan Dijon Maple Pork Tenderloin from The Healthy Toast 

Monday: Chili-Roasted Brussels Sprout Tacos  from The Healthy Toast

Tuesday: 5-Ingredient Pesto Pasta Salad from Gimme Some Oven

Wednesday: Black Bean and Sweet Potato Enchiladas from Cookie + Kate 

Thursday: 10-Minute Shrimp and Orzo Soup from The Healthy Toast

Friday: Out or leftovers

Read on for grocery lists and meal-prep tips! 

Game Plans

Sheet Pan Dijon Maple Pork Tenderloin

Pantry Ingredients

  • Dijon mustard
  • Apple cider vinegar
  • Maple syrup
  • Canola oil
  • Dried thyme
  • Salt and pepper

Groceries

  • 1 lb carrots
  • 1 lb brussels sprouts
  • 1 large apple
  • 1 lb Pork tenderloin

Sunday Prep: Since you’ll be making this Sunday for Sunday dinner, no advance prep needed. However, if you are looking to prep some of this recipe in advance, I recommend cutting the veggies and storing them in the fridge until you’re ready to cook them.

Chili-Roasted Brussels Sprouts Tacos

Pantry Ingredients

  • Olive oil
  • Ground cumin
  • Chili powder
  • Garlic powder
  • Salt and pepper
  • Optional salsa or other taco toppings

Groceries

  • 1 lb brussels sprouts
  • 1 avocado
  • 1 can vegetarian refried beans
  • White corn tortillas
  • Feta or Cojita cheese

Sunday Prep: shred your brussels sprouts and toss with olive oil, cumin, chili powder, garlic powder, salt and pepper. Option to go ahead and roast them tonight or wait until Monday night. They do re-heat well in the microwave, but they’ll lose a bit of their crispness overnight. On Monday roast sprouts (if needed) or reheat. Heat refried beans on stove or microwave. Once beans and sprouts are hot, simply assemble tacos.

5-Ingredient Pesto Pasta Salad

Pantry Ingredients

  • Optional salt and pepper to taste

Groceries

  • 1 bag fresh arugula (could also use spinach)
  • 1 ball fresh mozzarella cheese
  • 1 6-oz jar pesto
  • 1 12-oz jar roasted red peppers
  • 1 lb whole wheat pasta

Sunday Prep: prepare the full recipe as written on Sunday. Store in fridge and serve cold on Tuesday. This one also makes for great lunches!

Black Bean and Sweet Potato Enchiladas

Pantry Ingredients

  • Fresh garlic
  • Ground cumin
  • Chili powder
  • Cayenne pepper (optional)
  • Salt and pepper

Groceries

  • 2 small-to-medium sweet potatoes
  • 1 jalapeno
  • 1 small red onion
  • Cilantro
  • 1 lime or lime juice
  • 1 15-oz can black beans
  • 2 4-oz cans diced green chiles
  • Salsa verde
  • Corn tortillas
  • Shredded Monterey Jack cheese
  • Feta cheese
  • Sour cream or plain Greek yogurt

Sunday Prep: Make the filling in advance, by baking the sweet potatoes and combining them with remaining filling ingredients. You can stop here and finish the recipe on Tuesday, or go ahead and assemble the enchilada casserole. I recommend baking it the night you plan to eat it.

10-Minute Shrimp and Orzo Soup

Pantry Ingredients

  • Olive oil
  • Lemon or lemon juice
  • Fresh garlic
  • Red pepper flakes
  • Black pepper

Groceries

  • Cherry tomatoes (1 cup worth)
  • Frozen spinach
  • Frozen shrimp, peeled, deveined and de-tailed if possible
  • Vegetable broth or bullion
  • Optional parmesan cheese

Sunday Prep: No Sunday night prep for this one as everything comes together in 10 minutes. If you want, Wednesday night you could thaw out your shrimp.

Following the whole meal plan? Here’s the grocery and pantry lists for all five recipes:

Pantry Ingredients

  • Dijon mustard
  • Maple syrup
  • Apple cider vinegar
  • Canola oil
  • Olive oil
  • Lemon juice
  • Dried thyme
  • Ground cumin
  • Chili powder
  • Cayenne pepper (optional)
  • Garlic powder
  • Dried red pepper flakes
  • Salt and pepper
  • Fresh garlic

Groceries

Produce:

  • 1 lb carrots
  • 2 lb brussels sprouts
  • 1 large apple
  • 1 bag fresh arugula (could also use spinach)
  • 1 avocado
  • 2 small-to-medium sweet potatoes
  • 1 jalapeno
  • 1 small red onion
  • Cilantro
  • 1 lime or lime juice
  • Cherry tomatoes (1 cup worth)

Cheese/Dairy:

  • Feta or Cojita cheese
  • 1 ball fresh mozzarella cheese
  • Shredded Monterey Jack cheese
  • Sour cream or plain Greek yogurt
  • Optional parmesan cheese

Meat/Fish:

  • 1 lb Pork tenderloin

Center Aisles:

  • 1 can vegetarian refried beans
  • 1 15-oz can black beans
  • 2 4-oz cans diced green chills
  • Salsa verde
  • 1 6-oz jar pesto
  • 1 12-oz jar roasted red peppers
  • 1 lb whole wheat pasta
  • 16 White corn tortillas
  • Vegetable broth or bullion

Frozen:

  • Frozen spinach
  • Frozen shrimp, peeled, deveined and de-tailed if possible

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