THT Meal Planning Guides: Week 6

THT Meal Planning Guides: Week 6

Happy (almost) May! Even though I’m no longer in school, there’s such a hopeful feeling around this time of year. Between the weather warming up and making summer plans, I always feel like May is when I break out of my winter routine of going home, wrapping myself up in one (or two) blankets, and watching TV with Bry all night. Instead, coming home from work will soon mean quickly changing into shorts and tennis shoes to go on a nice long walk together along the minuteman bikeway and then eating dinner outside. And after? Well, there will likely still be a TV show or two before bed 😉

This week’s meal plan features asparagus in two of the recipes as it’s in season right now. Feel free to use any color of asparagus that you like!

The Meals

  • Sunday: Easy Maple Sesame Salmon from Sally’s Baking Addiction served with steamed asparagus and side of brown rice, quinoa, or farro (use whatever you already have at home!)
  • Monday: Ricotta Frittata served with simple salad and toast
  • Tuesday: Cherry BBQ Pulled Chicken served with side of steamed broccoli and cauliflower (or vegetables of your choice)
  • Wednesday: Salsa Verde Enchiladas
  • Thursday: Leftover enchiladas
  • Friday: Leftover pulled chicken or dine out

Pantry Ingredients

  • Olive oil
  • Sesame oil
  • Soy sauce
  • Apple cider vinegar
  • Pure maple syrup
  • Ground cumin
  • Chili powder
  • Italian seasoning
  • Garlic powder
  • Salt
  • Black pepper
  • Red pepper flakes
  • Fresh or refrigerated garlic
  • Whole grain to serve with salmon (quinoa, brown rice, farro, amaranth, etc.)

Groceries

Produce

  • 2 medium zucchini
  • 1 large red bell pepper (any color is fine)
  • 1 bunch asparagus
  • 1 head each of broccoli and cauliflower (to go with pulled chicken)
  • Mixed salad greens (to serve with frittata)
  • 1 small yellow onion
  • Small bottle fresh orange juice

Proteins

  • 4 salmon filets (~2lb)
  • 2 lb chicken breast

Breads/Cereal

  • 8 whole wheat tortillas
  • Sourdough or whole wheat bread (for toast and pulled chicken sandwiches)

Dairy/Eggs

  • Shredded Mexican cheese
  • 4-oz ricotta cheese (I prefer whole milk ricotta)
  • Large eggs
  • Unsweetened almond milk (soy or cow’s milk work too)

Frozen

  • Bag frozen corn
  • 16-oz pitted cherries

Center Aisles

  • 1 15.5-oz can black beans
  • 16-oz jar salsa verde
  • Tomato paste
  • 1 15-oz can tomato sauce
  • Sesame seeds

Sunday Game Plan

This week’s meal prep is very quick (yay!) so you have more time to get out and enjoy your Sunday.

  • Start with the easiest first: prepare the Freezer-Friendly Salsa Verde Enchiladas first. After you’ve completed the step of placing the remaining sauce and cheese over the top of the enchiladas, seal baking pan with a lid or heavy-duty foil and store in the freezer until Tuesday night. On Tuesday, just be sure to move the enchiladas from the freezer to the fridge, then on Wednesday when you get home preheat the oven to 375F and bake the thawed enchiladas for 30-40 minutes.
  • Next, get the cherry pulled chicken going in the slow cooker. Simply follow the directions in the recipe. Once cooked, store the leftovers in sealable containers in the fridge. Since you are making the recipe for sandwiches, this will easily yield 8 servings. So for the two of us this means 2 dinners and 2 lunches worth of food.
  • Finally, prepare your salmon per recipe instructions. This will be your dinner Sunday and lunch Monday. The instructions are only for the salmon. For the asparagus, steam ½ the bunch of asparagus (you’ll want the other ½ for the frittata on Monday) and drizzle any leftover sauce from the salmon on it. I also will serve it with a side of quinoa, but feel free to use any whole grain of choice.
  • For the frittata, I recommend making this on Monday night as it takes <30 minutes. However, if you know you’ll be short for time on Monday, go ahead and prepare it Sunday then quickly reheat on Monday. I recommend serving it with a simple side salad and a slice of sourdough toast.
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About Kelli McGrane Headshot

I’m Kelli MS, RD, and my mission is to prove that eating healthier doesn’t have to be complicated or restrictive. Follow along to learn more about food and cooking, with an emphasis on breakfast and sweet treats!

About Kelli McGrane Headshot

Welcome to The Healthy Toast!

Hi, I’m Kelli McGrane MS, RD! My mission is to show you that eating healthier doesn’t have to be complicated or restrictive. I believe getting to know your food is the first step to a healthy relationship with it. Follow along in my journey to learn all I can about ingredients and cooking with an emphasis on breakfast and sweet treats!

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