THT Meal Planning Guides: Week 7

THT Meal Planning Guides: Week 7

Happy Saturday! This week’s meal plan has a heavy Mexican/southwestern flavor to it thanks to being inspired by all the Cinco De Mayo recipes last week. However, by Thursday you’ll be getting out of the land of spice and avocado with a maple mustard poppy seed baked cod that just screams Springtime!

While you’re all reading this, I’m enjoying the warm Colorado sun and getting ready to enjoy a slice of Kahlua cheesecake in honor of my mom’s birthday coming up – be sure to keep following the blog as I’ll be sharing that recipe with you soon 😉  

The Meals

Pantry Ingredients

  • Dijon mustard
  • Olive oil
  • Maple syrup
  • Butter
  • Garlic powder
  • Chili powder
  • Ground cumin
  • Paprika
  • Onion powder
  • Mustard powder
  • Salt and pepper
  • Quinoa
  • Whole wheat flour



  • 1 small white onion
  • 1 lemon
  • 2 heads broccoli (or 1 large head)
  • Jalapenos (at least 3, more if you want them for the burrito bowls)
  • 1 bag baby spinach
  • 4 vine ripe tomatoes (for the soup, grab more if you want some for the burrito bowl)
  • 2 zucchini
  • 1 red pepper
  • 2 avocados (more if you want for the burrito bowl)
  • 1 lime


  • 4 pieces 4-oz Alaskan cod (option for fresh or frozen)
  • 1 lb chicken breast


  • Optional tortillas or tortilla chips for soup


  • Cream cheese
  • Cheddar cheese
  • Unsweetened almond milk (soy or cow’s milk works too)
  • Eggs

Center Aisles

  • 1 can black beans
  • 1 can chickpeas
  • 2 quarts Low sodium chicken broth
  • Salsa

Sunday Game Plan

This week you’ll be prepping 3 out of your 4 recipes. For budget purposes I prefer buying frozen fish, plus when you buy fish from the seafood counter it’s rarely fresh but instead just thawed out. However, if you do buy fresh or already thawed fish, I recommend changing the meal plan so that you are making the baked cod recipe on Sunday night or tightly packaging it and store in the freezer until Wednesday or Thursday.

  • To start, prepare your crust for the Jalapeno Popper Quiche as it needs to rest in the refrigerator for an hour (in a pinch I’ve waited just 30 minutes and it turned out okay).
  • While the crust is in the fridge, put together the tortilla soup in the slow cooker. After 8 hours on low (or 4 hours on high), store the soup in the fridge for Monday night dinner. I recommend storing in individual-sized containers to make re-heating quick and simple if you have the space in your fridge.
  • Next, make your burrito bowls. Assemble everything except toppings that you wouldn’t want to heat (such as avocado and Greek yogurt). Again, place into individual containers, and then just add toppings throughout the week. These will be your dinner on Tuesday and lunches Wednesday and Thursday.
  • Once your quiche dough is chilled, follow recipe instructions as written. While these are planned to be your dinner Sunday and lunch Monday, you may have one or two extra slices leftover to have Friday night if you don’t have plans to dine out.
  • For the fish, either move frozen filets to the fridge Wednesday night or thaw under cold running water on Thursday. Prepare steamed broccoli and fish fresh on Thursday night. You can save time by making an extra batch of quinoa or couscous on Sunday to serve with the fish. Otherwise, prepare quinoa or couscous while fish is baking.
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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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