THT Meal Planning Guides: Week 9

THT Meal Planning Guides: Week 9

This week is all about minimal ingredients. As Bry and I are in the process of preparing for our move, I’m trying to cut back on buying too much food and instead focus on using up what I already have at home. Most of these recipes use primarily pantry-staple ingredients with just 3-5 main ingredients that will likely require a trip to the grocery store. Yup, 5 meals, all with 5 or less main ingredients!

You’ll also notice that there won’t be enough leftovers for a lunch on Friday. What I recommend doing (and plan to do myself) is use up a remaining flatbread and top with hummus, leftover spinach, and a frozen veggie burger. But feel free to double any of these recipes in order to have leftovers for Friday lunch and dinner!

As always, if you aren’t familiar with these meal planning guides, be sure to check out my intro to THT Meal Planning Guides first.

The Meals:

Pantry Ingredients

  • ¼ cup unsalted butter
  • Olive oil
  • Apple cider vinegar
  • Reduced sodium soy sauce
  • Garlic (fresh)
  • Fresh ginger
  • Paprika
  • Ground cumin
  • Dried thyme
  • Onion powder
  • Salt and pepper



  • 1 lemon
  • 1 avocado
  • 4 small or 2 large heads broccoli
  • 4 sweet potatoes
  • Bag baby spinach
  • Any fruit on sale to serve as side for scrambled eggs (my favorite is a side of berries)
  • Optional fresh parsley leaves for the tilapia


  • 4 6-oz tilapia fillets
  • 1 lb chicken breasts
  • 2 packages extra-firm tofu
  • 1 package hummus, any flavor


  • Loaf of sourdough bread
  • 1 package whole wheat flatbread (any brand will work)


  • Large eggs
  • Sliced pepper jack cheese
  • 8 ounces herbed feta cheese

Center Aisles

  • Natural almond butter
  • 1 can chickpeas

Frozen foods:

  • 1 bag of frozen mixed vegetables (I like the California blend)

Sunday Game Plan

This week is a little less Sunday-prep and more about having a plan for what you’re making during the week. There are two main reasons for this: 1. I don’t like making eggs or fish too far in advance and 2. All of these recipes are relatively quick to make (not a whole lot of chopping going on this week 😉 ). The one meal I do recommend preparing ahead of time is the Almond Butter-Topped Sweet Potatoes. So let’s get started!

  • Start by cooking your sweet potatoes in the oven or microwave. While sweet potatoes are cooking, prepare your tofu and broccoli per recipe instructions. Once sweet potatoes are cooked, store sweet potatoes, tofu, and broccoli in a Tupperware container. Add fresh ginger and almond butter after reheating on Wednesday night.
  • If you have time to roast your chickpeas and broccoli for the flatbread pizzas on Monday, I recommend doing so as the chickpeas are the crispiest the first day you make them. However, if you won’t have time, go ahead and roast the chickpeas and broccoli on Sunday, then quickly assemble and bake the flatbreads Monday night.
  • For the chicken, no prep work needed. If buying your groceries before Sunday, I recommend storing raw chicken in the freezer and then moving them to the fridge Monday night so that they will be thawed by Tuesday. Prepare fresh on Tuesday per recipe instructions. If not worried about carbs, I highly recommend making the chicken into a grilled sandwich ;). For a balanced meal, serve these with a side spinach salad (just be sure to leave some spinach for the eggs on Thursday).
  • For the eggs, again no prep work needed. Simply follow the instructions on Thursday night and serve with a side of fruit.
  • Prepare the tilapia fresh on Sunday night, following the recipe instructions. I recommend serving them with a side of couscous and steamed vegetables (the grocery list calls for a bag of frozen mixed vegetables, but feel free to sub in fresh vegetables of choice).

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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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