Plan, Not Prep: Weekly Meal Plan — Vol. 1
5 dinners to make this week that don't suck (up your time).
Welcome to Plan, Not Prep — a 5-day meal plan (and full grocery shopping list!) series delivered to your inbox every Sunday morning for those who want to be a little organized but not eat up their entire weekend prepping chicken breasts in bulk and chopping vegetables. If your goal is to save money at the grocery store, reduce your food waste, and feel a little more put together, I’ve got you!
Some recipes are my own, some from my favorite online favorites, but every one has been tested and approved by my family.
Sunday: Sheet Pan Lemon Thyme Chicken
Ingredients:
1/3 cup olive oil
1 1/2 tsp. roughly chopped fresh thyme
3 garlic cloves, chopped
Grated zest and juice of 1 lemon
1 package of bone-in, skin-on chicken breasts
1 bag (24 oz) of fingerling or baby dutch red potatoes
3 large carrots
1 small white or yellow onion
Seasonings: handful of salt, pepper, and Italian seasoning.
Instructions:
Preheat your oven to 425˚F and line a rimmed baking sheet with parchment paper.
Whisk the olive oil, thyme, garlic, lemon zest, lemon juice, salt and pepper in a large bowl.
Roughly chop the potatoes, carrots, and onion, and add to large mixing bowl.
Add in the chicken thighs and toss well.
Dump mixture onto baking sheet, spreading evenly and making sure the thighs are skin-side up.
Bake for 25 minutes, rotate the pan, and bake for another 25 minutes. Chicken should be golden brown and reach 165˚internally. Let rest for 5 minutes and enjoy!
Monday: Easy One-Pot Lasagna Soup
Ingredients:
1/4 cup olive oil
1lb mild Italian sausage
1/2 white or yellow onion, chopped
2 cloves garlic, minced
28oz can of crushed tomatoes
48oz of vegetable broth
Seasonings: 1 tsp salt, 1 tsp pepper, 1 tbsp Italian Seasoning
1/2 a (16oz) box of Bowtie/Farfelle Pasta (get the mini if possible!)
1/2 cup heavy cream
To top: ricotta cheese, fresh basil, grated parmesan.
Instructions:
Add olive oil to medium-high pot and begin browning the Italian sausage.
Once almost done, add in the chopped onion, garlic and sauté for a few minutes until soft.
Add in the can of crushed tomatoes, broth, and all the seasonings and bring to boil.
Once boiling, pour in pasta and cook to box directions or until done.
Finally, add in heavy cream and mix.
Top soup with fresh basil, grated parmesan, and a dollop of ricotta cheese.
Tuesday: Egg Roll in a Bowl
Ingredients:
1lb pork sausage
1 (16 ounce) package coleslaw mix
1 (8oz) can of water chestnuts, sliced
¼ cup soy sauce
¼ cup sesame oil
1 clove garlic, minced
Jasmine Rice (I use Target’s or Trader Joe’s Instant Rice for conveinience!)
To top: sesame seeds, green onion
Instructions:
Coat skillet with olive oil and brown pork sausage over medium heat, about 10 minutes. Drain any excess grease.
Stir coleslaw mix, water chestnuts, soy sauce, sesame oil, and garlic into the skillet. Cook until coleslaw softens, about 5-8 minutes.
Serve with jasmine rice and top with sesame seeds and green onion.
Wednesday: Buffalo Chicken Stuffed Peppers
Ingredients:
1 rotisserie chicken (or 2-3 large chicken breasts, cooked and shredded)
4 large green bell peppers
2 tbsps olive oil
1/2 tsp salt
1/4 tsp black pepper
1/2 cup buffalo sauce
4 oz (1/2 stick) of cream cheese, softened
1/4 cup sour cream
1/2 cup shredded sharp cheddar cheese
1 tsp garlic powder
1 tsp onion powder
To top: Green onion and blue cheese crumbles.
Instructions:
Preheat oven to 350˚F.
Slice the peppers in half and remove the membrane and seeds. Place on a baking tray or casserole dish and spray with avocado oil or rub with olive oil and top with salt and pepper. Bake in oven for 10 minutes.
While the peppers are baking, combine the shredded chicken, buffalo sauce, softened cream cheese, sour cream, garlic powder and onion powder in a large bowl.
Remove the peppers from the oven, and carefully fill them with the filling. Top with shredded cheese and return to the oven and cook for 5-10 more minutes, then place under the broiler for 1-2 minutes.
Top with green onion and blue cheese crumbles (if you prefer), and serve alongside rice, tortilla chips, and/or celery and carrot sticks!
Thursday: Cilantro Lime Chicken and Creamy Coleslaw
Ingredients:
1 - 1/2lb of boneless, skinless chicken thighs.
2 tbsp olive oil
3 cloves garlic, minced
3 limes
1 (16 ounce) package coleslaw mix
1/2 cup mayo
1/2 cup sour cream
1/2 bunch cilantro
Seasonings: handful of salt, pepper, cumin, and onion powder — about 1 tsp each.
Pair with: Rice or beans of your choice.
Instructions:
Preheat oven to 425˚F.
Combine olive oil, minced garlic, juice and zest of 2 limes, seasonings, and 1/2 of the bunch of cilantro in large bowl. Add in chicken thighs and combine.
Place chicken on baking sheet or casserole dish and bake in oven for 20 minutes, or until chicken reaches 165˚internally.
While the chicken bakes, mix coleslaw mix, mayo, sour cream, cilantro and zest and juice of 1 lime. Place in fridge to chill until ready to serve.
Pair chicken and creamy slaw with rice or beans (we love black beans with it!) of your choice.
