Plan, Not Prep: Weekly Meal Plan — Vol. 3
5 dinners to make this week that don't suck (up your time).
Welcome to Plan, Not Prep—a 5-day meal plan (with a full grocery shopping list!) series delivered to your inbox every Sunday morning. It’s perfect for those who want to be a little organized but don’t want to spend their entire weekend bulk-prepping chicken breasts and chopping vegetables. If your goal is to save money at the grocery store, reduce food waste, and feel a little more put together, I’ve got you!
Sunday: Crockpot Salsa Verde Chicken and Rice Tortilla Soup
Ingredients:
1 yellow onion, chopped
1lb boneless skinless chicken thighs or breasts
2 tsps chili powder
2 tsps smoked paprika
1 tsp dried oregano
Salt and pepper
2 cups salsa verde
6 cups low sodium chicken broth
1 can (14 ounce) black beans, drained
2 tbsps lime juice
1/2 cup cilantro, chopped
3 cups rice, cooked
Serve with: tortilla chips, cheese or green onions.
Instructions:
In the bowl of your crockpot, combine the onion, chicken, chili powder, paprika, oregano, and a pinch each of salt and pepper.
Stir in the broth and salsa verde.
Cover and cook on low for 6-7 hours or high for 4-5 hours.
Shred the chicken using two forks.
Stir in the beans, lime juice, and cilantro.
Stir the rice into the soup, then ladle into bowls.
Top with cheese, green onions, or tortilla chips.
Monday: One-Pan Chicken Wontons in Spicy Chili Sauce
Ingredients:
2 tbsps sesame oil
1 package of white mushrooms, sliced
1 clove garlic
1, 12-ounce bag frozen wontons (I like the mini chicken cilantro ones from Trader Joe’s or Costco)
1–2 cups chicken broth (depending on how soupy you like it)
1/2 cup teriyaki sauce
1–2 tbsps chili crisp
White or jasmine rice
Top with: green onion, sesame seeds
Instructions:
Heat sesame oil in a large nonstick skillet over medium heat.
Add mushrooms; sauté until softened and yummy. Add garlic for the last minute or two of sautéing.
Add the frozen wontons, chicken broth, and teriyaki sauce. Simmer for 5 minutes, with a lid on, until the wontons are heated through.
Finish with remaining 2 tablespoons sesame oil, chili crisp, and top with sesame seeds and scallions. Serve with white or jasmine rice.
Tuesday: Baked Salmon with Avocado Feta Salsa
Ingredients:
1-2lbs of fresh salmon
To season salmon: olive oil, paprika, onion powder, garlic powder, zest of 1 lime, salt and pepper.
1-2 avocados, cubed
1/4 cup feta
1/2 jalapeño, finely chopped
1/4 cup chopped cilantro
Juice of 1/2 lime
Pinch of salt
Instructions:
Preheat your oven to 400˚F and line a rimmed baking sheet with parchment paper.
Marinate salmon with olive oil, seasonings, lime zest, salt, and pepper. Bake for 10-15 minutes or so depending on how thick your salmon filets are.
While the salmon is baking, add avocado, feta, jalapeño, cilantro, lime juice, and salt to a bowl. Toss until everything is evenly mixed and coated.
When salmon is finished baking, spoon the feta avocado salsa over the salmon.
Wednesday: 20-Minute Butternut Squash Sausage Tortelloni Soup
Ingredients:
1 tbsp olive oil
2 cloves of garlic
1 white or yellow onion
1lb Italian Sausage
1 package (8 ounces) cheese tortelloni
1/2 tsp dried basil
1/2 tsp dried oregano
2 cups chicken broth
1 box (32 ounces) of butternut squash soup
3 cups baby spinach
1/2 cup heavy cream
Salt and Pepper
Top with: freshly grated parmesan cheese
Instructions:
Add olive oil to a pot and sauté garlic and onions until fragrant.
Add Italian sausage and seasoning to pot and cook until done and crumbly.
Pour in broth and bring to a boil. Once boiling, turn down to medium heat and add in the tortelloni and butternut squash soup. Cook until tortelloni is done (4 minutes or so).
Add in the spinach and heavy cream. Season with salt and pepper and top with parmesan cheese.
Thursday: Trader Joe’s Bruschetta Bowls
Ingredients:
1 lb boneless skinless chicken thighs
Trader Joe’s bruschetta sauce
Trader Joe’s frozen brown rice
Mozzarella pearls
Arugula
Balsamic glaze
Olive oil
Salt and pepper to taste
Instructions:
Prepare the chicken by drizzling with olive oil (about 1 tbsp) and season with salt and pepper.
In a pan over medium-high heat, drizzle olive oil and add the seasoned chicken thighs. Cook on each side until golden-brown and the internal temperature is 165 degrees.
Remove the chicken from the pan and set aside to rest. Once it has cooled down a bit, slice into strips.
Assemble your bowl. Add cooked brown rice as the base. Top with arugula, chicken, mozzarella, and bruschetta. I like to drizzle a little olive oil over the toppings and season with salt and pepper. Serve with balsamic glaze drizzle.
