Plan, Not Prep: Weekly Meal Plan — Vol. 4

5 dinners to make this week that don't suck (up your time).

Well, folks, after a brief hiatus—a work trip that turned into a Disney vacation with my family, followed by an unwelcome sinus infection—we’re back with another installment of Plan, Not Prep! This 5-day meal plan (complete with a full grocery shopping list!) is here to make your week a little easier. Happy Sunday and happy Spring!

Sunday: Herby Feta Lemon Chicken and Veggie Sheet Pan Dinner

Recipe by: Baking the Goods

Ingredients:

• Marinade

  • ½ cup feta

  • ¼ cup olive oil

  • Juice of 1 lemon

  • 2 cloves garlic (minced)

  • 2 tablespoons parsley (finely chopped)

  • 1 tablespoon dill (finely chopped)

  • 1 tablespoon oregano (finely chopped)

  • 1 tablespoon rosemary (finely chopped)

  • ½ teaspoon salt

  • ½ teaspoon black pepper

• Sheet Pan

  • 1 lb. baby potatoes, chopped

  • 1 ½ cups bell peppers, sliced

  • 1 cup cherry tomoates

  • ½ large red onion, sliced

  • 2 tablespoons olive oil

  • ½ teaspoon salt

  • ½ teaspoon black pepper

  • 1 ½ lbs. boneless, skinless chicken breast

  • 1-2 lemons (sliced in 3 thick rounds)

  • ½ cup feta

Instructions:

1. In a liquid measuring cup combine olive oil, crumbled feta, garlic, lemon juice, herbs, salt, pepper and sumac. Stir to combine and set aside.

2. Preheat your oven to 425°F.

3. On a rimmed baking sheet, combine chopped potatoes, peppers, tomatoes and onion. Drizzle with 2 tablespoons of olive oil. Sprinkle with salt and pepper then stir to combine. Spread everything into an even layer.

4. Nestle the chicken in with the veggies and pour marinade over the chicken, covering both sides. Nestle in the lemon wheels.

5. Bake for 35-40-ish minutes (rotating the pan halfway through the bake time) until the chicken is cooked through and the potatoes are golden. Cook until an instant-read thermometer inserted in the chicken registers 165° F. During the last 10 minutes of the bake, add the feta cubes so they warm up but don't melt.

6. To serve, squeeze the lemons over the whole sheet and top with a punch of freshly chopped herbs and salt and pepper to taste.

Monday: Creamy Tuscan Gnocchi

Recipe by: The Bold Appetite

Ingredients:

• 1 lb spicy Italian sausage

• 1/2 small onion minced

• 4 garlic cloves minced

• 2 tbsp flour

• 2 cups chicken broth

• 1 bunch of kale, roughly chopped

• 1/2 cup heavy cream

• 1 cup parmesan cheese, grated

• 1 lb potato gnocchi

• Olive oil

Instructions:

1. Heat olive oil in a pan over medium heat. Add sausage, and cook until done and crumbly. Remove sausage, leaving the fat in the pan.

2. Sauté onions and garlic until soft (2–3 min) in the pan you used to cook the sausage. Stir in flour and cook for 1 min. Add chicken broth, simmer for 3–4 min until thickened.

3. Add kale and sausage, cook for 2–3 min. Cook gnocchi separately, then drain.

4. Finish & Serve – Reduce heat, add cream and Parmesan, and simmer for 2 min. Stir in gnocchi, cook for 30 sec, then remove from heat and let sit to thicken.

Tuesday: Crockpot Buffalo White Chicken Chili

Recipe adapted by: Half Baked Harvest

Ingredients:

• 1 medium yellow onion, chopped

• 3 cloves garlic, chopped

• 1 tablespoon dried parsley

• 1 tablespoon dried chives

• 2 teaspoons dried dill

• 1 teaspoon smoked paprika

• 1 pound boneless skinless chicken breasts

• 4-6 cups low-sodium chicken broth

• 4 ounces cream cheese (1/2 a block), at room temperature

• 1 can white beans, drained and rinsed

• 3/4 cup buffalo sauce

• 1/2 cup salsa verde

• 1 cup shredded cheddar cheese

• 1/2 cup fresh cilantro, chopped

• Top with: Sour cream or greek yogurt, avocado, and tortilla chips.

Instructions:

1. In the bowl of your crockpot, combine the onion, garlic, parsley, chives, dill, and paprika. Add the chicken, then stir in 4 cups broth and cream cheese. Season with salt and pepper.

2. Cover and cook on low for 6-7 hours or high for 4-5 hours.

3. Shred the chicken using two forks. Stir in the white beans, salsa verde, buffalo sauce, cheddar, and cilantro.

4. Ladle the chili into bowls. Top, as desired, with Greek yogurt/sour cream, cheese, avocado, cilantro, and green onions. Eat and enjoy!

Wednesday: Taco Salads

Ingredients:

• For the Meat:

  • 1 lb ground beef (or turkey)

  • 1 tbsp olive oil

  • 2 cloves garlic, minced

  • 1 tbsp taco seasoning

  • ¼ cup water

  • ½ cup black beans (optional)

• 1 head romaine lettuce, chopped

• 1 cup cherry tomatoes, halved

• ½ cup corn (fresh or canned)

• ½ red onion, diced

• ½ cup shredded cheddar or Mexican blend cheese

• 1 avocado, diced

• ¼ cup fresh cilantro, chopped

• Crushed tortilla chips (for crunch)

• Dressing

  • ½ cup sour cream (or Greek yogurt)

  • 2 tbsp lime juice

  • 1 tsp taco seasoning

  • 1 tsp cilantro, chopped

  • 1 tbsp olive oil

Instructions:

1. Heat olive oil in a pan over medium heat. Add ground beef and cook until browned, breaking it up with a spoon. Stir in garlic, taco seasoning, and water. Simmer for 5 minutes. Add black beans if using.

2. In a small bowl, whisk together sour cream, lime juice, taco seasoning, cilantro and olive oil. Set aside.

3. In a large bowl, combine romaine, tomatoes, corn, red onion, cheese, avocado, and cilantro.

4. Top with cooked taco meat, drizzle with dressing, and sprinkle crushed tortilla chips on top.

Thursday: Thai Chicken Meatballs in Coconut Curry Sauce

Recipe adapted by: Simply Whisked

Ingredients:

• For Meatballs

  • 2lbs lean ground chicken

  • 3/4 cup Panko breadcrumbs

  • 2 green onions, finely chopped

  • 1 red bell pepper, finely chopped

  • 1 garlic clove (minced)

  • 2 teaspoons soy sauce

  • 1 teaspoon coarse salt

• For Sauce

  • 1 15- ounce can full-fat coconut milk

  • 1/4 cup natural peanut butter

  • 3 tablespoons red curry paste

  • Juice of 1 lime

  • 2 tablespoons soy sauce

  • 2 garlic cloves (minced)

  • 3 tablespoons fresh chopped cilantro

  • 1 tablespoon Sriracha sauce

• Serve with: jasmine or basmati rice

Instructions:

1. Preheat oven to 400˚F and line a baking sheet with parchment paper or non-stick aluminum foil.

2. In a large mixing bowl, gently combine the meatball ingredients. Portion meatballs into 2-3 tablespoon sized balls and place on prepared baking sheet.

3. Bake meatballs for 15 – 20 minutes, or until internal temperature reaches 165˚F.

4. While the meatballs cook, heat a large skillet to medium. Add peanut butter and allow it to melt. Whisk in remaining sauce ingredients until smooth. Turn off heat until ready to use to prevent sauce from thickening (if needed, stir in water to thin sauce).

5. Remove from oven and transfer to the skillet. Stir to coat the meatballs in sauce.

   Garnish with cilantro and serve over jasmine or basmati rice.

Leyland House Grocery Shopping List - Vol. 4

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