Meal Plan Dec 29-Jan 4

Trying to get back to healthy eating after all this holiday food! Meal plan this week:

Breakfast: Ham, cheese and peppers egg bake, ww toast.

Lunches/Dinners:
-Cauliflower tikka masala over rice or with naan.
-Beef, tomato and acini de pepe soup - I’ll probably add some extra veggies.
-New Years day-Hearty One-Pot Black-Eyed Pea Stew With Kale and Andouille and cornbread

Meal Plan Lists - Soups

Beef/Lamb	Chicken/Turkey
Chili* Beef Stew Irish (Lamb) Stew Beef & barley Mexican beef & rice* Chili mac* Stuffed pepper Cabbage roll Pasta e fagioli*	Chicken noodle Chicken & wild rice Chicken tortilla* Chicken pot pie Greek lemon chicken Asian chicken noodle Golden chicken curry
Pork/Ham/Sausage	Vegetarian/Seafood
Ham and bean* Sausage, kale & white bean* Sausage, kale & orzo Zuppa Toscana (creamy sausage, kale & potato) Creamy tortellini and sausage Creamy ham and potato Bean and Bacon* Cabbage roll	Vegetable barley Minestrone* Black bean* Corn Chowder Clam Chowder Tomato Tortellini Creamy potato leek Lentil (can be made with sausage or without)* Loaded baked potato Fasolatha (Greek bean & tomato soup)*

*includes beans

Meal Plan Lists - Main Dishes

Main Dish/Meals

Beef/Lamb	Chicken/Turkey
Meatloaf Pasta w/ meat sauce* Tacos Mexican rice (can also be made w/ chorizo) Burgers Fajitas Korean BBQ tacos* Shepherd’s Pie Lamb & lentils* Sicilian rice ball casserole Philly cheesesteak pasta  Cheesy Taco Shells*	Roast chicken  Cacciatore Tikka Masala Marsala Pot pie or Pot Pie noodles Maple mustard thighs Chicken & white bean enchiladas BBQ chicken/pulled chicken* Salsa chicken* Chicken Florentine pasta* Chicken taco bake Greek chicken & veg (sheet pan meal)
Pork/Ham/Sausage	Vegetarian/Seafood
Cajun red beans and rice* Stuffed cabbage rolls (or "unstuffed" CR casserole*)  Roast pork Bubble & Squeak (ham, potatoes, cabbage) Pork loin w/ Island salsa* Pork loin w/ apple salsa* Pork and pinto enchiladas Ham, scalloped potatoes, peas casserole Pulled pork* Sausage, wild rice and squash casserole Asian pork w/ broccoli & ramen style noodles Mango habanero pork tacos*	Fish tacos Shrimp & roasted green beans Vegetable lasagna (or lasagna rolls) Chana masala* (chickpea curry) Baked fish Salmon patties Pasta primavera* Veggie/black bean burgers Sweet potato & black bean enchiladas Ravioli or tortellini Shrimp Creole Garlic Parmesan shrimp w/ veg & angel hair

Sides Rice Potatoes  Bread/Biscuits Calabacitas Roasted veggies Vegetable fritters Potato salad Pasta salad Coleslaw Salad

“Too tired to cook/too broke for takeout” Meals Frozen fish/chicken, tots/fries and steam in the bag veg Chicken drumsticks, sides Frozen ravioli w/ sauce Frozen pierogies w/ sauteed onion & coleslaw mix Hot dogs & salad Pizza  Mac and cheese*

*Can be made in Multi/Pressure cooker (Instant Pot, Crock Pot Express, Ninja Foodi, etc) 

Meal Plan Lists - Bento/Cold lunch ideas

Sandwich

Green Salad

w/ tuna

Southwest chicken (chicken, black beans, corn, cheese)

w/ egg salad

Hummus w/ pita or pretzels

Tuna or egg salad or cheese & crackers

Cheese and meat rolls

Pasta salad

Green bean & tomato 

Greek (halved grape tomatoes, baby spinach, red onion, feta, olives) 

Rainbow (halved grape tomatoes, shredded carrot, yellow pepper, zucchini, red onion) 

Cold asian noodles w/ veggies (and chicken?) 

Rice cakes w/ PB

Yogurt parfait

Hard boiled eggs

Apple w/ PB

Bagel w/ cream cheese

Fruit or berries

Veggies w/ dip

Egg Bake Recipe

Basic Egg Bake recipe: 

6 eggs 

1 cup milk

½ cup shredded cheese

⅓ cup flour

¼ tsp salt & sprinkle of pepper

Beat eggs, milk, flour, s&p together. Add cheese and stir well.  Pour into greased 8x8 glass pan.
Bake at 425 for 20 mins. 4 servings.

Variations:

-Greek Style: Use 10 oz frozen chopped spinach, thawed and drained well, 1/2 cup of finely diced onion,
and feta or parmesan for the cheese 

-Hearty Potluck Brunch: Double the recipe and pour over a bag of Potatoes O’Brien. 
You can also add ham, sausage or bacon. 

-Denver style: Add 1 cup each ham & diced pepper, ½ cup onion. 

-Italian style: Add 1 small shredded zucchini, drained well, and 1 cup finely chopped red pepper,
use parmesan for the cheese. 

-To jazz it up you can add herbs like herbs de provence or Penzey’s Sunny Paris seasoning

Meal Plan Lists - Breakfast Ideas

Breakfasts

Cereal

Oatmeal/Steel cut oats

Muesli

Muffins 

Apple Oat (https://www.tasteofhome.com/recipes/applesauce-cinnamon-oat-muffins/)

Banana Granola (https://www.allrecipes.com/recipe/229831/banana-yogurt-muffins/)

Blueberry Cream (https://www.allrecipes.com/recipe/23294/blueberry-cream-muffins/)

Zucchini Nut

Morning Glory (https://bakerbynature.com/my-favorite-morning-glory-muffins/)

Egg bake* & toast

Apple Nut cake

Banana w/ PB 

Toast w/ PB & Banana

Breakfast sandwiches

Hard boiled eggs

Egg salad on toast

Yogurt w/ granola and berries