Meal Plan - Week 3
WEEK 3 - Meal 1
Photo credit: budgetbytes.com
Prep Time 15 mins
Cook Time: 40 mins
Serving Size: 4
Ingredients:
FAJITA SEASONING
1 Tbsp chili powder
1⁄ 2 Tbsp paprika
1⁄ 2 tsp onion powder
1⁄ 4 tsp garlic powder
1⁄ 4 tsp cumin
1⁄ 8 tsp cayenne pepper
1 tsp sugar
1⁄ 2 tsp salt
FAJITAS
2 small (or 1 lg.) onion
3 bell peppers (any color)
1 lb. chicken breast
2 Tbsp vegetable oil
1 medium lime
8 (6-inch) tortillas
1⁄ 2 cup sour cream or plain yogurt
(optional)
1⁄4 bunch cilantro (optional)
NOTES & TIPS:
These fajitas are delicious and make excellent leftovers - if they last that long!!
Chicken: I had some leftover chicken from a previous meal and tossed it in with the veggies once roasted. It turned out just as delicious AND saved me some time.
Tofu: Adding chopped up or crumbled tempeh or extra-firm tofu instead of chicken would be a great idea if you’re looking for some non-animal protein.
WEEK 3 - Meal 2
Photo credit: skinnytaste.com
Prep Time 30 mins
Cook Time: 15 mins
Serving Size: 4
Ingredients:
4 portobello mushroom caps
2 Tbsp balsamic vinegar
1 Tbsp low sodium soy sauce
1 Tbsp olive oil
1 Tbsp chopped rosemary
1-½ tsp steak seasoning like Montreal Steak Spice
4 slices red onion
4 oz Swiss cheese, sliced (I used cheddar and it was delicious)
4 thin slices tomato
½ avocado, sliced thin
baby spinach
4 hamburger buns
NOTES & TIPS:
These mushroom burgers are easy and delicious and are perfect for meatless Monday - or any other day of the week!
Marinade: The mushroom caps sit in a marinade for 20-30 minutes. I usually grill up 6 when I make them and the marinade stretches adequately. Also, I throw in the stems as well because I love mushrooms!
Grill vs. Bake: I make these all year long. Sometimes I use the BBQ; the indoor grill; or I bake them in the oven. Each method comes out delicious. The oven method has moisture pool around the caps so be sure to place them on a rimmed baking sheet.
WEEK 3 - Meal 3
Photo credit: kraftcanada.com
Prep Time 10 mins
Cook Time: 45 mins
Serving Size: 8
Ingredients:
300 g (1/3 of 900-g pkg.) spaghetti, uncooked
1 lb. (454 g) lean ground beef
1 red bell pepper, chopped
1 jar (650 mL) Tomato & Basil Pasta Sauce
1/3 cup Parmesan cheese, grated
2 Tbsp margarine/butter
2 eggs, beaten
1 cup cottage cheese
1⁄ 2 cup Mozzarella cheese (or to taste)
NOTES & TIPS:
Kid friendly and makes leftovers. ‘Nuf said!
Pasta Sauce: Different flavours will produce different results. Don’t like basil? Use sundried tomato or plain marinara. Loads of choices out there.
WEEK 3 - Meal 4
Salmon Melts
*an AWESOME SAUCE original
Photo credit: olgasflavorfactory.com
Prep Time 10 mins
Cook Time: 10 mins
Serving Size: 4-6
Ingredients:
2 cans salmon, drained (whatever type you enjoy eating) or (leftover baked/grilled salmon)
⅓ cup mayonnaise
⅓ cup 2% (or higher) plain yogurt
2 Tbsp red onion, small diced
1 Tbsp dijon mustard (or to taste)
1-2 tsp capers
1 tsp dill (dried or fresh - add more if you want)
6-8 buns (cheese buns, whole wheat buns, focaccia bread slices - whatever you like)
Approx. 200 gr cheese, sliced (cheddar is my go-to, but most cheese types work well)
Salt & Pepper (to taste)
OPTIONAL ITEMS
2 medium tomatoes*
Spinach or other green leafy vegetable*
NOTES & TIPS:
Buns/Bread: Toast the bread before you put the salmon mixture on top for a crisper finish. If you like a chewier bread or you use slightly stale bread - skip the toasting. Amount of bread or buns will vary depending on how thin/thick the mixture is spread.
Cheese: I usually have block cheddar cheese on hand so I slice off bits and place on top, but grating works too.
* Tomato & Spinach NOTE: if you place the tomato/spinach on top and then melt the cheese, the whole unit is very delicious, but the tomato/spinach and cheese can slide off easily.
* TIP: chop up the tomato/spinach and add to salmon mixture for more stability and ‘hidden’ veggies!
WEEK 3 - Meal 5
Prep Time 10 mins
Cook Time: 60 mins
Serving Size: 6
Ingredients:
1 cup uncooked rice
1 cup frozen corn kernels (thawed)
1 (15 oz.) can black beans (or about 1.5 cups of your favourite bean)
1 (16 oz.) jar salsa
1 cup chicken broth
½ Tbsp chili powder
½ tsp oregano
2 large (1.5 lbs.) chicken breasts
1 cup shredded cheddar cheese
2 whole green onions, sliced
NOTES & TIPS:
This casserole is make-ahead friendly. Assemble the night before or morning of, cover in fridge and bake when ready. Easy and delicious. Freezer friendly for sure. Know someone that could use a nice meal? This is a winner for sure.
Beans: this is a great recipe to try out the beans you made yourself. If you don’t know how or forget - here’s a link to our blog post about the process. It’s so easy!
Salsa: the type, brand and flavour of salsa will make this meal taste different each time. Experiment! I’m partial to mango salsa mixed with medium heat chunky salsa, but use what you have or what you enjoy!