Meal Plan for Week of January 9, 2023

Welcome to our first Meal Plan for Week of January 9, 2023!

In addition to the Monday newsletter (if you aren’t signed up, click here to subscribe!) we are starting a new series that we provide weekly meal plans on Fridays.

We know that it is probably one of the banes of your existence to figure what to eat each week, and we hope that this series can help you get out of your rut of eating the same things over and over.

This is by no means a bible of exactly what you should eat next week, but more of a creative offering in the hopes that you can include some or all of these in your regular rotation.

Please note, that I am on the diabetic program of WW and therefore have to count for fruit.

However, in the notes section of each recipe is a WW link to your tracker. As long as you have an active WW membership, you can track any dish directly to your tracker – how fun is that?!

Below are the recipe cards in no particular order. At the end we will provide a complete weekly meal plan if you want to print that out.

Canadian Bacon Breakfast Casserole

This quick and easy breakfast casserole is great for meal prep - cook once and you have breakfast 4 days! Feel free to switch up the veggies for whatever you like.

Ingredients

• 12 ounces white potatoes (about 3) cooked in the microwave and cooled
• 1 teaspoon olive oil
• 1 cup diced red pepper
• 1 cup diced zucchini
• 5 slices (3 oz.) Canadian bacon, chopped
• 1 clove garlic
• 3 egg whites
• 2 eggs
• 1/3 cup skim milk
• 1/2 teaspoon red pepper flakes
• 2 ounces sharp cheddar cheese
• salt and pepper

Instructions

Heat oven to 400. When the potatoes are cooled (I actually cooked mine the day before and took them from the fridge), slice and layer the bottom of your baking dish. Salt and pepper the potatoes.

In a skillet, heat the olive oil, add the garlic, red pepper, zucchini and Canadian bacon, cook about 5-7 minutes, or just until the red peppers start to become crisp tender.

In a large bowl, mix the egg whites, eggs, milk and crushed pepper. Add pepper mixture to the egg mixture and mix until combined, and pour over the potato layer in your baking dish. Top with cheddar cheese and bake for 25-30 minutes, or just until the eggs are set and the cheese is golden.

Notes

As of the date of this publication, each serving is 5 WW points. Click here to track to your WW tracker.

Nutrition Information:

Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 210 Total Fat: 14g Saturated Fat: 5g Trans Fat: 0g Unsaturated Fat: 7g Cholesterol: 122mg Sodium: 495mg Carbohydrates: 6g Fiber: 1g Sugar: 4g Protein: 16g

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Chia Pudding

This chia pudding base can be customized and made into a parfait, or an afternoon snack with fruit - the possibilities are endless!

Ingredients

• 1 cup unsweetened almond milk (or milk of choice)
• 2 1/2 tablespoons chia seeds

Instructions

1. Mix the milk and chia seeds together.
2. Place in a glass jar with a lid and refrigerate for 30 minutes.
3. After 30 minutes, stir with a fork to separate the chia seeds - they tend to drop to the bottom of the jar if you don't mix after 30 minutes.
4. Chill at least 12 hours. I like to make this right before bed and then it's ready for breakfast in the morning.

Notes

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Very Berry Sauce

This is one of my favorite meal preps - to use for parfaits, spooned over pancakes or topped on cooked oats.

Ingredients

• 1 cup blueberries (fresh or frozen)
• 4 ounces water
• 1 teaspoon cornstarch
• 1 tablespoon Splenda (optional)

Instructions

1. Mix the water and cornstarch together.
2. In a skillet, add the blueberries and add the cornstarch water mixture.
3. It will look like shit to start (white and cloudy), but in 5 minutes, the sauce will be thick and delicious. Like me! (ha!)
4. Let cool and store in a mason jar or container for the week.

Notes

Any combination of fruit works, both fresh and frozen. I've done frozen raspberries with fresh blueberries too. For me It's 1 WW point for 1/3 cup, but I have to count points for fruit.

Nutrition Information:

Yield: 3 Serving Size: 1
Amount Per Serving: Calories: 33 Total Fat: 0g Saturated Fat: 0g Trans Fat: 0g Unsaturated Fat: 0g Cholesterol: 0mg Sodium: 2mg Carbohydrates: 8g Fiber: 1g Sugar: 5g Protein: 0g

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Blackened Chicken in a Jar

This is the best meal prep for salads - packed in jars just shake and plate!

Ingredients

• 4 ounces chicken breast, cut into cubes
• 1 teaspoon blackened seasoning
• 1/2 cup cooked pasta (I used ditalini)
• 2 cups spinach (or greens of choice)
• 1/4 cup red pepper, chopped
• 1/2 cup cucumbers, sliced
• 1 mandarin orange
• 4 strawberries
• 2 tablespoons bacon bits
• 2 tablespoons light Italian dressing

Instructions

1. Toss the chicken with the blackened seasoning. Heat skillet over medium heat with avocado oil spray, and cook chicken for 4-5 minutes, or until cooked through. Let cool.
2. Layer salad in mason jar. If you don't have a mason jar, store dressing separately.
3. Layer in this order: dressing, cucumbers, peppers, fruit, spinach, pasta, chicken and bacon bits.
4. To serve: pour salad on a large plate or bowl, and toss to combine.

Notes

I prefer an oil based dressing, because I think you can get away with using just two tablespoons to coat the salad. I love Newman's own light salad dressings - either Italian or balsamic. Since I have to count points for fruit since I am on the WW diabetic plan - so it's 8 WW points for me. Click here for the link to track to your WW tracker.

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Black Bean and Sweet Potato Chili

This chili tastes as if its been simmering all day, but the chipotle peppers give such a depth of flavor, this chili is ready to eat in just an hour. Freezes great too!

Ingredients

• avocado oil spray
• 2 medium sweet potatoes
• 4 tsp minced garlic
• 2 Tbsp chili powder
• 4 tsp ground cumin
• 1/4 tsp table salt
• 1 cup water
• 28 oz canned black beans, rinsed
• 2 cup(s) canned tomatoes
• 1 Tbsp cilantro, chopped
• 2 Tbsp canned chipotle peppers, (one whole pepper)
• (optional - add 1 cup diced canned potatoes)

Instructions

1. Heat avocado oil in a large stock pot and bring to medium-high heat. Add diced sweet potato and cook, stirring often, about 4 minutes.Add garlic, chili powder, chipotle and salt and cook, stirring constantly, until fragrant, about 30 seconds.
2. Add water, bring to a simmer, cover, reduce heat to maintain a gentle simmer and cook until potato is tender, 10 to 12 minutes. Add canned tomatoes. (If you don't like chunks like I do, puree at this point). Add beans, tomatoes and lime juice and return to a simmer. Cook for an additional 45 minutes.
3. Garnish with nonfat Greek yogurt and shredded cheddar cheese

Notes

If you are on WW, please click here to add this to your tracker to calculate the points for your personal points.

Nutrition Information:

Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 307 Total Fat: 6g Saturated Fat: 1g Trans Fat: 0g Unsaturated Fat: 4g Cholesterol: 0mg Sodium: 1069mg Carbohydrates: 53g Fiber: 19g Sugar: 7g Protein: 15g

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Butternut Squash Soup

Yield: 4 servings Prep Time: 5 minutes Cook Time: 45 minutes Total Time: 50 minutes

This creamy butternut squash soup screams fall. It uses roasted butternut squash and apples with a hint of cayenne so make it the perfect sweet and savory combo.

Ingredients

• 1 large butternut squash*
• 1 large honey crisp apple, cored and sliced
• 3 large carrots, washed and unpeeled
• 4 cloves garlic
• 4 cups vegetable broth
• 1 teaspoon cayenne pepper **
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 4 brussels sprouts, sliced thin (optional garnish)
• 1 teaspoon grape seed oil (optional garnish)

Instructions

Heat oven to 425. Spray a baking sheet with Pam, and place the butternut squash (that's been cut in half) cut side down. Add apples, carrots and garlic. After 30 minutes, take the apples, carrot and garlic off the pan. Set aside. Cook the squash another 15 minutes, or until you can pierce it with a knife.

Let the veggies cool about 20 minutes. Throw everything into a blender, except the sprouts and oil. Blend for 5 minutes - this will give the soup a velvety texture and mimic a bisque even though there is no cream in the soup.

Heat grapeseed oil over medium heat, saute the sprouts for about 2-3 minutes - just until they are wilted a bit. Toss with a pinch of salt and pepper and garnish the soup with the sprouts.


Notes

* if you microwave the butternut squash for 5 minutes, it's easy to slice in half before roasting

** cayenne pepper is a personal preference - the amount I have in the recipe is the perfect sweet/savory/spicy combination, but if you don't like as much spice, reduce to your liking.

Since I am on the diabetic plan, I have to count for the apple, but it's only 1 WW point per serving on my plan. Click this link to see what the WW points would be on your plan.

Did you make this recipe?

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Category: Soup





Shrimp and Green Bean Stirfry

Yield: 1 serving Prep Time: 5 minutes Cook Time: 5 minutes Total Time: 5 minutes

This is a great low carb stir fry, but feel free to pair it with a cup of your favorite cooked rice.

Ingredients

• 4 ounces shrimp, peeled and deveined
• 3/4 cup fresh green beans
• 1/4 cup broth (chicken, beef or vegetable)
• 1.5 teaspoons corn starch
• 1 tablespoon sambal oelek
• 1 tablespoon light soy sauce
• 2 teaspoons minced garlic
• 1 teaspoon hoisin sauce
• 1 teaspoon everything but the bagel seasoning

Instructions

1. Mix the broth, corn starch, sambal oelek, soy sauce, garlic, hoisin sauce and 1/2 of the EBTB seasoning. Set aside.
2. Heat a non-stick skillet over medium high heat. While that heats up, cook your green beans on the veggie setting in your microwave.
3. Spray the pan with Pam. Lightly pepper the shrimp you don't need to add salt because of the soy sauce) and cook for 1 minute. Add in the cooked green beans, add the sauce, flip the shrimp and toss to coat.
4. I started out using half of the sauce, and added maybe a couple teaspoons more. The sauce will thicken because of the corn starch. It should only cook about another 90 seconds.
5. Plate and drizzle the remaining EBTB seasoning over top.
   

Notes

This is 2 WW points. Add a cup of cooked rice, and it's an 8 point dinner. Click here for the WW tracker.

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Category: Seafood





Easy Shrimp Fried Rice

Yield: 1 serving Prep Time: 5 minutes Cook Time: 10 minutes Total Time: 15 minutes

I am not the best at getting in vegetables, but throw them in a fried rice and I am in!

Ingredients

• 1 cup cooked white rice, cold
• 3 ounces shrimp, peeled, deveined and roughly chopped
• 1/2 cup carrots
• 1/2 cup sugar snap peas
• 1 cup zucchini
• 1 large egg
• 1 tablespoon stir fry sauce
• 1 tablespoon soy sauce
• 1 teaspoon chili oil

Instructions

1. Heat skillet with avocado oil spray over medium heat.
2. Add shrimp and cook for 30 seconds, remove.
3. Add in the veggies and cook for 4-5 minutes, or until crisp tender. Add in rice. Scooch the veggie/rice to the side and add the egg and scramble.
4. Toss in the cooked shrimp and sauces and cook for 1-2 minutes, making sure the shrimp is fully cooked.
5. Enjoy!

Notes

Nutrition Information:

Yield: 1 Serving Size: 1
Amount Per Serving: Calories: 529 Total Fat: 12g Saturated Fat: 3g Trans Fat: 0g Unsaturated Fat: 8g Cholesterol: 366mg Sodium: 1967mg Carbohydrates: 67g Fiber: 7g Sugar: 11g Protein: 37g

Did you make this recipe?

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We hope you enjoy our weekly meal plans. Please feel free to leave comments or feedback below.

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Biz

I am a widowed 55 year old trying to figure out my life after losing my husband after a long illness. Cooking and being in the kitchen feeds my soul!

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6 Comments January 13, 2023

Hi Biz! So, far I’ve made all of these meals except for the Shrimp and Green Bean Stir Fry and I’ll make it tomorrow. Everything was absolutely delicious!! I did have a question though. For the days when the meal grid indicates a combination of 2 dishes (like the salad in a jar with the butternut squash soup) is the expectation that we would eat the full serving of each of the dishes as indicated by the recipe (1/4 of the soup recipe and the full jar of salad)? It turned out to be a lot of food, so I was wondering if given that it would be served with something else, if I was supposed to eat a smaller portion of soup and split the salad recipe between 2 jars? Especially since I had trouble fitting the salad recipe in a single jar! :-). I had divided the soup into 4 containers in the fridge and I ended up eating one jar of salad and 1/2 of one of the soup containers one day. And that still seemed like too much, so I ate just a jar of salad today and skipped the soup. I thought I might have it as a snack this afternoon, but I haven’t been hungry! I started the plan with Monday dinner and then have done breakfast, lunch and dinner since then. With some of the recipes making 4 servings, I think I still have enough food to provide my meals for the weekend as well! Thanks for the recipes and the meal plan for the week!

January 13, 2023

The recipes are meant as a guideline – not set in stone. If you decide that the soup and 1/2 salad is filling, then go with it! I also know that some people are meal planning for their spouses as well, and used full portions of the meal plan. You do you – so happy you enjoyed the meal plan! Hugs, Biz

January 8, 2023

Yes! It’s a lifestyle, not a diet and fluctuations happen. Just do the best you can each day and move on. Hugs!

January 6, 2023

Biz….I love this new form. It is so helpful. I have to be honest I haven’t had a chance to read it completely and go over the recipes as of yet. However I will. But just had to tell you how helpful this is. Thank you so much for taking the time to compose this. This gal is very appreciative of it.
Stay well and keep up the good work.
Love you. Carol🤗💗

January 8, 2023 Thank you Carol! We will have new meal plans every week! Happy Sunday! Kimberly Salzbrunn January 6, 2023

Thanks, Bizz! Love the newsletter and your recipes. Getting myself to get on track the Bizz Way and not get disappointed in myself because I may have some gain.