From My Table / Meal Prep

weekly meal plan- week 4


Monday– the tortilla crusted fish is the other version of tilapia that I buy from Costco. I have seen it other places, but the best price I’ve seen is Costco. I’ve always been intimidated to recreate it from scratch, but you fish aficionados definitely could. I took a can of pinto beans and a can of corn (low sodium, drained) and heated them up with a bit of butter, cumin, chili powder, salt and pepper. And then the yellow rice was SO easy. I make all of my brown rice in my rice cooker. I just followed the rice to water ratio and added 1/2 teaspoon of turmeric and a sprinkle of salt. While the rice cooked, it absorbed all of the beautiful color and flavor of the turmeric. When the rice was still hot, I added frozen peas. So colorful!

Tuesday– I love my minestrone recipe from my blog. Cut veggies are one of my standards for meal prep. I cut carrots into sticks and cucumber rounds. Sometimes I’ll add in cherry tomatoes and green pepper. As for the dip…this week I tried out a yogurt based ranch dip. I bought the ranch seasoning packet and mixed it with plain greek yogurt. So much flavor!! I am going to work on a ranch seasoning mix from scratch.

Wednesday– With spring officially beginning this week. I thought salads would be a good addition to this week’s meal plan. I used romaine lettuce and topped it with tons of veggies (cucumber, green pepper, onion, tomato), hard boiled egg, deli ham, feta cheese and croutons. I buy the small pretzel rolls from Costco or Meijer.

Thursday– Leftover day! I made a burrito bowl with my yellow rice and corn/ bean mixture from Monday. I added some lettuce and tomato from salad prep yesterday (see what I did there?). Topped with cheese and tortilla chips.

Friday– This was a definite shortcut recipe but turned out so well. I started with chopped onions in some olive oil. As they were cooking down I added a bit of brown sugar and a couple hits of worcheshire sauce. This really helps to cook down the onions and balance out the tomato sauce. Once the onions are really soft I added 1 tablespoon of flour and cooked in for a minute before adding 3/4 cup of skim milk. Cook this until it is thickened…this is the same process from my creamy white sauces I have talked about. I added jarred marinara sauce. I like the garden veggie varieties because they increase your veggie intake and have a lot of good chunky texture. I had some cooked chicken in the freezer that I used but you can use any type of protein really. Sauce was served over whole wheat thin spaghetti. Yum! Side note, I really don’t care for more whole wheat pasta but the thin spaghetti is really great. The nuttiness from the whole grain works really well. Try it!



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