Weekly Meal Plan for Week of March 20, 2023

Instructions

Cook the Quinoa:

On the Stove: Rinse the quinoa thoroughly under cold water. In a medium saucepan, combine the rinsed quinoa and 3 cups of water. Add a pinch of salt. Bring to a boil over medium-high heat, then reduce the heat to low, cover, and simmer for about 15 minutes or until all the water is absorbed and the quinoa is fluffy. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork and allow it to cool slightly.

Roast the Grapes:

Preheat your oven to 400°F (200°C). Spread the grapes on a baking sheet lined with parchment paper. Roast in the preheated oven for about 10 minutes, or until the grapes are softened and slightly caramelized. Set aside to cool.

Prepare the Overnight Oats:

In a large mixing bowl, combine the cooked quinoa** (the quinoa makes enough for leftovers - so mix 3 cups quinoa), quick oats, almond milk, cinnamon, and honey (or coconut sugar). Stir until everything is well mixed. Cover the bowl or transfer the mixture to individual jars or containers. Refrigerate overnight or for at least 4 hours.

Assemble and Serve:

Before serving, prepare the powdered peanut butter according to the package instructions (usually mixing with water until it reaches a smooth consistency).
To serve, top each portion of quinoa overnight oats with the roasted grapes, a drizzle of the prepared powdered peanut butter, and a sprinkle of granola for crunch.

Instructions

In a food processor, process the apple, carrots, zucchini and ginger, until chopped finely.  Add the eggs, almond milk and greek yogurt - that is your wet mixture.

In a large bowl, add the oat flour, flour, baking powder, brown sugar and salt.  Add the wet mixture into the dry mixture and mix just until combined.

I used a melon baller, so two scoops of the melon baller per muffin.  Divide the sunflower seeds and sugar over each muffin and bake at 425 for 13 minutes.

Instructions

1. Heat a skillet over medium heat. Spray with avocado oil spray. Cook the corn, turning every couple minutes, until charred. Let cool. In the same skillet, add the asparagus, red pepper and zucchini and sauté for four minutes. Let cool.
2. Mix the dressing. Add the cooked pasta to a large bowl. Cut corn off cob and add that to the bowl. Add the cooled asparagus, red pepper and zucchini mixture. Add the cucumber, radish, mozzarella and Galileo® Salame. Add dressing and mix well. T

Instructions

1. Cook pasta according to package directions.  Alternatively, this is a great way to use up leftover pasta!
2. Take the sausage out of the casing and make into 8 small meatballs.  In a non-stick skillet, saute the meatballs and zucchini for about 5 minutes, until the meatballs start to brown.  
3. In a stock pot add the tomato paste, tomato sauce, garlic, chicken broth, Italian seasoning, crushed red pepper and black pepper.  *the chicken broth might be enough salt, so taste before adding any additional salt.
4. Add in the meatballs and zucchini, and cook over medium heat for about 5-6 minutes.  In two large bowls, put one cup of chopped zucchini in the bottom of the bowl.  
5. Add 1/2 cup of cooked pasta into each bowl.  Ladle in the soup dividing the meatballs between the bowls.  Top each bowl with one ounce of the light mozzarella cheese and dried parsley.

Instructions

Melt the butter – add the flour and stir for one minute. Slowly add the almond milk, stirring constantly until it thickens – about 5 minutes. Remove from heat and add in the the rest of the ingredients and stir until the cheese melts. I pan fried 3 ounces of diced chicken, and in the last two minutes of the pasta cooking, I tossed in asparagus. 

Instructions

Heat a non-stick skillet over medium heat.  Add half the tablespoon of oil, and cook the sliced broccoli, face down, for about 3 minutes.  Remove from pan and set aside.

Sprinkle the salt and pepper on the beef.  Add the remaining oil to the pan, and sear the beef for 2 minutes. 

Mix the soy sauce, coconut cream, arrow root, garlic, crushed red pepper, ginger and brown sugar together.

Once the beef has cooked for 2 minutes, add back in the broccoli, add the soy sauce mixture and cook one minute, or until the sauce gets thickened.

Serve over cooked rice and garnish with parsley.

Instructions

1. Mix the chicken, oil, Italian seasoning, pepper, salt and crushed red pepper. Cook over medium heat, until almost fully cooked. Set aside and cool.
2. Heat oven to 400.
3. Roll out 4 ounces of dough for each chicken bake.
4. Make the bake in this order for each bake: 1/2 ounce mozzarella cheese, 3 ounces of the cooked chicken, 1/4 cup spinach, 1/2 tablespoon parsley, 1 tablespoon bacon bits and 2 teaspoons of the caeser dressing.
5. Roll up like a burrito. Brush with egg wash and sprinkle one teaspoon of Parmesan cheese on top. Bake for 17 minutes. Let cool a couple minutes, then slice.