In this week’s meal plan, we have amazing mini veggie quiche, spinach & feta omelettes, asian zing nuggets, mapo tofu, turkey parm sliders, coconut shrimp and crispy buffalo tofu. Lots of flavor and low point options leaving room for you to splurge on other things!
To access the previous meal plans we have curated, click here.
Simple Pie Crust
A classic (but WW friendly!) simple pie crust for desserts, quiches, or anything else your heart desires. It's flaky, buttery, and the whole batch makes 4 servings of mini pie crusts.
Ingredients
- 1 cup flour
- 1 tablespoon butter
- 1/2 teaspoon salt
- 1/2 teaspoon sugar
- 1/2 cup water
Instructions
- Combine everything in a bowl and mix well so everything is evenly incorporated.
- Refrigerate for at least 30 minutes, or overnight. This can be made days in advance.
- To cook the crust alone, bake at 350 for about 10-15 minutes until golden.
- Or use this dough to make the veggie quiche below.
Notes
As of the date of this publication, each pie crust is 5 WW points. Click here for the Weight Watcher tracker.
Nutrition Information:
Yield: 4 Serving Size: 1Amount Per Serving: Calories: 141Total Fat: 3gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 1gCholesterol: 8mgSodium: 289mgCarbohydrates: 24gFiber: 1gSugar: 1gProtein: 3g
Spinach and Feta Omelette
I love this spinach and egg white omelette - I hope you enjoy the 2009 food photography!
Ingredients
- 1/2 cup liquid egg whites
- salt and pepper
- 1 teaspoon italian seasoning
- 1/2 cup spinach
- 1 ounce fat free feta cheese
- 4 ounces baked potato, diced
- 1 teaspoon olive oil
Instructions
- In a skillet, spray with avocado oil spray and add the olive oil and heat over medium heat. Add the potatoes, and cook until the potatoes are golden brown, about 10 minutes. Set aside.
- In the same skillet, add the egg whites. Cook until nearly set, then add the spinach, sesonings and feta cheese. Fold over, and put a lid on for the last minute to cook through. Serve with the potatoes and fruit of choice on the side.
Notes
This is 4 WW points. Click this link to track this meal to your tracker.
Nutrition Information:
Yield: 1 Serving Size: 1Amount Per Serving: Calories: 268Total Fat: 5gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 4mgSodium: 789mgCarbohydrates: 31gFiber: 5gSugar: 3gProtein: 26g
Asian Zing Chicken Nuggets
I LOVE the Asian Zing chicken wings at Buffalo Wild Wings. I need to brag because I think these taste better!
Ingredients
- 8 ounces boneless, skinless chicken breast, cut into bite sized pieces
- 1/3 cup flour (you'll only use 1/4 cup though)
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 1/4 cup liquid egg whites
- 1 teaspoon grapeseed oil
- avocado oil spray
- For the sauce:
- 2 teaspoons cornstarch
- 4 teaspoons rice vinegar
- 1/2 cup no calorie sweetener (I used Truvia Sweet Complete)
- 2 tablespoons soy sauce
- 1 teaspoon lemon juice
- 2 teaspoons minced garlic
- 1/4 teaspoon ground ginger
- 1/2 teaspoon garlic powder
- 1/2 teaspoon black pepper
- 1 tablespoon sambal oelek
Instructions
- Heat a skillet with the grapeseed oil and avocado oil spray over medium heat.
- Mix the flour, salt and pepper together in a large ziplock bag. Dip the chicken in the egg white mixture, then toss in the flour and mix until the chicken is completely covered.
- Cook about 3-4 minutes per side, or until it reaches an internal temperature of 165.
- While the chicken cooks, mix the sauce ingredients together. Add to skillet and simmer for 5 minutes, until thickened. I ended up adding a tablespoon of water to loosen it up again right before tossing.
Notes
Please click this link to find out the WW points for your plan. For me, one serving is 4 points.
Nutrition Information:
Yield: 2 Serving Size: 1Amount Per Serving: Calories: 413Total Fat: 14gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 10gCholesterol: 96mgSodium: 1695mgCarbohydrates: 27gFiber: 1gSugar: 5gProtein: 42g
Mapo Tofu
I have never eaten mapo tofu before, so not sure how authentic this is. I used a couple of recipes for inspiration which I have linked in my post.
Ingredients
- 1 cup mushrooms, roughly chopped
- 2 cups mushroom broth
- 1 cup chickpeas (drained from one can)
- 1 pound firm tofu, cut into cubes
- 3 garlic cloves, minced
- 1 tablespoon ginger, minced
- 1 teaspoon Sichuan peppercorns (or black peppercorns)
- 1 teaspoon chili powder
- 2 tablespoons black bean chili sauce
- 1 teaspoon sugar
- 1 tablespoon soy sauce
- 1 teaspoon rice vinegar
- 2 teaspoons Korean chili sauce
- 1 tablespoon cornstarch
- 1 tablespoon mushroom broth
Instructions
- In a mortar and pestle, grind the peppercorns. Heat a skillet, and toast for one minute. Set aside.
- Mix the cornstarch with a tablespoon of the mushroom sauce, set aside. (The Slurry)
- In a large skillet, add the chili oil. Add the mushrooms and chickpeas. Saute for five minutes. Add the garlic and ginger and saute for another minute. Stir in the mushroom broth. Add in the chili powder, crushed peppercorn, black bean paste and Korean chili sauce. Cook 2-3 minutes.
- Add sugar, soy sauce, vinegar and slurry and cook 3-4 more minutes, or until the sauce thickens. Add in the tofu, stirring to coat.
- Plate with cooked rice, and garnish with fresh cilantro.
Notes
Click HERE to check on the WW points for your plan!
Teriyaki Salmon with Soba Veggie Noodles
If you're someone like me who didn't like any type of seafood for a long time, I highly suggest you try this teriyaki salmon. It's not fishy and has a delicious sweet and savory sauce that compliments the salmon perfectly!
Ingredients
- 5 ounces salmon, raw
- 1 teaspoon ginger, fresh and sliced thin
- 1 teaspoon garlic, minced
- 2 teaspoons soy sauce
- 1 teaspoon maple syrup
- 1 teaspoon mirin
- 1 teaspoon olive oil
- 4 ounces soba noodles*
- 1/3 cup sugar snap peas
- 1/3 cup carrots, peeled into ribbons
- 1/3 cup zucchini, chopped
- 1/2 cup kale, chopped
- 1 teaspoon soy sauce
- 1 teaspoon sriracha
Instructions
- Put the ginger, garlic, 1 teaspoon soy sauce, maple syrup, mirin (rice wine vinegar) and olive oil. Coat the salmon on the marinade and marinate for as little as 20 minutes, or two hours, or even overnight.
- Take the salmon out of the marinade and salt and pepper (I actually thought the marinade had plenty of salt, so I skipped this part). Heat skillet over medium heat, add a bit of oil and when hot, add the salmon, skin side down. Reserve the marinade.
- Cook for 2 minutes, then pour the reserved marinade over the salmon, and cook for 2 more minutes, then turn and cook an additional 3-4 minutes on the other side.
- While the salmon cooks, in a wok/skillet, cook up the peas, carrots and zucchini in avocado oil spray and a touch of chicken stock (since I didn’t use any oil), then add the cooked soba noodles and the kale the last two minutes of cooking. Remove that from the heat and then stir in the soy sauce and sriracha.
Notes
Click HERE to check the points for your WW plan!
Nutrition Information:
Yield: 1 Serving Size: 1Amount Per Serving: Calories: 562Total Fat: 23gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 17gCholesterol: 89mgSodium: 1219mgCarbohydrates: 48gFiber: 5gSugar: 13gProtein: 43g
Turkey Burger Parmesan Sliders
If your family doesn't like turkey burgers, this recipe will convert them - pinky swear!
Ingredients
- 8 ounces ground turkey breast
- 4 small pats of butter
- 2 tablespoons chopped basil
- 1/8 cup panko bread crumbs
- 1/8 cup shredded Parmesan cheese
- pinch of salt
- pinch of pepper
- pinch of crushed red pepper
- 4 slider buns (I used Martin's potato sliders)
- 1 cup pasta sauce (I used Mid's Pasta Sauce)
Instructions
- Heat cast iron or non-stick skillet over medium heat. Divide the turkey breast into four, two ounce balls. Split each ball in half. Place a slice of butter on one side, top with the other, and shape until they come together and the butter is encased in the burger.
- Mix the basil, bread crumbs, Parmesan cheese, salt, pepper and crushed red pepper in a bowl. Dip each slider into that cheese mixture, covering all sides, and cook over medium low heat for about 3-4 minutes on one side, then flip and continue to cook another 4-6 minutes, or until the burgers reach an internal temperature of 425 degrees. Remove from pan immediately.
- To plate: Bottom bun, add more basil, top with burger, 1/4 cup of the heated Mid's pasta sauce, a sprinkle of Parmesan cheese and top with remaining bun.
Notes
Click HERE to check on the WW points for your plan!
Coconut Shrimp
This crispy and light coconut shrimp is perfect alone with a dipping sauce or on top of a salad or over rice and some veggies. This turned out even better than I expected, and is truly best in a deep fryer but can also be done in a pan or air fryer.
Ingredients
- 5 ounces shrimp, peeled and deveined (and butterflied if you feel like it)
- 1/4 cup self-rising flour
- 1 egg
- 2-4 tablespoons seltzer
- 1 tablespoon unsweetened coconut flakes
- 1/4 cup bread crumbs
- 1/2 teaspoon cayenne pepper
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
Instructions
1. Heat fryer or oil to 350 degrees.
2. Mix the flour, egg and add in enough seltzer so that it forms a batter. I used about 4 tablespoons - it was the consistency of pancake batter.
3. In a second bowl, mix breadcrumbs, coconut, cayenne pepper, salt and pepper and toss to combine.
4. Dip the shrimp in the batter, then using a fork, toss in the breadcrumb mixture and place on a plate.
5. Freeze shrimp 15 minutes before frying. Alternatively, you could make this ahead of time and store them in the fridge for a minimum of 30 minutes - or all day if need be.
6. Fry for 4-5 minutes depending on how big your shrimp are. Mine were 17-21 count, so they needed to cook the whole 5 minutes.
Notes
I served mine with a dip of 2 tablespoons nonfat greek yogurt, 1 tablespoon sriracha and 1 teaspoon sweet and sour sauce.
Click HERE to check how many points this is on your WW plan!
Nutrition Information:
Yield: 1 Serving Size: 1Amount Per Serving: Calories: 498Total Fat: 13gSaturated Fat: 6gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 485mgSodium: 3044mgCarbohydrates: 48gFiber: 3gSugar: 2gProtein: 46g
Crispy Buffalo Tofu Bites
If you have a jones for buffalo wings, these crispy buffalo tofu bites will cure that jones - for much less calories!
Ingredients
- 6 ounces firm tofu, pressed and cut into cubes
- 1 tablespoon flour
- 1 tablespoon cornstarch
- 1/4 teaspoon salt
- 1/4 pepper
- 4 tablespoons unsweetened almond milk
- 1 tablespoon buffalo sauce
Instructions
- Put the tofu between two paper towels and press with a heavy object. I just used my tea kettle full of water. After 5 minutes, change the paper towels, repeat that process two more times, for a total of 15 minutes. (FYI - this can be done ahead of time).
- In a bowl add the almond milk. In another bowl mix the flour, corn starch, salt and pepper. Dip the tofu into the flour mixture, then into the almond milk, then back in the flour mixture.
- Spray a skillet with avocado oil spray. Cook the tofu on all sides until crispy, about 5 minutes. Toss in buffalo sauce. Serve with fries and celery sticks.
Notes
Click HERE to check how many WW points this is on your plan!
