Hello lovely readers! How are you this fine Sunday?
Me? Great! Thanks for asking. I survived Thanksgiving and am in desperate need of some light meals! Let’s just say I indulged a bit. And I’m okay with that, but I definitely need to get back into a healthy eating routine!
I think this week’s meals look incredible, if I do say so myself. Lots of great, familiar comfort food, but also a few meals that may stretch your taste buds – deliciously. Personally, I like to make it a point to try something new every week. A new fruit, veggie, spice – or a completely new recipe. I encourage you all to give it a go!
If you’re new to Shrinking Kitchen, first of all, welcome! We’re glad you’re here! Second – we share a new free Menu Plan Your Butt Off every single week. Even when I’m on vacation!
If this menu plan isn’t full of stuff you love, head on over to our archives where we’ve got over a year’s worth of healthy menu plans! You’re sure to meet your perfect menu match.
With that, have a beautiful day and happy cooking (and eating)!
Weekly Healthy Menu Plan
Monday: Shrimp Zoy over whole wheat spaghetti with a big green salad.
Tuesday: Slow Cooker Salsa Verde Chicken over brown rice.
Wednesday: Kale Smashed Potatoes with Chicken Sausage served with steamed green beans
Thursday: Gingery Pork & Lettuce Wraps with a side of brown rice (if desired).
Friday: GO OUT!!!
Saturday: Mexi-Cobb Salad
Sunday: Mediterranean Pasta Toss.
For Dessert: Guilt Free Chocolate Chip Cookies
3 tablespoons unsalted butter
1 ½ pounds peeled/deveined shrimp
2 tablespoons minced shallots
1 clove minced garlic
¼ cup chicken stock
2 tablespoons lemon juice
1 tablespoon Dijon mustard
½ cup white wine
¼ cup heavy cream
1 tablespoon chopped fresh flat leaf parsley
package whole wheat spaghetti
head of your favorite leafy green and salad fixings
Slow Cooker Salsa Verde Chicken
6 boneless chicken breasts (4 oz each)
1 medium onion sliced
2 cloves garlic, minced
1 tsp cumin
1 tsp oregano
1 Tbs lime juice
1 16 oz jar salsa verde (whatever brand you like, I’ve used Herdez and Trader Joe’s)
1 can white beans(I like great northern beans)
1 1/2 cup low fat or fat free sour cream ( you can also sub in plain fat free yogurt)
brown rice (either traditional or fast cooking)
Kale Smashed Potatoes with Chicken Sausage
4 lowfat chicken sausages
4 yukon gold potatoes
8 ounces kale, roughly chopped, or use frozen kale
2 green onions, diced
2 ounces lowfat shredded cheddar
1 ounce light cream cheese
1/3 cup lowfat milk
1 pound fresh green beans
Gingery Pork & Lettuce Wraps
2 teaspoons sesame oil
1/2 pound ground pork
1 cup mushrooms
1 red bell pepper
1/2 yellow onion
3 cloves garlic
4 ounces water chestnuts
1 cup bagged coleslaw mix (shredded cabbage and carrots)
1/2 cup hoisin sauce
2 teaspoons freshly grated ginger (buy a knob of ginger in the store, keep any unused ginger in the freezer in a tightly sealed bag)
1 Tablespoon rice wine vinegar
2 teaspoons soy sauce
small pinch of red pepper flakes (more or less depending on your palate)
bibb or romaine lettuce leaves, for serving
8 ounce bag or container of spring mix lettuce with spinach
1 cup canned kidney beans
15 ounces canned corn, drained (or 2 cups frozen, thawed; or 3 fresh cobbs)
1 avocado, diced
1 red bell pepper
2 1/4 ounce can of sliced black olives
1/2 pound, lean ground beef
1 tbsp dry mix taco seasoning
1 cup cherry tomatoes, sliced in half
1/2 cup salsa
2 tablespoons light sour cream
Mediterranean Pasta Toss
2 small zucchini
10 small sweet bell peppers
1 cup grape or cherry tomatoes
1/2 yellow onion,
2 cloves garlic
1 tablespoon dried Italian herbs
1 15 ounce artichoke hearts in water, drained and sliced in half
1/4 cup sundried tomatoes in oil
1/3 cup balsamic vinegar
1 1/2 cups dry whole wheat penne
1/3 cup crumbled feta cheese
Guilt Free Chocolate Chip Cookies
3/4 cup packed brown sugar
3/4 cup trans fat free soft tub margarine spread
2 large egg whites
2 teaspoons vanilla extract
1 15 ounce can chickpeas
1 cup semisweet chocolate chips
1 cup all purpose flour
1 cup whole wheat flour
1/2 cup rolled oats
1 teaspoon baking soda
find more menu plans here!