Happy Sunday and welcome to Menu Plan Your Butt Off, Shrinking Kitchen’s fabulous and free weekly menu plan! This week’s menu plan has lots of warming, hearty soups and stews, perfect for those days you’re all rushing in from cool fall evening.
If you’re new here, we do this every week. If you scroll all the way down, there’s even a printable grocery list. It’s easy!
Enjoy this week’s recipes!
Monday: Chicken Tortilla Soup.
Tuesday: Warm Vegetable & Bulgur Salad.
Wednesday: Pumpkin Chili.
Thursday: Crock Pot Savory Asian Meatballs with steamed green beans.
Friday: Go out to dinner. You’ve been cooking all week.
Saturday: Mediterranean Pasta Toss.
Sunday: Vegetable Tortellini Stew.
Menu Plan Your Butt Off
Chicken Tortilla Soup
2 boneless, skinless chicken breasts (you can save yourself a whole lot of time by using a rotisserie chicken)
1 cup diced onion
2 garlic cloves
1/4 cup poblano pepper
1/2 cup red bell pepper
1 1/2 teaspoons ground cumin
1 teaspoon chipotle chili powder
1 teaspoon garlic powder
1 10 ounce can of Rotel
4 cups low sodium vegetable broth
3 tablespoons tomato paste
2 15 ounce cans of black beans
3 tablespoons cornmeal
4 small corn tortillas, cut into strips
cilantro, avocado and sour cream for topping, if desired
Warm Vegetable & Bulgur Salad
2 cups cooked bulgur
1 large yellow squash, diced
1 large red pepper, diced
handful of fresh basil, roughly chopped
3 cloves garlic
4 tablespoons red wine vinegar
1 teaspoon honey
1 pound lean ground beef (could use turkey, or no meat at all)
1/2 large sweet yellow onion
1/2 green bell pepper
2 large cloves of garlic
14.5 ounce can of diced tomatoes, no salt added
14.5 ounce can of tomato sauce, no salt added
1 can pumpkin puree (not pumpkin pie)
1/2 cup dry lentils
2 cups beef stock
1 tablespoon pumpkin pie spice (combo of ginger, cinnamon, allspice and cloves)
1 tablespoon of chili powder
dash of cayenne pepper
14.5 ounce can of chickepeas, drained and rinsed
plain greek yogurt and parmesan to top, if desired
Crockpot Savory Asian Meatballs
1 1/2 lbs lean ground beef or pork
3/4 cup panko bread crumbs
3 green onions
2 tbsp finely chopped fresh ginger root
1 tbsp diced onion
1 tsp Chinese five-spice powder
1 tbsp reduced-sodium soy sauce
1 cup low-sodium beef or chicken broth
1/2 cup ketchup
1 8-oz can tomato sauce
3 tbsp rice vinegar
3 cups cooked brown rice
1 pound green beans
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
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
Vegetable Tortellini Stew
2 cloves garlic, crushed and chopped
1 cup diced onion
1 cup diced carrot
1 cup chopped celery
1 large zucchini
1 red, orange or yellow bell pepper
1 cup kale
3 cups low sodium vegetable broth
1 14.5 ounce can low sodium crushed tomatoes with juice
1 teaspoon dried rosemary
1 teaspoon dried oregano
1 cup dry cheese tortellini
find more menu plans here!