When planning dinner, having favorite recipes on rotation can simplify your life, and let’s everyone eat healthy.
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Over the past few weeks I’ve shared some links to my favorite recipes and meals. These are recipes I use often.
Some of these recipes include chicken, ground beef and plant-based proteins.
I have created a two-week dinner menu plan for you and the family. The PDF can be printed to save it to your fridge. This meal plan includes recipes from past posts as well as some new ones.
Monday Dinner 1: Chicken Tenders & Spinach Salad
Calories: 491, Carbohydrates: 29.5g, Protein: 47.5g, Fat: 20g
This Chicken Tenders recipeThis is a favourite. These tenders are delicious paired with your favorite dip sauce. Remember, to watch how much you are using your dip so you don’t go over the top.
Serve this with a delicious fruit-spinach salad.
- 1 c. Spinach,
- ¼ c. Chopped Strawberries,
- 1/8 c. Chopped Almonds
- 1 T. Feta Cheese
- 1 T. Poppy Seed dressing.
- If you don’t have strawberries use any berry or dehydrated berry.
Tuesday Dinner 2: Taco Soup
Calories: 315kcal, Fat: 12.4g, Carbohydrates 33g, Protein 18.7g
Taco soup can easily be customized to suit your family’s tastes. You can swap the beans and add more or fewer meat and vegetables.
- Cook 1/2 lb 97% lean Ground beef
- ½ c. onion with
- Salt and pepper to taste
- 2 c. Water,
- 12 oz canned petite tomatoes,
- 1 packet taco seasoning
- 1 can black bean
- 1 can pinto bean
- ½ c. corn. Let simmer.
Light Sour Cream, Avocado slices and cheese are all great options.
Wednesday Dinner 3 – Teriyaki Salmon, Vegetables, and Rice
Calories: 353kcal, Fat 1.5g, Carbohydrates: 56g Protein: 27.4g
Cook rice according the directions on the package. Jasmine rice, or quinoa, is my favorite rice. After I start the rice, I:
- Season salmon with garlic salt & pepper. Spray the pan with cooking spray, and cook for 3 min on each side.
- Remove the salmon from the heat.
- Season vegetables with salt and pepper. Add 4 T. of water.
- Cover and let rest for 4 minutes, stirring occasionally. The vegetables should be pushed to the side of your pan.
- Add salmon back in.
- Dollop half of the teriyaki Sauce and 2 T. water.
- Cook the salmon well.
Serve the sauce over rice.
Thursday Dinner 4: Quinoa Bowl
Calories: 299kcal, Fat: 9.5g, Carbohydrates: 41.5g, Protein: 11g
There are so many ways to make this quinoa bowl. Although I love adding chicken, steak, or shrimp to give it a little more flavor, eating it as it is is delicious. I also love to add different kinds of beans, lettuce and sautéed vegetables.
This is one way to do it more “family style”You can let your children choose the toppings for their bowl. If you have all the ingredients, let your children be creative and try new things.
- Cook ½ c. quinoa according to instructions. It is a good idea to cook it in vegetable broth, instead of using water.
- Drain ¼ c. black beans and
- ¼ c. corn, heat up,
- dice up ½ small avocado,
- 1 c. lettuce
- 1 T. cilantro place in bowl.
- Place quinoa in bowl and top with ¼ c. salsa and 1 T. low fat sour cream. This recipe makes 1 serving.
Friday Dinner 5 – Chicken Fajitas
Calories: 287kcal, Fat: 12g, Carbohydrates: 28g, Protein: 15g
You can make chicken fajitas with many meats. This sheet pan recipe is convenient because you can do all your meal prep ahead of time and even freeze it. When you’re ready to cook it, you can simply pull it out from the freezer and place it directly on the sheet-pan.
Here’s the recipe for the sheet-pan Chicken Fajitas from Crème De La Crumb.Place the fajita mixture in 2 corn tortillas. Top with salsa or other condiments.
Cook corn tortillas with a little oil on each side to make them gluten-free. This will ensure that the tortilla stays moist and doesn’t fall apart.
Saturday Dinner 6: Mongolian Beef & Rice
Calories 476kcal, Carbohydrates 36g, Protein 20g, Fat 27g
This is what I got Mongolian BeefFrom The Woks of Life. This recipe makes a great leftover so make sure to have some for lunch. You can also enjoy it with a variety or vegetables, and without rice if you want something lighter.
One recommendation is to serve with ½ c. of rice and 1 c. of Steamed Broccoli or other vegetable.
Sunday Dinner 7: Coconut Tofu Curry
Calories: 250kcal, Carbohydrates: 7g, Protein 5g, Fat 25g
Thai food never fails to impress. It is so delicious and can be enjoyed on many levels. Choosing Chia This recipe is great! Coconut Tofu Curry.
Some people are a little nervous about Tofu. If you don’t like tofu you can always interchange it for chicken, or shrimp. This recipe can also be used with additional vegetables, but no additional proteins.
Monday Dinner 8: Grilled Chicken & Roasted Potatoes
Calories: 417kcal, Carbohydrates: 25g, Protein: 37g, Fat: 21g
My family probably eats this and something similar every week. It’s a quick, easy, and delicious meal.
The macros and calories listed above are for 4oz grilled chicken, 1 Cup Roasted Parmesan Potatoes, 1 Cup Brussels Sprouts.
Marinate 1lb of raw chicken in a marinade for at least 20 mins. My favorite marinade is a splash of oil, ¼ c. of Water, 1 T. Coconut Aminos, ½ T. Worchestshire sauce, 1 T. Weber Honey Garlic Seasoning and ½ T. Weber Kickin Chicken.
Cut 1lb of potato raw into cubes. (The smaller the cubes the faster they’ll cook). Place in a large Ziploc bag with 1 T. Olive oil, ¼ c. Canned parmesan cheese, 2 T. Flour, 1 Tsp Salt, 1 Tsp Garlic Powder, ¼ Tsp Pepper, ½ Tsp Paprika.
Turn the potatoes halfway through. While the potatoes are heating, cut the Brussels sprouts into halves and drizzle with oil. Salt and pepper to taste. Turn the oven on for 20 minutes.
Tuesday Dinner 9 – Baked Coconut Halibut With Sweet Potatoes and Zucchini
Calories: 353kcal, Carbohydrates: 28g, Protein: 40g, Fat: 8g
I have never received so much praise after making this meal for a large family gathering. The Baked Coconut Halibut It’s so easy and delicious! This recipe was perfect for 30 people. It took me about 10 minutes to make.
The Sweet Potatoes, Zucchini It is also a great pairing. If you don’t have sweet potatoes it is easy to substitute this with russet potatoes and as many different kinds of vegetables.
Wednesday Dinner 10: Hamburger Rice Casserole
Calories: 365, Carbohydrates: 22g, Protein: 23g, Fat: 21g
This Hamburger Rice Casserole is delicious. I do make some modifications that you might like. I prefer to cook this all on the stovetop. I don’t add any of the cheese, mushrooms or frozen. Then I don’t bake it in the oven.
I love fresh vegetables and rice casserole with meat. Both recipes are delicious and worth trying!
Thursday Dinner 11 – Stuffed Bell Peppers
Calories: 299kcal, Carbohydrates: 30g, Protein: 19g, Fat: 11g
Stuffed Bell PeppersThey are so delicious! They have a fun and unique flavor. You can make enough to freeze for later use. Make sure you have everything cooked before adding it to the pepper. Otherwise it won’t cook very well.
Friday Dinner 12 – Cheesy Chicken Taquitos & Caesar Salad
Calories: 434 Kcal, Carbohydrates: 18g, Fat: 33g, Protein: 14g
We love Mexican food at my house. Taquitos of Cheesy Chicken, are so delicious! I love to experiment with the recipe and season the chicken differently to create a variety of flavor.
Honey chicken and buffalo ranch are two of the many flavors we love. These taquitos go well with any type of salad, including a Caesar Salad.
Saturday Dinner 13 White Bean Chili
Calories: 324kcal Fat : 3g, Carbohydrates: 58g, Protein : 17g
White Bean chiliThis is a delicious, hearty and warm meal. It’s high in nutrients and low fat. I love to serve it with tortilla chips and cilantro.
This meal is easy to prepare for large groups. It is also very filling.
Sunday Dinner 14 – Parmesan Crusted Tilapia and Brown Rice Veggie Salad
Calories: 394kcal, Fat: 20g, Carbohydrates: 26g, Protein: 30g
Parmesan Crusted Tilapia doesn’t only have to be made with Tilapia. You can use any fish, but it should be white. If you don’t like the taste of the parmesan, you can make it with canned parmesan.
This Tilapia would make a wonderful pairing. Brown Rice and Veggie Salad These Macronutrients are Calories 180kcal. Carbohydrates: 25g. Protein: 3g. Fat: 8g. This salad reminds me a lot of fried rice, but it’s much lower in calories. It’s just as delicious.
These are my favorite recipes! These recipes are great for families and can be adapted to suit any need. Don’t forget that sometimes trying new things is when you really find something you love. So let’s get cooking!
Like, comment, share, and/or post! Let me know if there are any other meal plans like this one.