Meal Plans are the best way to cook healthy meals for your family, save money, AND SAVE TIME! When I am meal planning for my family, I try to stay in season to keep grocery bills low as well as find foods that will serve our bodies the best during these seasons. As a busy mama it’s our jobs to keep our family happy, healthy, and their bellies full. This week’s meal plan I have a lot of quick 30 minute recipes that are super simple to meal prep in advance!
As a busy mom you are juggling family, house chores, working, running errands, getting kids to their weekly activities and the list goes on and on with all the duties us mama’s play.
I was constantly stressed about cooking wholesome and healthy meals for my family that has the least number of processed ingredients in them. As mothers we want recipes that are packed full of vitamins and minerals and not foods that will cause heart disease, cancers, and diabetes. knew that if I was stressing about this there has to be other moms that are as well.
So, let’s jump into this week’s healthy, delicious, nutrient dense meal plan that is quick, efficient, and that you can make ahead and store in the freezer!
Week 3 Meal Plan
I have some new meals here on my meal plan this week that I am so excited to try. A lot of them are from Ambitious Kitchen, The Seasoned Mom, The Recipe Rebel and Erin Lives Whole. These three food bloggers are my go-to. I love that all their recipes are quick, healthy and super super delicious! If you are looking for some other recipe inspiration or quick meals check out my blog page linked here!
For a lot of these recipes, I am looking for ingredients that will boost the immune system and keep us healthy during these colder months. Some immune-boosting ingredients are red peppers, broth, minced garlic, spinach, and oregano. I always base my meals on what will fuel our bodies the best. I also keep a high-protein diet for my family, and these meals will help me do just that.
Below, I put pricing/total for each item listed below. Cooking wholesome meals can be inexpensive if we allow it. Most of these recipes have a serving size of 4-8. I like to have leftovers/ for lunch or choose one night out of the week where I do not have to cook dinner.
Where I shop
It is so important to watch what we put into our bodies. Our bodies are investments. When we feel good, we perform well. We are more successful and accomplish more when we perform well, happier when we feel good. We have less risk of cancer, diseases, and diabetes when we eat wholesome and clean foods!
I get most of my groceries from Walmart and Thrive Market. Being a stay-at-home mom, I only have time to do a little research on ingredients. I was tired of going to the store, reading the nutrition label, and seeing all the harmful ingredients in some of the sauces, canned items, and baking items. I wanted to ensure all my condiments, cereals, and baked goods were clean and organic. That is when I discovered Thrive Market. Thrive Market is an online grocery store that delivers groceries right to your door in just a few days. Suppose you want 40% off your first order. Shop the link here! What we put into our body is crucial.
Walmart, I love it because you can sign up with them and find the latest deals; if you order online, you can get a certain percentage back on your groceries, AND they can be delivered right to your doorstep. Who can beat that?! Being a busy mom, I do not have time to run out and get my groceries, so being able to do a click list and have it delivered is spectacular. Also, the customer service is excellent. If you get a product that could look better, Walmart is great with refunding you.
Monday: Dump-and-Bake Healthy Chicken Parmesan
- Dump-and-Bake Healthy Chicken Parmesan by The Seasoned Mom
- Serve this with some pasta on the side and some green beans!
- SERVING SIZE 4.
Grocery Cost
- 6 small boneless, skinless chicken breasts (about 24 ounces total) or 6 chicken cutlets
- 1 (16 ounce) jar marinara sauce
- 6 ounces fresh mozzarella
- ¼ cup grated Parmesan cheese
- Italian seasoning
- Salt
- Pepper
- Basil or additional fresh herbs, for garnish
- Optional: cooked pasta, for serving
Tuesday: Healthy BBQ Chicken Thighs
- Healthy BBQ Chicken Thighs By Erin Lives Whole
- Serve this with a side of sheet pan vegetables and potatoes!
- ALSO- THIS ONE HAS TO BE PREPPED HOURS BEFORE COOKING! The chicken needs to marinate.
- SERVING SIZE 8-10 THIGHS
Grocery List
- 8–10 chicken thighs, boneless and skinless X2
- 1 tsp chili powder
- 1 tsp onion powder
- 1 tsp cumin
- 1 tsp smoked paprika
- 1 tsp garlic powder
- 1 tsp ground mustard
- 1 tsp salt
- 1 tsp pepper.
- 2 tbsp coconut sugar (or brown sugar)
- 1/2 cup BBQ sauce
Wednesday: Healthy White Chicken Chili
- Healthy White Chicken Chili By Ambitious Kitchen
- Though this is not a crockpot meal…I would cook the chicken beforehand and then dump the remaining of the ingredients into the crockpot on low and cook all day!
- SERVING SIZE OF 4
Grocery List:
- ½ tablespoon olive oil
- 1 medium white onion, chopped
- 1 can mild green chiles
- 1 tablespoon ground cumin
- 2 teaspoons chili powder
- ¼ teaspoon coriander
- ¼ teaspoon dried oregano
- 4 cups low sodium chicken broth
- 2 (15 ounce) cans chickpeas, rinsed and drained
- ¾ teaspoon salt, plus more to taste
- Freshly ground black pepper
- 1 ½ pounds boneless skinless chicken thighs (or chicken breast)
- ½ cup frozen corn
- 1 medium lime, juiced
- ⅓ cup fresh, chopped cilantro
- For garnish:
- Tortilla strips or chips
- Extra cilantro
- Avocado slices
- Extra lime wedge
Thursday: Sheet pan Turkey Meatloaf Dinner
- Sheet pan Turkey Meatloaf Dinner By Erin Lives Whole
- SERVING SIZE OF 6
Grocery List
- 16 oz carrots, peeled and diced
- 1 lb baby red potatoes, quartered
- 2 tbsp olive oil
- 1/2 tsp salt
- 1/2 tsp pepper
- 1 lb ground turkey
- 1 small yellow onion
- 1 egg
- 2 tbsp ketchup
- 2 tbsp bbq sauce
- 1/3 cup almond flour (Or any other flour)
- 1 tsp italian seasoning
- 1/2 tsp salt
- 1/2 tsp pepper
- Sauce to brush
- 2 tbsp ketchup
- 2 tbsp bbq sauce
Friday: Better-For-You- Homemade Spaghetti-Os
- Better-For-You- Homemade Spaghetti-Os By Ambitious Kitchen
- SERVING SIZE OF 6
Grocery List
For the chicken:
- For the roasted veggie sauce:
- 1 sweet yellow onion, sliced
- 1 large red bell pepper, halved and seeds removed.
- 2 tablespoons olive oil, divided
- ½ teaspoon kosher salt
- Freshly ground black pepper
- 1 head garlic
- ½ cup low-sodium chicken broth (or vegetable broth)
- For the pasta:
- 1 to 2 tablespoons olive oil
- ¼ cup tomato paste
- ½ teaspoon red pepper flakes (optional)
- 1 teaspoon sweet paprika
- 1 teaspoon dried oregano
- 1 teaspoon Italian seasoning
- 1/3 cup heavy cream or light or full fat coconut milk (from the can)
- 3 cups low-sodium chicken broth (or sub vegetable broth), plus more as necessary
- ½ teaspoon kosher salt, plus more to taste
- 2 cups Anelli pasta
- Optional: 1 tablespoon sugar, to make it taste more like spaghetti-os!
- ½ cup (about 2 ounces) grated parmesan cheese
- To garnish:
- Fresh julienned basil
- Extra grated parm
- Extra red pepper flakes
Saturday: Pizza Sliders
- Pizza Sliders by The Recipe Rebel
- SERVING SIZE OF 12
Grocery List
- 1 pack dinner rolls or Hawaiian rolls (ideally 12 rolls all stuck together)
- 175 grams sliced pepperoni (about 6 ounces)
- ½ cup pizza sauce
- 8-12 slices Mozzarella cheese slices
- 4 tablespoons shredded Parmesan cheese (divided)
- ¼ cup melted butter
- ½ teaspoon dried parsley
- ½ teaspoon garlic powder
- ¼ teaspoon dried oregano
Sunday: The Lords Day- Order Out or Enjoy Leftovers
Equipment
- Crockpot
- Sheet Pan
- 9X13 Pan
- Skillets
- Veggie Chopper
- Meat Chopper
- Meat Thermometer
- Storage Containers
- Mixing Bowls
- Measuring Spoons
- Measuring Cups
- Liquid Measuring Cup
Printable Grocery List!
What type of quick recipe is your favorite?
Do you have a simple, quick, and delicious recipe you use weekly? Let me know down below in the comments some of your favorite recipe!
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