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Two Week Meal Plan: Eating Healthier!

I swear meal planning is so therapeutic for me sometimes. It feels good to know exactly what we have to eat and saving money by doing so. Meal planning and shopping for 2 weeks at a time saves you time and money. You'll notice that I often incorporate the same cuts of meat because I buy the meat in bulk. This meal plan I bought bone-in, skin-on chicken thighs and ground turkey in bulk. This allowed me to get 3 pounds of ground turkey for under $7 and chicken thighs for under $6. Also, when you aren't going to the grocery store weekly and or even more than once a week you won't be as tempted to buy extras which can add up quickly. I do still have the hubby stop the second week to grab some more milk and bananas but since he isn't walking through the aisles doing a full grocery trip he doesn't buy extras because he is just trying to get in and out so he can get home from work.  

One thing I want to mention in my meal plans is that I like incorporating breakfast and lunch options. When I meal plan for my sister she says this is her favorite aspect of them because often meal plans are just dinners but seeing what someone else has planned for breakfast, lunch, snacks and even desserts makes it easier to plan for yourself. You can follow it exactly or swap things for stuff your family would enjoy. Meal planning every meal, snacks and desserts not only will save you money in the long run but it makes your day go much smoother because you know exactly what you have available. At the end of the two weeks your fridge and pantry should be looking slim because you've used up everything in the meal plan and things you already have. 


Breakfast:
1. Green Smoothies (for myself)


  • 7 bananas, halved then sliced 
  • 7 cups frozen mixed berries 
  • 16 oz bag chopped kale 
  • 14 quart size bags 
  • 1/2 cup non fat Greek yogurt (each serving)
  • 1/2 cup 100% purple grape juice (each serving) 
  • 1 tbsp honey (each serving) 
Using quart size freezer storage bags, place 1/2 sliced banana and 1/2 cup frozen mixed berries into each bag. Place a large handful of chopped kale into each bag. (I used an entire 16 oz bag of kale between the 14 smoothie packs) Remove as much air as possible from each bag then seal and lay flat in freezer. On serving day, add 1/2 cup non fat Greek yogurt and 1/2 cup purple grape juice into a blender. Dump in 1 frozen smoothie pack into blender then squeeze in about a tablespoon of honey. Blend until smooth! 

2. Spicy Breakfast Burritos (for my hubby)
  • 4 (9 oz) packages beef chorizo
  • 16 eggs, beaten
  • 2 tbsp whole milk
  • 2 pounds potatoes, peeled & diced 
  • 1 yellow onion, finely diced 
  • 2-3 cups shredded cheese 
  • 16 burrito size tortillas 
  • salt, pepper, garlic powder and dried parsley to taste 
  • aluminum foil
  • 4 gallon size freezer storage bags
Makes 16 burritos. See full instructions and recipe HERE


Kid's Breakfast: Our kids typically eat the same things; oatmeal with raisins, pancake muffins, cereal, yogurt, strawberries and bananas. Sometimes scrambled eggs and toast with strawberry preserves. 

Lunch:
1. Pumpkin Chili (for my hubby and me)
(see recipe over at Thriving Home Blog for instructions)
Ingredients:

  • 2 tbsp olive oil
  • 2 large onions, finely diced
  • 3 large carrots, diced
  • 4 garlic cloves, minced
  • 1 (15 oz) can pumpkin puree
  • 1 (28 oz) can diced tomatoes, undrained
  • 4 cups vegetable or chicken broth
  • 1 (15 oz) can black beans or 2 cups cooked black beans
  • 1 (15 oz) can pinto beans or 2 cups cooked pinto beans
  • 1 (15 oz) can garbanzo beans or 2 cups cooked garbanzo beans
  • 1/2 cup dried lentils (red, brown or green)
  • 2 tbsp tomato paste
  • 1 bay leaf
  • 2 tbsp chili powder
  • 1 tbsp ground cumin
  • 1/2 tsp crushed red pepper flakes
  • 1/2 tsp dried oregano
  • 1/2 tsp paprika
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder
  • 1-2 tsp sea salt
  • 1/2-1 tsp black pepper
*This recipe is freezable! Make the whole big batch, allow it cool then transfer to about 10-12 freezer safe containers. These will be perfect for those days you know there isn't any leftovers to take to work. Put it in the fridge to thaw overnight then take to work and reheat. This is a much healthier alternative to saying "oh well there's no leftovers for me to take to work so I'll just grab something cheap on my lunch" which basically means I am going to eat something not nearly as healthy and feel bad about it later. 


2. Leftovers (for my hubby and me)


Kid's Lunches: Our kids eat turkey and cheese meat wraps, gluten free chicken nuggets, PB&J sandwiches, hot dogs, chips and apples.


Dinner:
1. Blue Cheese Spinach Burgers with Fries 
(see recipe over at 100 Dollars A Month for instructions)
Ingredients: 

  • 2 lbs lean ground beef
  • 6 oz baby spinach
  • 4 cloves minced garlic
  • 1/2 tsp black pepper
  • 1 tsp salt
  • 2 tsp olive oil
  • 6 oz blue cheese
  • french fries or side of choice
*This recipe makes 6 very large burgers or 8 regular size burgers. I made a batch last meal plan and only used half so I had enough for a meal this go around. If there's only 4 of you in the family then this recipe will make 2 meals!



2. Slow Cooker Garlic Parmesan Chicken Thighs and Potatoes with Steamed Veggies

(see recipe over at Damn Delicious for instructions)
Ingredients:

  • 8 bone-in, skin-on chicken thighs
  • 2 lbs baby red potatoes 
  • 1/2 tsp dried basil
  • 4 cloves garlic
  • 1/2 tsp dried oregano
  • 1 tbsp freeze dried parsley
  • 1/4 tsp dried rosemary
  • 1/2 tsp dried thyme
  • salt and pepper
  • 2 tbsp olive oil
  • 2 tbsp unsalted butter
  • 1 cup Parmesan 


3. Southwestern Tuna Cake Chopped Salad with Cilantro Lime Dressing

(see recipes over at Homemade Nutrition and Damn Delicious for instructions)
Ingredients:
For the Tuna Cakes-

  • 2 (5 oz) cans white albacore tuna, drained
  • 1/4 cup salsa verde (or use 1/2 cup pico de gallo like the recipe states)
  • 1/4 cup cooked black beans, rinsed and drained
  • 2 tbsp mayonnaise 
  • salt and pepper to taste
  • 1 egg, cracked and slightly beaten
  • 2 tbsp canola oil (for frying)
For the Chopped Salad-
  • 5 cups chopped romaine lettuce
  • 1/2 cup grape or cherry tomatoes, halved
  • 1/2 cup canned corn kernels, drained
  • 1/2 cup cooked black beans, drained & rinsed
  • 2 tbsp chopped fresh cilantro leaves
  • 1 avocado, diced
For the Cilantro Lime Dressing-
  • 1 cup loosely packed cilantro, stems removed
  • 1/2 cup non fat plain Greek yogurt
  • 2 cloves garlic
  • juice of 1 lime
  • pinch of salt
  • 1/4 cup olive oil
  • 2 tbsp apple cider vinegar
  • 1 heaping tablespoon mayonnaise (optional but makes it creamier)


4. Mediterranean Chicken Thighs with Veggies

(see recipe over at The Woks of Life for instructions)
Ingredients:

  • 8 bone-in, skin-on chicken thighs
  • 1 & 1/2 pounds potatoes
  • 1 pint cherry or grape tomatoes
  • 8 cloves garlic
  • 5 sprigs fresh oregano
  • 3 tbsp parsley
  • 1/4 cup capers
  • 10 oz roasted red peppers
  • salt and pepper
  • olive oil 


5. Egg Roll in a Bowl

(see recipe over at The Seasoned Mom for instructions)
Ingredients:

  • 1 lb ground turkey breast
  • 2 tsp minced garlic
  • 1 tsp ground ginger
  • 1/2 cup grated or matchstick carrots
  • 2 green onions
  • 1 sweet onion
  • 1 tbsp light brown sugar (or hoisin sauce if not cooking gluten free)
  • 1/4 cup gluten free soy sauce
  • 16 oz bag coleslaw mix
  • salt and pepper
  • 1 tbsp rice vinegar
  • 1 tbsp toasted sesame oil 


6. Feta Spinach Turkey Burgers with Fries

(inspired by 100 Dollars A Month's Blue Cheese Spinach Burgers above)
Ingredients:

  • 1 lb 85% ground turkey
  • 3 oz spinach, chopped
  • 1/2 cup feta cheese
  • 1/4 onion, grated
  • 2 cloves minced garlic
  • 1 tsp olive oil
  • 1/4 tsp salt
  • 1/8 tsp ground black pepper
  • french fries or side of choice
Instructions:
  1. In a large skillet, heat oil over medium heat. Add minced garlic and cook until fragrant. Then add the chopped spinach and cook until wilted, about 3 minutes. Remove from stove and allow to cool.
  2. In a large mixing bowl, combine ground turkey, cooked spinach and garlic, feta cheese, grated onion, salt and pepper.
  3. Form burgers into 4 patties and place on a wax or parchment paper lined baking sheet. Place in freezer to until frozen. Remove frozen burgers from baking sheet and place in a labeled bag. 
  4. Remove bag of frozen burgers from freezer and place in fridge to thaw overnight. Cook on a grill until cooked through thoroughly and no pinkness is present. Serve on top of a bun (gluten free or whole wheat) or eat with a thick slice of tomato.


7. Beef & Black Bean Nachos

Ingredients:

  • 1 lb lean ground beef
  • 2 cups cooked black beans (or 1 can drained & rinsed)
  • 1 bag lightly salted tortilla chips
  • 1-2 cups shredded cheese
  • taco seasoning, homemade or store bought
  • toppings of choice: Greek yogurt or sour cream, salsa, jalapenos, etc.
Instructions:
  1. Brown beef in a large skillet over medium-high heat until thoroughly cooked through. Season with taco seasoning, homemade or store bought. 
  2. On a large baking sheet pour enough tortilla chips to fill the pan. Evenly distribute cooked taco meat, black beans and shredded cheese over the chips.
  3. Place in a 375 degree oven and bake until cheese has melted. Serve with toppings of choice.


8. 3 Bean Turkey Chili

(see recipe over at Skinnytaste for instructions)

  • 1 lb ground turkey
  • 1 small onion, finely diced
  • 28 oz diced tomatoes, drained
  • 16 oz can tomato sauce
  • 4 oz can chopped green chiles
  • 2 cups cooked chickpeas or 1 (15 oz) can drained & rinsed
  • 2 cups cooked black beans or 1 (15 oz) can drained & rinsed
  • 1 (15 oz) can red beans drained & rinsed
  • 2 tbsp chili powder
  • 1 tsp cumin


9. Maple Dijon Salmon with Brown Rice and Steamed Veggies

(see recipe over at $5 Dinners for instructions)
Ingredients:

  • 1 lb salmon, cut into 4 fillets
  • 4 tbsp pure maple syrup 
  • 4 tbsp Dijon mustard
  • salt, pepper and garlic powder to taste
  • cooked brown rice
  • steamed veggies of choice


10. Black Bean Burgers with Fries

(see recipe over at Skinnytaste for instructions)
Ingredients:

  • 16 oz black beans, drained & rinsed
  • 1/2 red bell pepper
  • 1/2 cup chopped scallions
  • 3 tbsp chopped cilantro
  • 1 jumbo egg
  • 1 tbsp cumin
  • 1/2 tsp kosher salt
  • 1 tsp hot sauce
  • 1/2 cup gluten free quick oats


11. Lentil Soup

(see recipe over at RecipeTin Eats for instructions)
Ingredients:

  • 2 tbsp olive oil 
  • 1 yellow onion, finely diced
  • 2 cloves minced garlic
  • 1 large carrot
  • 2 ribs of celery
  • 2 cups dried green or brown lentils
  • 15 oz can tomato sauce
  • 6 cups chicken stock
  • 1/2 tsp cumin
  • 1/2 tsp coriander powder
  • 1 & 1/2 tsp paprika
  • 2 dried bay leaves
  • 1 lemon (zest + juice)
  • 1/4 tsp salt
  • 1/4 tsp black pepper


12. Lentil Tortilla Soup

(see recipe over at Peas and Crayons for instructions)
Ingredients:

  • 1 cup finely diced onion
  • 1 tsp olive oil
  • 1 green bell pepper, diced
  • 1 jalapeno pepper, diced
  • 2.5 cups chicken broth
  • 15 oz can tomato sauce
  • 1/2 cup salsa verde
  • 1 tbsp tomato paste
  • 2 cups cooked black beans, or 15 oz can
  • 2 cups cooked pinto beans, or 15 oz can
  • 1 cup corn
  • 3/4 cup dried lentils
  • 1/2 tsp chili powder
  • 1/2 tsp garlic powder
  • 1/2 tsp ground cumin
  • 1/4 tsp cayenne pepper
  • salt and pepper to taste



13. Chipotle Pinto Bean Burrito Bowls 

(see recipe over at Culinary Hill for instructions)
Ingredients:

  • 1 tbsp olive oil
  • 1 medium yellow onion, finely diced
  • 16 oz dried pinto beans
  • 1 tsp cumin
  • 2 cloves minced garlic
  • 1 bay leaf
  • 2 chipotle peppers in adobo sauce plus 2 tsp sauce
  • 6 cups water
  • lemon juice
  • lime juice
  • salt and pepper to taste
  • 6 cups cooked rice, white or brown 
  • toppings of choice: Greek yogurt or sour cream, shredded cheese, avocado or guacamole, fresh cilantro, corn, salsa, etc. 


14. Cold Sesame Noodles and Veggies 

(see recipe over at Sweat Peas and Saffron for instructions)
Ingredients:

  • 4 oz brown rice spaghetti noodles, uncooked
  • 1 medium-sized zucchini, spiralized or shredded
  • 2 large carrots, spiralized or shredded
  • 2 cups cooked chickpeas
  • green onions to garnish
  • sesame seeds to garnish
  • 1/4 cup natural peanut butter (or almond butter if not tree nut allergic like me)
  • 1 tsp finely grated ginger
  • 1 clove minced garlic
  • 2 tbsp gluten free soy sauce or coconut aminos
  • 3 tbsp rice vinegar
  • 1 tbsp pure maple syrup
  • 1 tsp lime juice
  • 1/2 tsp crushed red pepper flakes (optional: omit for non spicy)
*This is a great meal prep idea to have dinner ready on busy nights! We have soccer practice/games on Tuesdays and Thursdays right now so I will be making this Tuesday during the morning so when we get home late from soccer that night dinner will be ready to go! This is why I also incorporate slow cooker meals and soups. This makes my life easier on soccer nights and stops us from going out to eat afterwards which gets expensive and we get home even later since we live about a hour from town!


Snacks:

1. Carrots with Homemade Ranch Dressing


  • 1/2 cup light mayonnaise
  • 1/2 cup non fat Greek yogurt
  • 1/2 cup fat free half and half
  • 3/4 tsp dried dill
  • 1/2 tsp dried parsley
  • 1/2 tsp garlic powder
  • 1/4 tsp onion powder
  • 1/4 tsp salt
  • 1/8 tsp ground black pepper
  • whole carrots cut into sticks 
2. Popcorn
3. Apples with Peanut Butter
4. String Cheese

Desserts:
1. Flourless Black Bean Brownies
2. Olive Oil Chocolate Chip Cookies
3. Flourless Peanut Butter Chocolate Chip Cookies

And that's all folks! (I know you read that in Bugs Bunny's voice didn't you lol)

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