Healthy meal prep menu 2/9: This week's menu features some unique but healthy recipes. First, my festive apple french toast hearts for breakfast and my take on the viral veggie bowls (add your choice of protein if not vegetarian). For dinner it's my latest steak bites, an epic burger, and a classic lightened-up comfort food.

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Breakfast

Apple Baked French Toast

This Apple Baked French Toast is super easy to prepare, and makes for a delicious sweet breakfast, snack or dessert.  Low calorie bread is cubed and tossed in a mixture of egg, almond milk, vanilla extract, cinnamon and sugar.  Combined with some peeled, diced fresh apple and baked until golden, this recipe is an easy way to satisfy your sweet craving without breaking the calorie bank.

• ▢ low calorie bread I used Schmidt Old Tyme 647 6 slices
• ▢ eggs 3
• ▢ almond milk plus 1 tablespoon 3/4 cup
• ▢ vanilla extract 1 tsp
• ▢ cinnamon 1 tsp
• ▢ sugar 1 tbsp
• ▢ apple I use Honeycrisp or Gala 1
• ▢ powdered sugar 3/4 tsp

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Lunch

Vegetable Bowl Meal Prep

If you are looking for a vegetarian or vegan meal prep, I've got you covered!  These Vegetable Bowls are not only nutritious, but delicious and easy to make.  They start with a base of nutrient dense roasted vegetables and quinoa, and then are topped with sauteed chickpeas, microgreens and a delicious tahini-based dressing for the ultimate flavor combination. These bowls can be stored easily in the fridge for a quick grab and go lunch; either eat them cold, room temperature, or warm them up.  Add your favorite vegetables or other additions to make these your own. 

• ▢ zucchini yields: 4 cups sliced 2
• ▢ yellow squash yields: 4 cups sliced 2
• ▢ red onions medium 2
• ▢ brussels sprouts yields: 7 cups 2 lbs
• ▢ broccolini 2 bunches
• ▢ quinoa uncooked 1 cup
• ▢ vegetable broth 2 cups
• ▢ chickpeas one can 14.5 oz
• ▢ microgreens optional
• ▢ olive oil spray

Spice Blend

• ▢ paprika 1 tsp
• ▢ garlic powder 1 tsp
• ▢ onion powder 1 tsp
• ▢ coriander 1 tsp
• ▢ kosher salt 1 tsp

Tahini Dressing

• ▢ tahini 1/4 cup
• ▢ maple syrup 2 tbsp
• ▢ lemon juice 1 tbsp
• ▢ water 2 tbsp
• ▢ kosher salt 1/2 tsp
• ▢ chives chopped 1 tbsp
• ▢ fresh dill 1 tsp

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Dinners

Sirloin Steak Tidbits in Sherry Pan Sauce

You will not believe how easy these Sirloin Steak Tidbits in Sherry Pan Sauce are.  Made with tender, lean sirloin steak, a few seasonings and a rich pan sauce infused with sherry,  beef broth and a touch of butter, this recipe is restaurant quality that comes together in one pan in under 30 minutes.  Serve this alongside mashed potatoes and a veggie for a perfect dinner.

Weight Watchers: 3 points

• ▢ lean sirloin steak 2- 2½ lb
• ▢ Italian seasoing 1 tsp
• ▢ garlic powder 1 tsp
• ▢ onion powder 1 tsp
• ▢ kosher salt 1½ tsp
• ▢ all purpose flour (gluten free can be substituted) 2 tbsp
• ▢ olive oil spray
• ▢ shallots minced 4 small
• ▢ garlic minced 2 cloves
• ▢ sherry cooking wine ¾ c
• ▢ beef broth 1¼ c
• ▢ butter ½ tbsp
• ▢ parsley or chives for garnish

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Bacon, Mushroom and Swiss Burger

Step up your burger game with some extra toppings: sautéed mushrooms and onions, crispy bacon, Swiss cheese, and barbeque sauce. This bacon, mushroom and Swiss burger has layers of flavor and texture, and is anything but boring. Easy to make and using lightened-up ingredients, this burger tastes like it's right from your favorite burger spot.

• ▢ hamburger buns 4
• ▢ center cut bacon I use Oscar Mayer 8 slices
• ▢ onion 1
• ▢ white mushrooms 8 oz
• ▢ olive oil spray
• ▢ kosher salt
• ▢ balsamic vinegar 1 tablespoon
• ▢ 96/4 extra lean ground beef 1 lb
• ▢ dehydrated minced onion 1 tablespoon
• ▢ Worcestershire 1 tablespoon
• ▢ ranch seasoning I use Hidden Valley 1 teaspoon
• ▢ extra thin or light swiss cheese I use Sargento Extra Thin Swiss Cheese 4 slices
• ▢ BBQ sauce I use Stubbs Original BBQ Sauce ½ cup

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Healthy Cheesy Broccoli and Chicken Casserole

This healthy cheesy broccoli and chicken casserole is total comfort food, made in one pot. Broccoli and tender chicken breast is simmered in a homemade creamy cheese sauce, and then topped with flaky crescent rolls and baked to golden perfection.  This recipe is family friendly and super easy to prepare. Made in one pot and in about 30 minutes, this recipe is sure to become your favorite weeknight meal, with minimal cleanup.  Made with healthy ingredients and lightened-up, this dish tastes anything but "healthy."

• ▢ light butter I used: I Can't Believe It's Not Butter, Light 2 tablespoon
• ▢ carrots diced 1 cup
• ▢ white onion diced 1 cup
• ▢ olive oil spray
• ▢ all-purpose flour 2 tablespoons
• ▢ chicken broth if you are using reduced sodium, you might have to add more salt to taste 1 1/2 cups
• ▢ 2% milk 1 cup
• ▢ kosher salt 1 tsp
• ▢ garlic powder 1 tsp
• ▢ onion powder 1 tsp
• ▢ scallions chopped 2
• ▢ reduced fat cheddar cheese 1 cup
• ▢ steamed broccoli florets make sure they are steamed, or use frozen defrosted broccoli with all water drained out 4 cups
• ▢ chopped cooked chicken breast I used a rotisserie chicken 4 cups
• ▢ Half of an 8 oz package of reduced fat crescent rolls 4 rolls

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Healthy meal prep menu 2/17: This week's menu features some favorite comfort foods lightened-up. First, if you love warm, gooey cinnamon rolls for breakfast, you'll love my oatmeal take on it! For lunch, it's an easy to make and clean-up teriyaki skillet. Dinner ideas are my warm orzo soup, burger salad, and cheesy pasta.

Breakfast

Cinnamon Roll Baked Oatmeal

Your favorite sweet breakfast (or dessert) transformed into a healthy baked oatmeal; cinnamon roll baked oatmeal is a deliciously sweet, decadent-tasting breakfast.  Old fashioned oats are baked with milk, spices, and brown sugar to create a base for this delicious baked oatmeal.  Topped with buttery, melted sugar and a swirl of cream cheese, this baked oatmeal has all of the flavors reminiscent of a huge, sticky cinnamon bun.  Pair this baked oatmeal with yogurt and fruit for a healthy breakfast, or top with some nut butter and whipped cream for a lighter dessert. 

Weight Watchers: 5 points

• ▢ bananas overripe 2
• ▢ unsweetened applesauce 1/4 cup
• ▢ brown sugar 2 tbsp
• ▢ cinnamon 1 tsp
• ▢ vanilla extract 1 tsp
• ▢ baking powder 1/2 tsp
• ▢ kosher salt 1/4 tsp
• ▢ almond milk unsweetened, or cashew or skim milk 1 cup
• ▢ old fashioned oats 1.5 cups

Toppings

• ▢ cane sugar 1 tbsp
• ▢ cinnamon 1/2 tsp
• ▢ light butter I use Land 'o Lakes 1 tbsp
• ▢ reduced fat cream cheese 2 tbsp
• ▢ almond milk unsweetened, or cashew or skim milk 1 tsp

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Lunch

Teriyaki Ground Chicken Skillet with Spicy Mayo

If you need a lunch re-fresh, this recipe is a winner.  This Teriyaki Ground Chicken Skillet with Spicy Mayo tastes so good, you won't believe it's a healthy lunch option! A spin on the popular "egg roll in a bowl," this skillet meal is packed with veggies and protein to keep you satisfied for lunch, but packed with flavor.  Simmered in a healthy homemade teriyaki sauce, this skillet meal is a great way to get your veggies and protein in, but with tons of flavor! Serve on its own, or alongside white rice or cauliflower rice for a well-rounded meal. 

Weight Watchers: 7 points

• ▢ non-stick cooking spray
• ▢ scallions chopped. white and green parts separated 3
• ▢ garlic minced 2 cloves
• ▢ ginger minced or squeeze tube 1 tsp
• ▢ zucchini sliced 2 cups
• ▢ kosher salt divided 1 tsp
• ▢ ground chicken breast 2 lbs
• ▢ coleslaw mix 14 oz
• ▢ slivered almonds 1/4 cup
• ▢ sesame seeds

Teriyaki Sauce

• ▢ garlic minced 2 cloves
• ▢ ginger minced or squeeze tube 1 tbsp
• ▢ low sodium soy sauce 1/4 cup
• ▢ rice wine vinegar 2 tbsp
• ▢ corn starch 1 tbsp
• ▢ maple syrup 1/2 cup

Spicy Mayo

• ▢ light mayo 1/4 cup
• ▢ sriracha 1 tsp

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Dinners

Light Lemon Orzo Chicken Soup

My Light Lemon Chicken Orzo Soup is simply delicious. Utilizing fresh, nutrient-dense ingredients this soup is something you can feel good about fueling yourself with–and your family! Perfect for a chilly day, tender shredded chicken breast combines with orzo in a lemony broth that is so good you should expect to add this to your winter soup rotation. Even better? This recipe is "lightened-up" and will keep you from having to reach for those sodium-packed canned soups. Get your favorite show ready to watch on the TV or a good book, and curl up under the covers with my Light Lemon Chicken Orzo Soup. Is there anything better?

Weight Watchers: 4 points

• ▢ light butter used: Land o Lakes Light Butter with Canola Oil 2 tbsp
• ▢ olive oil 1 tbsp
• ▢ carrots diced 1 cup
• ▢ celery diced 1 cup
• ▢ onion diced 1 cup
• ▢ garlic cloves minced 3
• ▢ all-purpose flour 3 tbsp
• ▢ dried oregano 1/2 tsp
• ▢ kosher salt 1/2 tsp
• ▢ fresh cracked pepper
• ▢ chicken stock 8 cups
• ▢ lemon juiced 1
• ▢ chicken breast raw 1.5 lbs
• ▢ orzo dry, uncooked 4 oz
• ▢ fresh dill optional

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Everything But the Bun Burger Salad

This Everything But the Bun Burger Salad is perfect for when you're craving a take out or fast food burger but still want to be healthy.  By using extra lean ground beef, center cut bacon, a lighter dressing and ditching the bun, you can enjoy all your favorite elements of a burger without derailing your weight loss and health goals.  The fact that this Everything But the Bun Burger Salad comes together quickly, makes it perfect for a weeknight meal.

Weight Watchers: 5 points

• ▢ 96/4 extra lean ground beef 1 lb
• ▢ dehydrated minced onion 1 tbsp
• ▢ garlic powder 1 tsp
• ▢ paprika 1 tsp
• ▢ kosher salt 1 tsp
• ▢ velveeta cheese 4 slices
• ▢ red onion cut into 4 rounds 1
• ▢ center cut bacon cooked 8 slices
• ▢ romaine lettuce 2 heads
• ▢ pickle juice 1/3 cup
• ▢ pickle slices
• ▢ Bolthouse Farms Burger Sauce Salad Dressing 1/2 cup
• ▢ sweet potato fries cooked 12 oz

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One Pot Healthy Chicken Parm Pasta

This one pot pasta dish has it all: pasta, cheese, and even delicious, tender cooked chicken breast.  This is truly an all-in-one meal, and everything is made in one pot, which makes for easy clean up.  For busy weeknights when you are looking for a meal that is healthy but also appeals to the entire family, this one pot healthy chicken parm pasta is a no-brainer!

Weight Watchers: 7 points

• ▢ chicken breast raw, cubed 1.5 lbs
• ▢ kosher salt divided 2 tsp
• ▢ oregano 1 tsp
• ▢ garlic powder divided 1.5 tsp
• ▢ onion powder 1 tsp
• ▢ olive oil spray
• ▢ onion chopped 1
• ▢ garlic minced 4 cloves
• ▢ crushed tomatoes 28 oz
• ▢ diced tomatoes 14.5 oz
• ▢ reduced sodium chicken broth 2 cups
• ▢ white wine 1/2 cup
• ▢ tomato paste 1 tbsp
• ▢ pasta dry, 1 box; used: Barilla Penne 16 oz
• ▢ light mozzarella 4 oz
• ▢ parsley fresh 1/4 cup

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Healthy meal prep menu 2/23: This week's menu features mostly classic recipe and my most recent recipe. First, my brand new hearty breakfast bowl then for lunch my most viewed meal prep recipe. For dinner, it's a slow cooker recipe and creamy soup (perfect for cold weather) and a classic Tex-Mex inspired bake.

Breakfast

Savory Quinoa Breakfast Bowls with Yogurt Dressing

These Savory Quinoa Breakfast Bowls with Yogurt Dressing are the perfect fuel to start your day.  Nutrient packed quinoa is paired with spinach, roasted sweet potatoes and soft boiled eggs topped off with a tangy, creamy yogurt dressing to create a filling and whole-foods based meal.  These bowls are not only delicious but incredibly satisfying.  A nice twist on breakfast, brunch or lunch.

Weight Watchers: 3 points

• ▢ sweet potatoes, diced 1 lb
• ▢ shallots, sliced 3
• ▢ kosher salt 1 tsp
• ▢ dried thyme ½ tsp
• ▢ paprika ½ tsp
• ▢ garlic powder ½ tsp
• ▢ eggs 8
• ▢ cooked quinoa 2 c
• ▢ fresh spinach 8 oz
• ▢ non fat Greek yogurt ½ c
• ▢ olive oil ½ tbsp
• ▢ fresh lemon juice 1 tbsp
• ▢ garlic, grated 1 clove
• ▢ kosher salt ¼ tsp
• ▢ water as needed

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Lunch

Creamy Chicken Stuffed Peppers

If you are looking for a satisfying low carb meal, this is it.  Halved bell peppers are stuffed with a delicious mixture of shredded chicken breast, cream cheese, cheddar cheese, scallions and salsa verde. Topped with more cheese and baked until tender, these stuffed peppers come together in no time at all.  Use a rotisserie chicken as a shortcut, and there's barely any prep time for this recipe. Creamy, filling, healthy and delicious: creamy chicken stuffed peppers. 

Weight Watchers: 3 points

• ▢ bell peppers halved, seeds and ribs removed 3
• ▢ cooked chicken breast shredded, equivalent to 2 chicken breasts 4 cups
• ▢ salsa verde 1/2 cup
• ▢ reduced fat cream cheese Used: Philadelphia 1/3 Less Fat 4 oz
• ▢ reduced fat cheddar cheese grated, Used: Cabot Sharp Cheddar 75% Reduced Fat 4 oz
• ▢ paprika 1 tsp
• ▢ onion powder 1/2 tsp
• ▢ scallions 2

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Dinners

Slow Cooker Buffalo Chicken Sliders with Pickle Slaw

Meal time just got easier! Chicken breast slow cooks to perfection with buffalo sauce and honey. Topped with a flavorful-packed pickle slaw, these sliders are sure to be a crowd-pleaser. With just a few simple steps, these Slow Cooker Buffalo Chicken Sliders with Pickle Slaw come together in no time. Perfect for sharing with friends and family as part of your game-day spread, or a fun new recipe to add to your weekly meal plan rotation–you won't be sorry you made these!

Weight Watchers: 10 points

For the Buffalo Chicken

• ▢ chicken breast raw 2 lbs
• ▢ buffalo sauce used: Frank's RedHot 1 cup
• ▢ honey 2 tbsp
• ▢ slider buns used: King's Hawaiian 12

For the Slaw

• ▢ coleslaw mix shredded cabbage and carrot blend 10 oz
• ▢ plain non fat Greek yogurt 1/2 cup
• ▢ pickle juice used: Claussen Kosher Dill Pickle 1/2 cup
• ▢ chopped dill pickles used: Claussen Kosher Dill Pickle 1/4 cup
• ▢ scallions chopped 2
• ▢ kosher salt 1/4 tsp
• ▢ fresh cracked pepper

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Lean Beef Tostada Bake

What's on the menu this week? My Lean Beef Tostada Bake! Lean ground beef combines with onion, spices, and diced green chilis to create a delicious tostada filling. Complimented by layers of beans and cheese, your tostada bake is carefully held together by crispy corn tortillas. It's fun, filling, and fiesta-ready! This Lean Beef Tostada Bake helps keep dinner interesting and pairs perfectly with with pico de gallo, sour cream, shredded iceberg, salsa, avocado–the opportunities are endless!

Weight Watchers: 7 points

• ▢ onion small, chopped 1
• ▢ 96/4 extra lean ground beef 1 lb
• ▢ kosher salt 1 tsp
• ▢ paprika 1 tsp
• ▢ onion powder 1 tsp
• ▢ garlic powder 1 tsp
• ▢ cumin 1 tsp
• ▢ chili powder 1 tsp
• ▢ diced green chilis mild 4 oz
• ▢ water 1/2 cup
• ▢ corn tortillas used: Mission extra thin 12
• ▢ fat free refried beans 1 cup
• ▢ reduced fat Mexican cheese 1/2 cup
• ▢ olive oil spray or cooking spray

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Lighter Creamy Tuscan Inspired Soup

This Lighter Creamy Tuscan Inspired Soup is warm and comforting.  Tender chicken, cannellini beans, sundried tomatoes and kale are simmered in a delicious combination of chicken stock and white wine.  Fat free half and half, reduced fat cream cheese and Pecorino Romano add a richness to this soup so it does not taste lightened up at all.   This one pot meal is great for a busy weeknight dinner or perfect for weekly meal prep.  These Tuscan inspired flavors are hearty and the perfect combination to beat the cold weather.

Weight Watchers: 5 points

• ▢ carrots diced ½ c
• ▢ celery diced ½ c
• ▢ onion diced ½ c
• ▢ garlic minced 3 cloves
• ▢ olive oil spray
• ▢ sundried tomatoes packed in oil with herbs ½ c
• ▢ tomato paste 1 tbsp
• ▢ dry white wine ¾ c
• ▢ chicken broth/stock 4 c
• ▢ cannellini beans drained and rinsed 15 oz
• ▢ kale packed 4 c
• ▢ fat free half and half 1 c
• ▢ reduced fat cream cheese 2 oz
• ▢ Pecorino Romano grated ½ c
• ▢ cooked chicken breast shredded 2
• ▢ basil fresh, chopped ¼ c

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