Free Meal Plans by Email
Week 31
Notes for this week:
- Cook extra chicken on Day 1 to use in Chicken Pepper Pasta on Day 4.
- Use cooked ground beef from the freezer for Taco Mac Salad on Day 5, or plan ahead and cook extra ground beef to stock your freezer if your supply is low.
- Pinto beans freeze well, so if your pot is large enough you may want to cook extra to freeze.
Day 1
- Mediterranean Chicken with Capers (Cook extra chicken for Day 4)
- Couscous*
- Seasoned Green Beans
Day 2
- Pinto Beans over Cornbread (Plan ahead to soak beans)
- Green Salad*
Day 3
- Meatball Subs
- Sautéed Sugar Snap Peas*
Day 4
- Chicken Pepper Pasta (Use chicken from Day 1)
- Steamed Broccoli*
Day 5
- Taco Mac Salad (Use cooked ground beef from the freezer or stock up)
Day 1 Dinner Menu
- Mediterranean Chicken with Capers (Cook extra chicken for Day 4)
- Couscous*
- Seasoned Green Beans

Mediterranean Chicken with Capers
Ingredients
- 2 lbs. boneless, skinless chicken pieces
- Salt and pepper to taste
- Oil as needed
- 1 pint cherry tomatoes
- 1 small jar or can olives, sliced
- 3 Tbsp. capers, drained
Instructions
- Wash chicken and pat dry with a paper towel. Season liberally with salt and pepper.
- In a large ovenproof skillet, cook chicken in oil over medium heat until browned on both sides. Add tomatoes, olives and capers.
- Bake, uncovered, at 475°F for 15-20 minutes or until chicken is cooked through.
Notes
Nutrition

Seasoned Green Beans
Ingredients
- 1 lb. fresh or frozen green beans
- 2 tsp. butter
- 1/4 package Good Seasonings Italian dressing mix
Instructions
- If needed, trim green beans of ends and strings. If using frozen green beans, thaw first.
- Lightly steam green beans.
- Melt butter in large fry pan. Add green beans. Sprinkle with the 1/4 package of seasoning mix and stir well while sautéing.
Nutrition
Day 2 Dinner Menu
- Pinto Beans over Cornbread (Plan ahead to soak beans)
- Green Salad*

Pinto Beans Over Cornbread
Ingredients
- 1 pound dry pinto beans, prepared
- Salt to taste
- 1 recipe cornbread, prepared
- ½ onion, chopped
- ¼ cup cilantro, chopped
- 1 cup cheddar cheese, shredded
Instructions
- Break apart a piece of cornbread in each bowl and top with hot cooked pinto beans. Season with salt and pepper to taste and garnish with chopped onion, cheddar cheese, and chopped cilantro.
Nutrition
Day 3 Dinner Menu
- Meatball Subs
- Sautéed Sugar Snap Peas*

Homemade Meatball Subs
Ingredients
- Oil, as needed
- 1 bell pepper, cut into strips
- 1 onion cut into wedges
- 1-1/4 lbs. cooked frozen meatballs, thawed
- 6 hoagie rolls, split and toasted
- 4 oz. Mozzarella cheese, shredded
Homemade Pizza Sauce Ingredients
- 6 oz can tomato paste
- 16 oz canned tomato sauce
- 1 clove garlic, minced
- Italian seasoning to taste
Instructions
- Combine pizza sauce ingredients in a small saucepan and bring to a boil, simmer for about 5 minutes.
- Meanwhile, sauté peppers and onions in a large nonstick skillet in oil, stirring frequently, until tender (about 3 to 4 minutes). Reduce heat to medium-low.
- Add cooked meatballs and pizza sauce. Cover and cook, stirring occasionally, until heated through, 5 to 6 minutes.
- Divide among rolls and sprinkle with cheese.
Notes
Nutrition
Day 4 Dinner Menu
- Chicken Pepper Pasta (Use chicken from Day 1)
- Steamed Broccoli*

Chicken Pepper Pasta
Ingredients
- 4 Tbsp. butter
- 1 medium onion, cut into thin wedges
- 1 medium red bell pepper, cut into strips
- 1 medium orange or yellow bell pepper, cut into strips
- 1 tsp minced garlic
- 1 1/2 C cooked chicken, chopped
- 1 tsp dried tarragon leaves
- 3/4 tsp salt
- 1/4 tsp coarsely ground pepper
- 8 oz uncooked angel hair pasta
- 1 C Mozzarella Cheese, shredded
- 1/2 C shredded Parmesan cheese
- 1 C half & half
Instructions
- Prepare pasta according to directions and drain.
- Melt butter in large skillet and add onion, bell peppers, and garlic and cook on medium high until vegetables are tender crisp.
- Add cooked, chopped chicken, tarragon, salt, and pepper. Cook, stirring gently, until chicken is hot.
- Add mozzarella, half and half, and Parmesan cheese to chicken.
- Reduce heat and cook on low until cheese is melted.
- Rinse pasta in hot water until noodles are warm, and add to pan. Toss gently and serve.
Nutrition
Day 5 Dinner Menu
- Taco Mac Salad (Use cooked ground beef from the freezer or stock up)

Taco Mac Salad
Ingredients
- 8 oz. tri-color spiral macaroni
- 1 lb. ground beef
- 2 Tbsp taco seasoning mix
- 1/3 cup water
- 1 green pepper, chopped
- 1 onion, chopped
- 1 cup cheddar cheese, shredded
- 1 pint cherry tomatoes
- ½ head leaf lettuce, shredded
- 1/8 tsp. salt
- 1/4 tsp. pepper
- 1/2 cup French dressing
- 9.75 oz. Nacho Cheese Doritos
Instructions
- Cook pasta according to package directions. While pasta is cooking, brown ground beef. When beef is thoroughly cooked, add taco seasoning mix and 1/3 cup water. Cook and stir for 2 minutes.
- Rinse cooked pasta with cold water and drain. In a large bowl, mix cooked macaroni, all vegetables, cheese, and seasonings. Chill. Just before serving, stir in warm seasoned ground beef, French dressing, and chips. Toss gently and serve.
Video
Notes
Nutrition
Create a Shopping List
Note that any recipe scaling from the recipes above does not carry over to the starting point for the grocery list, so you will need to make those same serving adjustments below after you click the Shopping List button. “Print Collection” prints the list of meals, not the recipes, which should be printed from the recipe card. Remember that side dishes are not included on the grocery list unless we have included a recipe for them.
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