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
Turn up the taste on sautéed chicken by giving it a Mediterranean twist with fresh cherry tomatoes, sliced olives, and 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
For chicken that cooks evenly, choose thin cutlets or pound the breasts to an even thickness and cut into 6 pieces of similar size. For an easy side, serve Mediterranean Chicken with Capers over plain or seasoned couscous.
Nutrition
Calories: 245kcal | Carbohydrates: 4g | Protein: 33g | Fat: 10g | Saturated Fat: 4g | Cholesterol: 97mg | Sodium: 683mg | Potassium: 739mg | Fiber: 1g | Sugar: 2g | Vitamin A: 515IU | Vitamin C: 20.1mg | Calcium: 29mg | Iron: 1.3mg
Mediterranean Chicken with Capers Recipe Page
Seasoned Green Beans
This quick recipe will bring extra flavor to fresh or frozen 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
Calories: 35kcal | Carbohydrates: 5g | Protein: 1g | Fat: 2g | Saturated Fat: 1g | Cholesterol: 4mg | Sodium: 21mg | Potassium: 160mg | Fiber: 2g | Sugar: 2g | Vitamin A: 565IU | Vitamin C: 9.2mg | Calcium: 28mg | Iron: 0.8mg
Seasoned Green Beans Recipe PageDay 2 Dinner Menu
- Pinto Beans over Cornbread (Plan ahead to soak beans)
- Green Salad*
Pinto Beans Over Cornbread
Pinto beans over cornbread is a frugal, filling, and flavorful meal.
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
Calories: 403kcal | Carbohydrates: 62g | Protein: 17g | Fat: 10g | Saturated Fat: 5g | Cholesterol: 46mg | Sodium: 901mg | Potassium: 731mg | Fiber: 9g | Sugar: 11g | Vitamin A: 240IU | Vitamin C: 3.4mg | Calcium: 214mg | Iron: 3.5mg
Pinto Beans Over Cornbread Recipe PageDay 3 Dinner Menu
- Meatball Subs
- Sautéed Sugar Snap Peas*
Homemade Meatball Subs
Homemade meatball subs taste every bit as good as those from expensive sub shops, and they are easy to make.
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
If needed, you can substitute a jar of prepared pizza sauce and purchased frozen meatballs.
Nutrition
Calories: 357kcal | Carbohydrates: 45g | Protein: 15g | Fat: 13g | Saturated Fat: 4g | Cholesterol: 29mg | Sodium: 1043mg | Potassium: 675mg | Fiber: 4g | Sugar: 13g | Vitamin A: 1510IU | Vitamin C: 38.4mg | Calcium: 129mg | Iron: 12.6mg
Homemade Meatball Subs Recipe PageDay 4 Dinner Menu
- Chicken Pepper Pasta (Use chicken from Day 1)
- Steamed Broccoli*
Chicken Pepper Pasta
Tarragon complements chicken beautifully, giving Chicken Pepper Pasta a unique and delicious flavor.
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
Calories: 647kcal | Carbohydrates: 53g | Protein: 34g | Fat: 33g | Saturated Fat: 19g | Cholesterol: 124mg | Sodium: 989mg | Potassium: 524mg | Fiber: 4g | Sugar: 6g | Vitamin A: 2755IU | Vitamin C: 78.8mg | Calcium: 381mg | Iron: 2mg
Chicken Pepper Pasta Recipe PageDay 5 Dinner Menu
- Taco Mac Salad (Use cooked ground beef from the freezer or stock up)
Taco Mac Salad
This easy taco mac salad is one of our most requested recipes from the Busy Mom Menu. With cool vegetables and warm seasoned beef, it can be served in summer or winter. Using taco meat from the freezer makes it a quick and easy meal.
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
To reduce calories, use a low fat ground beef and reduced calorie salad dressing.
Nutrition
Calories: 515kcal | Carbohydrates: 51g | Protein: 23g | Fat: 24g | Saturated Fat: 7g | Cholesterol: 50mg | Sodium: 881mg | Potassium: 596mg | Fiber: 4g | Sugar: 7g | Vitamin A: 2265IU | Vitamin C: 29.3mg | Calcium: 191mg | Iron: 3.1mg
Taco Mac Salad Recipe PageCreate 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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