Enjoy another weekly meal plan with us! Can you believe this is week 9 already?!
In case you’re interested in the others, they can be found here:
We hope these plans are giving you some more inspiration to meal prep for the week. We know how it feels to be stuck not knowing what to make, or even spending money every lunch at the office picking something up to eat because you feel like there’s no other options. Most of our meal ideas are ready in 30 minutes, can be batch prepped, and are versatile to fit to your needs! Meal prepping doesn’t need to take up extra space in your mind and we are more than happy to provide some ideas for you to implement on a regular basis.
Here are the recipes for this week:
Breakfast Casserole Muffins
Your comfort food breakfast casserole lightened up a bit, gluten free and WW friendly!
10 ounces gluten free skinny pizza dough
5 ounces turkey breakfast sausage (I used @jennieo)
Heat oven to 375. Spray muffin tin with avocado spray. Place one ounce of dough into the bottom to make 10 muffins.
To make the sausage gravy: cook turkey sausage in a skillet, breaking up the sausage as it cooks. Add in 2 tablespoons gluten free flour and cook for 1 minute. Stir in almond milk and cook a couple minutes until thickened. Stir in the pepper and crushed red pepper, set aside.
Add one scrambled egg to each muffin tin. Add a tablespoon of sausage gravy, then top with 1/8 cup of cheese to each muffin, sprinkle with paprika and bake for 19 minutes.
Let cool for 10 minutes before removing and garnish with a tablespoon of gravy and chopped parsley.
Each muffin is 3 @ww points. These will last in the fridge for a few days. You can freeze on a cookie sheet individually for 30 minutes, then store in a ziplock bag.
These would be great to make ahead for Thanksgiving weekend, or when you have company over. Each muffin with a tablespoon of gravy is 4 WW points. Click here for the WW tracker.
12 hours 5 minutes
This chia pudding base can be customized and made into a parfait, or an afternoon snack with fruit – the possibilities are endless!
1 cup unsweetened almond milk (or milk of choice)
2 1/2 tablespoons chia seeds
Mix the milk and chia seeds together.
Place in a glass jar with a lid and refrigerate for 30 minutes.
After 30 minutes, stir with a fork to separate the chia seeds – they tend to drop to the bottom of the jar if you don’t mix after 30 minutes.
Chill at least 12 hours. I like to make this right before bed and then it’s ready for breakfast in the morning.
This is 4 WW points. Click this link to track to your WW tracker.
4 (1.25 cups) servings
Did you know you can freeze cherry tomatoes? Just put them on a baking sheet, freeze for 30 minutes, then store in a ziptop bag and they won’t stick together. This soup is ready in about 30 minutes – so good!
1 pound fresh or frozen cherry tomatoes
3 tablespoons tomato paste
1 cup carrots, chopped
1 cup celery, chopped
2 garlic cloves, minced
1 tablespoon cornstarch
1 teaspoon chili powder
1 teaspoon crushed red pepper (or to taste)
3 cups vegetable broth (or any broth)
In a stock pot, heat the cherry tomatoes, tomato paste, carrots, celery and garlic with 2 cups of broth. Simmer over medium low heat for 30 minutes, or until the celery and carrots are fork tender.
Blend with a blender, or stick blender, until smooth. Return soup to pot.
Mix the cornstarch with 1 tablespoon remaining broth. Mix well and add to the pot. Add in the chili powder, crushed red pepper and remaining broth and simmer for 5 additional minutes. This is a rather thick soup, so thin out with additional broth to your desired consistency.
Garnish with greek yogurt and fresh parsley if you are feeling fancy.
For me this soup is 1 WW point. Click this link to see what the points would be on your WW personal plan.
Serving Size: 1
Amount Per Serving:
Calories: 74Total Fat: 1gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 0gCholesterol: 0mgSodium: 589mgCarbohydrates: 16gFiber: 4gSugar: 8gProtein: 3g
Spicy Peanut Noodles With Shrimp
This recipe utilizes store bought cooked shrimp and ramen noodles to make a quick and delicious meal.
1 package ramen noodles, cooked according to package instructions
1 teaspoon peanut butter
1 teaspoon soy sauce
1 teaspoon sambal oelek (thai chili sauce)
1 teaspoon minced garlic
juice of 1 lime
zest of 1 lime
1/2 teaspoon fresh ginger, chopped
1 teaspoon sesame oil
1 teaspoon rice wine vinegar
3-4 ounces cooked shrimp
1/3 cup sugar snap peas, chopped
1 carrot chopped
Cook ramen according to package instructions. Set aside.
Mix the peanut butter, soy sauce, sambal oelek, garlic, lime, lime zest, chopped ginger and sesame oil. Set aside.
In a skillet, spray avocado oil spray. Cook the sugar snap peas and carrots for 5 minutes over medium high heat.
Add in the shrimp and cook to reheat for 2 minutes. Add in the ramen and sauce and cook for 30 more seconds, tossing to coat.
Garnish with cilantro or parsley.
Turkey Burger Sliders
The secret to a juicy turkey burger is butter in the middle! Simple spread with I Can’t Believe It’s Not Butter Light and pinky swear you won’t have another dry turkey burger.
6 ounces ground turkey breast
2 teaspoons I Can’t Believe It’s Not Butter
1 teaspoon Dak’s steakhouse seasoning
salt and pepper
2 tablespoons cheddar cheese
1 tablespoon real bacon bits
2 pretzel bun slider rolls
Divide the burger patties into 1.5 ounce portions. Spread 1 teaspoon of the butter on one patty, then put the other 1.5 ounce patty on top, crimping together to bring the burger together, so you will have two three ounce burgers.
Heat skillet over medium heat. Season with the steak seasoning, salt and pepper on both sides. Cook burger for 4 minutes, flip. At the 3 minute mark after the flip, add the cheese and bacon. I cooked with a lid on, so my burger reached 165 in 8 minutes total.
Serve on a pretzel bun with your favorite toppings. I kept mine simple with romaine lettuce and mustard.
The burger/cheese/bacon points (so everything without the buns – because you can pick and choose how you want to spend your points on buns. I think pretzel bun sliders are worth it, but you do you!
Click here to find out the points on your WW plan. On my plan it’s 5 points without the bun.
I thought I would eat both, but one was filling!
Buffalo Cauliflower Bites
6 minutes 5 seconds
11 minutes 5 seconds
These buffalo cauliflower bites are great as an appetizer or also for dinner. My tip is to not toss them in the hot sauce until just before eating, so they stay crunchy.
2 cups cauliflower, cut into bite sized pieces
1/2 cup self-rising flour, (divided) regular flour is fine too
1 teaspoon paprika
1 tablespoon dried parsley
1/2 teaspoon salt
1/2 teaspoon pepper
1/4 cup seltzer
4 tablespoon Frank’s hot sauce
Heat deep fryer to 350 degrees. This is a wet batter so I have not tried this in the air fryer.
Mix the paprika, parsley, salt and pepper together. In a bowl, mix 1/4 of the flour with 1/2 of the seasoning mix and add seltzer. Stir until combined.
In a second bowl, mix the second 1/4 cup flour with the remaining seasoning. Dip the cauliflower in the wet batter then the flour mixture. I put the flour mixture in a large ziplock bag and tossed the cauliflower that way – so much less mess!
Deep fry for 5-6 minutes, or until the cauliflower is fork tender and the batter is crispy. Toss in the hot sauce right before eating.
When I originally posted this recipe, I made it four servings, but I decided to make it two. I ate half of this recipe and it was the perfect amount. To check the points on your WW plan, click here!
I deep fry my food at the right temperature, but I add 1 point or 40 calories to account for the deep fryer (even though I know a whole teaspoon of oil isn’t absorbed in the food).
Goat Cheese Pasta with Meatballs
This goat cheese pasta tastes like it should be 2000 calories! While this is high in WW points (12 on all plans) this plate is 567 calories.
1 cup cooked pasta (I used leftover pasta)
1 tablespoon I Can’t Believe It’s Not Butter
2 cloves garlic, sliced thin
1 tablespoon flour
1/2 cup unsweetened almond milk
1 teaspoon dried parsley
1 ounce goat cheese
2 ounces of Italian sausage, removed from casing
Heat skillet with avocado oil spray. Form tiny meatballs with the Italian sausage, about the size of marbles, and cook for 3-4 minutes. Set aside.
In the same pan, melt the butter. Add the garlic and cook for one minute. Add the flour and cook for one minute. Add in the almond milk and cook for 3-4 minutes, until the sauce thickens, then add in the goat cheese, parsley, salt and pepper. Cook for one minute, coating the pasta, then add back in the meatballs and cook for one more minute.
Garnish with fresh parsley if you are feeling fancy.
Serving Size: 1
Amount Per Serving:
Calories: 567Total Fat: 31gSaturated Fat: 11gTrans Fat: 1gUnsaturated Fat: 20gCholesterol: 46mgSodium: 647mgCarbohydrates: 47gFiber: 3gSugar: 2gProtein: 25g
Black Bean Tortilla Soup
4 two cups servings
Show of hands how many of you are at the grocery store and think “do I have black beans at home?” Only to buy more and realize you have six cans already?! This black bean tortilla soup was created to use up all the black beans I had.
8 cups chicken broth
2 cans black beans, rinsed and drained
1 can fat free refried beans
1 15 ounce can diced tomatoes
1 chipotle pepper (or more if you like it spicy!)
1 can corn, drained
4 corn tortillas, chopped
1 package taco seasoning
2 cups cooked chicken breast, shredded
Put the chicken broth, black beans, refried beans, diced tomatoes and chipotle pepper in a blender, puree the soup. You can use a stick blender too. Add to stock pot. Stir in the corn, tortillas, taco seasoning and chicken and simmer for 20 minutes. That’s it!
If you are on WW, click this link to see what the WW points would be on your plan.
The breakfast casserole muffins are such a perfect on-the-go breakfast option and are easy to reheat at an office. Chia seed pudding is a great make-ahead option as well and super versatile to throw in your favorite fruits or sauces. Tomato soup is a classic that tastes just as good reheated as the day you made it. Use all of these ideas or just a few here and there sprinkled into your regular rotation – it’s up to you!
Let us know if you have any specific suggestions or ideas for future meal plans! We would love to hear them. If you click on the recipes above, there are always WW links in the note section so that you can check the points for your plan and add the items directly to your tracker!
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