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This post is the first of what I hope will turn into a series of meal plans available for you to follow, which maximize your budget and OHI, minimize your waste, and create quick and healthy meals for your family.
What we’re making this week:
1. Healthy Baked Chicken served with steamed broccoli & your choice of starch
2. Nana’s Guilt-Free Chicken Salad served with baby carrots
3. Fool-Proof Overnight Chicken Stock
4. Chicken Noodle Soup served with salad & whole grain bread
5. Spinach & Artichoke Chicken served with whole wheat angel hair pasta
6. Chicken & Veggie Quesadillas served with fresh fruit salsa & your choice of starch, if desired *Corn bread is a good option – I’m experimenting with some recipes and will post when I discover my favorite!
7. OHI Chicken Pasta served with salad
2 packages Bone-in Chicken Breast (8 breasts total)
1 Family Pack Boneless, skinless chicken breasts (or frozen – 6 breasts total)
Broccoli (fresh, heads and stalks)
1 large package Celery
(1) 1 lb bag baby Carrots
1 Green Pepper
1 Red Pepper
3 Roma Tomatoes
Mayonnaise (fat free or low fat if desired)
1 can quartered artichoke hearts
1 bag chopped or diced pecans
1 big tub Greek yogurt
1 bag frozen chopped spinach
1 loaf whole grain bread (or make your own)
Whole Wheat bread and/or tortillas
*Optional: Chia seeds, shredded cheese (parmesan or cheddar are good), cilantro, Lime, Lettuce (Romaine or Green Leaf is good)
Butter and/or Olive Oil
Parmesan Cheese (whatever form you prefer)
1 bag Shredded Mexican blend cheese
Salt & Pepper
*1 can Cream of Mushroom soup (optional)
1 jar Pasta Sauce of your choice
1 can diced tomatoes with juice
Whole Wheat or Veggie shape pasta (i.e. macaroni, bow tie, penne, rotini)
Whole Wheat angel hair pasta
1 Head Garlic
**You will also need to pick your choice of starch for two of the meals above. Use whatever is popular with your family: macaroni & cheese, butter noodles, brown rice, coconut rice, quinoa, etc. You can also substitute an additional veggie or fruit here too! For example, buy an extra bag of carrots and use that one night instead of a starch. In summer, serve with watermelon.
Many of these recipes can be adjusted to your OHI; however I would feel irresponsible if I didn’t give you a full complete grocery list! If there are ingredients above that you do not eat and are not interested in trying, feel free to substitute something similar that you know your family enjoys. In each recipe I’ll try my best to highlight substitution opportunities.
I will be posting a different recipe each day. As soon as it’s live, I will make the link available in this post as well. So excited for you to try some of our tried and true family favorites!