Friday, October 25, 2024

Weekly Meal Plan

 Because I keep misplacing it. [constantly updated]

Weekly Meal Plan

MAKE AHEADS THAT SAVE ME TIME (1x week)

  • mid-week, 2 heads of Cabbage Salad. The kids love it.
  • Instantpot-full of boiled russet potates (1 c. water, 8 min, fill with potatoes). Stick in Fridge. Slice them up and fry them
  • Josh's Lunches 
    • Burritos [cheese, refried beans, meat, sour cream. Fry in butter]
    • Pizza Hot Pockets [Pepperoni, Mozz, Pizza Sauce, Sausage]
    • Steak n Cheese HotPockets
    • Cornish Pasties [Ground Steak, ground onion, carrots and potatoes in chunks, garlic]
    • ??"Breakfast Biscuits" gravy and sausage, egg+sausage+cheese.
  • Make Ahead Breakfasts
    • High Protein Low Carb Casseroles [meat+veg+cheese]
    • Sheet Pan Eggs, Ham n Eggs
    • Egg Cups w/ shredded sweet potato "crust"
    • Hummus n vegs

Breakfasts

  • Mealprep Breakfast Sandwiches in the freezer for Josh Important note: Let it come to room temp BEFORE freezing, minimize air. Wrap in plastic wrap, then put in freezer bag.
  • Kids breakfast 
      • Make Ahead High Protein Casseroles
        • https://www.youtube.com/shorts/B7jpWE_HpTw
        • My standard Casserole
          • bottom---blended onion/garlic can do celery/carrot too
          • Middle: Bulk Veg ---blended Cauliflower Brocolli Cabbage, Beets, Carrots   PLUS FIRST CHEESE LAYER, and possibly skinned lentils
          • Top Seasoned Chicken chunks or Beef Chunks
          • Liquid: pour milk+ gelatin+glucomannan, Bone Broth + 1 T. gelatin per casserole to help with drippy casseroles  +bouillon 
          • Tippy Top  CHEESE [cheddar, parm etc]. [can do frozen hash browns?] OR SOUR CREAM
            • Try Factor Meal Inspired [creamy Salsa Chicken]
            • Cornish Pasty Inspired
            • Chicken Pot Pie Inspired
            • Farmer Breakfast [Beets, cabbage, carrots, onion]
      • m-- MAKE IT AHEAD BREAKFAST---not messy, protein
        • peanut butter milk powder energy balls OR 
        • Breakfast Burritos[Cubes. From a casserole]
        • Egg Cups [cheese, sausage, bell peppers, onions, spinach]
      • t/w/r/f
        • REHEATED CASSEROLES
        • Yogurt with Berries&Nuts (Parfait) or Chocolate Yogurt or Buercher Muesli
        • Cheese&Veg or 
        • Hummus&Veg
        • steelcut oatmeal w/ eggs + butter
        • custard//Panne Cotta
        • overnight Chia pudding
        • Omelet
      • sat---FARMER BREAKFAST: Hash Browns & eggs/Toad in holes/ French Toast/Pancakes Crepes/Eggs/Cabbage&Carrots&Onions/Biscuits Sausage n Gravy
      • sun-- BREAKFAST CASSEROLE [Prep night before, bake morning of] 
        • Baked Egg Breakfast Casserole [Egg, cheese, veg--brocolli
          • Ham, Cheese, Frozen Hash Browns
          • Quiche Style [Onions, Brocolli, Spinach, Cheese, Bell Peppers]
        • Baked Grits + Side of Sausage + Cabbage Salad
Lunches

M

Leftovers

·        Josh & Isaiah eat burgers

·        Left Overs//Chicken Ceaser Salad/ SweetGreen Salas + Protein

·        Chicken Ceaser Salad

·        Cabbage Salad

T

Ground Beef

·        Smashburgers

·        Tacos 

·        Shepherds Pie

·        Chili [white bean or red] + Rice

·        Falafal + Hummus

·        Lettuce & Spinach Salad.

·        Fresh Salsa

·        Cabbage Salad

·        Hummus Vegs

W

Chicken + Fried Potatoes

·        Oven Turkish Bone-In Chicken

·        Basil-Lime Chicken Breasts

·        Shawarma Style Chicken [Cook bulk]

·        Fried Chicken Strips [Chik Fil A]

·        Factor Meal Sauce Chicken [herbed creamy sauce, salsa creamy sauce]

·        Chicken Soup

·        Lettuce SALAD

·        Frozen Broccoli, Green Beans or Peas

·        Riced Cauliflower

·        Cabbage Salad

R

Italian

Korean

·        Fauxsagnia w/ extra Ground Beef [Crock/Instapot]

·        Meatball Sandwiches [Crock/Instapot]

·        PIZZA [Make Ahead]

·        Bibimbap w/ marinated eggs & Banchan

·        Garlic Green Beans

·        Tomato-Basil-Cheese

·        Cabbage Salad [Asian, Greek, Chicken Ceaser]

·        Banchan

F

Lentils

·        MomSadarLentils with Beef

·        Indian Lentils

·        Tomato Soup + Grilled Cheese Sandwiches

·        Falafel + Hummus

·        Lentil Soup

·        Peas, carrots

·        Cabbage Salad

·        Raita

·        Salsa/Chutney

S

Tuna/Cold Cuts

Mac n Cheese

·        Mac n Cheese w/ extra Parm.Tuna Sandwiches

·        Hannah’s Subway [Tuna or Chicken or Beef]

·        Philly Cheese-steaks wit ONIONS

·        Farmer Breakfast [hash browns, eggs, sausage, eng muff, bacon]

·        Subway Veg Fixin’s

·        Peas

·        Cooked cabbage

·        Cabbage Salad

Lord’s Day

Beef

·        Beef Pot Roast.

·        Braised beef.

·        Hobbit Stew.

·        Steak Fajitas n Bell Peppers

·        Philly Cheese-steaks wit ONIONS

·        BEEF SOUP: Hannah’s Pho, Beef Soup, Meukguk

·        Leafy Spinach Salad

·        Frozen Veg

·        Cabbage Salad

 

Ideas to boost protein Content in foods: [for bulking]
Add lentils to all meat dishes. Add extra parmesan and cheese to all cheese dishes. 

?Bulk eggs?
?
?Tuna?
Samsclub Rotisserre Chicken sold at a loss [cheaper than buying raw chicken]
LENTILS N BEANS

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