Healthy Dinner Meal Plan Week of 1/6/2020

Ingredients

Monday: Instant Pot Cheesy Taco Pasta

• Seasonings: cumin, chili powder, oregano, smoked paprika, garlic powder
• 1 lb lean ground turkey
• 1 onion
• 3 sweet bell peppers, any color
• 1 ½ cups dry whole wheat rotini pasta
• 2 (15 oz) cans of no-salt-added diced tomatoes
• ⅔ cup shredded cheddar cheese (I like the sharp cheddar, but any is fine!)
• optional taco toppings such as salsa, jalapenos, shredded lettuce, Greek yogurt, etc. 

Tuesday: Barbecue Sloppy Joes

• 6 oz can tomato paste
• 2 Tbs balsamic vinegar
• 4 teaspoon pure maple syrup (or raw sugar)
• 2 Tbs Worcestershire sauce
• onion powder
• liquid smoke
• 1 lb lean ground turkey
• 1 green bell pepper
• 1 small red onion (or half of a medium)
• Whatever your going to serve them on: whole wheat buns, lettuce cups, whole wheat pitas, etc. 
• Don't forget ingredients for any sides! I usually serve some roasted or steamed veggies with these!)

Wednesday: Instant Pot Beef Stroganoff

• 1 Tbs butter
• 1 large white or yellow onion
• 16 oz sliced cremini mushrooms (sometimes called baby bellos)
• seasonings: dried thyme and dried dill
• fresh garlic
• 3 Tbs Worcestershire Sauce
• 3 Tbs sherry wine (I recommend Taylor brand, but if you don't want to use the wine, you can substitute it with extra Worcestershire).
• 2 ½ lbs lean beef (you can use beef chuck roast, eye of round or flank steak)
• ¾ cup Greek yogurt
• 8 oz (4 cups) dry whole wheat egg noodles

Teriyaki Chicken

• Low-Sodium Soy Sauce
• ¼ cup pure maple syrup
• 1 Tbs sesame oil
• 1 Tbs rice vinegar
• 2 Tbs grated fresh ginger (can sub powdered ginger if ya like but the fresh is SO amazing)
• 3-4 fresh garlic cloves (you can sub with garlic powder, but again, the fresh is so good!)
• ½ teaspoon chile garlic paste (you can also use sriracha if you already have that on hand)
• 2 teaspoon cornstarch
• 1 ½ lbs boneless, skinless chicken thighs
• 1 cup canned pineapple (packed in 100% juice)
• Don't forget ingredients for your sides! I usually do brown rice or cauliflower rice, plus steamed veggies. 

Creamy Pesto Chicken Pasta

• 1 ½ cups 1% or 2% cottage cheese
• ½ cup 2% plain Greek yogurt
• ¼ cup pine nuts (you can leave these out if pine nuts are crazy expensive like they have been lately!)
• 1 cup fresh basil
• 2 Tbs extra virgin olive oil
• 8 cloves of garlic
• 4 cups of chopped zucchini (probably 2 medium)
• 1 rotisserie chicken (or 2-3 chicken breast halves - you'll need 3 cups cooked chicken)
• box whole wheat penne pasta (I like barilla best!)
• 1 cup pecorino, romano or parmesan cheese