In Blog on
January 7, 2019

Well Fed Weekly Meal Plan #4: Light and healthy recipes

Happy New Year! Can you believe that it’s already a new year? 2018 was crazy and hard and wonderful and I think that is why it flew by so fast. Who ate way too much during the holidays…? I did. Whoops. I know my body will be thanking me as I strive to put healthy, nourishing, food back into it so I concocted a nice light meal plan for this week. Oh and healthy, light food can still be filling and satisfying. I hope you enjoy this week’s meal plan.

Any recipe I add in these meal plans are my own or recipes that I have found over the years and have been tried and true winners for our family. Next to the recipe I will note any changes I made and any dietary specifications. Of course, you know the size of the crowd you’re cooking for, so if you are going to follow this week’s meal plan, look at the portions to decide if you will need to double/triple/whatever the recipe.  This meal plan includes dinner, lunch, and breakfast. Yes, we eat a lot of leftovers, yes we eat the same thing for breakfast and lunch 7 days in a row (usually) but it saves money and time and that’s why I spend so much time looking for recipes and coming up with recipes we love.

Hey, stop. Before you go any further, if you haven’t read how I meal plan, you might want to check it out to understand this a little better. Cool, thanks.

Dinner 1 (M/TH): Pinch of Yum’s Avocado Kale Caesar Salad with Sweet potato Fries 

Photo by Pinch of Yum

Pinch of Yum is always dishing out some of my favorite go to recipes if you haven’t noticed already. This meal is quick to throw together. Chop up your sweet potatoes and season them as you like, throw em’ in the oven for a while and then as they cook make up your quick and easy avocado Caesar dressing and toss it together with some kale, nuts, and parmesan. Who doesn’t love the salad, French fry combo…?

Dinner 2 (T/F): Well Fed Familia’s Fall Vegetable Soup

I know I am biased because I came up with this recipe BUT this has got to be one of the coziest most comforting soups I have ever eaten and when you live in the frigid snowy north, you need cozy soups. It is vegan, full of nourishing veggies, and oh so creamy, thank you coconut milk! My husband agrees with me on this one too. It is the middle of winter so why not get cozy with this delicious soup?

Dinner 3 (W/Sat): Pinch of Yum’s Moroccan Spiced Chickpea Glow Bowl

Photo by Pinch of Yum

This nutritious and vibrant dish is so satisfying that you won’t even realize how light it is. The flavor packed Moroccan chickpeas go along so nicely with the couscous and crunch of sliced cucumbers and the tanginess of yogurt. Totally a mouth party. Two thumbs up.

Dinner 4 (Sun): Well Fed Familia’s Squash and Lemon Rosemary Empanadas

Overall I am enjoying winter but a little part of me is starting to long for summer. I think that is why these wonderful vibrant little empanadas made it into the meal plan this week. If you are from the South you know all about empanadas but up here in Michigan’s Upper Peninsula the people here would consider this a pasty. Funny how similar foods are called something else in different regions. Anyway, these empanadas are light, fluffy, and filled with healthy veggies and goat cheese and light flavors such as herbs and lemon. Make some hummus and dip them for extra flavor points.

Lunch for all: Cookie and Kate’s Spiced Vegan Lentil Soup

Photo by Cookie and Kate

To pull of feeding 3 of us lunch for a full week I make a GIANT pot of this and then a giant pot of rice because my husband eats 3-9x as much as an average human. This soup is a favorite around here. It is such a healthy and light soup but the full flavors definitely don’t leave you lacking. It is quick and easy to throw together and then you have lunch for the whole gang for days!

Breakfast for husband and toddler: Old fashioned rolled oats with berries, bananas, and peanut butter every dang day because it is cheap, filling, and nutritious.

Breakfast for me: Well Fed Familia’s Vegan Morning Power Protein Smoothie

I get fixated on a breakfast item and eat it for breakfast everyday for about a month and then I get sick of it and take a few months off before I eat it again. Well in September I got on a smoothie kick. Loads of goodness and healthy protein keeps me fueled and full for the morning until lunchtime and my toddler always steals at least 10 sips as well. If you don’t want to do the protein powder just throw in ¼ cup of oats which will give you extra protein and help to fill you up.

I hope this helps give you some ideas for your weekly menu. Whether you use just one of these recipes or the whole meal plan, I wish you happy cooking and eating. As always, stay well fed my friends!

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