Healthy Meal Plan {Week 134}

Dive into this week's healthy meal, which includes vegetarian, chicken & seafood recipes. Plus, each recipe includes substitution suggestions to make use of your pantry ingredients.

Like many of you, I've done my fair share of baking over the past few weeks. Two batches of banana nut muffins, a loaf of banana bread (yep - lots of browned bananas around here) and some amazing focaccia bread! As I write this, a loaf of whole wheat bread is rising and almost ready to bake.

It's a carb lover's paradise! Thank goodness there are a couple of teenaged boys in the house to eat most of it on my behalf.

Since some ingredients are still difficult to find, I'll continue to include substitution suggestions in this meal plan to make it easier to find an alternative amongst your pantry and freezer supplies.

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Stay healthy, everyone!

If you're just here for this week's meal plan, let's get things rolling...

The meal plans:

Click here for the previous meal plans.

Each week’s meal plan mirrors the way we eat at home – 90% healthy, with the occasional decadent meal thrown in. There will be a mixture of meat and meatless meals, with everything from slow cooker soups and dinner salads to one-pot dinners and breakfast for dinner recipes. A little bit of everything, which is exactly how we eat at our house.

If you make any of these recipes, I'd love to see them on Instagram! Just use the hashtag #COOKINCANUCK and I'll be sure to find your photos.

Healthy Meal Plan {Week 134}

Monday:

• • Pesto Turkey Stuffed Shells - 321 calories and 9 Weight Watchers SP
  • Serve with a mixed greens or kale salad.
  • Substitutions: If you can't find jumbo pasta shells, substitute with manicotti tubes. Ricotta can be used in place of the secret ingredient (cottage cheese) and ground beef can be substitute for the ground turkey.

Tuesday:

• • • Vegan Thai Red Curry - 189 calories and 6 Weight Watchers SP
    • Serve with jasmine rice or cauliflower rice. If you'd like additional protein, add tofu, edamame or chickpeas.
    • Substitutions: While I chose to include cauliflower, carrots, zucchini, red bell pepper and bamboo shoots, this recipe is certainly versatile enough to accept other combinations of vegetables, such as mushrooms, eggplant, kale and spinach.

Wednesday:

• • Parmesan Herb Spaghetti Squash with Chicken -244 calories and 3 Weight Watchers SP
  • Stir in spinach or arugula for some extra greens, or serve with Apple & Brussels Sprouts Slaw - 88 calories and 2 Weight Watchers SP.
  • Substitutions: Use pork or chicken sausage in place of the chicken. If you prefer a vegetarian option, substitute the chicken with chickpeas or white beans, such as great northern or cannellini beans.

Thursday:

• • Roasted Vegetables & Chickpea Bowl with Hummus Dressing - 284 calories and 6 Weight Watchers SP.
  • I typically serve this healthy bowl on its own.
  • Substitutions: A variety of vegetables could be roasted, such a beets, turnip and sweet onions. If you prefer a non-vegetarian version, mix in cooked chicken or ground turkey.

Friday:

• • Take-out for dinner 🥡

Saturday:

• • Poached Fish in Easy Tomato Sauce - 274 calories and 2 Weight Watchers SP
  • Serve over cauliflower rice, zucchini noodles, brown rice or quinoa.
  • Substitutions: Any firm white fish will work in place of the cod. Halibut, mahi mahi and barramundi are all good options.

Sunday:

• • • Sweet Potato Bison Shepherd's Pie - 310 calories and 8 Weight Watchers SP
    • Serve with a spinach salad.
    • Substitutions: Use lean ground beef in place of the ground bison.

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