Week One Dinner Meal Plan with Recipes

Welcome to week one of dinner meal planning. I think you and your family will enjoy these meals.
Our meals this week are:

  1. Chili Mac
  2. Spicy Chicken Salad or Wrap or Sandwich
  3. Shrimp and Chorizo Skillet
  4. Italian Chicken with Roasted Green Beans, Sauteed Mushrooms and Mashed Potatoes
  5. Spaghetti Traditional noodles and Spaghetti Squash “noodles” with Garlic Bread
Chili Mac

Chili Mac
This recipe can be made in a crock pot or on the stove top. I haven’t tried it yet in the Insta pot.
4 cans Ranch Style Beans
4 cans Spaghetti without Meatballs
1 pound Ground Meat
Shredded Cheese
Corn Bread prepared according to box instructions

  1. Set the crock pot or stove to low.
  2. Empty the Ranch Style Beans and Spaghetti into a crock pot or pan, stir.
  3. Brown and drain Ground Meat
  4. Mix ground meat into bean and spaghetti mixture and cover.
  5. After two hours stir.
  6. Cook for a minimum of 6 hours up to 12 hours.
  7. Cook corn bread according to directions.
  8. Serve in bowls with shredded cheese.

This recipe isn’t low carb but it is a great feel good food. There is always plenty left over for lunches and I freeze the rest for dinner another night.

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Spicy Chicken Salad
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Spicy Chicken Wrap

Spicy Chicken Salad or Wrap or Sandwich
This recipe is very versatile. The chicken is the key to this recipe but can be used in a variety of different ways to create different meal combinations.
4 chicken breasts
Franks Red Hot Sauce
Blue Cheese Dressing
Blue Cheese Crumbles
For Sandwiches:
Green Leaf
Sandwich Rolls
For Wraps:
Green Leaf
Wraps any Flavor
For Salad:
Preferred salad mix
Note: I get my chicken breasts from Costco so they are large. I cut them in half horizontally for eight pieces total.

  1. Marinate Chicken breasts in Franks Red Hot Sauce for 12 -24 hours. I use about half of the large bottle.
  2. Preheat oven to 450 degrees.
  3. Place chicken on a foil lined baking sheet and pour marinade over chicken breasts.
  4. Bake chicken breasts for 20 minutes, turning half way through, or until internal temperature reaches 165 degrees.

Assemble Sandwich

  1. Cut sandwich roll.
  2. Spread blue cheese dressing on top and bottom roll.
  3. Place Chicken on the bottom roll.
  4. Place blue cheese crumbles on chicken.
  5. Top with green leaf and top roll.
  6. Serve with a choice of sides. We usually have chips.

Assemble Wrap

  1. Place wrap on a plate.
  2. Spread blue cheese on wrap.
  3. Layer with green leaf, chicken, blue cheese crumbles.
  4. Wrap by folding in the bottom and then rolling the sides.

Assemble Salad

  1. Salad mix in a bowl.
  2. Blue Cheese dressing to taste.
  3. Layer chicken and blue cheese crumbles.

There is usually enough chicken left over for Spicy Chicken Salads the next day. This is low carb if using Carb Balance Wraps or as a Salad.

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Shrimp and Chorizo Skillet
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Shrimp and Chorizo Skillet

Shrimp and Chorizo Skillet
This is a nice warm and slightly spicy dish. Serves four depending on serving size.
2 Tablespoons Olive Oil
9 oz (1 tube) Pork Chorizo
2 pounds shrimp, peeled and deveined
1 pound (1 bag) frozen Peppers and Onions (Stir fry mix)
2 Tablespoons Garlic
¼ cup Chicken Stock
Pinch Red Pepper Flakes
White rice or Cauliflower Rice

  1. Place a large skillet over medium-high heat and add the olive oil.
  2. Add the shrimp and saute on one side until opaque. Turn shrimp and add chorizo.
  3. Cook the shrimp and chorizo until the shrimp is just cooked through. About three minutes.
  4. Add the Garlic and bag of Peppers and Onions to the skillet.
  5. Cover skillet for one to two minutes. Then stir mixture.
  6. Add the Chicken Stock and reduce the temperature to a simmer.
  7. Simmer for about three minutes.
  8. Add red pepper flakes and stir.
  9. Serve over your choice of rice.

This is a flavorful, warm and slightly spicy dish. You can control the spice by how much pepper flakes you put in. This is a low carb dish when served with cauliflower rice.

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Italian Chicken with Roasted Green Beans, Sauteed Mushrooms and Mashed Potatoes

Italian Chicken with Roasted Green Beans, Sauteed Mushrooms, and Mashed Potatoes
This dinner isn’t as complicated as it sounds. This is a family favorite that is full of flavor.
4 Chicken Breasts
Italian Dressing or Italian Marinade of your choice
1 pound fresh green beans
Olive Oil
Salt and Pepper
1 pound fresh whole white mushrooms, Sliced
4 tablespoons butter
1 pack mashed potatoes follow package instructions
Notes:
I get my chicken breasts from Costco so they are large. I cut them in half horizontally for eight pieces total.
If you don’t want to deal with fresh green beans use frozen or canned and season to taste.
You can purchase already sliced white mushrooms.
I use Himalayan Pink Salt and Freshly Ground Black Pepper.
I like having extra sauteed mushrooms on hand to add to my leftovers. I will usually saute 2 pounds whenever I am making mushrooms.Italian Chicken

  1. Marinade the chicken for 12 to 24 hours.
  2. Preheat oven to 450 degrees.
  3. Place chicken on a foil lined baking sheet and pour marinade over chicken breasts.
  4. Bake chicken breasts for 20 minutes, turning half way through, or until internal temperature reaches 165 degrees.
  5. Allow to rest a few minutes before serving.

Roasted Green Beans

  1. Trim fresh green beans.
  2. Wash under cold water and allow them to drain in a colander.
  3. To ensure beans are dry pat with a clean and dry kitchen towel.
  4. Place green beans on a foil lined baking pan.
  5. Drizzle with olive oil and toss.
  6. Add salt and pepper to taste. Toss in the oil to cover.
  7. Place in the oven on a rack below the chicken.
  8. Bake for 10-20 minutes. Stir halfway through roasting.
  9. The length of time depends on how you like your green beans cooked. I usually roast them for 20 minutes.

Sauteed Mushrooms

  1. Clean mushrooms with a clean kitchen towel or paper towel. Do not wash with water.
  2. Slice mushrooms.
  3. Heat a large skillet over medium heat.
  4. Add butter, allow to melt.
  5. Add mushrooms, stirring occasionally.
  6. Saute to taste.

This is a great low carb meal if you omit the mashed potatoes. There is always enough left over for both myself and husband to have for lunch the next day.

 

Traditional Spaghetti or Traditional Spaghetti with Spaghetti Squash “noodles”
1 pound ground meat or prepared meatballs
2 Jars Favorite Spaghetti Sauce
1 bags Spaghetti Pasta
Parmesan Cheese
Garlic Bread Fresh made or prepared per package instructions

  1. Prepare sauce per instructions.
  2. Prepare the desired amount of pasta per package instructions.
  3. Brown ground meat and drain. Add meat to sauce.
  4. Serve with Garlic Bread

Note: I like putting the extra sauteed mushrooms from earlier in the week in the spaghetti sauce for an extra level of flavor.Spaghetti Squash Noodles
1 Spaghetti Squash
Olive Oil
Salt and Pepper

  1. Preheat oven to 400 degrees
  2. Cut squash in half and scoop out seeds.
  3. Lightly rub “meat” of Squash with olive oil, add salt and pepper.
  4. Place cut side down on a foil lined baking sheet.
  5. Poke skin several times with a fork.
  6. Bake for 30 minutes.
  7. Remove from the oven and allow to cool to the touch. Using a fork, scrape the “meat” into noodles.

Using the Spaghetti Squash to create noodles is a great way to lower the carbs in this dish.

I hope you found some inspiration here and choose to try a few of these recipes.

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