Figuring out healthy meals can be fun but can also take a lot of time. Many of us are so busy in our blurry days that something simpler can be a happy blessing. Try this basic plan for simple, healthy meals you feel great about and are worthy of what you truly want for yourself. Worthy feels wonderful!
4 BASICS: Vegetables + Proteins + Grains + Spices
Weight Watchers Smart Points=0
Serving Size is ½ Baseball, ½ cup
Vegetables are very healthy and having the majority of your plate filled with veggies is good, so don’t worry too much about portion size.
Frozen work great here, because they are already prepped! Thank you! Choose a variety and maybe one or two fresh ones too, many markets have prepared fresh veggies now. Use the fresh ones you buy first, so they don’t go bad.
Weight Watchers Smart Points=0 (most are if 99% fat free)
Serving Size is a Deck of Cards, 3 ounces
Skinless chicken breast, lean turkey, fish, shrimp, eggs, beans and legumes, lentils, black beans and chick peas, lean pork, lean beef, tofu, edamame, fat-free dairy
Weight Watchers Smart Points=2-3
Serving Size is ½ Baseball, ½ cup
Quinoa, brown rice, barley = 3 SP
Whole grain pasta, whole grain breads like Ezekiel (1 slice), oatmeal = 2 SP
*If you want to skip grains, try cauliflower rice, it is amazing and readily available frozen. Spiralized veggie noodles work well too, many markets have these now in the prepared veggie section.
THEN SPICE IT UP!
Weight Watchers Smart Points=0
(Start with a small amount of seasoning then add more if needed.)
Asian Style- Stir-fry and add soy sauce, Sriracha sauce, ginger, cumin, turmeric, Thai basil, chilies, red pepper
Mexican Flair- Salsa, cilantro, cumin, chili powder, chilies, hot sauce
Italian Fest- Garlic, onions, basil, oregano, add tomato sauce and whole grain pasta
Indian Adventure - Pepper, curry, saffron, turmeric, nutmeg
I thought I’d try this out, sharing a very worthy weekly dinner plan and recipes. Now, if I could only get them cooked for us too!
Sunday- Very Veggie Stuffed Peppers, 1 SP
Monday- Lean Pork Chops, Broccoli, Carrots and Sugar Snap Peas, 3 SP
Tuesday-Chicken Voila Worthified, 3 SP
Wednesday- Spicy Fish Tacos with Lime Crema, 1-3 SP
Thursday- Warm Spinach Salad with Shrimp, 2SP
Friday- Thai Chicken Salad, 4 SP
Saturday- My Night Off!
Very Veggie Stuffed Peppers, 1 SP
6 large peppers, yellow, red, orange
1 ½ pounds ground turkey, 99% fat free
6 garlic cloves minced
1 large onion chopped
1 bag spinach, frozen, chopped
1 bag peas and carrots, frozen
1 bag, broccoli, baby florets, frozen
1 bag cauliflower rice, frozen
1/2 cup corn, frozen
1 bag brown rice, frozen
salt to taste
½ t red pepper
1 cup shredded 2% cheddar cheese or 8 oz goat cheese log, sliced in rounds optional adds SPs
Salsa for serving optional
1. While prepping peppers and filling mixture, heat each bag of frozen veggies and rice about 2-3 minutes.
2. Wash and cut peppers in half, remove stems and seeds.
3. Microwave peppers for about 10-12 minutes to soften.
4. Preheat oven to 350 degrees.
1. Brown ground turkey, chopped onion and minced garlic
2. Drain fat
3. On medium heat, add frozen vegetables (partially warmed from microwave) and rice, one at a time, mixing as you go
4. Heat through so all veggies are warm and al dente
5. Add salt and pepper and stir
6. Place peppers in a baking dish, hollowed side up
7. Fill each pepper with filling mixture, there will be extra to serve on the side.
8. If desired top with cheese
9. Bake for 20-25 minutes at 350
Serve with Salsa if desired.
Serves 6 with 1 pepper each or 12 with 1/2 a pepper each, both are 1 SP.
• Buy garlic cloves already peeled, sold in jars in produce section. Using a mini-chopper, chop them all at once, and then store about 1-2 Tablespoons in snack size plastic zipper lock bags in the freezer. Just take them out when you are ready to cook; they defrost in a few minutes.
• Using frozen veggies and brown rice, saves tons of prep time!
• Microwaving the frozen veggies and peppers about half way to save oven time. If you don't need the extra time, you can bake them for 1 hour at 350.
Lean Pork Chops 3 oz, Broccoli, Carrots and Sugar Snap Peas, 3SP
Busy Night Dinner, Quick and Easy!
Worthified Chicken Voila 3 SP for about 2 cups
Birds Eye Voila, Garlic Chicken
I add frozen bags of:
Sugar snap peas
1/2 cup of reduced sodium chicken broth
1/2 t garlic powder
To speed things up I microwave the veggies a couple of minutes each then add all to a big skillet.
Spicy Fish Tacos, with Cabbage Slaw + Lime Crema, 1-3 SP
Adapted From Foodess.com
• 2 lbs snapper fillets
• salt and pepper
• 2 tsp paprika
• 1/2 tsp cayenne
• 1 tsp garlic powder
• 1 tsp ground cumin
For cabbage slaw
• 4 cups loosely packed shredded cabbage
• 1/3 cup chopped cilantro
• 2 green onions minced
• 1 clove garlic minced
• 3 tbsp distilled white vinegar
• 1 tsp kosher salt
• 2 tsp white sugar
For lime crema
• 1/3 cup , reduced fat sour cream
• 3 tbsp fat-free Greek yogurt
• juice and zest of 1 lime
• salt to taste
• warmed tortillas corn or wheat, OPTIONAL ADD POINTS (I have it as a salad.)
1. Season fish on both sides with salt and pepper. In a small bowl, combine paprika, cayenne, garlic powder and cumin. Sprinkle over fish on both sides. Spray grill or broiler with cooking spray. Grill or broil fish.
2. To make cabbage slaw, toss all ingredients together in a large bowl.
3. To make crema, whisk all ingredients together and season to taste with salt.
4. Serve fish in warmed tortillas with cabbage slaw and a drizzle of crema, or skip the tortillas and eat as a slaw salad adding lettuce.
Warm Shrimp Spinach Salad, 2 SP
Easy & Quick
1 pound medium shrimp
16 oz spinach
12 oz white button mushrooms, sliced thinly or whatever type you like
6 oz sun-dried tomatoes, not packed in oil
3 tbsp extra-virgin olive oil
3 garlic cloves, minced
3 tbsp lemon juice
Salt and Pepper to taste
Parmesan cheese (optional)
1. Peel and devein the shrimp if necessary
2. Heat the oil and garlic in a large pot over medium heat until garlic is golden and fragrance is released.
3. Add mushrooms and sauté about 5 minutes
4. Add shrimp and sauté until opaque
5. Reduce heat to low and add sun dried tomatoes, mix
6. Add lemon juice, toss the mixture
7. Add spinach and toss until wilted
8. Sprinkle with parmesan cheese, optional
Serves 6, 2 SP
• Use already cooked, frozen shrimp.
• Buy already peeled garlic and mince it with a mini-chopper and keep it in the freezer.
Thai Chicken Salad, 4 SP from Cookincanuck.com
• 1/2 Napa cabbage, thinly sliced (about 4 cups)
• 1/4 small red cabbage, thinly sliced (about 2 cups)
• 2 medium carrots, grated (about 1 cup)
• 3 green onion, thinly sliced
• 1/4 cup minced cilantro
• 2 cups cooked, shredded chicken breast
• 3 tbsp slivered almonds, toasted
• 1 lime, juiced
• 3 tbsp natural peanut butter
• 2 tbsp low-sodium soy sauce
• 3 tsp agave nectar (or honey)
• 2 tsp fish sauce
• 2 tsp rice vinegar
• 1 tsp chili garlic sauce
1. In a large bowl, combine the Napa cabbage, red cabbage, carrot, green onion, cilantro and chicken breast. Toss with the dressing. Garnish with the toasted almonds. Serve.
1. In a small glass bowl, combine the lime juice, peanut butter, soy sauce, agave nectar, fish sauce, rice vinegar and chili garlic sauce. Whisk until smooth.
Enjoy the night off!
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I was a school teacher for 20 years and am a lifetime soul learner. I am still a teacher, just a different curriculum.