Alex's Wonderful World
Weekly Meal Plan
Tuesday, Sep 16
Tuesday Dinner
Fried Chicken Strips, Oven-Roasted Broccoli
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Ingredients:
1 ½ lbs boneless, skinless chicken breasts or tenders 1 cup buttermilk (or milk + 1 tbsp lemon juice) 1 tsp hot sauce (optional) 1 ½ cups all-purpose flour ½ cup cornstarch 2 tsp paprika 1 tsp garlic powder 1 tsp onion powder 1 tsp salt ½ tsp black pepper Oil for frying (canola or vegetable)
1 large head broccoli (or 4 cups florets) 2 tbsp olive oil ½ tsp garlic powder Salt & pepper to taste 2 tbsp grated Parmesan (optional)
1 ½ lbs boneless, skinless chicken breasts or tenders 1 cup buttermilk (or milk + 1 tbsp lemon juice) 1 tsp hot sauce (optional) 1 ½ cups all-purpose flour ½ cup cornstarch 2 tsp paprika 1 tsp garlic powder 1 tsp onion powder 1 tsp salt ½ tsp black pepper Oil for frying (canola or vegetable)
1 large head broccoli (or 4 cups florets) 2 tbsp olive oil ½ tsp garlic powder Salt & pepper to taste 2 tbsp grated Parmesan (optional)
Instructions:
Slice chicken into strips. In a bowl, mix buttermilk + hot sauce. Add chicken, marinate at least 15 min. In a shallow dish, combine flour, cornstarch, paprika, garlic powder, onion powder, salt, and pepper. Heat 1–2 inches oil in a skillet to 350°F. Dredge chicken in flour mix, pressing to coat. For extra crispy: dip back in buttermilk, then flour again. Fry in batches 3–5 min per side until golden and cooked through (165°F). Drain on wire rack or paper towels.
Preheat oven to 425°F. Cut broccoli into bite-size florets. Toss florets with olive oil, garlic powder, salt, and pepper. Spread on a baking sheet without crowding. Roast 18–20 min, flipping halfway, until browned and crispy at edges. Sprinkle Parmesan while hot, if desired.
Slice chicken into strips. In a bowl, mix buttermilk + hot sauce. Add chicken, marinate at least 15 min. In a shallow dish, combine flour, cornstarch, paprika, garlic powder, onion powder, salt, and pepper. Heat 1–2 inches oil in a skillet to 350°F. Dredge chicken in flour mix, pressing to coat. For extra crispy: dip back in buttermilk, then flour again. Fry in batches 3–5 min per side until golden and cooked through (165°F). Drain on wire rack or paper towels.
Preheat oven to 425°F. Cut broccoli into bite-size florets. Toss florets with olive oil, garlic powder, salt, and pepper. Spread on a baking sheet without crowding. Roast 18–20 min, flipping halfway, until browned and crispy at edges. Sprinkle Parmesan while hot, if desired.
Wednesday, Sep 17
Wednesday Breakfast
Greek Yogurt Parfaits
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Ingredients:
2 cups plain Greek yogurt 1 cup granola or oats (lightly toasted) 1 cup mixed berries (strawberries, blueberries, raspberries) 2 tbsp honey (optional drizzle)
2 cups plain Greek yogurt 1 cup granola or oats (lightly toasted) 1 cup mixed berries (strawberries, blueberries, raspberries) 2 tbsp honey (optional drizzle)
Instructions:
Wash and slice fruit if needed. In a glass or bowl, layer yogurt, fruit, and granola. Repeat layers until full, drizzle with honey if desired. Serve immediately.
Wash and slice fruit if needed. In a glass or bowl, layer yogurt, fruit, and granola. Repeat layers until full, drizzle with honey if desired. Serve immediately.
Wednesday Lunch
Mediterranean Quinoa Bowls
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Ingredients:
1 cup quinoa, rinsed 2 cups water or broth 1 cup chickpeas (cooked or canned, rinsed) 1 cucumber, diced 1 cup cherry tomatoes, halved ½ cup feta cheese, crumbled 2 tbsp olive oil 1 tbsp lemon juice 1 tsp oregano Salt & pepper to taste
1 cup quinoa, rinsed 2 cups water or broth 1 cup chickpeas (cooked or canned, rinsed) 1 cucumber, diced 1 cup cherry tomatoes, halved ½ cup feta cheese, crumbled 2 tbsp olive oil 1 tbsp lemon juice 1 tsp oregano Salt & pepper to taste
Instructions:
Cook quinoa in water/broth (15 min). Fluff and cool slightly. In a bowl, combine quinoa, chickpeas, cucumber, tomatoes, and feta. Whisk olive oil, lemon juice, oregano, salt, and pepper; toss with salad. Serve warm or chilled.
Cook quinoa in water/broth (15 min). Fluff and cool slightly. In a bowl, combine quinoa, chickpeas, cucumber, tomatoes, and feta. Whisk olive oil, lemon juice, oregano, salt, and pepper; toss with salad. Serve warm or chilled.
Wednesday Dinner
Chicken & Dumplings
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Ingredients:
1 lb boneless, skinless chicken thighs or breasts 1 tbsp olive oil 1 onion, diced 2 carrots, diced 2 celery stalks, diced 4 cups chicken broth 1 cup frozen peas 1 tsp thyme 1 bay leaf Salt & pepper to taste 2 cups biscuit or pancake/waffle mix (for dumplings) ⅔ cup milk
1 lb boneless, skinless chicken thighs or breasts 1 tbsp olive oil 1 onion, diced 2 carrots, diced 2 celery stalks, diced 4 cups chicken broth 1 cup frozen peas 1 tsp thyme 1 bay leaf Salt & pepper to taste 2 cups biscuit or pancake/waffle mix (for dumplings) ⅔ cup milk
Instructions:
Heat oil in a pot, sauté onion, carrots, and celery until softened. Add chicken, broth, thyme, bay leaf, salt, and pepper. Simmer 20 min. Shred chicken in pot. Stir in peas. Mix biscuit/pancake mix with milk. Drop spoonfuls of dough onto simmering stew. Cover and cook 15–20 min until dumplings are cooked through.
Heat oil in a pot, sauté onion, carrots, and celery until softened. Add chicken, broth, thyme, bay leaf, salt, and pepper. Simmer 20 min. Shred chicken in pot. Stir in peas. Mix biscuit/pancake mix with milk. Drop spoonfuls of dough onto simmering stew. Cover and cook 15–20 min until dumplings are cooked through.
Thursday, Sep 18
Thursday Breakfast
Veggie Egg Scramble with Toast
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Ingredients:
6 eggs ¼ cup milk (optional) 1 tbsp olive oil or butter 1 bell pepper, diced 1 small onion, diced 1 cup spinach, chopped Salt & pepper to taste 4 slices whole wheat bread (toasted)
6 eggs ¼ cup milk (optional) 1 tbsp olive oil or butter 1 bell pepper, diced 1 small onion, diced 1 cup spinach, chopped Salt & pepper to taste 4 slices whole wheat bread (toasted)
Instructions:
Whisk eggs with milk, salt, and pepper. Heat oil in skillet, sauté pepper and onion until soft. Add spinach, cook until wilted. Pour eggs over veggies, scramble gently until cooked through. Serve with toast.
Whisk eggs with milk, salt, and pepper. Heat oil in skillet, sauté pepper and onion until soft. Add spinach, cook until wilted. Pour eggs over veggies, scramble gently until cooked through. Serve with toast.
Thursday Lunch
Black Bean & Cheese Quesadillas
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Ingredients:
4 flour tortillas 1 cup black beans (cooked or canned, rinsed) 1 cup shredded cheddar or Mexican blend cheese 1 tbsp olive oil or butter Salsa or sour cream for dipping
4 flour tortillas 1 cup black beans (cooked or canned, rinsed) 1 cup shredded cheddar or Mexican blend cheese 1 tbsp olive oil or butter Salsa or sour cream for dipping
Instructions:
Heat skillet, brush with oil/butter. Place tortilla, sprinkle beans + cheese, top with second tortilla. Cook until golden, flip, cook other side. Slice into wedges; serve with salsa/sour cream.
Heat skillet, brush with oil/butter. Place tortilla, sprinkle beans + cheese, top with second tortilla. Cook until golden, flip, cook other side. Slice into wedges; serve with salsa/sour cream.
Thursday Dinner
Sheet Pan Salmon with Veggies & Quinoa
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Ingredients:
1 lb salmon fillets 1 lb mixed veggies (broccoli, zucchini, bell pepper, etc.) 2 tbsp olive oil 1 tsp garlic powder 1 tsp paprika Salt & pepper to taste 1 cup quinoa, cooked
1 lb salmon fillets 1 lb mixed veggies (broccoli, zucchini, bell pepper, etc.) 2 tbsp olive oil 1 tsp garlic powder 1 tsp paprika Salt & pepper to taste 1 cup quinoa, cooked
Instructions:
Preheat oven to 400°F. Line sheet pan with foil. Arrange salmon and veggies on sheet pan. Drizzle with oil and seasonings. Roast salmon 20–25 min. Serve over cooked quinoa.
Preheat oven to 400°F. Line sheet pan with foil. Arrange salmon and veggies on sheet pan. Drizzle with oil and seasonings. Roast salmon 20–25 min. Serve over cooked quinoa.
Friday, Sep 19
Friday Breakfast
Pancakes with Fruit Topping
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Ingredients:
2 cups pancake/waffle mix (store-bought or homemade) Ingredients per mix (usually egg, milk, butter/oil) 1 cup strawberries or blueberries, sliced 2 tbsp maple syrup or honey
2 cups pancake/waffle mix (store-bought or homemade) Ingredients per mix (usually egg, milk, butter/oil) 1 cup strawberries or blueberries, sliced 2 tbsp maple syrup or honey
Instructions:
Prepare pancake batter as directed. Heat nonstick skillet, lightly grease. Pour ¼ cup batter circles, cook until bubbles form, flip, finish until golden. Warm berries in small pan with a drizzle of syrup until soft. Serve pancakes stacked with fruit topping.
Prepare pancake batter as directed. Heat nonstick skillet, lightly grease. Pour ¼ cup batter circles, cook until bubbles form, flip, finish until golden. Warm berries in small pan with a drizzle of syrup until soft. Serve pancakes stacked with fruit topping.
Friday Lunch
Tuna Salad Wraps
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2 cans tuna, drained ¼ cup mayo 1 tsp mustard 1 celery stalk, diced ½ apple, diced (optional, for crunch) Salt & pepper to taste 4 tortillas or wraps Lettuce leaves
2 cans tuna, drained ¼ cup mayo 1 tsp mustard 1 celery stalk, diced ½ apple, diced (optional, for crunch) Salt & pepper to taste 4 tortillas or wraps Lettuce leaves
Instructions:
Mix tuna, mayo, mustard, celery, apple, salt, and pepper. Spread onto tortillas, add lettuce. Roll tightly, slice in half, and serve.
Mix tuna, mayo, mustard, celery, apple, salt, and pepper. Spread onto tortillas, add lettuce. Roll tightly, slice in half, and serve.
Friday Dinner
Homemade Chili
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Ingredients:
1 lb ground beef or turkey 1 onion, diced 1 bell pepper, diced 2 garlic cloves, minced 1 can kidney beans, drained 1 can black beans, drained 1 can diced tomatoes (28 oz) 1 tbsp chili powder (use ½ for mild) 1 tsp cumin ½ tsp paprika Salt & pepper to taste
1 lb ground beef or turkey 1 onion, diced 1 bell pepper, diced 2 garlic cloves, minced 1 can kidney beans, drained 1 can black beans, drained 1 can diced tomatoes (28 oz) 1 tbsp chili powder (use ½ for mild) 1 tsp cumin ½ tsp paprika Salt & pepper to taste
Instructions:
Brown meat in pot. Drain excess fat. Add onion, bell pepper, and garlic. Cook until softened. Stir in beans, tomatoes, and spices. Simmer 30–40 min, stirring occasionally. Adjust seasoning before serving.
Brown meat in pot. Drain excess fat. Add onion, bell pepper, and garlic. Cook until softened. Stir in beans, tomatoes, and spices. Simmer 30–40 min, stirring occasionally. Adjust seasoning before serving.
Saturday, Sep 20
Saturday Breakfast
Overnight Oats (Banana PB)
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Ingredients:
1 cup rolled oats 1 cup milk (dairy or alt) 1 ripe banana, mashed 2 tbsp peanut butter 1 tsp cinnamon 1 tsp honey (optional)
1 cup rolled oats 1 cup milk (dairy or alt) 1 ripe banana, mashed 2 tbsp peanut butter 1 tsp cinnamon 1 tsp honey (optional)
Instructions:
In jar/container, mix oats, milk, banana, peanut butter, cinnamon, and honey. Stir well, cover, refrigerate overnight. Stir again in morning; add extra banana slices if desired.
In jar/container, mix oats, milk, banana, peanut butter, cinnamon, and honey. Stir well, cover, refrigerate overnight. Stir again in morning; add extra banana slices if desired.
Saturday Lunch
Leftover Chicken & Veggie Stir-Fry
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2 cups cooked chicken (any style, diced/shredded) 2 cups mixed veggies (fresh or frozen) 2 cups cooked rice 2 tbsp soy sauce 1 tsp sesame oil (optional) 1 garlic clove, minced 1 tbsp olive oil
2 cups cooked chicken (any style, diced/shredded) 2 cups mixed veggies (fresh or frozen) 2 cups cooked rice 2 tbsp soy sauce 1 tsp sesame oil (optional) 1 garlic clove, minced 1 tbsp olive oil
Instructions:
Heat oil in skillet, sauté garlic until fragrant. Add veggies, cook until tender. Add chicken and rice; stir well. Pour soy sauce (and sesame oil if using). Cook until heated through.
Heat oil in skillet, sauté garlic until fragrant. Add veggies, cook until tender. Add chicken and rice; stir well. Pour soy sauce (and sesame oil if using). Cook until heated through.
Saturday Dinner
BBQ Chicken Thighs with Oven Potatoes & Green Beans
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2 lbs chicken thighs (bone-in or boneless) ½ cup BBQ sauce 1 ½ lbs baby potatoes, halved 1 lb green beans, trimmed 3 tbsp olive oil Salt & pepper to taste
2 lbs chicken thighs (bone-in or boneless) ½ cup BBQ sauce 1 ½ lbs baby potatoes, halved 1 lb green beans, trimmed 3 tbsp olive oil Salt & pepper to taste
Instructions:
Preheat oven to 400°F. Toss potatoes with 1 tbsp oil, salt, and pepper. Roast 20 min. Meanwhile, season chicken with salt and pepper. Brush with BBQ sauce. Add chicken to pan with potatoes. Roast 20–25 min until chicken is cooked through. Toss green beans with 1 tbsp oil, salt, and pepper. Roast 10 min until crisp-tender. Serve together.
Preheat oven to 400°F. Toss potatoes with 1 tbsp oil, salt, and pepper. Roast 20 min. Meanwhile, season chicken with salt and pepper. Brush with BBQ sauce. Add chicken to pan with potatoes. Roast 20–25 min until chicken is cooked through. Toss green beans with 1 tbsp oil, salt, and pepper. Roast 10 min until crisp-tender. Serve together.
Sunday, Sep 21
Sunday Breakfast
Breakfast Tacos
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Ingredients:
4 flour tortillas (or corn) 4 eggs, scrambled ½ cup black beans (cooked or canned, rinsed) ½ cup shredded cheddar or Mexican blend cheese Salsa (mild for Joey) Avocado slices (optional)
4 flour tortillas (or corn) 4 eggs, scrambled ½ cup black beans (cooked or canned, rinsed) ½ cup shredded cheddar or Mexican blend cheese Salsa (mild for Joey) Avocado slices (optional)
Instructions:
Warm tortillas in skillet. Scramble eggs until just set. Fill tortillas with eggs, beans, and cheese. Top with salsa and avocado. Fold and serve warm.
Warm tortillas in skillet. Scramble eggs until just set. Fill tortillas with eggs, beans, and cheese. Top with salsa and avocado. Fold and serve warm.
Sunday Lunch
Pasta with Tomato-Garbanzo Sauce
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Ingredients:
12 oz pasta (any shape) 1 tbsp olive oil 1 onion, diced 2 garlic cloves, minced 1 can crushed tomatoes (28 oz) 1 cup garbanzo beans (cooked or canned, rinsed) 1 tsp dried basil ½ tsp oregano Salt & pepper to taste Parmesan cheese (optional topping)
12 oz pasta (any shape) 1 tbsp olive oil 1 onion, diced 2 garlic cloves, minced 1 can crushed tomatoes (28 oz) 1 cup garbanzo beans (cooked or canned, rinsed) 1 tsp dried basil ½ tsp oregano Salt & pepper to taste Parmesan cheese (optional topping)
Instructions:
Cook pasta per package instructions. Drain. In skillet, heat oil; sauté onion and garlic until soft. Add tomatoes, garbanzo beans, basil, oregano, salt, and pepper. Simmer 15 min. Toss pasta with sauce. Top with Parmesan if desired.
Cook pasta per package instructions. Drain. In skillet, heat oil; sauté onion and garlic until soft. Add tomatoes, garbanzo beans, basil, oregano, salt, and pepper. Simmer 15 min. Toss pasta with sauce. Top with Parmesan if desired.
Sunday Dinner
Chickpea Veggie Curry with Rice
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Ingredients:
1 tbsp olive oil 1 onion, diced 2 carrots, diced 1 bell pepper, diced 2 garlic cloves, minced 1 tbsp curry powder (mild) 1 tsp turmeric 1 can coconut milk (14 oz) 1 can diced tomatoes (14 oz) 1 can chickpeas, drained 2 cups cooked rice Salt to taste
1 tbsp olive oil 1 onion, diced 2 carrots, diced 1 bell pepper, diced 2 garlic cloves, minced 1 tbsp curry powder (mild) 1 tsp turmeric 1 can coconut milk (14 oz) 1 can diced tomatoes (14 oz) 1 can chickpeas, drained 2 cups cooked rice Salt to taste
Instructions:
Heat oil in pot, sauté onion, carrots, pepper, and garlic until soft. Stir in curry powder and turmeric. Cook 1 min. Add coconut milk, tomatoes, and chickpeas. Simmer 15–20 min. Serve curry over rice.
Heat oil in pot, sauté onion, carrots, pepper, and garlic until soft. Stir in curry powder and turmeric. Cook 1 min. Add coconut milk, tomatoes, and chickpeas. Simmer 15–20 min. Serve curry over rice.
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