WEEKLY MEAL PLAN

I'm going to try my hand at helping you make a weekly meal plan. These recipes are based on feeding a family of 4.

Sunday: Beef Roast (crock pot or oven) with carrots and potatoes

3 pound beef roast
1 pound bag of carrots
4 large potatoes or 6 medium
1 small onion
Be sure to spray crock pot or pan with non-stick cooking spray first. Peel and slice potatoes. Place them in crock pot/roasting pan. Salt & pepper them as desired. Next, slice 1/2 pound of carrots. Place your roast on top of carrots. Season your roast to your liking. Add water until roast is covered. If cooking in crock pot, low for 8-10 hours. If cooking in oven, 350* for 3 hours.

Reserve half of the cooked roast for Friday's dinner.

Monday: Honey Mustard Chicken and Nina's Potatoes

1/3 cup Dijon mustard
1/4 cup honey
2 tablespoons mayonnaise
1 teaspoon steak sauce
6 skinless, boneless chicken breast halves
4 large potatoes
Olive Oil
Salt, Pepper, Garlic Powder
Preheat the grill for medium heat. In a shallow bowl, mix the mustard, honey, mayonnaise, and steak sauce. Set aside a small amount of the honey mustard sauce for basting, and dip the chicken into the remaining sauce to coat. Lightly oil the grill grate. Grill chicken over indirect heat for 18 to 20 minutes, turning occasionally, or until juices run clear. Baste occasionally with the reserved sauce during the last 10 minutes. Watch carefully to prevent burning!

Quarter your potatoes. If they're very large, cut the quarters in half. (Leave skin on or remove it, depends on your family's preference.) Place potatoes on cookie sheet sprayed with non-stick cooking spray. Drizzle olive oil on top of potatoes, then add salt, pepper, and garlic powder to taste. Cook on 350* for approximately 20 minutes.

Reserve 2 chicken breasts for Wednesday's dinner.

Tuesday: Spaghetti and meatballs with frozen vegetables

1.5 lbs ground beef
1/2 cup bread crumbs
1 egg
1 t Garlic powder
Salt and pepper
Spaghetti noodles
2 cups spaghetti sauce
2 cups frozen vegetable medley


1. Mix ground meat, egg, spices, bread crumbs in mixing bowl.
2. Form mixture into 1 inch balls. Place in crockpot. Pour spaghetti sauce over meatballs.
3. Cook on high for 4-6 hours.
4. Cook pasta noodles as directed on package.
5. Cook frozen vegetables and serve with spaghetti and meatballs!
Reserve 1/2 the meatballs for Saturday's dinner.

Wednesday: Chicken Kabobs with watermelon and grapes

2 Honey Mustard Chicken Breasts from Monday's dinner.
1 bell pepper
1/2 onion
tomatoes
1/4 watermelon
40 grapes

Cube the chicken breasts
Slice bell pepper, onion, and tomatoes into chunks
Place on skewers. (Soak skewers in water ahead of time to prevent burning.)
Cook on grill until warmed and until veggies are done to your preference. (Chicken is already fully cooked.) Cut watermelon. Serve kabobs with watermelon & grapes. It's a fun finger food night!

Thursday: Pizza Boats

4 of your favorite buns or rolls
1/3 jar of Pizza Sauce
Pepperonis
2 cups Mozzarella Cheese
Carrot Sticks (you have 1/2 pound of raw carrots left from Sunday)

Place buns open side up. Spread spoonful of pizza sauce on top. Sprinkle with cheese. Add pepperoni on top. Warm 350 for 8-10 minutes, until cheese is bubbly!
Serve with carrot sticks.

Friday: BBQ Beef Sandwiches with Squash Medley

3/4 cup ketchup
1/8 cup packed brown sugar
1/8 cup wine vinegar
1 tablespoons spicy mustard or Dijon
1/2 tablespoon Worcestershire sauce
1/2 teaspoon liquid smoke flavoring
1/4 teaspoon salt
1/8 teaspoon ground black pepper
1/4 teaspoon garlic powder
4 of your favorite buns or rolls

Shred leftover beef roast from Sunday's dinner. Place shredded meat in crockpot; with above ingredients (except the buns). Heat on warm for 4 hours. Spoon barbecued beef onto toasted buns or rolls.

Squash Medley
2 tsp. reduced-calorie butter
Vegetable cooking spray
1 2/3 c. sliced yellow squash (about 2 med.)
1 2/3 c. sliced zucchini (about 2 med.)
1/2 c. julienne cut red bell pepper
1/4 tsp. salt
1/4 tsp. garlic powder
1/4 tsp. dried whole basil
1/4 tsp. dried whole oregano

Melt butter in a large nonstick skillet coated with cooking spray. Add squash, zucchini and bell pepper; saute over medium-high heat 5 minutes or until crisp-tender. Remove from heat; stir in remaining ingredients.

Saturday: Meatball subs with apple fries

Meatballs from Tuesday's dinner
4 sub buns
Spaghetti Sauce (unused from Tuesday's dinner)
1/2 cup Mozzarella Cheese
4 large apples
Sugar
Cinnamon
Optional: Strawberry preserves (use like ketchup)

Assemble meatballs onto sub buns, top with spaghetti sauce and mozzarella cheese. Put in oven on 400* for 10 minutes, or until cheese is bubbly. (I add sliced onion to mine. I also dice the meatballs for my 3 year old.)

Peel apples and cut with into sticks with a crinkle cutter. Toss apples with cinnamon and sugar. Bake 8 minutes at 400*. Serve with strawberry preserves for dipping, if desired.