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  • SaraAnn Rasmusan

Meal Plans for January 15 - 21

Updated: Jan 16, 2023

A week of meal plans for your convenience. These aren't always my own recipes, as I love to try others out and maybe even tweak them for my own spin. But I aim to have fairly easy, family friendly meals. A downloadable + printable PDF of plans are available below as well as links to all recipes.

This is the beginning of my busiest time of year. Travelling for hockey and tax season... so lots of breakfasts at the rink and pizza at the pool!

Meal Plans 1.15-1.21
Download PDF • 88KB

Banana Muffins

1 1/4 cup wheat flour

1 tsp baking soda

pinch of salt

2 eggs, beaten

1/2 cup apple sauce (or neutral oil)

1 cup stevia (or regular sugar)

2-3 ripe bananas

chia seeds

mini chocolate chips

Preheat oven to 350 degrees. In a blender (I use my nutribullet) blend bananas, sugar, applesauce & eggs. In a bowl mix flour, baking soda and salt then stir in the wet ingredients. Add a tbsp or two of chia seeds for added protein and a heaping handful of mini chocolate chips. Bake for 20 minutes or until a toothpick comes out clean when poked in the center.

Banana Muffin alternative - I make the muffin recipe on the back of the Kodiak pancake mixes, add in chia seeds & mini chocolate chips!

Waffles - I typically buy the frozen Kodiak protein waffles. My kids love both the chocolate chip and buttermilk & vanilla ones.

Homemade Granola

1/2 cup coconut oil, melted

1/2 cup honey

1/2 tsp cinnamon

1/2 tsp salt

3 heaping cups old fashioned oats

2 Tbsp chia seeds

2-3 Tbsp maple syrup

1 tbsp vanilla

Preheat oven to 300 and line a rimmed baking sheet with parchment paper.

Whisk honey, oil, salt and cinnamon. Stir in oats and chia seeds. You can add a cup of nuts too if you’d like as well as any other seeds. Then stir in maple and vanilla. Spread on parchment paper and bake for 10 min at 300. Stir and bake for an additional 12 minutes at 325 degrees. Remove from oven, give a good stir and let cool. Break up into pieces and let cool completely. Store in airtight container for up to a month.

Banana Pancakes

3 ripe or overripe bananas

5 eggs

1 tsp baking powder

1 cup oatmeal

Place all ingredients in a blender and blend until smooth. Let batter sit for a few minutes as the oatmeal will thicken the batter over time. Thin with any milk of your choice if it's too thick. We like to stir in chia seeds and mini chocolate chips.

Hamburger Soup

1 lb hamburger

small diced onion

3-4 carrots, sliced

Chopped potatoes - any kind and however much or little you want

32 oz carton beef stock

28 oz can crushed tomatoes

1/2 tsp parsley

1 tsp oregano

2 bay leaves

1/2 small head of cabbage chopped

salt + pepper to taste

In a large pot, brown your hamburger. Then add in onion and cook for a minute. Add in remaining ingredients EXCEPT the carrots and the cabbage and cook until potatoes just start to become soft and add in carrots. Then cook awhile longer and as soon as carrots are starting to soften, add in cabbage. Keep simmering until your veggies are soft, salt + pepper to taste. Enjoy!

Chicken Pot Pie


3 chicken breasts or 4-5 chicken thighs - cut into bite size pieces

1 tbsp olive oil

2 cups par-cooked potatoes

1/3 cup flour

1 14.5 oz can chicken broth

1/2 tsp onion powder

1 tsp garlic salt

1/4 tsp pepper

1 tsp parsley

1/4 cup heavy cream

bag of frozen mixed veggies


Par cook your potatoes - I will throw them whole into the instant pot for 5 minutes or use leftover ones already cooked. Chop chicken and potatoes up. Cook chicken on medium high heat until cooked through. Stir in flour and cook for a minute then pour in chicken stock & seasonings. Cook until thickened and add in heavy cream. Stir in chopped potatoes & a bag of frozen mixed veggies. Pour into pan lined with a crust and top with another crust. Cut some vent slits and bake at 400 degrees for 30 minutes or until crusts are golden.


2 1/2 cups flour

1 teaspoon kosher salt

1/4 cup sugar

1 cup (2 sticks) cold unsalted butter, cut into 1/2-inch pieces

1/4 to 1/2 cup ice water

Pulse flour, sugar and salt in a food processor. Add butter, and pulse until mixture forms coarse crumbs. With machine running, add ice water in a slow, steady stream just until dough holds together without being wet or sticky - be careful not to over process.

Divide dough in half, and shape into disks. Wrap in plastic; refrigerate at least 1 hour or overnight.

Mandarin Orange Chicken - I buy this from my local Alison's Pantry rep. It's frozen and so easy and delicious!

Sloppy Joe's

1 1/2 lbs hamburger

1 8 oz can tomato sauce

1 tsp worcestershire

1 tsp liquid smoke

2 squeeze ketchup

1 tbsp tomato paste

1/4 cup brown sugar

1 tsp garlic salt

1/2 tsp pepper

1/2 tsp kosher salt

1 1/2 tsp chili powder

1 tsp onion powder

1 tsp dry mustard

Brown hamburger and remove fat. Stir in garlic salt, salt + pepper, chili powder, onion powder, dry mustard. Then pour in tomato sauce, worcestershire, liquid smoke, ketchup, tomato paste and brown sugar. Bring to a simmer for 20 minutes or cook on low in crockpot all day.

Mac & Cheese

1 lb short pasta

4 tbsp butter

1 12 oz can evaporated milk

2 cups shredded cheeses of your choice

1 tsp salt

1/4 tsp pepper

1/2 tsp dry mustard

Cook your pasta, drain and reserve about 1/2 cup of pasta water in case you need it to thin your pasta. Return pasta to a pot over low heat and stir in butter to coat, then stir in a can of evaporated milk, salt, pepper, mustard and cheese. Add cheese in two batches, stirring until incorporated.

**if you wanna take it up a notch, put in a greased baking dish and top with more cheese and breadcrumbs and some butter and bake until golden and bubbling.

Pork Chops - I will grill with Lawry's black pepper seasoning and smoked paprika.

My favorite protein shakes for my kids are the Orgain Kids - they love the chocolate ones!

Click the buttons with the recipe title below to be taken to the link!

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