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  • SaraAnn Rasmusan

Meal Plans for January 22 - 28

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!

Also, sloppy joe's on repeat for the birthday girl's birthday party!

Meal Plans
Download PDF • 87KB

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.

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.

Quinoa Bowls

cooked quinoa

shredded roast chicken

diced avocado

canned mandarin oranges

chopped cilantro

garlic salt + pepper

drizzle olive oil

lime wedges

In a bowl, put down quinoa and top with roast chicken, avocado, mandarin oranges & cilantro. Top with a drizzle of olive oil, garlic salt + pepper and squeezed lime to taste. This can be made as big or as little as you'd like - so no measurements really. I will say, 1 cup of cooked quinoa should make 3-4 bowls. I prefer half a lime squeezed on mine and extra cilantro!

**these are a great meal prep idea, just keep your avocado in the skin and in plastic wrap or a baggie to keep fresh. Also keep the lime whole and squeeze over right before eating!

Alfredo Sauce

1 stick butter (1/2 cup)

1 tbsp minced garlic

2 cups heavy cream

4 oz cream cheese

5 oz grated parmesan cheese

salt + pepper

reserved pasta water

In a sauce pot, melt butte, add in garlic and cook until fragrant. Then add in cream cheese in chunks and whisk in heavy cream. Bring to a simmer and stir until smooth. Then add in parmesan cheese in two batches, letting it come to a simmer in between. Add a couple splashes of reserved pasta water with parmesan cheese and take your time so your cheese fully melts in.

Steak - Choose whatever you'd like. Grill on medium high heat. For medium rare (my preference) about 4 minutes one side and 3-4 the other for about a 1 inch thick steak.

Pesto Chicken Bake

You can make as much or little as you want... so no real measurements here, sorry!

Chicken Breasts or Tenders

Pesto (I highly prefer Kirkland brand)

Sliced Roma Tomatoes (about 2-3 slices per chicken breast)

Shredded Mozzarella Cheese

In a greased baking dish, place chicken in bottom & salt + pepper. Top with a spoonful of pesto to cover the top of chicken, then lay 2-3 slices of tomato on top of each breast and cover entire pan in mozzarella cheese. Bake at 400 degrees for about 25 minutes or until cheese is golden - chicken is usually done cooking by the time this happens, but be sure to check your chicken is cooked through!

** I like to serve this with couscous and drizzle pan drippings over it for added deliciousness!

Pizza Chicken Bake

Again, you can make as much or as little as you want...

chicken breasts or tenders

pizza sauce

mini pepperonis

shredded mozzarella

In a greased baking dish, place chicken in the bottom & salt + pepper. Top each chicken breast with a spoonful of pizza sauce. Sprinkle shredded mozzarella over entire dish and then mini pepperonis and bake at 400 for about 25 minutes or until cheese is golden. Make sure chicken is cooked through and enjoy!

**my family doesn't love pesto and cooked tomatoes, so I will make these in greased foil "boats" instead on a sheet pan so that I can eat what I want and they can eat what they want.

Roasted Brussel Sprouts

Cut brussels in half, toss in olive oil, garlic salt & pepper. Roast at 425 for 20 minutes or until they get a nice browning on them. You can also add some bread crumbs and grated parmesan cheese to step them up a notch!

Loco Moco

A hawaiian dish that sounds odd, but trust me, it's delicious! My husband saw this on tv and had to have it... it's a family favorite! This feeds 4 people.

1 pound hamburger

lawry's black pepper seasoning

1/4 cup flour

1 14.5 oz can beef broth

spoonful beef base

salt + pepper

1 1/2 cups cooked rice


Start your rice in the instant pot. Make 4 patties out of burger and season with lawry's black pepper seasoning. Cook in a skillet on medium high heat until desired doneness. Remove to a paper towel lined plate. In the pan drippings, add a pad of butter if you need more grease, whisk in 1/4 cup flour and cook for a minute or two. Then pour in a can of beef broth and a spoonful of beef base, whisk until smooth and simmer until thickened. Salt + pepper to taste - add a dash of worcestershire if it needs a little more flavor. Turn to low and keep warm. In a separate pan, make your fried eggs however you like them. We prefer over easy or medium.

To assemble, put down your rice, top with a hamburger patty and then a generous ladle of gravy. Then for the grand finale, add your fried egg. Then when you're ready to eat, break that yoke and let it marry in with the gravy for pure deliciousness.

Jasmine Rice in the Instant Pot

1 1/2 cups jasmine rice

1 1/2 cups water

Spray your insert with oil, add in rice and water, stir & cook on manual for 4 minutes. Natural release for 10 minutes or more. Voila! The perfectly cooked white rice!

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.

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

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