Healthy comfort food weekly meal plan

j0438433Last year, I wrote up several healthy weekly menu plans for the FoodieView blog. They’ve discontinued the program, leaving me with one unpublished menu plan. Not wanting to let hard work go to waste, I thought I’d share it with you!

Below is the weekly menu of lunches and dinners. The shopping list is posted here.

If a healthy weekly menu plan and shopping list is something you’d like to more of at This Mama Cooks, let me know by leaving a comment below. The ones I did for FoodieView included lunch and started on Sundays with the thinking that you’d do your grocery shopping on Saturday. If you’d like to see just dinner plans or a menu starting on another day, please leave suggestions below, too!

Healthy comfort foods weekly menu plan

SUNDAY

Lunch

Grilled Portobello Benedict
From the November 2009 issue of Self Magazine

Serves 5

fried eggsIngredients:

  • Vegetable oil cooking spray
  • 4 Portobello mushroom caps (about 4 oz each)
  • 1 tablespoon olive oil
  • 1/4 teaspoon salt, plus more to taste
  • 4 slices Canadian bacon
  • 4 large whole eggs
  • 4 large egg whites
  • Freshly ground black pepper to taste
  • 4 teaspoons prepared basil pesto
  • 8 fresh basil leaves, cut into ribbons
  • 4 teaspoons freshly grated Parmesan

Directions:

  1. Coat a grill or grill pan with cooking spray. With a spoon, gently scrape out the dark inside of each mushroom cap, being careful not to break cap.
  2. Brush both sides of caps with oil and sprinkle with 1/4 tsp salt.
  3. Grill mushrooms over medium-high heat until juices begin to release, about 7 minutes per side. Transfer each mushroom to a plate, top side down.
  4. On same grill or grill pan, cook ba­con over medium-high heat until warm, about 30 seconds per side.
  5. Place 1 slice bacon onto each mushroom cap.
  6. Whisk eggs, egg whites and 2 tbsp water until well combined in a bowl.
  7. Coat a medium nonstick skillet with cooking spray and heat over medium-low heat. Add eggs and scramble until cooked through, about 3 minutes. Season with salt and pepper.
  8. Divide eggs among mushroom caps. Drizzle 1 tsp pesto over each; top with basil and 1 tsp Parmesan.

Nutritional information per serving:

  • calories 240
  • fat 14 g (3.5 g saturated)
  • carbs 7 g
  • fiber 2 g
  • protein 20 g

Dinner

Chicken Potpie
From EatingWell:  Fall 2004 issue

Serves 6

Prep Time: 15 minutes
Total Time: 1 hour 5 minutes

Ingredients:
Filling

  • 3 teaspoons canola oil, divided
  • 1 cup frozen pearl onions, thawed
  • 1 cup peeled baby carrots
  • 10 ounces Cremini mushrooms, halved
  • 2 1/2 cups reduced-sodium chicken broth, divided
  • 1/4 cup cornstarch
  • 2 1/2 cups diced cooked chicken, or turkey
  • 1 cup frozen peas, thawed
  • 1/4 cup reduced-fat sour cream
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste

Biscuit topping

  • 3/4 cup whole-wheat pastry flour
  • 3/4 cup all-purpose flour
  • 2 teaspoons sugar
  • 1 1/4 teaspoons baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 teaspoon dried thyme
  • 1 1/2 tablespoons cold butter, cut into small pieces
  • 1 cup nonfat buttermilk, (see Tip)
  • 1 tablespoon canola oil

Instructions:

  1. To prepare filling: Heat 1 teaspoon oil in a large skillet or Dutch oven over medium-high heat. Add onions and carrots; cook, stirring, until golden brown and tender, about 7 minutes. Transfer to a bowl. Heat the remaining 2 teaspoons oil in the pan over medium-high heat. Add mushrooms and cook, stirring often, until browned and their liquid has evaporated, 5 to 7 minutes. Return the onions and carrots to the pan. Add 2 cups broth and bring to a boil; reduce heat to a simmer. Mix cornstarch with the remaining 1/2 cup broth; add to the pan and cook, stirring, until the sauce thickens. Stir in chicken (or turkey), peas, sour cream, salt and pepper. Transfer the filling to a 2-quart baking dish.
  2. To prepare biscuit topping; bake potpie: Preheat oven to 400°F. Whisk whole-wheat flour, all-purpose flour, sugar, baking powder, baking soda, salt and thyme in a large bowl. Using your fingertips or 2 knives, cut butter into the dry ingredients until crumbly. Add buttermilk and oil; stir until just combined. Drop the dough onto the filling in 6 even portions. Set the baking dish on a baking sheet.
  3. Bake the potpie until the topping is golden and the filling is bubbling, 30 to 35 minutes. Let cool for 10 minutes before serving.

Nutritional information per serving:

  • 403 Calories
  • 12 g Fat
  • 4 g Sat
  • 4 g Mono
  • 64 mg Cholesterol
  • 46 g Carbohydrates
  • 29 g Protein
  • 4 g Fiber
  • 667 mg Sodium
  • 427 mg Potassium
  • 2 1/2 Carbohydrate Serving
  • Exchanges: 2 starch, 1 vegetable, 3 lean meat

Tip: For buttermilk, you can use buttermilk powder prepared according to package directions. Or make “sour milk” by mixing 1 tablespoon lemon juice or vinegar to 1 cup milk.

MONDAY

Lunch

Mediterranean Layered Spread
From Holly Clegg's Trim and Terrific Diabetic Cooking: Over 250 Recipes That Can Be on Your Table in 30 Minutes

8 servings/serving size: 1/2 cup

Mediterranean Layered Dip Close Ingredients:

  • 1 (7-ounce) container hummus
  • 1 cup coarsely chopped fresh baby spinach
  • 1/2 cup chopped tomatoes
  • 1/2 cup chopped cucumber
  • 1/4 cup chopped red onion
  • 1/4 cup crumbled reduced-fat feta cheese
  • 2 tablespoons sliced Kalamata or black olives

Instructions:

  1. Spread hummus on a 9-inch serving plate.
  2. Sprinkle evenly with remaining ingredients, refrigerate until serving time.

Nutritional information per serving:

  • Calories 61
  • Calories from Fat 31
  • Total Fat 3 g
  • Saturated Fat 1 g
  • Cholesterol 2 mg
  • Sodium 189 mg
  • Total Carbohydrate 5 g
  • Dietary Fiber 2 g
  • Sugars 1 g
  • Protein 3 g
  • Diabetic Exchanges: 1/2 Starch, 1/2 Fat

(Photo by David Humphreys used with permission.)

Dinner

Spinach Lasagna
From Prevention.com

Serves 8

Prep Time: 30 mins
Cook Time: 1 hrs 30 mins
Total Time: 2 hrs 0 mins

lasagnaIngredients:

  • 1/2 lb whole wheat lasagna noodles (9-10 total)

Sauce

  • 2 tsp olive oil
  • 4 cloves garlic, minced
  • 1 can (28 oz) crushed tomatoes (not in puree)
  • 2 tbsp tomato paste
  • 3/4 tsp dried thyme
  • 1/2 tsp dried oregano
  • 1/2 tsp salt
  • 1/4 tsp freshly ground black pepper

Filing:

  • 2 tsp olive oil
  • 1 med onion, finely chopped
  • 1/2 lb shiitake mushrooms, stemmed and sliced
  • 3 lg cloves garlic, minced
  • 2 bunches (1 lb total) spinach, trimmed
  • 1/2 tsp salt
  • 1/2 tsp freshly ground black pepper
  • 1 container (15 oz) part-skim ricotta cheese, divided
  • 8 oz shredded reduced-fat mozzarella cheese, divided
  • 1/3 C grated Parmesan cheese, divided

Directions:

  1. Preheat oven to 375 degrees F. Coat 13" x 9" baking dish with cooking spray.
  2. Cook noodles in boiling salted water until just done, 5 to 8 minutes. Drain and rinse under cold water. Lay noodles on baking sheet in one layer so they won't stick together.
  3. Prepare sauce: Heat oil in saucepan over medium heat. Add garlic and cook, stirring, until pale golden, about 2 minutes. Add tomatoes (with juice), tomato paste, thyme, oregano, salt, and pepper. Simmer, covered, 10 minutes.
  4. Make filling: Heat oil in large skillet over medium heat. Add onion, cover, and cook, stirring often, 3 minutes. Add mushrooms, cover, and cook, stirring often, 5 minutes. Add garlic and cook, stirring, 2 minutes. Add spinach, cover, and cook until wilted, about 4 minutes. Season with salt and pepper.
  5. Assemble lasagna: Spread 1/2 cup of the sauce on bottom of prepared dish. Cover with layer of the noodles. Spread on half of the ricotta and half of the spinach-and-mushroom filling. Spoon on one-third of the remaining sauce. Sprinkle with one-third of the mozzarella and one-third of the Parmesan. Spread half of the remaining sauce over cheeses. Cover with layer of noodles. Spread remaining ricotta over noodles. Add remaining spinach-and-mushroom filling. Spoon half of the remaining sauce over filling. Sprinkle with half of the remaining mozzarella and half of the remaining Parmesan. Cover with layer of noodles. Spread noodles with remaining sauce.
  6. Cover dish with foil and bake 40 minutes or until heated through. Sprinkle top with remaining cheeses. Bake 8 minutes or until cheeses are melted.

Nutritional information per serving:

  • Calories 353.5
  • Fat 12.9 g
  • Saturated fat 6.1 g
  • Cholesterol 34.6 mg
  • Sodium 811.4 mg
  • Carbs 39.5 g
  • Total sugars 3.1 g
  • Fiber 8 g
  • Protein 23.8 g

TUESDAY

Lunch
Leftover chicken pot pie or lasagna with a side salad

Dinner

Healthified Lentil and Tomato Chicken Soup
From EatBetterAmerica.com

Prep Time:30 min
Start to Finish:1 hr

Serves 6

Ingredients:

  • 1 tablespoon olive oil
  • 1 cup chopped onion
  • 1 cup coarsely chopped carrots
  • 2 cloves garlic, minced
  • 6 cups Progresso® reduced-sodium chicken broth
  • 2/3 cup dry brown lentils
  • 1 tablespoon snipped fresh basil or 1 teaspoon dried basil, crushed
  • 4 cups coarsely chopped fresh kale
  • 1/4 teaspoon black pepper
  • 2 cups cubed cooked chicken breast (10 ounces)
  • 1 can (14.5 oz) Muir Glen® no-salt-added diced tomatoes, undrained

Directions:

  1. In a 4-quart Dutch oven, heat oil over medium heat. Add onion, carrots, and garlic. Cover and cook for 5 to 7 minutes or until vegetables are nearly tender, stirring occasionally.
  2. Add chicken broth, lentils, and dried basil (if using) to vegetable mixture. Bring to boiling; reduce heat. Cover and simmer for 10 minutes. Stir in kale and pepper. Return to boiling; reduce heat. Cover and simmer for 10 minutes.
  3. Stir in cooked chicken and undrained tomatoes. Cover and simmer for 5 to 10 minutes more or until kale and lentils are tender. Stir in fresh basil (if using).

Nutritional information per serving:

  • Calories 240 (Calories from Fat 40)
  • Total Fat 4 1/2g (Saturated Fat 1g, Trans Fat 0g)
  • Cholesterol 40mg; Sodium 670mg
  • Total Carbohydrate 26g (Dietary Fiber 10g, Sugars 7g)
  • Protein 26g
  • Exchanges: 1 1/2 Starch; 0 Other Carbohydrate; 1 1/2 Vegetable; 2 1/2 Very Lean Meat Carbohydrate Choices: 2

WEDNESDAY

Lunch
Leftover soup plus side salad and half a turkey sandwich on whole grain bread

Dinner

Chicken and Corn Enchiladas
From Holly Clegg's Trim and Terrific Home Entertaining the Easy Way: Fast and Delicious Recipes for Every Day

Makes 16 tortillas

Chicken and Corn Enchiladas Ingredients:

  • 4 cups shredded cooked chicken breasts (about 2 pounds skinless, boneless chicken breasts)
  • 1 1/2 cups chopped red onions
  • 1  (16-ounce) package frozen corn
  • 1 cup nonfat sour cream
  • 1 teaspoon ground cumin
  • 1 teaspoon chili powder
  • 2 cups shredded reduced fat Monterey Jack cheese
  • Salt and pepper to taste
  • 2 cups mild salsa
  • 3 cups canned enchilada sauce
  • 16 (8-inch) flour tortillas
  • 1 bunch green onions, chopped

Instructions:

  1. Preheat oven to 350° F. 
  2. Coat two 13x2x9-inch baking dishes with non-stick cooking spray. 
  3. In a large bowl, mix together the chicken, red onions, corn, 1 cup of the cheese, sour cream, cumin, and chili powder.  Season with salt and pepper. 
  4. In another large bowl, mix together the salsa and enchilada sauce. 
  5. In a medium skillet coated with non-stick cooking spray, and set over medium heat.  Add 1 tortilla to the skillet and heat for about 10 seconds per side to soften. 
  6. Spoon a heaping 1/3 cup chicken filling into the center of each tortilla.  Roll up and place seam side down in baking dish.  Repeat with remaining tortillas. 
  7. Spoon the salsa enchilada sauce mixture over the filled tortillas.  Sprinkle with the remaining 1 cup of cheese. 
  8. Cover with baking dishes with foil and bake for 30 to 40 minutes, until heated through.  Uncover, sprinkle with the green onions, and serve immediately.

Nutritional information per serving:

  • Calories 297
  • Protein (g) 21
  • Carbohydrate (g) 39
  • Fat (g) 6
  • Calories from fat (%) 17
  • Saturated Fat (g) 2,
  • Dietary Fiber (g) 4
  • Cholesterol (mg) 37
  • Sodium (mg) 720
  • Diabetic Exchanges: 2 lean meat, 2 1/2 starch

(Photo by David Humphreys used with permission.)

THURSDAY

Lunch

Grilled Greek Chicken Sandwiches (Cooking for 2)
From EatBetterAmerica.com

Prep Time:30 min
Start to Finish:30 min

Makes 2 sandwiches

Ingredients:
Cucumber Sauce

  • 1/4 cup Yoplait® Original Fat Free plain yogurt
  • 1/3 cup finely chopped seeded cucumber
  • 1 medium green onion, sliced (1 tablespoon)
  • 1 teaspoon grated lemon peel
  • Dash salt and pepper

Sandwiches

  • 2 teaspoons lemon juice
  • 1 teaspoon olive or vegetable oil
  • 1/4 teaspoon dried oregano leaves
  • Dash salt and pepper, if desired
  • 2 boneless skinless chicken breasts (4 oz each)
  • 1 pita (pocket) bread (6 inch), cut in half to form pockets
  • 1 small tomato, sliced
  • 2 thin slices red onion

Directions:

  1. Heat gas or charcoal grill. In small bowl, mix sauce ingredients. Set aside. (Sauce may become watery if it stands longer than 30 minutes.)
  2. In another small bowl, mix lemon juice, oil and oregano. Brush lemon mixture over chicken, coating all sides. Sprinkle with salt and pepper.
  3. Place chicken on grill. Cover grill; cook cook over medium heat 15 to 20 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (170°F). Wrap pita halves in foil; place on grill 1 to 2 minutes or until warm.
  4. Place chicken, tomato and onion inside pita pockets. Top with sauce.

Nutritional information per serving:

  • Calories 290 (Calories from Fat 60)
  • Total Fat 7g (Saturated Fat 1 1/2g, Trans Fat 0g)
  • Cholesterol 75mg
  • Sodium 340mg
  • Total Carbohydrate 23g (Dietary Fiber 2g, Sugars 7g)
  • Protein 33g

Dinner

Slimmed Down Macaroni and Cheese
From the Food Network Kitchens

Prep Time:8 min
Cook Time:20 min

Serves 4

mac and cheese Ingredients:

  • 1/2 pound dry elbow macaroni, (2 cups)
  • 1 cup skim milk
  • 2 teaspoons cornstarch
  • 1 sprig fresh parsley
  • 1 sprig fresh thyme
  • 1 bay leaf
  • 2 cups low-fat cheddar cheese, grated (about 8 ounces)
  • 1 tablespoon unsalted butter, cut into small pieces
  • 1 to 2 teaspoons Dijon mustard
  • 1 1/2 teaspoons kosher salt
  • Freshly grated nutmeg
  • Cayenne pepper
  • Freshly ground black pepper

Directions:

  1. Bring a large pot of cold water to a boil and salt it generously. Add the noodles, and cook, stirring occasionally, until al dente, about 8 to 10 minutes.
  2. Mix about 1 tablespoon of skim milk with the cornstarch and set aside. Heat the remaining skim milk in a saucepan over medium heat with the parsley, thyme, and bay leaf. When fragrant, whisk in the cornstarch mixture and bring to a boil over high heat, and simmer until the milk thickens. Remove the herbs and stir in the cheese, until melted. Whisk the butter, mustard, salt, nutmeg, and cayenne into the sauce.
  3. Drain the pasta and transfer to a large bowl. Toss with the cheese sauce and season with salt and black pepper. Serve.

Nutritional information per serving:

  • Calories 347
  • Fat 8 g
  • Saturated fat 5 g
  • Carbs 44 g
  • Fiber 1 g
  • Protein 23 g

FRIDAY

Lunch

Quinoa Pilaf with Pine Nuts
From the November 2009 issue of Self Magazine

Serves 4

Ingredients:

  • 1/2 cup quinoa
  • 1 cup low-sodium chicken broth
  • 2 teaspoons olive oil
  • 1/2 large onion, chopped
  • 2 tablespoons pine nuts, toasted in a dry skillet over medium-high heat until golden brown, 2 minutes
  • 2 tablespoons fresh parsley, chopped

Directions:

  1. Bring quinoa and broth to a boil in a medium saucepan. Reduce heat to low; cover; simmer until quinoa absorbs liquid, about 15 minutes.
  2. Heat oil in a large skillet over medium-high heat. Add onion; cook, stirring occasionally, until onion begins to brown, about 6 minutes.
  3. When quinoa is done, fluff with a fork and transfer to a serving bowl.
  4. Stir in onion, pine nuts and parsley. Season with salt and pepper.

Nutritional information per serving:

  • Calories 136
  • Fat 6 g (1 g saturated)
  • Carbs 16 g
  • Fiber 2 g
  • Protein 5 g

Dinner

Beef Stroganoff
By the Mayo Clinic staff

Serves 4

beef stroganoff Ingredients:

  • 1/2 cup chopped onion
  • 1/2 pound boneless beef round steak, cut 3/4-inch thick, all fat removed
  • 4 cups uncooked yolkless egg noodles
  • 1/2 can fat-free cream of mushroom soup (undiluted)
  • 1/2 cup of water
  • 1 tablespoon all-purpose (plain) flour
  • 1/2 teaspoon paprika
  • 1/2 cup fat-free sour cream

Directions:

  1. In a nonstick frying pan, saute the onions over medium heat until they're translucent, about 5 minutes. Add the beef and continue to cook for another 5 minutes or until the beef is tender and browned throughout. Drain well and set aside.
  2. Fill a large pot 3/4 full with water and bring to a boil. Add the noodles and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly.
  3. In a saucepan, whisk together the soup, water and flour over medium heat. Stir until the sauce thickens, about 5 minutes.
  4. Add the soup mixture and paprika to the beef in the frying pan. Over medium heat, stir the mixture until warmed through. Remove from heat and add the sour cream. Stir until combined.
  5. To serve, divide the pasta among the plates. Top with the beef mixture and serve immediately.

Nutritional information per serving:

  • Calories 302
  • Cholesterol 83 mg
  • Protein 24 g
  • Sodium 307 mg
  • Carbohydrate 38 g
  • Fiber 2 g
  • Total fat 6 g 
  • Saturated fat 2 g
  • Monounsaturated fat 2 g
  • Potassium 341 mg
  • Calcium 65 mg

SATURDAY

Lunch

Vegetable Bagel
From Prevention Healthy Cooking and EatBetterAmerica.com

Serves 2

Prep Time:10 min
Start to Finish:15 min

bagelsIngredients:

  • 1 bagel, split
  • 1 tablespoon fat-free cream cheese
  • 1/3 cup thinly sliced cucumber
  • 1/3 cup finely chopped tomato
  • 1 portobello mushroom, thinly sliced
  • 2 slices fat-free Swiss cheese

Directions:

  1. 1. Set oven control to broil. Place bagel on broiler pan rack. Broil bagel with top about 4 inches from heat 1 to 2 minutes or until lightly toasted.
  2. 2. Spread cream cheese on each half of bagel. Top each bagel half with cucumber, tomato, mushroom and a slice of cheese. Broil an additional 1 to 2 minutes or until the cheese is melted.

Nutritional information per serving:

  • Calories 190 (Calories from Fat 10)
  • Total Fat 1g (Saturated Fat 0g, Trans Fat 0g)
  • Cholesterol 0mg
  • Sodium 580mg
  • Total Carbohydrate 32g (Dietary Fiber 2g, Sugars 7g)
  • Protein 12g

Dinner

Oven Fried Chicken

From DrGourmet.com

Serves 4 (Serving size is 1 chicken piece)

Cooking Time – 30 Minutes

oven fried chicken Ingredients:

  • 1 large egg
  • 1 large egg white
  • 1 Tbsp Dijon mustard
  • 1 box (5 ounces) plain melba toast
  • 1 tsp dried thyme
  • 1 Tbsp dried rosemary
  • 1/2 tsp dried oregano
  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 1/2 tsp ground black pepper
  • 1/4 tsp cayenne pepper
  • 4 4 ounce boneless, skinless chicken breasts
  • spray oil

Directions:

  1. Place the egg, egg white and Dijon mustard in a small bowl. Whisk until smooth.
  2. In a food processor fitted with a steel blade, place the melba toast, thyme, rosemary, oregano, garlic powder, salt, black pepper and cayenne pepper. Process until small breadcrumbs. Leave some pieces about the size of currants.
  3. Preheat oven to 400°F.
  4. Dredge a chicken breast in the egg mixture, coating thoroughly. Dredge in the breadcrumbs, patting and turning frequently until well coated.
  5. Place the chicken on a cookie sheet or baking rack and then place in oven. Bake for 3 minutes and then lightly spray the top of each chicken breast with the oil. Bake 5 minutes more and then turn. Spray lightly with the oil again and bake for about 6 more minutes.
  6. This recipe works well with any piece of chicken (with or without the bone). Use skinless legs, thighs or breasts

Nutritional information per serving:

  • Calories 293
  • Calories from Fat 36
  • Total Fat 4g
  • Saturated Fat 1g
  • Monounsaturated Fat 1g
  • Trans Fat 0g
  • Cholesterol 119mg
  • Sodium 588mg
  • Total Carbs 28g
  • Fiber 3g
  • Sugars 1g
  • Protein 33g
  • Potassium 412 mg
  • Magnesium 59 mg

_____________________
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8 thoughts on “Healthy comfort food weekly meal plan

  1. Elizabeth Edwards

    More of these, please! Traditional weekly meal plans almost never include lunches. I get tired of making sandwiches for Kaitlyn and I every day so I like having other options.

    That macaroni and cheese looks really good :)

    Reply
  2. KellieS

    These are some of my favorite meals…only you’ve made them a little healthier. I’d really like to try the Benedict. Sometimes it’s hard to know what to do with portobello mushrooms. I’ve saved it to my faves.

    Thanks,
    Kellie

    Reply
  3. Anne-Marie

    TypePad HTML Email

    Thanks for your feedback Kellie. I’m
    thinking of doing a weekly dinner menu and shopping list here at This Mama
    Cooks! on a monthly basis.

    Reply
  4. Rachelle

    Please do a weekly meal plan. I’ve finally found healthy meal plans that my entire family can enjoy!!

    Reply

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