Weekly Meal Plan
Speedy Beef & Pepper Stir-fry
A quick and flavorful stir-fry with ground beef, bell peppers, and onions in a simple soy-based sauce, served over rice.
Prep & Cook Time: ~30 Minutes
Ingredients
- 1 lb ground beef
- 1 cup rice
- 1 onion, sliced
- 2 cloves garlic, minced
- 1 bell pepper, sliced
- 2 tbsp olive oil
- 3 tbsp soy sauce
- Salt and pepper to taste
Instructions
- Start cooking the rice according to package directions.
- While the rice cooks, heat olive oil in a large skillet or wok over medium-high heat. Add the sliced onion and bell pepper and cook until they begin to soften (about 5 minutes).
- Add the ground beef and garlic to the skillet. Break up the beef with a spoon and cook until browned. Drain any excess fat.
- Stir in the soy sauce and season with salt and pepper. Let it simmer for 2-3 minutes for the flavors to combine.
- Serve the beef and pepper mixture over the cooked rice.
30-Minute Chicken and Spinach Pasta
Pan-seared chicken thighs tossed with pasta, spinach, and garlic in a simple, light tomato sauce.
Prep & Cook Time: ~30 Minutes
Ingredients
- 4 boneless, skinless chicken thighs, cut into bite-sized pieces
- 8 oz pasta
- 1 (15 oz) can canned tomatoes, undrained
- 1 onion, chopped
- 3 cloves garlic, minced
- 3 large handfuls of spinach
- 2 tbsp olive oil
- Salt, pepper, and Italian seasoning to taste
- Parmesan cheese for topping (optional)
Instructions
- Bring a large pot of salted water to a boil and cook pasta according to package directions.
- While pasta cooks, season chicken pieces with salt and pepper. Heat olive oil in a large skillet over medium-high heat. Add chicken and cook until golden brown and cooked through. Remove from skillet and set aside.
- In the same skillet, add the onion and cook until soft (about 4 minutes). Add garlic and cook for another minute until fragrant.
- Pour in the canned tomatoes (breaking them up with a spoon) and season with salt, pepper, and Italian seasoning. Bring to a simmer.
- Stir in the spinach and cook until wilted. Return the cooked chicken to the skillet.
- Drain the pasta and add it to the skillet, tossing everything together. Serve hot, topped with Parmesan if desired.
Cheesy Beef and Rice Skillet
A hearty and satisfying one-pan meal with ground beef, rice, and tomatoes, all topped with gooey melted cheddar cheese.
Prep & Cook Time: ~30 Minutes
Ingredients
- 1 lb ground beef
- 1 cup rice, uncooked
- 1 (15 oz) can canned tomatoes
- 1 onion, chopped
- 1 bell pepper, chopped
- 2 cloves garlic, minced
- 1.5 cups water or broth
- 1 cup shredded cheddar cheese
- 1 tbsp olive oil
- Salt and pepper to taste
Instructions
- Heat olive oil in a large, oven-safe skillet over medium-high heat. Add the ground beef, onion, and bell pepper. Cook until beef is browned and vegetables are tender. Drain excess fat.
- Stir in the garlic, uncooked rice, canned tomatoes (with juice), and water/broth. Season with salt and pepper.
- Bring the mixture to a boil, then reduce heat to low, cover, and simmer for 20 minutes, or until the rice is tender and the liquid is absorbed.
- Remove from heat and sprinkle the cheddar cheese over the top.
- Cover the skillet for a few minutes to melt the cheese, or place under a broiler for 1-2 minutes until golden and bubbly. Serve immediately.
Simple Spinach and Pea Fried Rice
A classic fried rice using leftover rice, eggs, spinach, and peas for a lightning-fast and delicious meal.
Prep & Cook Time: ~25 Minutes
Ingredients
- 2 cups cooked rice (day-old is best)
- 2 eggs, lightly beaten
- 2 large handfuls of spinach
- 1/2 cup frozen peas
- 1/2 onion, finely chopped
- 2 cloves garlic, minced
- 3 tbsp soy sauce
- 2 tbsp olive oil
- 1 tsp sesame oil (optional, but recommended)
Instructions
- Heat 1 tbsp of olive oil in a large skillet or wok over medium heat. Add the beaten eggs and scramble until just cooked. Remove from the skillet and set aside.
- Add the remaining 1 tbsp of olive oil to the skillet. Add the onion and cook until soft, about 3-4 minutes. Add the garlic and cook for 30 seconds more.
- Increase heat to high, add the cold rice, and stir-fry for 3-4 minutes, breaking up any clumps.
- Add the frozen peas and spinach, and continue to stir-fry until the peas are heated through and the spinach has wilted.
- Stir in the soy sauce, sesame oil (if using), and the scrambled eggs. Toss to combine everything well. Serve immediately.
"Kitchen Sink" Frittata
A versatile and delicious frittata that uses up leftover veggies and cheese for a perfect end-of-week meal.
Prep & Cook Time: ~30 Minutes
Ingredients
- 6-8 eggs
- 1/2 cup shredded cheddar cheese
- 2 handfuls spinach
- 1/2 onion, chopped
- 1/2 bell pepper, chopped
- 2 cloves garlic, minced
- 1 tbsp olive oil
- Salt and pepper to taste
- 1/4 cup milk or cream (optional, for creaminess)
Instructions
- Preheat your oven's broiler.
- In a medium bowl, whisk together the eggs, milk/cream (if using), half of the cheddar cheese, salt, and pepper.
- Heat olive oil in a 10-inch oven-safe, non-stick skillet over medium heat. Add the onion and bell pepper and cook until softened, about 5-6 minutes.
- Add the garlic and spinach and cook until the spinach is wilted, about 2 minutes.
- Pour the egg mixture evenly over the vegetables in the skillet. Cook on the stovetop without stirring for about 4-5 minutes, until the edges begin to set.
- Sprinkle the remaining cheese on top. Transfer the skillet to the oven and broil for 2-4 minutes, until the frittata is puffed up, golden brown, and the center is set. Keep a close eye on it to prevent burning.
- Let it cool for a few minutes before slicing and serving.
Consolidated Grocery List
Here are the only items you'll need to buy for this week's meals.
- Parmesan cheese (optional, for pasta)
- Sesame oil (optional, for fried rice)
- Milk or cream (optional, for frittata)