When I started Dinner with the Duffys, just shy of two years ago, I set out to do two things: 1) provide a healthy, family focused and EASY meal plan for all to easily incorporate into their lives and 2) prove to everyone healthy food doesn’t have to be sad.
For years I put myself on diets consisting of some version of bland chicken and steamed veggies only to fall off the wagon a week or so in. Why did I believe basic chicken and veggies, with no pizazz, had cornered the market on health food? It took the birth of Pinterest to make me realize how many healthy, nourishing and satisfying recipes actually exist. Thus Dinner with the Duffys was born with the goal of sharing a weekly, REALISTIC and ACHIEVEABLE meal plan. If you Google “meal plans” no doubt you will find endless mouth watering options but some are so intense, unless you’ve studied at the Le Cordon Bleu, they probably aren’t for you. Meal plans are supposed to simplify and streamline, not make life more frustrating. Dinner with the Duffys will provide you with an answer to the never ending “what’s for dinner” question with six simple, delicious, family friendly and health focused recipes, delivered to your inbox weekly WITH tips and tricks so you can have dinner on the table in under 30 minutes.
Enter this week’s meal plan. A week full of chicken. Yep, chicken. I’m going to prove to you it’s not the ingredient that’s boring, it’s the way you are incorporating it. Four out of the six recipes call for shredded chicken. I suggest you take Sunday and boil a bunch of chicken breasts, shred them and separate into portioned containers OR you purchase rotisserie chickens and do the same. I will be purchasing rotisserie chickens on Sunday as they are on sale at the Harris Teeter – much cheaper than organic, uncooked, chicken breast. If you go the rotisserie route, make sure to pick your chicken while warm – SO much easier.
Sunday, July 12th | White Chicken Lasagna | Sunday supper isn’t complete unless you are eating something sinful – in my humble opinion. You need something filling in your tummy to start the week off right. This white chicken lasagna is loaded with veggies which balances out the noodles and cheese and you use a rotisserie chicken to help with prep time. KID TIP – if your kids will baulk at spinach and artichokes, sub tolerable veggies! KETO OPTIONS – sub almond flour and use zucchini noodles. I will drop the spinach with the addition of the zucchini.
Monday, July 13th | Baked Caesar Chicken Recipe |I’m not a huge fan of baking chicken in the oven because it tends to get dry. The key is pounding the chicken to an even thickness so it cooks more uniformly. I’m gonna be honest – sometimes the pounding step is one too many for me so I just cut the breasts in half. No matter, the dressing mixture will add so much flavor! Serve over brown rice, couscous, orzo or keto friendly cauliflower. KETO OPTIONS – Use Primal Kitchen Caesar dressing for less carbs & sugar! Code “DINNERWITHTHEDUFFYS” for 10%!! (You can also pick up in most grocery stores!)
Tuesday, July 14th | Chicken Parm Burgers |Oh my goodness these chicken burgers look amazing. Kind of like if spaghetti was a burger but better. KETO OPTIONS – sub equal parts almond flour for bread crumbs, use a low sugar tomato sauce (Rao’s and Cucina Antica are my favs) and no bun!
Wednesday, July 15th | Bacon, Avocado Chicken Salad with Lemony Vinaigrette | Easy & breezy hump day recipe. Use a rotisserie chicken for easier prep. Remember to pick your chicken while WARM. SO much less tedious. Bring it home from the store, pick it, place it in a container and it will be ready to go! KID TIP – turn this into a BLT – you’ve already got cut tomatoes, cooked bacon and lettuce. Just add bread. KETO OPTIONS – no corn. Corn is super high in carbs!!
Thursday, July 16th | Zoodle Lo Mein Stir Fry with Chicken | Six simple ingredients for a fun taste bud treat. Three to make the sauce and three to make the zoodles. Wait, four – add chicken! Click here for my fool-proof way to cook the juiciest chicken breasts! Use pre-spiralized zucchini to make it even easier. If you are NOT on KETO you are probably wondering what in the world xanthan gum is. It’s just a carb friendly thickening agent. Sub equal parts cornstarch and it will be A OK!
Friday, July 17th | One Pan Green Chili Chicken | I like ending the week on a one pan note. Makes for an easy Friday evening! Already keto friendly. If you don’t have almond milk just sub whatever milk is in your fridge!
This Week You Will Need
Cast Iron Skillet // The BEST Veggie Spiralizer for under $10 // Dressing Shaker // Lasagna Pan
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