Using a weekly meal plan is the best way to cook healthier for your family, save time and money! Each week I share six healthy, family friendly and delicious recipes to help you simplify feeding your families!
We’ve had such a great ten days hanging out in our beloved city – shopping on King Street, beach days, an Escape Room and Regan and Ava completed The Urban Quest scavenger hunt with their grandparents. It was the perfect balance of fun and relaxing but now it’s time to get back to the grind. To help me get my health back on track I’ve decided to start an accountability group as I’ve found I’m more likely to succeed if I have the support of others. This won’t be anything crazy – no specific diets or exercise programs – just a place to log in your efforts each day and get support from other women. I plan to get this rolling this week so if you’d like to join, email me Kelly@dinnerwiththeduffys.com or DM me on Instagram!
Meal Plan 4/11 – 4/16
Sunday, April 11th | Baked Feta Pasta | Total Time: 45 minutes | I guess it’s time I tried the TikTok pasta. Roasted tomatoes are my jam so I’m pretty sure this one will be a keeper. I’m considering tossing in ground sausage with the pasta to give it more bulk!
Monday, April 12th | Parmesan Crusted Baked Chicken Tenders with Side Salad | Total Time: 35 minutes | My friend Lauren Fox of Ellifox asked me to create a family friendly recipe to share in her upcoming e-newsletter dropping this week. Ellifox is an adorable children’s store in Charleston full of the sweetest clothes, shoes and gifts for newborns up to big kids. Baking the tenders vs. frying makes for a much healthier option without losing the flavor! Serve the kid’s tenders with their favorite dippy sauce and raw veggies. Meal Prep: double the recipe for a quick & healthy lunch.
Parmesan Crusted Baked Chicken Tenders
Ingredients
- 1 1/4 lbs chicken tenderloins
- 1/2 cup white flour
- 1/2 tsp salt
- 1/4 tsp pepper
- 1 stick butter, melted
- 1 cup panko breadcrumbs
- 1 1/2 tsp garlic powder
- 1/4 tsp paprika
- 2/3 cup freshly grated parmesan
Instructions
- Preheat oven to 400 degrees
- Melt butter, place in a shallow dish and set aside. In a separate shallow dish, mix together flour, salt and pepper.
- To a third dish add panko, garlic powder, paprika and parmesan cheese
- Dip chicken tenders in the flour mixture first, then the melted butter and finally the panko mixture, evenly coating each piece. Place on a sheet pan sprayed with cooking spray. Repeat until all chicken is coated.
- Cook for 15 minutes then flip and bake for another 6 minutes until golden brown and internal temperature reaches 165.
Tuesday, April 13th | Tuna Noodle Casserole | Total Time: 1 hour 10 minutes | I love this lightened up tuna noodle casserole. Perfect for a weeknight. Kid Tip – Deconstruct it. Plain pasta, side of peas and a side of tuna.
Wednesday, April 14th | Deconstructed Sheet Pan Kebabs | Total Time: 45 minutes but requires marinating | I love kebabs but I hate taking the time to thread them which is why this recipe is genius. Kid Tip: If your kids are unlikely to eat the veggies, chop up some new potatoes, toss them in melted butter, salt and pepper and bake alongside the kebabs.
Thursday, April 15th | Sausage, Potato and Green Bean Packets | Total Time: 30 minutes | Another weeknight favorite your picky eaters can work around. Kid Tip: If your kids don’t like spice, make a kid friendly packet without the Cajun seasoning! Just use salt & pepper.
Friday, April 16th | Oven Baked BBQ Chicken Thighs with Roasted Asparagus | Total Time: 40 minutes but requires marinating | These chicken thighs are quick, simple and full of flavor. Great for a weeknight or to serve to a crowd!
Lunch This Week | Steak & Corn Salad |
- Sirloin steak
- Romaine or arugula
- Cherub tomatoes
- 1/2 cup frozen corn (thawed not cooked)
- Jalapeno
- Cotija cheese
- Red onion or pickled onions
- 1/2 cup fresh lime juice
- 1/4 cup honey
- 1/3 cup olive oil
- 1/2 tsp salt
- 1/4 tsp pepper
Season your steak with salt and pepper and cook to your liking. Let sit for five minutes then slice. Mix dressing ingredients – lime juice, olive oil, honey, salt & pepper. Set aside. Build your salad!
This Week You Will Need:
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