Classic Meal Plan Sample Dinner & Lunch

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1 Classic Meal Plan Sample Dinner & Lunch Menu Sheet Pan Chicken with Potatoes () Bucatini with Baby Spinach, Mushrooms, and Fontina () Avocado BLT () Spinach & Cheese Mini Quiches (L2) A Note From Laura These are sample meals from the Classic Meal Plans. Included here are two sample dinners, two sample lunches, and a shopping list. Our weekly plans consist of five meals, either lunch or dinner, and a shopping list. Whenever possible, we include an image, although images for our meals are not always available.

2 Sheet Pan Chicken with Potatoes Ingredients (Makes 4 servings) 4 small chicken thighs (about 1 1/4 lbs) 4 small drumsticks (about 1 lb) 1 1/2 pounds tricolor small new potatoes 2 sweet peppers, seeded and cut into large dice 1 onion, peeled and cut into 8 wedges 4 cloves garlic, peeled and smashed 2 tablespoons olive oil 1 teaspoon salt 1 teaspoon dried Italian seasoning 1/4 teaspoon black pepper 1/2 cup basil, cut into ribbons Lemon wedges, for squeezing 1. Heat oven to 450 degrees. Coat a large rimmed baking sheet with nonstick cooking spray. 2. Place chicken pieces, potatoes, peppers, onion and garlic on prepared pan. Drizzle with olive oil and season with salt, Italian seasoning and pepper. 3. Bake at 450 degrees for 30 minutes (stir vegetables after 20 minutes) or until chicken reaches 165 degrees and vegetables are tender. 4. To serve, sprinkle basil and squeeze with lemon wedges on top.

3 Bucatini with Baby Spinach, Mushrooms, and Fontina Ingredients (Makes 6 servings) 1 pound bucatini (or spaghetti) 2 tablespoons olive oil 1 pound sliced mushrooms 1 sliced medium onion 4 cloves sliced garlic 1 can (28 oz) crushed tomatoes 1/2 teaspoon salt 5 ounces baby spinach 1 1/2 cups shredded fontina cheese 1. Cook bucatini following pkg directions. Drain, reserving 1 cup cooking water. 2. Meanwhile, heat oil in a large nonstick skillet over medium-high; add sliced mushrooms, onion and garlic. Cook 5 minutes, stirring occasionally. Stir in tomatoes, peppers and salt; simmer 5 minutes. 3. Toss in bucatini with tomato sauce and stir in spinach and 1 cup cheese. Add reserved cooking water to thin sauce, as needed. Serve with 1/2 cup cheese sprinkled over top. Kitchen Tip If you can't find fontina, try another semisoft cow's milk cheese, such as provolone, gouda or havarti.

4 Avocado BLT Ingredients (Makes 2 sandwiches) Mayonnaise 4 slices bread (toasted if desired) 4 slices bacon 1 tomato Lettuce 1/2 avocado Substitutions Use gluten-free bread for a gluten-free option. 1. Spread the mayonnaise on each slice of bread. 2. On two slices of bread, evenly layer the bacon, tomato, lettuce, and avocado, and top with remaining two slices of bread, making two sandwich.

5 Spinach & Cheese Mini Quiches Ingredients (Makes 24 mini quiches) Cooking spray, for greasing the muffin pan 6 eggs 3 tablespoons milk 1 cup shredded Cheddar cheese ¾ cup finely chopped fresh spinach 4 strips bacon, cooked and chopped (optional) Dash pepper 1. Preheat the oven to 350F (180C) and spray a 24-cup mini muffin pan with cooking spray. 2. In a large bowl, whisk together the eggs and milk. 3. Stir in the Cheddar cheese, spinach, bacon, and pepper. 4. Distribute the egg mixture evenly among the muffin cups. 5. Bake in the preheated oven for 15 to 18 minutes. Remove from the oven and cool the quiches in the pan before carefully removing them with a small knife or spatula. Kitchen Tip Make these ahead of time. You can refrigerate and freeze extras. In the morning, remove them from the refrigerator and they ll be room temperature by lunch. Or, microwave them for 30 seconds on high before packing in a lunch box.

6 Shopping List Meal # Grocery Item FRESH PRODUCE 1 1/2 pounds tricolor small new potatoes 2 sweet peppers, seeded and cut into large dice, 2 onions 8 cloves garlic 1 lemon 1 pound sliced mushrooms, L2 2-5oz pkg baby spinach 1 tomato Lettuce 1 avocado Staple Items SHEET PAN CHICKEN WITH POTATOES Olive oil, Italian seasoning BUCATINI WITH BABY SPINACH, MUSHROOMS, AND FONTINA Olive oil AVOCADO BLT Mayonnaise SPINACH & CHEESE MINI QUICHES Milk MEAT & SEAFOOD 4 small chicken thighs (about 1 1/4 lbs) 4 small drumsticks (about 1 lb) BAKERY / DELI 4 bread slices REFRIGERATED 1 1/2 cups shredded fontina cheese, L2 8 slices bacon L2 6 eggs L2 1 cup shredded Cheddar cheese Other Groceries FROZEN CANNED & PACKAGED 1 pound bucatini (or spaghetti) 1 can (28 oz) crushed tomatoes