Meal Plan Monday

Meal Plan Monday: Week of 11/9 (recipes + meal prep)



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I'm Kris, trained chef, culinary nutritionist and busy mom, here to help you take the stress out of healthy eating with flexible meal planning, simplified meal prep and easy budget-friendly meals.

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Happy Monday, healthy mamas!

It’s time for another weekly meal plan! Something you might notice if you follow along for my weekly meal plan is that we repeat a TON of meals. This is on purpose! Using the 4-3-2-1 meal planning method I try to use similar ingredients (read more on that here) to save time and money, as well as using my Family Favorites List (here’s my fall one) to really hone in on my choices, so planning isn’t overwhelming. What this means is we repeat meals a ton every month or couple of months- but never weekly, so no one gets bored. Scroll down for this week’s meal plan + meal prep plan to make it happen this week.

Here’s our plan, for the week:

Meal 1: Spaghetti Squash Bolognese (I made it Autumn themed using the Trader Joe’s harvest pasta sauce as well as adding some carrots and mushrooms to the meat. SO good!) Here is the basic recipe we use.

Meal 2: White Chicken Chili I LOVE to prep a ton of shredded chicken in the instant pot and use it for multiple meals- like this white chicken chili and the enchiladas, below!

Meal 3: Weeknight Chicken Enchiladas. I‘ve been making these enchiladas for years, and never written down a recipe, because they’re not really rocket science– but friends, THESE are the type of recipes we make on the regular! Simple and delicious.

Meal 4: Autumn Kale, Roasted Squash and Pomegranate salad (with salmon). I LOVE this salad in the fall- and I’m coming on live on Instagram on Thursday to share with you how I make it, step by step (and how to create a satisfying salad).

Meal 5: We’re playing this meal by ear– it might be burgers (my daughter’s request), or we might have leftovers. My Trader Joe’s Copycat chili lime chicken burgers are a delicious alternative to classic burgers.

What I’m prepping ahead

This week I’m using a combination meal prep style (I teach the three meal prep styles in my healthy mama meal prep course).

  • Chop veggies: carrots, onion and mushrooms (for bolognese)
  • Make bolognese
  • Cook spaghetti squash
  • Cook chicken in the instant pot
  • Make almond milk (for smoothies)

Hands-on time: ~30 minutes (total time, about 50 including squash cooking).

Ready to learn my method for easy meal prep that will help you eat well, all week long- without exhaustion (and learn how to be a better cook, while you’re at it?)

Check out my best-selling course, Healthy Mama Meal Prep. This isn’t your average meal prep course (we don’t do average, over here!). This is the one and only meal prep course that teaches you how to meal prep for YOU with my signature three-style meal prep method. Because just like with nutrition, there is no one-size-fits-all way to meal prep! Learn more and get your meal prep on, today!

Have a beautifully balanced week, friends!

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