Quick and Healthy Meals | Meal Plan Menu (2/22/21)

Quick and Healthy Meals | Meal Plan Menu (2/22/21)

This week’s menu is full of quick and healthy meals. Between Crunchy Lentil Tacos and Ranch Rotisserie Chicken Wraps, you won’t be spending more than 40 minutes on dinner this week!

  • By Brittany Yamamoto-Taylor
  • February 19, 2021

MONDAY

Sweet Thai Chili Salmon with Mashed Sweet Potatoes and Green Beans

The vibrant colors of this dish are sure to catch anyone’s eye, but, ohhhh, when you taste it! Our special Thai chili sauce gives the meal a sweet and spicy burst of flavor that is about to become one of your favorite things in the kitchen. Then, once you add creamy sweet potatoes and round out the plate with fresh green beans, this 40-minute sheet pan meal is one to write home about. 

Meal Planning Smarts:

  • We have you use heavy cream to add creamy texture and flavor to these mashed sweet potatoes as well as Tuesday’s Creamy Italian Chicken Soup. If heavy cream isn’t available or if you want a lighter, less rich result, feel free to use coconut milk or regular milk instead.
  • All of the components of this meal freeze well — salmon, mashed sweet potatoes, and green beans — so adjust the quantity on our serving size tool so you can have a second Sweet Thai Chili Salmon dinner another night. Just get our ‘All-in-One Freezer Guide’ for more freezing smarts!

Diet Variation:

  • Gluten-Free: The original recipe is already gluten-free!
  • Paleo: Tweak our sweet Thai chili sauce with paleo-friendly honey and arrowroot powder and then omit cream from the mashed sweet potatoes.
  • Vegetarian: Make the same sides and pair them with Sweet Thai Chili Tofu that is prepared with a delicious sesame-curry marinade.

TUESDAY

Creamy Italian Chicken Soup with Potatoes and Pancetta

Warm and inviting, our Italian Chicken Soup has a host of clean Italian flavors and a delectable creamy finish. Our community has loved this quick and easy 30-minute meal since 2017, so we knew it was time to add it to one of our wintertime menus again. Between the shredded chicken, chopped pancetta, and cubed potatoes, this soup is hearty enough on its own, but feel free to add the crunch of a crusty bread on the side for extra texture.

Meal Planning Smarts:

  • Save time by shredding a whole rotisserie chicken in one go to use in this Creamy Italian Chicken Soup and in Thursday’s Ranch Rotisserie Chicken Wraps.
  • If you chose to go with coconut milk or regular milk instead of heavy cream in Monday’s mashed sweet potatoes you can use more of it in this recipe.
  • Our Creamy Italian Chicken Soup reheats well, so you can make it ahead of time and also double the recipe to freeze half for later.

Diet Variation:

  • Gluten-Free: Use any gluten-free, all purpose flour to thicken the soup.
  • Paleo: Swap the peas and potatoes for zucchini, use coconut milk, and tweak the soup base with paleo-friendly ingredients.
  • Vegetarian: Keep all of the veggies and seasoning and simply replace the meat proteins with navy or cannellini beans and add an additional layer of flavor with sun-dried tomatoes.

“I am just in awe – with Cook Smarts my husband and kids are eating foods I never thought they’d even try. Thanks for helping us all expand our tastes, with so little effort.”

– Marion B.


WEDNESDAY

Crunchy Lentil Tacos with Roasted Cauliflower

Our 5-star community rated lentil taco recipe has been bringing an exciting twist to kitchens around the world since 2019. These crunchy tacos are classic in every way except that they use seasoned lentils instead of ground beef. Not only does this save money, it also makes it so easy to slip more healthy, meatless meals into your regular rotation while still getting 22 grams of protein per serving. If you’re skeptical, we understand, but we promise you won’t miss the meat once you pile on seasoned lentils, lettuce, salsa, cheese, and sour cream for a super satisfying weeknight meal that is ready in only 35 minutes!

Meal Planning Smarts:

  • To save time, buy pre-shredded cheddar to use in this lentil taco recipe and in Thursday’s Ranch Rotisserie Chicken Wraps.
  • Since lentils freeze well, you can easily make extras to pull out any time you feel a Taco Tuesday coming on!

Diet Variation:

  • Our lentil tacos are already gluten-free and vegetarian!
  • Paleo: If you are a real meat fiend or are eating paleo, make our Latin-Spiced Pork Tenderloin recipe with the same roasted cauliflower side and added green salad.

THURSDAY

Rotisserie Chicken Ranch Wraps with Carrot Sticks

Using rotisserie chicken and a quick homemade ranch dressing, these fresh wraps are about the easiest way we can think of to get you through to the weekend. In just 30 minutes, you’ll have a mouthwatering meal packed with crisp lettuce and cucumbers, tender chicken, rich cheddar, and fresh carrot sticks. It is great for any time of day (and any time of year!) and even finds a way to make a healthier ranch with a genius ingredient — yogurt.

Meal Planning Smarts:

  • These wraps come together super fast because you already shredded the whole rotisserie chicken on Tuesday for the Creamy Italian Chicken Soup.
  • Our Ranch Rotisserie Chicken Wraps freeze well, so make extra and be prepared for another quick meal the next time things get really busy.

Diet Variation:

  • Gluten-Free: Simply use any large, gluten-free wrap, like GF tortillas.
  • Paleo: Make our Ranch Rotisserie Chicken Lettuce Wraps with a tahini-based ranch and crunchy pecan halves.
  • Vegetarian: Make our Egg Salad Wraps that uses the same homemade ranch instead of mayo.

All meals come with gluten-free, paleo, and vegetarian options, as well as a grocery list and optional weekend prep steps. Join our weekly meal plan service to get the grocery list, dinner steps, and more cooking tips for these 4 simple dinners.

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