**This is not a complete menu plan and is intended for demonstration purposes only.**

Sample Smaller Healthy Plan
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DAY 1

Creamy Spinach and Tomato Pasta

DAY 2

Smaller Family- Slow Cooker Ground Turkey Sloppy Joes

Smaller Family- Peanut Butter Breakfast Bites

DAY 3

The Best Pork Chop Marinade

Rosemary Roasted Sweet Potatoes

DAY 4

Grilled Chicken Avocado Wraps

Winter Fruit Salad

DAY 5

Korean BBQ Chicken and Broccoli

DAY 6
LEFTOVERS
DAY 7

Smaller Family- Baked Chicken Chimichangas

DAY 1
Creamy Spinach and Tomato Pasta
MAIN DISH
Serves: 4
Prep Time: 10 Minutes
Cook Time: 15 Minutes
NUTRITION PER SERVING:
Calories: 348
Total Fat: 16g
Carbohydrates: 37g
Protein: 14g
Fiber: 6.4g
Saturated Fat: 13g
Sodium: 235mg
Sugar: 9.3g
Cholesterol: 62mg
INGREDIENTS:
  • 5 ounces whole wheat pasta
  • 1 Tablespoon olive oil
  • 1/4 onion (chopped)
  • 1 teaspoon minced garlic
  • 1 (6 ounce) can tomato paste
  • 1 1/5 cups water
  • 1 (14.5 ounce) can diced tomatoes
  • 1 (8 ounce) package cream cheese
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 2 cups spinach
  • 1/8 cup Parmesan Cheese - optional topping
DIRECTIONS:
  1. Cook noodles according to directions on package.
  2. While noodles are cooking, heat olive oil over medium heat.
  3. Add onion and garlic and saute until onions are tender (about 5 minutes).
  4. Add tomato paste and water and stir until combined.
  5. Add cream cheese and diced tomatoes, salt, and pepper. (The cream cheese will melt better if you cut it into smaller pieces before adding it in. Stir until all combined and creamy.)
  6. Turn stove top to low heat, add noodles and stir until coated.
  7. Add spinach and stir until spinach begins to wilt (about 3 minutes)
  8. Top with Parmesan cheese.
DAY 2
Smaller Family - Slow Cooker Ground Turkey Sloppy Joes
MAIN DISH
Serves: 4
Prep Time: 10 Minutes
Cook Time: 4 Hours
NUTRITION PER SERVING:
Calories: 294
Total Fat: 9.3g
Carbohydrates: 31g
Protein: 23.4g
Saturated Fat: 1.2g
Sodium: 631mg
Sugar: 11.7g
Cholesterol: 58mg
INGREDIENTS:
  • 1/2 pound ground turkey
  • 1/2 white onion (diced)
  • 2 stalks celery (diced)
  • 1 green bell pepper (diced)
  • 1/2 (10.75 ounce) can tomato soup
  • 1/4 cup ketchup
  • 1 Tablespoon mustard
  • 1/2 Tablespoon brown sugar
  • Salt and pepper, to taste
  • 4 hamburger buns
DIRECTIONS:
  1. In a large skillet, add turkey, onion, celery, and green pepper until turkey is no longer pink. Drain the grease and add to slow cooker sprayed with nonstick cooking spray.
  2. Add tomato soup, ketchup, mustard, and brown sugar to ingredients in slow cooker and stir together.
  3. Cook on low for 4 hours, keep warm until serving.
  4. Serve on hamburger buns.
Smaller Family- Peanut Butter Breakfast Bites
DESSERT
Serves: 10 Breakfast Bites (1 serving is 2 Breakfast Bites)
Prep Time: 3 Hours 10 Minutes
Cook Time: 2 Minutes
NUTRITION PER SERVING:
Calories: 249
Total Fat: 13.4g
Carbohydrates: 28.4g
Protein: 7.3g
Saturated Fat: 2g
Sodium: 129mg
Sugar: 19.2g
INGREDIENTS:
  • 2-3 cups Peanut Butter Whole Grain Cheerios or Honey Nut Cheerios
  • 1/2 cup crunchy natural peanut butter
  • 1/4 cup honey
  • 1/2 teaspoon vanilla
DIRECTIONS:
  1. Pour the Cheerios into a medium size bowl.
  2. In a different medium size bowl, measure and scrape out the crunchy peanut butter and microwave for 30 seconds.
  3. Take out, stir, and add the honey and microwave for another 20 seconds.
  4. Add the vanilla, and mix in until well-combined.
  5. Pour the peanut butter mixture over the Peanut Butter Cheerios and mix together well with a spoon until all the cereal pieces are coated.
  6. Spoon out bite sized spoonfuls and place on a sheet of greased aluminum foil.
  7. Let the bites sit and solidify for about 3 hours.
DAY 3
The Best Pork Chop Marinade
MAIN DISH
Serves: 4-6
Prep Time: 8 Minutes
Cook Time: 16 Minutes
NUTRITION PER SERVING:
Calories: 389
Total Fat: 12.9g
Carbohydrates: 20.7g
Protein: 46.8g
Saturated Fat: 3.4g
Sodium: 2276mg
Sugar: 18.2g
Cholesterol: 124mg
INGREDIENTS:
  • 1/2 cup soy sauce
  • 1/4 cup chili sauce
  • 1/4 cup honey
  • 2 Tablespoons vegetable oil
  • 2 Tablespoons green onion (finely chopped)
  • 1 teaspoon curry powder
  • 1 1/2 lbs boneless pork chops (about 4-6 chops)
DIRECTIONS:
  1. In a gallon-sized resealable bag, add the soy sauce, chili sauce, honey, vegetable oil, green onion, and curry powder and mix until completely combined (I just use my hands and squish it all around in the bag until it's all mixed).
  2. Add in the pork chops, then seal the bag. Place in the fridge for at least 2 hours, but I highly recommend letting them marinade for 6-8 hours (or even overnight!).
  3. Remove bag from fridge, place pork chops on grill over medium high heat and discard marinade. Grill for 6-8 minutes on each side or until the insides of the pork chops are no longer pink.
  4. Enjoy!
Rosemary Roasted Sweet Potatoes
SIDE DISH
Serves: 4-6
Prep Time: 10 Minutes
Cook Time: 35 Minutes
NUTRITION PER SERVING:
Calories: 143
Total Fat: 7.2g
Carbohydrates: 19.7g
Protein: 1.1g
Saturated Fat: 1.1g
Sodium: 1169mg
Sugar: .3g
INGREDIENTS:
  • 3 large sweet potatoes (peeled and cut into small squares about half inch by half inch)
  • 2 Tablespoons olive oil
  • 2 teaspoons pepper
  • 2 teaspoons salt
  • 1 1/2 teaspoons dried rosemary
DIRECTIONS:
  1. Preheat oven to 350 degrees.
  2. Line a large baking sheet (I use a 15 x 10 x 1 inch jelly roll pan) with aluminum foil and spray with non-stick cooking spray. Dump diced potatoes on the foil-lined pan.
  3. Drizzle the olive oil over the potatoes, and then using your hands (or a spatula) toss the potatoes until they are completely coated.
  4. Sprinkle the pepper, salt, and rosemary over the potatoes, and once again use your hands to toss the potatoes until they are evenly distributed.
  5. Place pan in the oven and cook for 35-45 minutes, stirring every 10-15 minutes so that they are evenly cooked and don't get burned on one side.
  6. When finished baking, remove from oven and sprinkle with additional salt and pepper if desired.
DAY 4
Grilled Chicken Avocado Wraps
MAIN DISH
Serves: 4
Prep Time: 15 Minutes
Cook Time: 3 Minutes
INGREDIENTS:
  • 2 cups shredded chicken, cooked
  • 1 cup pepper jack cheese, shredded
  • 1 avocado, diced
  • 1/4 cup ranch dressing
  • 2 tablespoons fresh cilantro, roughly chopped
  • non-stick cooking spray
  • 4 whole wheat tortillas
DIRECTIONS:
  1. Spread 1/2 cup chicken, 1/4 cup cheese, 1/4 avocado, 1 tablespoon of ranch, and a little bit of cilantro in the middle of a tortilla. Roll up and tuck the ends in, like a burrito.
  2. Place the wrap on a grill or panini press and cook until grill marks appear (about 3-4 minutes).
Winter Fruit Salad
SIDE DISH
Serves: 4-5
Prep Time: 15 Minutes
Cook Time:
NUTRITION PER SERVING:
Calories: 191
Total Fat: .6g
Carbohydrates: 48.1g
Protein: 2g
Saturated Fat: .1g
Sodium: 8mg
Sugar: 38.1g
INGREDIENTS:
  • 2 gala apples (chopped)
  • 2 kiwis (chopped)
  • 1 pomegranate
  • 5 clementines
  • 1 1/2 bananas
  • 2 Tablespoons sugar
DIRECTIONS:
  1. In a medium size bowl, combine all the chopped fruits and sugar.
  2. Mix until well combined.
  3. **I learned the best way to get a pomegranate seeds out is to cut it horizontally, hold it face down in your palm with your fingers apart so the seeds can fall through, and whack the back with a wooden spoon.
DAY 5
Smaller Family - Korean BBQ Chicken and Broccoli
MAIN DISH
Serves: 4
Prep Time: 15 Minutes
Cook Time: 35 Minutes
NUTRITION PER SERVING:
Calories: 366
Total Fat: 8.7g
Carbohydrates: 34.2g
Protein: 38.3g
Saturated Fat: 2.4g
Sodium: 3709mg
Sugar: 27.2g
Cholesterol: 101mg
INGREDIENTS:
  • 3 boneless skinless chicken breasts
  • 1/2 cup sugar
  • 1 cup soy sauce
  • 1 cup water
  • 1 teaspoon onion powder
  • 1 teaspoon ground ginger
  • 1 tablespoon lemon juice
  • 1 teaspoon red pepper flakes
  • 1 teaspoon minced garlic
  • 2 cups broccoli (steamed)
  • 1 teaspoon Sesame seeds - optional
  • 2 cups cooked brown rice - optional
DIRECTIONS:
  1. Preheat oven to 350 degrees.
  2. Cut chicken into bite-sized pieces and spread out in a single layer in a 7 x 11 inch, sprayed with non-stick cooking spray (you could also use a 9 x 9 inch baking pan.
  3. In a medium saucepan over high heat, whisk together the sugar, soy sauce, water, onion powder, garlic, and ground ginger. Bring to a boil. Reduce heat to low and simmer 5 minutes.
  4. Remove mixture from heat and whisk in lemon juice and red pepper flakes.
  5. Pour mixture over chicken. Cover pan with foil and bake for about 35 minutes, stirring halfway through to make sure chicken is evenly covered with sauce.
  6. When finished cooking, drain some of the leftover juices into a saucepan. Place saucepan over medium-high heat and heat up juices to make a sauce.
  7. Add steamed broccoli to chicken in the pan and mix gently.
  8. Put chicken/broccoli mixture over cooked rice and drizzle thickened sauce over the top. Sprinkle sesame seeds on top.
DAY 7
Smaller Family- Baked Chicken Chimichangas
MAIN DISH
Serves: 4
Prep Time: 15 Minutes
Cook Time: 30 Minutes
NUTRITION PER SERVING:
Calories: 467
Total Fat: 29.4g
Carbohydrates: 22.7g
Protein: 28.2g
Saturated Fat: 13.9g
Sodium: 799mg
Sugar: 2.7g
Cholesterol: 103mg
INGREDIENTS:
  • 1 (10.5 ounce) cans condensed cream of chicken soup
  • 1 (4 ounce) cans diced green chiles
  • 1/2 jalapeno pepper, seeded and diced
  • 2 Tablespoons fresh lime juice
  • 1/2 (8 ounce) package cream cheese
  • 1/2 (8 ounce) package shredded Monterey Jack cheese
  • 1 teaspoon taco seasoning
  • 1/2 pound shredded, cooked chicken
  • 4 (10 inch) flour tortillas
  • 2 Tablespoons olive oil
  • Shredded cheddar cheese, for topping- optional
  • Sour cream, for topping- optional
  • 1/2 cup diced green onion, for topping- optional
DIRECTIONS:
  1. Preheat oven to 350 degrees F.
  2. Pour cream of chicken soup into a blender along with the green chiles, jalapeno, and lime juice.
  3. Puree until smooth, then pour into a saucepan, and warm over medium-low heat while proceeding with the recipe.
  4. In a large bowl, stir together cream cheese, Monterey Jack cheese, and taco seasoning until well blended.
  5. Fold in the chicken and mix until well combined.
  6. Evenly divide mixture among the 4 tortillas.
  7. Fold each tortilla into a rectangular packet around the filling.
  8. Place all chimichangas in a 8x8 inch glass baking pan, sprayed with nonstick cooking spray. Brush all sides of each chimichanga with a small amount of olive oil.
  9. Bake for 15 minutes, pull pan out and turn over each chimichanga. Bake for 15 minutes more.
  10. To serve, place a chimichanga on a plate, and ladle the warm sauce overtop. Sprinkle with cheddar cheese, sour cream and green onions.
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