Five Days of Meals

by Jackie on February 4, 2016

Last week I wrote about meal planning. I mentioned that having a theme for each night can help you narrow down meal choices. Learn how to implement this tip and create five great dishes for your family this week!

Delicious  portion of  fresh salmon fillet  with aromatic herbs,Monday is pasta night

Simple Chicken Pasta


16 ounces rotini pasta

4   boneless skinless chicken breast halves, cut into bite size pieces

4 tablespoons olive oil

3   garlic cloves, minced

1 1/4 teaspoons salt

1 1/4 teaspoons garlic powder

1 1/4 teaspoons dried basil

1 1/4 teaspoons dried oregano

1 cup sun-dried tomato, chopped

1/4 cup parmesan cheese, grated (optional)


Cook and drain pasta as directed. While pasta is cooking, in a large pot, heat olive oil and sauté chicken, garlic, salt, garlic powder, basil, and oregano until chicken is cooked. Add sun-dried tomatoes and cook for two minutes. Remove from heat and toss with pasta. Serve with grated Parmesan cheese if desired.


Tuesday is fish night

Baked Salmon


2   garlic cloves, minced

6 tablespoons light olive oil

1 teaspoon dried basil

1 teaspoon salt

1 teaspoon ground black pepper

1 tablespoon lemon juice

1 tablespoon fresh parsley, chopped

2 (6 ounce) salmon fillets


In a medium glass bowl, prepare marinade by mixing garlic, light olive oil, basil, salt, pepper, lemon juice and parsley. Place salmon fillets in a medium glass baking dish, and cover with the marinade. Marinate in the refrigerator about 1 hour, turning occasionally. Preheat oven to 375 degrees F (190 degrees C). Place fillets in aluminum foil, cover with marinade, and seal. Place sealed salmon in the glass dish, and bake 35 to 45 minutes, until easily flaked with a fork.


Wednesday is Asian food night

Hoisin Chicken Stir-Fry


4 -6 ounces snow peas

0.5 (4 ounce) can sliced water chestnuts, cut into quarters

1 lb. chicken breast, cut into bite-sized pieces

1/2 teaspoon salt

1 tablespoon cornstarch

2 tablespoons vegetable oil

4 tablespoons hoisin sauce

2 teaspoons sugar


Soak snow peas in very cold water for a few minutes only if they are not crisp; trim and string them; blot peas and water chestnuts dry with a clean paper towel; set aside. Sprinkle chicken pieces with salt and cornstarch; stir or toss to coat evenly. Add vegetable oil to a large nonstick skillet or wok over medium-high heat; heat until oil is almost smoking; add chicken to skillet and sauté 2 minutes or until the chicken is just barely done; add snow peas, water chestnuts, hoisin sauce, and sugar to skillet; sauté 1-2 minutes more until chicken and veggies are evenly coated with sauce; serve with rice or noodles.


Thursday is soup night

Easy Chicken Noodle Soup


2 teaspoons butter

1 cup sliced celery

1 cup chopped carrot

1/2 cup chopped onion

1 small potato, diced

1 teaspoon thyme

1 teaspoon poultry seasoning

4 (14 ounce) cans chicken broth

2 teaspoons chicken bouillon

4 ounces egg noodles

2 cups cooked chicken



Melt butter in large pot. Sauté the celery, carrot, and onion for 2 minutes. Add potato, thyme, poultry seasoning, chicken broth and bouillon. Bring to a boil. Add noodles and chicken and cook on low for 20 minutes. Sprinkle with parsley.


Friday is Mexican food night

Chicken Quesadillas


1 lb. boneless chicken breast

1 (16 ounce) jar salsa

1/2 lb. cheddar cheese, Shredded

10 (8 inch) flour tortillas


Broil the chicken for about 5 minutes on each side, or until no longer pink inside. Cool and then shred or cube the chicken. Mix chicken, salsa and cheese in a bowl. Place 1/10th of the mixture on half of the tortilla, fold over and press down slightly to “seal”. You can moisten the edges with water to help the edges seal but I usually don’t. I’ve found pressing firmly so that the tortilla sticks to the mixtures works fine. Bake at 400°F for about 5 minutes or until tortillas start to brown.



Health Contributor at Creative Bioscience
I'm a fitness nut. I know what you're thinking, one of these people who has never been fat a day in her life, and can eat whatever she wants. The truth is I struggled with my weight growing up and lived in a household where everything seemed to be fried. Once I got away from home I realized I had the choice to eat and exercise how I wanted. I've gained a lot of insight into working as a personal trainer, and feel I can relate to others that were in my situation. I think if I can do it then you can to, and if you want to start kicking butt then hop on board and lets get started.

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