Meal Plan Week Three

Okay, I need to admit that I am in a rut with meal planning. I am pretty sure it has something to do with the week we spent in Nuevo Vallarta eating the most amazing food ever and I did not have to plan it, shop for it  or cook it. I usually rebound fairly quickly after these kinds of wonderful trips, craving my own home cooking.  But this time was different because the food was delicious, with more than enough healthy options to enjoy all week long. The only way I will get back on track is to meal plan so here it is…Week  Three! 

Sunday           Spicy Thai Vegetable Stir Fry with Brown Rice

Monday           Leftover Spicy Thai Vegetable Stir Fry with Brown Rice 

Tuesday          Homemade Vegetarian Pizza on Spelt crust, spinach salad with almonds, strawberries and poppyseed dressing.

Wednesday     Vegetarian Chili with  1 thick slice alpine bread

Thursday        Garlic Pasta with roasted vegetables and Bean salad

Friday             Salmon Burgers with Baked Yam Fries and Coleslaw

Saturday         Nicoise Salad

Farewell Mexico…….


16 small New potatoes halved steamed or roasted (4 small per person)

2 cups Green and/yellow beans steamed until still a little crunchy then dunked in cold water or ice bowl

3 med Beets, quartered steamed or roasted

1/2 cup Cherry tomatoes, raw or roasted

1/2 cup Nicoise olives or black pitted

2-3  tsp Capers

Assorted salad greens

Minced chives and dill

2 eggs hard boiled, cooled and sliced

1 cup chick peas (optional)

Nicoise Salad Dressing

(can half this – but keeps well in fridge for a couple of weeks)

1 garlic clove, minced

1 shallot, minced

Juice of ½ lemon

2 tbsp white wine vinegar

2 tsp grainydijonmustard or otherdijon

1 tsp honey or agave

¼ tsp salt


1/4 cup extra virgin olive oil

2 tbsp water

Arrange salad on plates starting with greens on the bottom. Set up buffet style and allow everyone to take a little of each OR divide up the rest of the ingredients evenly and top with 2 tbsp dressing each (approx.) * Really depends on how big the salad get. This is a meal! Enjoy. 🙂


 1 tsp olive oil

1 large onion, chopped

1 med. Green bell pepper, seeded and chopped

1 cup sliced mushrooms

2 garlic cloves, minced

1 tsp chili pepper flakes

3 tbsp tomato paste

2 tbsp chili powder, or to taste

2 14 oz. diced tomatoes ( 1 can pureed on processor or could buy 1 tin tomato sauce)

One 28 oz can black beans, drained and rinsed

One 15 oz. can Heinz beans & tomato sauce

One 28 oz. can dark red kidney beans, drained and rinsed

1 cup water

1 tsp salt

¼ tsp pepper

Heat oil. Add onion, gr. Pepper and mushrooms, cook about 10 minutes.  Add garlic, chili pepper flakes, cook about 1 minutes. Stir in tomato paste, chili powder, and tomatoes until well blended.  Add all the beans, water, salt and pepper and simmer about 30-40 min. or put in slow cooker on low.  Taste and adjust seasonings.

Serve with a tossed salad and a slice of whole grain bread.