Help..I need ONE meal for a week

I would not eat the same thing over and over but for example you can cook different things as roastbeef, pasta sauce etc just divide them in portions and freeze

Curry! Chick peas, onions, chicken/seafood, red peppers, green onions - just make a ton of it and you'll be good to go! Oh, and you can also keep cooked rice for a week too.

Also, have some fresh veggies and fruit on standby, and spinach for a quick salad

Grilled chicken breast - (weber mesquite packet mixed with water - soak breasts for 30min then grill)
Sonoma Salad (mixed spring lettuce, sliced almonds, dried cranberries, & feta cheese) with Raspberry Vin. Fat Free Maple Grove Dressing

Also - shred some of the chicken breast and have with brown rice a couple of nights (the days need you need more carbs)

Breakfast - egg whites (1/2cp) mixed with one medium egg.

Snacks - apples and almonds

Sorry it is not one meal...but the combination above will last an entire week if you change up a little.

Make a large batch of protein on Sunday and then slighty modify it each day for several days.

I made a lean beef roast on Sunday. We ate it for Sunday dinner with roasted potatoes and veggies. Last night, I took the rare parts, sliced them thin and sauteed them a bit with cilantro, cumin, chili powder, garlic, and lime juice and we ate them as tacos with whole grain tortillas (added shredded lettuce, cheese, diced tomato, etc.). You could also slice it and serve it cold over a salad. Or dice it and make it into a stir fry with veggies and a teriyaki sauce.

Of course you could do the same thing with chicken breasts or lean pork.

skinnytaste.com is a great site - you could do a pan of baked ziti (reduced fat cheese and wheat pasta - add some veggies too). They have a good recipe on the site.

I also throw 4 or 5 chicken breasts in a crockpot with some reduced fat/sodium chicken broth on Sundays and have shredded chicken to use for various meals throughout the week. You really can use it for and with just about anything (wraps, salads, quesadilla, pasta).

My weekl y meals mostly consist of:

Breakfasst: Protein Snack Bar
Snack: 2 hard boiled Eggs
Lunch: Parmesan Encrusted Tilapia (I buy these pre-packaged and cook on sunday night and refigerate for later in the week)
Snack: Fruit or Carrots or something
Dinner: Yams or Chicken or some type of Protein.

My roomate usually cooks chicken and pre-makes about 4 salads for her lunches at work and it seems to work for her.

I dont know if this helps? I do all of this on sunday. You could also pre-make a healthy casserole or wraps or something and cut it up into portions and refigerate.

Hope you get some good ideas!

I fix a "Zuchhini Caserole" and cut it into 4 equal parts, but it can be into 5 if you need it to last for 5 days:

2 cups shredded Zucchini, includes skin
1 pound Turkey - Ground Lean - Jennie-O
2 eggs
Oregono (makes it take like meat for speghetti...I love it)

Really simple to make- mix the 4 together and put in pan, I use a 9x13 glass one. Set oven for 350 degrees and bake for about 20 mins or until meat is completely cooked. Cut into equal parts and enjoy!
I add more veggies for the side, usually more zucchini and carrots but a baked potato goes well with it to!

Didn't give you the calories and all because it is best for you to put into the recipe maker to make sure everything you use is counted correctly. Lots of protein!

For Breakfasts:

I make a huge batch of steel cut oats in the crock pot, the recipe on the box calls for stove top but just use the same ratios and put it all in the crock 6 hours on low.
OR..
Buy a carton of Eggbeaters, it make 8 wraps, place a half cup in a bowl microwave 2 minutes, do this for all 8 servings, i then take a whole wheat tortilla with the egg, a slice of fat free cheese, and two TBLSP salsa, wrap them up with plastic and freeze, take one out the night before and then just microwave.

For Lunches:

Ill make a crockpot of shredded mexican chicken, all it is is four raw chicken breasts, a can of corn, can of tomatoes, can of black beans, a cup of green onions, fresh cilantro, and then spices to taste (chile powder, cumin, garlic, ect.) cook on low 6 hours, pull out chicken shred it and place back in the mixture for 1 hour. This is great by itself, in a wrap, over lettuce, or rice. And couldnt be easier.

Winters coming too, so soup is always easy and its great to use up old veggies, meat leftovers from the week before.

Just a few ideas

You make it sound so easy...lol

I need a good chicken recipe though.

latest favourite of mine:

Crockpot Chicken Cacciatore

4 or 5 chicken breasts (or a mix of breasts and thighs if you like)
salt and pepper to taste
1 cup button mushrooms
1 cup each sliced red and/or yellow and/or green peppers
1 medium onion cut into wedges
2 cloves garlic, crushed or diced
1 can italian herb diced tomatoes
1 can celery, green pepper spiced tomatoes
1/2 - 1 cup rice (optional)

season both sides of chicken breasts with salt and pepper.
in a frying pan on medium high heat, with a bit of olive oil: brown the chicken to seal in the juices, take them out of the pan and put them in the bottom of the slow cooker.
in the frying pan fry the onions until translucent, add garlic, mushrooms, and peppers. Frying just until tender crisp (a few minutes). throw those in slow cooker.
put both cans of tomatoes into slow cooker, and add rice if you want it to be mixed with the rest of the dish(optional). otherwise you can cook the rice separately and serve this mixture on top.
cook on low for 4-6 hours.

i've been eating it all week... tastes pretty darn good!
if you're not a fan of the peppers getting mushy though, maybe try and just keep them out of the mix, and add them on top of the mixture after everything is cooked.

enjoy!

WOW, thank you for taking the time to share this recipe! I'll make it this Sunday for sure!!

you're welcome! I have plenty of crockpot recipes that i make on a regular basis... that's just the one i have made for this week so it was easy to remember off the top of my head.

hope you enjoy it!

Vegetarian chili
Ingredients:

2 - Tbsp cooking oil
4 - Tbsp minced garlic
2 - medium green peppers, chopped
2 - medium onions, chopped
6 - 14oz cans stewed tomatoes (or prepare your own)
2 - 15oz cans pinto beans, rinsed & drained (or prepare your own)
2 - 15 oz cans kidney beans, rinsed & drained (or prepare your own)
2 - 11 oz cans whole kernel corn, rinsed & drained (or prepare your own)
4 - Tbsp chili powder
2 - Tbsp Cayenne Pepper

Saute garlic, peppers and onions in oil until tender, (I like to lightly puree the stewed tomatoes), add stewed tomatoes and remaining ingredients and bring to a boil. Reduce heat, cover and simmer for 30 minutes stirring occasionally.

We like it spicy so you may want to add half the chili powder and cayenne pepper and gradually add more to taste.
If you like meat you can add ground beef, chicken or turkey.
If you prepare your own tomatoes, beans and corn from scratch you will cut down on sodium.
I don't remember how many servings this makes, it's been a while since I made it but it filled a 5 qt pan.
ENJOY!

If you're going to be home for a few hours, might as well make soup. This basic recipe will work in a crock pot too if you want to leave it on low all day.

Put chicken in the bottom of a big pot. (Chicken breast or the whole chicken or anything in between.)

Chop carrots, celery, onions, garlic small and add it in.

Add a bag of dried beans (check for stones and dirt first).

Add root vegetables like potatoes, parsnips, chopped into bite-size pieces.

Softer vegetables like zuchini and mushrooms (chopped into bite-sized pieces) can go in now too, but they will get a little soft.

Cover the whole thing with water, make sure all the ingredients are totally covered. Add a tablespoon of salt. (You can always add more later.) Any other seasonings go in here too, curry powder, Italian blend, whatever.

Boil it then reduce the heat to a simmer. Cover the pot but be sure to check it from time to time to make sure everything is still covered with water. Might want to put a kettle on so you have hot water to add if you need to.

The soup is done when the beans are done, probably around 1.5 hours. Fix up the chicken by removing it from the bones and chopping it or whatever it needs to be soup

Edited to add, you can go to the Dollar store for 2-cup tupperwares. Line 10 up on the counter and scoop the soup in them. Cover and put them in the sink and cover with ice to cool them off before you freeze them.