Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to make all meals on the plan. MONDAY B: Banana…

Roasted Delicata squash topped with a Parmesan-herb crust, I like to leave it in the oven until the edges are crisp, golden and delicious! Acorn squash can be used in place of Delicata. PREP TIME:5minutes mins COOK TIME:25minutes mins TOTAL TIME:30minutes mins YIELD: 2 servings Ingredients Instructions Nutrition Serving: 1/2 squash, Calories: 232kcal, Carbohydrates: 30.5g, Protein: 7.5g, Fat: 11g, Saturated Fat: 3.5g, Cholesterol: 10mg, Sodium: 383mg, Fiber: 9g, Sugar: 0.1g – WW Points: 4

These Pork Chops with Mushrooms and Shallots are juicy and flavorful, made with a creamy Dijon sauce perfect for weeknight dinner! PREP TIME:10minutes mins COOK TIME:25minutes mins TOTAL TIME:35minutes mins YIELD: 4 servings Ingredients Instructions Nutrition Serving: 1chop, Calories: 178kcal, Carbohydrates: 4.5g, Protein: 18.5g, Fat: 5g, Saturated Fat: 1.5g, Cholesterol: 66mg, Sodium: 366mg, Fiber: 1g, Sugar: 2.5g – WW Points: 6

Pizza Sausage Rolls wrapped in bagel dough with Italian chicken sausage, marinara and mozzarella make a fun appetizer or snack your whole family will love. PREP TIME:20minutes mins COOK TIME:30minutes mins TOTAL TIME:50minutes mins YIELD: 4 servings Ingredients For bagel dough: For filling: Instructions Notes *I have not tested these with GF flour, but I have made the bagels with…

This creamy and delicious Cacio e Pepe Frittata is a fun twist on the Italian classic pasta dish. A protein- packed breakfast, lunch or dinner. PREP TIME:10minutes mins COOK TIME:50minutes mins TOTAL TIME:1hour hr YIELD: 6 servings Ingredients Instructions Nutrition Serving: 1wedge, 1 heaping tbsp yogurt and arugula, Calories: 277kcal, Carbohydrates: 5.5g, Protein: 20g, Fat: 18.5g, Saturated Fat: 7g, Cholesterol: 389mg, Sodium: 540.5mg, Fiber: 1.5g, Sugar: 2.5g – WW Points: 5

Chicken Club Lettuce Wrap Sandwich, a low-carb (keto) lunch idea that replaces a wheat wrap for a lettuce wrap. Just 5 ingredients, and less than 10 minutes to make! PREP TIME:5minutes mins COOK TIME:5minutes mins TOTAL TIME:10minutes mins YIELD: 1 serving Ingredients Instructions Nutrition Serving: 1wrap, Calories: 274kcal, Carbohydrates: 4.5g, Protein: 26g, Fat: 17g, Saturated Fat: 3.5g, Cholesterol: 73mg, Sodium: 375mg, Fiber: 1.5g, Sugar: 2g – WW Points: 5

Easy, homemade, mini stuffed bagel balls filled with cream cheese! This copycat Bantam Bagels recipe is made with no yeast, no boiling, no fancy mixer! PREP TIME:10minutes mins COOK TIME:25minutes mins TOTAL TIME:35minutes mins YIELD: 4 servings Ingredients Instructions Oven Method: Air Fryer Method: Notes *To make them gluten-free I tested them with Bob’s Redmill 1 to 1 Gluten Free…

I was never a fan of string beans until I learned how to cook them properly. Now I love them. The trick is not to overcook them. This is a quick, healthy side dish for all you garlic lovers out there. PREP TIME:5minutes mins COOK TIME:10minutes mins TOTAL TIME:15minutes mins YIELD: 4 servings Ingredients Instructions Nutrition Serving: 1/4 of recipe, Calories: 99kcal, Carbohydrates: 9g, Protein: 2g, Fat: 7g, Sodium: 7mg, Fiber: 4g –…

Korean-Inspired Salmon Tacos with Spicy Gochujang Slaw is a delicious way to switch up your fish taco game! PREP TIME:10minutes mins COOK TIME:10minutes mins MARINADE TIME:2hours hrs TOTAL TIME:2hours hrs 20minutes mins YIELD: 4 servings Ingredients Instructions Notes Variations: Try it with any white fish, cod or halibut also great. Or use shrimp instead. Nutrition Serving: 2tacos, Calories: 404kcal, Carbohydrates: 33g, Protein: 27g, Fat: 18g, Saturated Fat: 2.5g, Cholesterol: 70mg, Sodium: 735mg, Fiber: 5g, Sugar: 8g – WW Points: 7

This delicious Shaved Brussels Sprout Salad made with juicy pears, pomegranates, pepitas, and goat cheese is the perfect fall side dish. PREP TIME:15minutes mins COOK TIME:0minutes mins TOTAL TIME:15minutes mins YIELD: 6 servings Ingredients Instructions Notes *see notes above on how to shave brussels sprouts Nutrition Serving: 1cup, Calories: 154kcal, Carbohydrates: 15.5g, Protein: 4g, Fat: 9g, Saturated Fat: 2g, Cholesterol: 5.5mg, Sodium: 240mg, Fiber: 4.5g, Sugar: 7g – WW Points: 4