Weekend Meal Planning, something to get excited about

Not everyone gets excited about sitting down and making a plan.  BUT I love this part of my journey.  It’s scary to think that I used to not know what I was having for a meal until it was dinner time or until I felt hungry.  Using a very simple meal plan template, like the one I found in Excel, pictured here:

Excels Weekly Meal Planner

I’ve looked online, for the last year researching different meal options that suit my specific dietary needs and tastes.  Here is a sample week for me.  I don’t have the 3rd snack since that isn’t an option that I want to have.  Usually, I have more water or if I really want to feel like I’m having a snack, I make  a pot of tea.

Completed Menu Plan

Some of the columns are really easy to fill out, Breakfast and Lunch.  Without the planning for these two meals, I would be lost.  Normally, on the weekends, I gather the forces around me and get my family involved in meal preparation.  This weekend it was my oldest, Josh, who assisted me.  Chopping, dicing, sauteing and more.  We chopped vegetables needed for the rest of the week: cauliflower for the Thai Curry, cabbage for the Asian stir fry and mushrooms for the crustless quiche.

Crustless Quiche
Serves 12
Healthy, easy, and always ready when you're on the go! I make these on Sunday night so they're always on hand in the fridge when I pack my lunches.
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Prep Time
10 min
Cook Time
25 min
Total Time
35 min
Prep Time
10 min
Cook Time
25 min
Total Time
35 min
54 calories
1 g
96 g
3 g
7 g
1 g
59 g
101 g
0 g
0 g
2 g
Nutrition Facts
Serving Size
Amount Per Serving
Calories 54
Calories from Fat 23
% Daily Value *
Total Fat 3g
Saturated Fat 1g
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 96mg
Sodium 101mg
Total Carbohydrates 1g
Dietary Fiber 0g
Sugars 0g
Protein 7g
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  1. 6 Eggs
  2. 1 cup egg whites
  3. 1 tbsp minced garlic
  4. 1/2 cooked & chopped ham
  5. 1/2 cup spinach
  6. 1 cup cooked mushrooms (I use cremini)
  7. 1/4 cup green onions
  8. 1/2 tsp no-salt seasoning
  9. 1/4 tsp pepper
  1. Pre-cook mushrooms & ham
  2. Preheat oven to 350 degrees F., and thoroughly grease a muffin tin. (NOTE: I recommend using a non-stick muffin tin for even easier removal.)
  3. In a large bowl, whisk together the eggs, egg whites, no-salt seasoning, pepper and garlic. Set aside.
  4. Fill each muffin cup to just 1/2 inch from the top with the egg mixture
  5. Place mushrooms, ham, onions and a couple spinach leaves into each muffin tin. Pushing down slightly, to cover with the egg mixture
  6. Place in the oven, and bake for 20-25 minutes, or until the egg is fully set and the tops are just starting to turn golden on top.
  7. Remove from the oven and let cool for 5-10 minutes before running a butter knife around each muffin, and gently removing from the pan. Enjoy while warm, or let cool completely before storing in an airtight container in the fridge. Leftovers can be reheated for several seconds (for two I heat for 1 minute) in the microwave (time will vary depending on your microwave), or a few minutes in a preheated oven or toaster oven.
  1. Feel free to sub in whatever veggies you like, or have on hand. I used about 2 cups of chopped veggies in total, and wouldn't suggest using much more, otherwise you won't have enough egg mixture to go 'round.
  2. These muffins to "explode" a bit, but they do settle down after resting for a few minutes.
Adapted from Will Cook For Friends
Plan The Journey http://planthejourney.ca/

Here’s to enjoying great food.  


“Plan for tomorrow, because tomorrow you won’t have time”

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