Meal Planning for Moms: A Simple Weekly Meal Plan Guide

One-Pot Chicken and Rice

A creamy, hands-off one-pot chicken and rice dinner the whole family loves.

Ingredients

• 1.5 lb bone-in chicken thighs
• 1.5 cups long grain rice
• 3 cups chicken broth
• 1 small onion, diced
• 3 garlic cloves, minced
• 1 tsp paprika
• 1 tsp dried thyme
• 2 tbsp olive oil
• Salt and pepper to taste
• 1 cup frozen peas and carrots

Instructions

1. Season chicken with salt, pepper, paprika, and thyme.
2. Sear chicken in olive oil 3 minutes per side, then remove.
3. Sauté onion and garlic until soft, then stir in rice and toast 1 minute.
4. Pour in broth, return chicken, cover, and simmer 25 minutes.
5. Stir in frozen vegetables, rest 5 minutes, then serve.

Turkey Taco Bowls

Lean turkey taco bowls with rice, beans, and salsa, ready in 30 minutes.

Ingredients

• 1 lb ground turkey
• 1 packet taco seasoning
• 2 cups cooked rice
• 1 can black beans, drained
• 1 cup corn
• 1 cup salsa
• 1 avocado, diced
• 1 cup shredded lettuce
• 1/2 cup shredded cheese

Instructions

1. Brown turkey, then stir in taco seasoning and 1/3 cup water.
2. Warm beans and corn.
3. Build bowls with rice, turkey, beans, corn, lettuce, salsa, avocado, and cheese.

Nigerian Jollof Rice

A family-size, smoky, one-pot Nigerian jollof rice with simple ingredients.

Ingredients

• 3 cups long grain parboiled rice
• 4 large tomatoes, blended
• 1 red bell pepper, blended
• 1 scotch bonnet, blended (adjust to taste)
• 1 large onion, sliced
• 1/3 cup tomato paste
• 1/2 cup vegetable oil
• 3 cups chicken stock
• 2 bay leaves
• 1 tsp curry powder
• 1 tsp dried thyme
• 2 bouillon cubes
• Salt to taste

Instructions

1. Wash rice in warm water until water runs clear, then drain.
2. Heat oil in a heavy pot, sauté onions, then stir in tomato paste and fry 5 minutes.
3. Add the blended tomato, pepper, and scotch bonnet. Cook 15 to 20 minutes until oil floats to the top.
4. Stir in curry, thyme, bay leaves, bouillon, and salt. Pour in chicken stock and bring to a boil.
5. Add rice, stir once, cover tightly, and cook on low 25 to 30 minutes until tender. Stir gently before serving.

Notes

• For smoky flavor, leave the pot on low heat 5 extra minutes without stirring.

Pasta Bake

A cheesy pasta bake that uses pantry staples and stretches well.

Ingredients

• 1 lb penne pasta
• 1 jar (24 oz) marinara sauce
• 1 lb ground beef or turkey
• 1 onion, diced
• 2 cups shredded mozzarella
• 1/2 cup parmesan
• 1 tsp Italian seasoning
• Salt, pepper

Instructions

1. Boil pasta until just under al dente, then drain.
2. Brown meat with onion, then stir in marinara and seasoning.
3. Combine pasta and sauce in a baking dish.
4. Top with mozzarella and parmesan.
5. Bake at 400F (200C) for 18 minutes until bubbling.

Chicken Fried Rice

A 30-minute chicken fried rice with eggs and mixed vegetables.

Ingredients

• 3 cups cooked, cooled rice
• 2 chicken breasts, diced
• 2 eggs, beaten
• 1 cup frozen mixed vegetables
• 3 garlic cloves, minced
• 3 tbsp soy sauce
• 1 tbsp sesame oil
• 2 tbsp vegetable oil
• 2 green onions, sliced

Instructions

1. Stir-fry chicken in oil until cooked, then set aside.
2. Scramble eggs in the pan, then push aside.
3. Add garlic and vegetables, stir-fry 2 minutes.
4. Add rice, soy sauce, and sesame oil. Toss 3 minutes.
5. Return chicken, top with green onions, and serve.

Vegetable Soup with Swallow

A quick Nigerian vegetable soup served with eba or pounded yam.

Ingredients

• 4 cups chopped spinach or ugu
• 1/3 cup palm oil
• 1/2 cup blended pepper
• 1 lb assorted meat, cooked
• 2 tbsp crayfish
• 2 bouillon cubes
• 1 onion, diced
• Salt
• Eba or pounded yam to serve

Instructions

1. Heat palm oil, sauté onion, then add pepper. Cook 5 minutes.
2. Add meat, crayfish, bouillon, and salt. Simmer 10 minutes.
3. Add greens, stir, and cook 3 minutes.
4. Serve with swallow.

Sheet Pan Chicken and Vegetables

A one-tray roasted chicken and vegetable dinner with minimal cleanup.

Ingredients

• 1.5 lb boneless chicken thighs
• 2 cups baby potatoes, halved
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 3 tbsp olive oil
• 1 tsp garlic powder
• 1 tsp paprika
• 1 tsp dried oregano
• Salt and pepper

Instructions

1. Preheat oven to 425F (220C).
2. Toss chicken and vegetables with oil and seasoning.
3. Spread on a sheet pan in one layer.
4. Roast 25 to 30 minutes until chicken is cooked and vegetables tender.
5. Rest 5 minutes and serve.