I use a 52-week meal planner that also includes a food tracker and an exercise tracker. Meal planning is a simple way to save time, reduce stress, and avoid last-minute takeout. My breakfasts are usually quick and simple — eggs with fruit, a smoothie, or avocado toast — so I focus the planner on dinners and lunches. We’re a family of four, so when recipes serve more than we need, the extra portions either become packed lunches or tasty leftovers for the next day. If you like following a weekly plan, it’s worth keeping a running list of staples so you only shop for what’s new each week.
Below is the dinner schedule for the week, including the SmartPoints where applicable and brief notes to help with preparation.
Monday: Mushroom Stroganoff (Meatless Monday!)
9 SmartPoints
Notes: Choose a mix of cremini, baby Bella and shiitake mushrooms for depth of flavor. Use reduced-fat sour cream to keep the texture creamy while lowering points. Serve over No Yolk noodles or whole-wheat pasta.
Tuesday: Chicken Enchiladas with Cilantro Lime Rice
11 SmartPoints total
Notes: Use cooked, shredded chicken breasts and a flavorful enchilada sauce made with chipotle chiles in adobo for smoky heat. The cilantro lime rice is a simple side that brightens the meal — basmati or long-grain rice works well.
Wednesday: Spiralized Shanghai Beef and Broccoli
7 SmartPoints
Notes: I used spiralized broccoli stems — look for thick stems at the market and spiralize them to mimic noodles. Quick-cooking sirloin slices with a hoisin-soy based sauce pair well with fresh ginger and garlic for an easy weeknight stir-fry.
Thursday: Beef, Tomato and Acini di Pepe Soup
Notes: This soup was a big hit at my house. It’s hearty and comforting with small pasta pearls (Acini di Pepe) and lean ground beef in a savory tomato broth. I like to serve it with a slice of crusty whole wheat bread. For tracking: estimate 5 SmartPoints for the soup plus 2 SmartPoints for a 1 oz serving of bread if you’re counting.
Friday, Saturday and Sunday: Away — no planned dinners this week.
Below is the shopping list for this week’s plan. Use it as a starting point and check your pantry for staples you may already have. If you prefer, print this page using your browser’s Print command to have a paper copy while shopping.
Shopping List:
Mushroom Stroganoff
- Butter
- Onion
- Unbleached all-purpose flour
- Low-sodium vegetable or beef broth
- Worcestershire sauce
- Tomato paste
- Cremini mushrooms
- Baby Bella mushrooms
- Shiitake mushrooms (optional)
- Fresh thyme
- Salt and black pepper
- White wine or dry sherry (optional)
- Reduced-fat sour cream
- No Yolk noodles or preferred pasta
- Fresh parsley for garnish
Skinny Chicken Enchiladas
- Fresh garlic
- Chipotle chiles in adobo (or canned chipotle)
- Tomato sauce
- Chipotle chili powder
- Ground cumin
- Reduced-sodium chicken broth
- Kosher salt and freshly ground black pepper
- Vegetable oil
- Cooked, shredded chicken breast (about 8.5 oz / 2 breast halves)
- Onion
- Fresh cilantro
- Dried oregano
- Whole wheat or low-carb flour tortillas
- Shredded low-fat Mexican cheese blend
- Non-stick cooking spray
- Scallions (green onions)
Cilantro Lime Rice
- Extra long-grain or basmati rice
- Fresh limes
- Salt
- Fresh cilantro
- Neutral oil (such as canola or vegetable oil)
Spiralized Shanghai Beef and Broccoli
- Hoisin sauce
- Fresh-squeezed orange juice (or bottled, if preferred)
- Reduced-sodium soy sauce
- Broccoli florets
- 2 thick broccoli stems (for spiralizing)
- Cooking spray
- 2 sirloin steaks (about 5 oz each, 1″ thick)
- Toasted sesame oil (or aji sesame oil)
- White onion
- Fresh garlic
- Fresh ginger
Beef, Tomato and Acini di Pepe Soup
- 1 lb 90% lean ground beef
- Kosher salt
- Onion
- Celery
- Carrots
- 28 oz can diced tomatoes
- 32 oz beef stock
- Bay leaves
- Small pasta such as Acini di Pepe
- Grated Parmesan cheese (optional)
- Crusty whole wheat bread for serving
Tips for a smoother week: do as much prep as you can in advance — chop onions and garlic, spiralize broccoli stems, and shred cooked chicken. Store prepped ingredients in airtight containers so they’re ready when you cook. When using reduced-fat dairy or lower-sodium broths, taste and adjust seasoning gradually. Leftovers are a great time-saver: soups and many casseroles often taste better the next day, and extra portions make for easy lunches.
Meal planning becomes easier with practice. Keep a running shopping list of staples like spices, oils, and pantry items so each week you only buy the fresh produce and proteins you need. Enjoy your week of dinners!