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Discover meal prep designed for a healthy lifestyle. These recipes replace refined carbohydrates with high-fiber foods like veggies and whole grains, all with 48g or less of net carbs per serving.
This week's meals are:
Hot Honey-Lime Salmon with Corn, Green Beans & Tomatoes
12 green SmartPoints® per serving
3 blue SmartPoints® per serving
3 purple SmartPoints® per serving
Smoky Salmon & Veggie Quinoa with Spicy Green Goddess Dressing
15 green SmartPoints® per serving
9 blue SmartPoints® per serving
7 purple SmartPoints® per serving
Sautéed Chicken & Vegetables with Guacamole Ranch
12 green SmartPoints® per serving
6 blue SmartPoints® per serving
6 purple SmartPoints® per serving
Creamy Romesco Chicken with Roasted Veggie Quinoa & Almonds
11 green SmartPoints® per serving
9 blue SmartPoints® per serving
6 purple SmartPoints® per serving
To learn more about WW and SmartPoints® visit ww.com
Hey, Chef! Try these WW pro-tips: Skip adding salt during prep and cooking, and see nutrition info for sodium as packaged. Counting SmartPoints? Choose nonstick cooking spray (0 SmartPoints) instead of olive oil (1 SmartPoint per teaspoon) to coat your pan before heating.
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Preheat the oven to 450°F. Line two sheet pans with foil. Fill a medium pot 3/4 of the way up with salted water; cover and heat to boiling on high. Pat the fish dry with paper towels. Transfer to one sheet pan. Drizzle with olive oil and turn to coat. Season on both sides with salt, pepper, and the smoky spice blend. Arrange in an even layer, skin side down. Roast 15 to 17 minutes, or until lightly browned and cooked through.* Remove from the oven.
*The USDA recommends a minimum safe cooking temperature of 145°F for fish.
Meanwhile, add the quinoa to the pot of boiling water and cook, uncovered, 20 to 22 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot. Add a drizzle of olive oil; stir to combine. Taste, then season with salt and pepper if desired.
Meanwhile, wash and dry the fresh produce for bulk cooking. Cut off and discard the stem ends of the brussels sprouts; halve lengthwise. Halve and peel the red onion; cut into 1/2-inch-wide wedges, separating the layers. Cut off and discard the stems of the sweet peppers; remove the cores, then quarter lengthwise. Pit and roughly chop the dates. Quarter the lime. Remove any husks and silks from the corn; cut the kernels off the cobs. Cut off and discard any stem ends from the green beans. Peel and roughly chop 2 cloves of garlic. Halve the tomatoes.
Pat the chicken dry with paper towels; place in a bowl. Season with salt, pepper, and the weeknight hero spice blend; toss to coat. In a large pan (nonstick, if you have one), heat 1 tablespoon of olive oil on medium-high until hot. Add the seasoned chicken in an even layer. Cook, without stirring, 3 to 4 minutes, or until lightly browned. Continue to cook, stirring frequently, 3 to 4 minutes, or until browned and cooked through. Leaving any browned bits (or fond) in the pan, transfer to a plate.
Transfer the halved brussels sprouts, onion wedges, and quartered peppers to the remaining sheet pan. Drizzle with olive oil and season with salt and pepper. Toss to coat and arrange in an even layer. Roast 14 to 16 minutes, or until lightly browned and tender when pierced with a fork. Remove from the oven. Transfer to the pot of cooked quinoa; add the chopped dates, the juice of 2 lime wedges (reserving the remaining 2 wedges for the sauce), and a drizzle of olive oil. Season with salt and pepper; stir to combine. Taste, then season with salt and pepper if desired.
In the pan of reserved fond, heat 2 teaspoons of olive oil on medium-high until hot. Add the corn kernels and green beans in an even layer. Cook, without stirring, 3 to 4 minutes, or until lightly browned (be careful, as the corn may pop as it cooks). Add the chopped garlic and halved tomatoes; season with salt and pepper. Cook, stirring occasionally, 1 to 2 minutes, or until slightly softened. Turn off the heat.
Combine the green goddess dressing and as much of the red pepper flakes as you’d like, depending on how spicy you’d like the dish to be. Taste, then season with salt and pepper if desired.
Combine the honey (kneading the packet before opening), the juice of the remaining lime wedges, and as much of the hot sauce as you’d like, depending on how spicy you’d like the dish to be. Taste, then season with salt and pepper if desired.
Combine the romesco sauce and labneh. Taste, then season with salt and pepper if desired.
Combine the guacamole, ranch dressing, and 2 teaspoons of water. Season with salt and pepper.
Makes 2 servings:
For each serving, in a large container combine:
• 1/4 finished quinoa
• 1 roasted fish fillet
Transfer the spicy green goddess dressing to 2 small containers.
Makes 2 servings:
For each serving, in a large container combine:
• 1/4 cooked vegetables
• 1 roasted fish fillet
Transfer the hot honey-lime sauce to 2 small containers.
Makes 2 servings:
For each serving, in a large container combine:
• 1/4 finished quinoa
• 1/4 cooked chicken
Transfer the creamy romesco sauce to 2 small containers.
Makes 2 servings:
For each serving, in a large container combine:
• 1/4 cooked vegetables
• 1/4 cooked chicken
Transfer the guacamole ranch to 2 small containers.
Roughly chop the cipolline onions. Heat the finished fish and quinoa in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the spicy green goddess dressing, chopped onions, and sunflower seeds.
Wash and dry the chives; thinly slice. Heat the finished fish and vegetables in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the hot honey-lime sauce, sweety drop peppers, and sliced chives.
Wash and dry the parsley; roughly chop the leaves and stems. Heat the finished chicken and quinoa in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the creamy romesco sauce, almonds, and chopped parsley.
Roughly chop the pepitas. Heat the finished chicken and vegetables in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the guacamole ranch, chopped pepitas, and everything bagel seasoning.
Tips from Home Chefs