BTD Meal Plans Lifestyle

BTD Meal Plan Week 4


Hey blog friends! How has your week been? I’ll be honest (when am I not?), mine was a bit crazy. I feel like things have just been moving so fast and I haven’t quite had a moment to slow down, take a deep breath and embrace the moment. Do you ever get like that?

That being said, I’m excited to be heading to Austin this weekend for the IF Gathering conference. Gosh, I get chills thinking about it actually. Last year was SO amazing and I feel like the Lord taught me SO much and I left that 2-day whirlwind feeling incredibly inspired and energized for the year ahead. I have no doubt this year will be the same.

But on another (and more relevant note), I’m thrilled that we (read: Lisel is a SAINT) were able to finish all the prep work to get Week 4’s meal plan to y’all. Putting these meal plans together (with the help of my friend Taylor) has been so much fun, but it’s quite the work load. So as always, I’d love to hear your feedback on what y’all think of this series, if you’ve been using it and if this is something you’d want to continue to see on BTD. Comment below and let me know. I’m going to stop rambling now and get right into week 4’s goodness! I hope y’all enjoy! And don’t forget about the printout (at the end of each post) we’ve also made for you that makes grocery shopping and recipe prep easy and all in one place!

What I’m wearing:: topshop ruffle sleeve top (almost sold out – wearing size US2) // statement earrings

BTD MEAL PLAN WEEK 4 - Maple Mustard Chicken Thighs


An Ellie Krieger Recipe

Serves 2 – 4

Serving Size: 1 – 2 chicken thighs


  • 4 large bone-in chicken thighs, skins removed (about 1 1/2 pounds)
  • 2 tablespoons stone ground Dijon mustard
  • 1 clove minced garlic
  • 3/4 teaspoon dried marjoram
  • 3 tablespoons maple syrup
  • 2 medium sweet potatoes, diced
  • 1 1/2 tablespoons canola oil
  • 1/8 teaspoon pepper (or more to taste)
  • 1/4 teaspoon salt
  • 1 cup broccoli florets)


  1. Preheat oven to 375 degrees F.
  2. Rinse chicken and pat dry.
  3. Combine mustard, garlic, marjoram and maple syrup in a small bowl.
  4. Spread about 1 1/2 tablespoons mustard mixture evenly on top of each chicken thigh, being careful not to cover as much of the surface as possible to form a “crust”.
  5. Line a separate baking sheet with parchment paper or foil.
  6. Spread diced sweet potatoes out on baking sheet.
  7. Drizzle sweet potatoes with about 1 1/2 tablespoons canola oil and sprinkle with 1/8 teaspoon pepper and 1/4 teaspoon salt.  Stir the sweet potatoes to combine potatoes, oil, salt and pepper and spread out evenly again on the pan.
  8. Arrange chicken in a glass baking dish and add this to one rack in the oven and the sweet potatoes on another rack in the oven (or give each their own oven if you have double ovens!)
  9. Bake chicken for 45 to 50 minutes, or until mustard mixture has formed a crust and is slightly hardened, and juices run clear when the chicken is pierced.
  10. Roast the sweet potatoes about 30 to 45 minutes, stirring halfway so potatoes evenly roast on all sides.
  11. While chicken and potatoes are cooking, fill a medium pot with about 1 – 2 inches of water and bring to a boil.  Once starting to boil, add steamer basket to the pot, then add the broccoli (broccoli should not touch the water), cover and let steam for about 5 – 10 minutes until fork tender.
  12. Once all items are done, add to your dinner plate, serve and enjoy!

BTD MEAL PLAN WEEK 4BTD MEAL PLAN WEEK 4 - Spinach Quinoa & Chickpea Salad - Sweet & Savory Chicken Panini


An Ellie Krieger Recipe

Serving Size: 1 – 2 cups

Makes about 3 – 6 salads


  • 1 cup cooked quinoa (about ½ cup uncooked)
  • 4 cups lightly packed spinach leaves, chopped
  • 1 medium white onion, diced & sautéed
  • 3 tbsp. fresh dill fronds, chopped
  • 23 asparagus spears (about ½ a bunch from the store)
  • 1 cup red seedless grapes, halved or quartered
  • 3 oz. low-fat feta cheese
  • 2 tbsp. olive oil
  • Juice of 2 medium lemons
  • ¼ tsp. salt
  • 1/8 tsp. freshly ground pepper
  • One can (15 oz.) chickpeas, rinsed and drained


  1. Blanch the asparagus spears by cooking in boiling water for about 3 minutes, then removing and dropping in ice-cold water for 30 seconds, and then removing and placing on paper towel or in colander to drain.
  2. Once spears have cooled, chop into equal size pieces.
  3. Cook quinoa according to package directions (about ½ to ¾ cup quinoa in 1 cup water).
  4. Sauté onion and mushrooms while the quinoa is cooking.
  5. Combine spinach, dill, blanched asparagus, and grapes in a large bowl.
  6. Fluff the quinoa with a fork and let cool about 5 minutes.  Then add to the spinach mixture.
  7. Add the chickpeas and feta and mix to combine.
  8. Whisk the lemon juice, olive oil, salt and pepper.
  9. Pour the dressing over the salad and toss to combine.
  10. Serve warm or cold.
  11. Refrigerate leftovers for an easy lunch during the week!

Serve it Again!

Divide leftovers into individual containers and have as a quick and tasty cold salad for lunch during the week.  Add chicken, beef, shrimp, tuna or hard-boiled eggs if you have it to mix it up!

BTD MEAL PLAN WEEK 4 - Tomato Soup & Grilled Cheese Croutons


Soup recipe from Ellie Krieger!

Serves 4

Serving Size – about 1 1/2 cups


  • 1 tablespoon olive oil
  • 1 small onion, chopped
  • 2 garlic cloves, minced
  • Two 14.5 ounce cans diced tomatoes (“no salt added” preferred)
  • 2 tablespoons tomato paste
  • 2 cups lows sodium chicken broth OR 2 cups vegetable broth
  • 2 tablespoons heavy cream
  • 2 teaspoons sugar
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground white pepper
  • 1 tablespoons chopped fresh chives (OPTIONAL)
  • 2 slices hearty whole grain bread
  • Gruyere Cheese


  1. Heat the oil in a large soup pot over medium heat.
  2. Add the onion and cook, stirring occasionally, until softened and translucent, about 4 minutes.
  3. Add the garlic and cook until fragrant, about 1 minute (careful not to burn!)
  4. Add the tomatoes, tomato paste, and chicken broth and bring to a boil.
  5. Decrease the heat to medium – low and simmer, stirring occasionally, about 15 minutes.
  6. Remove from the heat and allow to cool slightly, about 15 minutes.
  7. Working with about 1 cup at a time, puree the soup in a blender until smooth, then transfer the puree to another pot (alternatively and MORE EASILY, use an immersion blender to blend the soup together in the pot you cooked it in!)
  8. Stir in the cream, sugar, salt, and white pepper & adjust salt & pepper as needed.
  9. While soup stays warm, add about 1/2 teaspoon of butter to a skillet and turn to medium – high heat.  Allow butter to melt and coat the bottom of the pan.
  10. Add cheese slices to one slice of bread and then top with the remaining slice of bread (just like you are preparing a grilled cheese).  Add sandwich to skillet placing another heavy skillet on top of sandwich to press it down.  Once first side begins to brown, about 5 minutes, flip sandwich and grill the other side of sandwich, pressing the sandwich with same heavy pot or pan until both sides are grilled and brown and the cheese is melted (alternatively, prepare you sandwich and stick it in a panini press!).
  11. Remove sandwich from skillet (or panini press) and slice 4 times across and 4 times width -wise to create 16 square mini grilled cheese croutons.
  12. Serve garnished with the chives, if desired.
  13. Serve croutons on top of soup or on the side for dipping!

BTD MEAL PLAN WEEK 4 - Honey Dijon Mustard Salmon


Again, from Ellie Krieger!

Serves 1


  • 2 tablespoons Dijon mustard, preferably whole – grain
  • 1 teaspoon honey
  • One 6-ounce salmon filet
  • 1 cup broccoli floretes
  • leftover roasted sweet potatoes


  1. Preheat the oven to 350 degrees F and line a baking sheet with foil or parchment paper.
  2. In a small bowl, whisk together the mustard and honey to combine.
  3. Place the salmon fillets onto the breaking sheet and spoon the honey mustard mixture generously over each fillet.  Put the fillets in the oven and cook for 10 minutes per inch thickness or until desired doneness.
  4. While salmon cooks, add a little water to a pot, about 1 inch deep, and bring to a boil.  Once boiling, place a steamer basket in the pot, add the broccoli into the steamer basket, cover with the lid and allow broccoli to steam about 5 minutes or until fork tender.
  5. While broccoli cooks, reheat the sweet potatoes in the microwave.
  6. Once everything is done cooking, place piece of salmon, steamed broccoli and sweet potatoes to the plate.  Squeeze fresh lemon juice over broccoli, if desired and enjoy!

BTD MEAL PLAN WEEK 4 - Sweet & Savory Chicken Panini


An Ellie Krieger Recipe


  • 1 tablespoon canola oil
  • 2 slices whole grain bread
  • 2 tablespoons stone ground Dijon mustard
  • About 1/2 cup sliced leftover maple mustard chicken
  • 1 small white onion, sliced into half moons
  • 1/2 cup fresh spinach leaves
  • 4 ounces of gruyere (or smoked gouda) cheese
  • 2 tablespoons stone ground Dijon mustard


  1. Heat 1 tablespoon of canola oil in a medium skillet on medium heat.
  2. Add the sliced onions and cook for about 20 minutes, stirring occasionally until the onions become soft, brown and caramelized.
  3. While the onions are cooking, preheat a panini grill.
  4. While the onions cook and grill preheats,  toast both slices of bread.
  5. Spread once slice of bread with 2 tablespoons stone ground Dijon mustard.
  6. Top the mustard with a layer of maple mustard chicken,
  7. Top the chicken with the fresh spinach leaves.
  8. Once done cooking, top spinach with about 1/4 cup (maybe a little more) sautéed onions, Top onions with slices of the gruyere cheese and top with the second slice of bread.
  9. Place sandwich in the preheated panini grill, press and cook until sandwich is pressed, warm and the cheese is melted.
  10. Serve with carrot sticks and hummus or a side of fruit and enjoy!


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  • Rachel M

    your sweet potatoes look all dried out

    • Kate Cancelmo

      Why would you write that? Goodness! They’re roasted sweet potatoes and look great!

      • Rachel M

        Silly girl you must not know anything about food photography

  • Meals in Heels MKT

    Looks delicious! I am loving this series. Keep it up girl!

  • Caitlin Hummer

    Yum! These look so tasty, I’m so happy you’re doing these posts!
    xo, Caitlin

  • Whitney West

    This one looks like it will be my favorite so far! Can’t wait to try the recipes next week!

  • Dang! These look so good! Loved the Insta story where your friend couldn’t find the chickpeas. Reminded me of when I first started eating them, and learned they’re the same as garbanzo beans. ;)

  • Grilled cheese croutons sound like such a game changer!!! I’ll definitely be trying out that soup recipe ASAP!

  • Sarah

    I love the maple mustard chicken thighs recipe! Taylor turned me on to it when we lived in Dallas and it’s been a favorite ever since. I actually made it this weekend!

  • mks43

    haven’t even read the recipes yet… can i just say how cute you look in this picture?! love your hair, always

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