Weekly Menu Plan

I am so thankful so many people enjoyed seeing the meal plan that was posted last week. I hope that the menu helped your family stay prepared and organized last week. The basics of meal planning takes a few steps: take 20 minutes to talk with your family about the week ahead, get input for everyone about what they would like to eat, include variety, keep it simple!!! Earthfare has chicken on sale this week so our menu has a little extra chicken in it than normal! Here is my handsome model, Porter, holding our dry-erase board meal plan for the week ahead. I make my grocery list from the weekly meal plan and shop either Saturday, Sunday, or Monday. Crazy busy weekend so I had to workout on the meal plan this morning! We typically make snacks (freezer yogurt pops, no bake energy balls,ect) on Sunday in anticipation of a busy week! Please feel free to email me with questions or comments!!!  If you would like me to design a specific meal plan for your family or if you are training for a specific event please email me at carolineward@bellsouth.net

Blessings, Caroline


Porter helping me with the menu this week!

Many of these recipes are on the TransFit blog in the food section(http://www.transfitathens.com/blog//food)! Here is one of my all time easy family favorites! (For leftovers I drain the chili and put the chicken and white beans in a tortilla for soft tacos).

Crockpot White Chicken Chili

Whie Chicken Chilli

Crockpot White Chicken Chili


  • 1 32-ounce box chicken stock(organic)
  • 5 cups cooked chicken (rotisserie or boiled)
  • 4 cans white beans, left undrained
  • 1 16-ounce jar salsa(use fresh salsa-- this the key)
  • 1 8-ounce block pepper jack cheese, grated
  • 2 teaspoon ground cumin
  • 2 cloves garlic, minced
  • Black or white pepper to taste
  • 1/2 cup finely crushed corn chips
  • Sour cream or greek , avocado & cilantro, for garnish

Yields: 6 servings


Place all ingredients except the corn chips in a crock pot. Cook on low 4-6 for  until the cheese is melted. (you can always add cheese at end)

Chili may also be cooked on the stove top over medium-high heat until cheese is melted.

When the chili is ready, add the crushed corn chips, if using, and simmer for 10 minutes to thicken. Garnish with more chips, cheese and/or sour cream and serve. ENJOY!!!