Week 1 Meal Plan
- Alicia Gromicko
- May 1
- 6 min read
1. Miso ground tofu & shiitake stir fry lettuce wraps with coconut lime rice
2. Pesto chicken meatballs with garlicky spaghetti squash & roasted green vegetables
3. BBQ glazed black bean burgers with sweet potato wedges & southwest quinoa salad
4. Chimichurri baked white fish with roasted carrot, lentil & date salad
5. Salmon burgers with kale & whole grain mustard + dill potato salad
6. Chickpea & spinach coconut curry with basmati rice pilaf
7. Balsamic-glazed chicken with roasted mushrooms, eggplant & broccoli pesto pasta (gf/vegetable-based)
Download the meal plan below:
1. Miso Ground Tofu & Shiitake Stir Fry Lettuce Wraps with Coconut Lime Rice
Serves: 4 Vegan & Gluten-Free
Ingredients: For the stir fry:
1 block firm tofu, crumbled
2 cups shiitake mushrooms, sliced
2 tbsp white miso paste
1 tbsp tamari (or soy sauce if not GF)
1 tbsp rice vinegar
1 tbsp sesame oil
2 cloves garlic, minced
1 tbsp grated fresh ginger
1 tbsp maple syrup
Butter lettuce or romaine leaves for wrapping
Sliced scallions + sesame seeds for garnish
For the rice:
1 cup jasmine or basmati rice
1 cup coconut milk + ¾ cup water
Zest and juice of 1 lime
Pinch of salt
Instructions:
Cook rice in coconut milk, water, lime zest, and salt. Fluff and add lime juice once done.
In a skillet, heat sesame oil and sauté mushrooms until tender. Add garlic, ginger, and tofu.
Stir in miso, tamari, vinegar, and maple syrup. Cook until caramelized.
Serve in lettuce wraps with rice and garnish with scallions and sesame seeds.
2. Pesto Chicken Meatballs with Garlicky Spaghetti Squash & Roasted Green Veggies
Serves: 4 Gluten-Free
Ingredients: Meatballs:
1 lb ground chicken
2 tbsp pesto (store-bought or homemade)
1 egg
¼ cup grated parmesan
Salt & pepper to taste
Spaghetti Squash:
1 medium spaghetti squash
1 tbsp olive oil
3 cloves garlic, minced
Roasted Veggies:
2 cups broccoli
1 zucchini, sliced
1 bunch asparagus, trimmed
Olive oil, salt, and pepper
Instructions:
Preheat oven to 400°F. Halve and bake spaghetti squash cut-side down for 35–40 min.
Mix meatball ingredients and form into 1-inch balls. Bake on a parchment-lined tray for 18–20 min.
Roast vegetables with olive oil, salt, and pepper for 25 minutes.
Scrape squash into strands, sauté with garlic in olive oil for 3 min.
Plate with meatballs, squash, and veggies. Drizzle with more pesto if desired.
3. BBQ Glazed Black Bean Burgers with Sweet Potato Wedges & Southwest Quinoa Salad
Serves: 4 Vegan & Gluten-Free
Ingredients: Black Bean Burgers:
2 cans black beans, rinsed and mashed
½ cup oats or GF breadcrumbs
2 tbsp BBQ sauce + more for brushing
1 tbsp flaxseed meal + 3 tbsp water (egg replacer)
1 tsp smoked paprika
½ tsp cumin
Sweet Potatoes:
2 large sweet potatoes, cut into wedges
Olive oil, paprika, salt
Quinoa Salad:
1 cup cooked quinoa
1 cup corn
1 red bell pepper, diced
½ red onion, minced
¼ cup chopped cilantro
Juice of 1 lime + olive oil
Instructions:
Preheat oven to 425°F. Toss sweet potatoes in oil and roast 30–35 min.
Mix burger ingredients, form patties, and bake 20 min, flipping halfway. Brush with BBQ sauce.
Mix quinoa salad ingredients and chill.
Serve burgers on buns or lettuce with salad and wedges.
4. Chimichurri Baked White Fish with Roasted Carrot, Lentil & Date Salad
Serves: 4 Gluten-Free, Dairy-Free
Ingredients: Fish:
4 white fish fillets (cod, halibut, or sole)
Salt, pepper, olive oil
½ cup chimichurri (parsley, garlic, olive oil, vinegar, chili flakes)
Salad:
1 cup green or brown lentils, cooked
3 large carrots, sliced and roasted
6 dates, chopped
Arugula or spinach
Dressing: olive oil, lemon juice, salt, cumin
Instructions:
Preheat oven to 375°F. Brush fish with olive oil, salt, and bake 12–15 min. Top with chimichurri.
Roast carrots at 400°F until golden (25 min).
Mix lentils, carrots, dates, and greens with dressing.
Serve fish over salad.
5. Salmon Burgers with Kale & Whole Grain Mustard + Dill Potato Salad
Serves: 4 Gluten-Free Option
Ingredients: Salmon Burgers:
1 lb fresh or canned salmon
1 egg
¼ cup almond flour (or GF breadcrumbs)
1 tbsp Dijon mustard
Salt & pepper
Potato Salad:
1½ lb baby potatoes, halved
¼ cup mayo or vegan mayo
2 tbsp whole grain mustard
2 tbsp chopped dill
Salt, pepper, lemon juice
Kale:
1 bunch kale, sautéed in olive oil and garlic
Instructions:
Boil potatoes until fork-tender. Drain and mix with dressing.
Mix salmon burger ingredients, form patties, and cook 3–4 minutes per side in the skillet.
Sauté kale. Serve with salmon burgers and potato salad.
6. Chickpea & Spinach Coconut Curry with Basmati Rice Pilaf
Serves: 4 Vegan & Gluten-Free
Ingredients: Curry:
1 can chickpeas
1 can full-fat coconut milk
1 onion, chopped
3 cloves garlic
1 tbsp grated ginger
1 tbsp curry powder
1 tsp turmeric
3 cups spinach
Salt to taste
Rice Pilaf:
1 cup basmati rice
2 tbsp chopped onion
1 tbsp coconut oil
¼ tsp cumin seeds
2 cups water or broth
Instructions:
Sauté onion, garlic, and ginger in coconut oil. Add curry powder, turmeric, and chickpeas.
Stir in coconut milk, simmer, add spinach at the end.
For pilaf, sauté onion + cumin seeds, add rice and water. Cook until fluffy.
Serve curry over rice.
7. Balsamic Glazed Chicken with Roasted Mushrooms, Eggplant & Broccoli Pesto Pasta
Serves: 4 Gluten-Free, Grain-Free
Ingredients: Chicken:
1 lb chicken breasts
¼ cup balsamic vinegar
1 tbsp olive oil
1 tbsp honey or coconut nectar
Salt & pepper
Veggies:
2 cups mushrooms
1 small eggplant, cubed
2 cups broccoli florets
Pasta:
8 oz veggie-based pasta (zucchini, chickpea, or lentil pasta)
⅓ cup broccoli pesto (blended broccoli, garlic, lemon juice, olive oil, nutritional yeast or parmesan)
Instructions:
Roast mushrooms, eggplant, and broccoli at 400°F for 25–30 min.
Pan-sear chicken in balsamic glaze mixture until cooked through and caramelized.
Cook pasta and toss with pesto. Add roasted veggies.
Slice chicken and serve over pasta.
8. Honey Buffalo Roasted Cauliflower & Chickpea Salad with Avocado Ranch
Serves: 4 Vegetarian, Gluten-Free
Ingredients: Cauliflower & Chickpeas:
1 head cauliflower, cut into florets
1 can chickpeas, rinsed
¼ cup buffalo sauce
1 tbsp honey
1 tbsp olive oil
Salad:
Chopped romaine
Shredded kale
Shredded cabbage
Pickled red onions
Avocado slices
Avocado Ranch:
½ avocado
¼ cup Greek yogurt or vegan alt
1 garlic clove
2 tbsp chopped dill
1 tbsp lemon juice
Salt & water to thin
Instructions:
Toss cauliflower & chickpeas with oil, buffalo sauce & honey. Roast at 425°F for 25–30 min.
Blend ranch ingredients until smooth.
Assemble salad with greens, warm veggies, onions, avocado, and drizzle with ranch.
9. Braised White Beans with Collards, Fennel, Pecorino & Italian Sausage
Serves: 4 Gluten-Free
Ingredients:
1 lb Italian sausage (chicken or pork)
2 cans cannellini beans, rinsed
1 fennel bulb, thinly sliced
1 bunch collard greens, chopped
½ onion, chopped
2 cloves garlic
1 cup broth
¼ cup grated pecorino
Olive oil, chili flakes, salt
Instructions:
Brown sausage and set aside.
In same pot, sauté onion, garlic, fennel. Add beans, broth, and collards.
Simmer until greens are soft and liquid reduces (20–25 min). Add sausage back.
Top with pecorino and serve with crusty GF bread.
I'll create a comprehensive shopping list organized by category based on all nine recipes from your meal plan. This will help make your grocery shopping more efficient.
Complete Shopping List
Produce
Butter lettuce or romaine leaves
Scallions
Limes (at least 3)
Fresh ginger root
Garlic (at least 1 head)
Spaghetti squash (1 medium)
Broccoli (3-4 cups)
Zucchini (1)
Asparagus (1 bunch)
Sweet potatoes (2 large)
Red bell pepper (1)
Red onion (1)
Cilantro (1 bunch)
Carrots (3 large)
Arugula or spinach
Dates (6)
Kale (2 bunches)
Baby potatoes (1.5 lbs)
Fresh dill
Spinach (3 cups)
Mushrooms (4+ cups)
Eggplant (1 small)
Cauliflower (1 head)
Romaine lettuce
Cabbage (for shredding)
Avocado (2)
Collard greens (1 bunch)
Fennel bulb (1)
Lemon (1-2)
Protein
Firm tofu (1 block)
Ground chicken (1 lb)
Black beans (2 cans)
White fish fillets (4, cod/halibut/sole)
Salmon (1 lb fresh or canned)
Chickpeas (3 cans)
Chicken breasts (1 lb)
Italian sausage (1 lb)
Grains & Legumes
Jasmine or basmati rice (2 cups)
Quinoa (1 cup)
Oats or GF breadcrumbs
Green or brown lentils (1 cup)
Almond flour (1/4 cup)
Veggie-based pasta (8 oz - zucchini, chickpea, or lentil)
Cannellini beans (2 cans)
Dairy & Alternatives
Parmesan cheese (for grating)
Eggs (2)
Coconut milk (2 cans)
Greek yogurt (or vegan alternative)
Pecorino cheese (for grating)
Pantry Items
White miso paste
Tamari or soy sauce
Rice vinegar
Sesame oil
Maple syrup
Pesto (store-bought or ingredients to make homemade)
BBQ sauce
Flaxseed meal
Smoked paprika
Cumin (seeds and ground)
Olive oil
Paprika
Dijon mustard
Whole grain mustard
Mayonnaise (or vegan alternative)
Curry powder
Turmeric
Balsamic vinegar
Honey or coconut nectar
Nutritional yeast (optional)
Buffalo sauce
Broth (1+ cup)
Chili flakes
Salt and pepper
Optional
Buns for burgers
Gluten-free bread to serve with white bean dish
This shopping list includes everything you'll need for all nine recipes in your meal plan. You may already have some pantry staples on hand, so feel free to check your kitchen before shopping. Additionally, some ingredients (like garlic, olive oil, and spices) are used across multiple recipes, so I've consolidated the quantities.
Everything can be made ahead and stored in glass containers.
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