Week 1 Meal Plan

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:

Week 1.pdf

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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:

1. Cook rice in coconut milk, water, lime zest, and salt. Fluff and add lime juice once done.

2. In a skillet, heat sesame oil and sauté mushrooms until tender. Add garlic, ginger, and tofu.

3. Stir in miso, tamari, vinegar, and maple syrup. Cook until caramelized.

4. 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:

1. Preheat oven to 400°F. Halve and bake spaghetti squash cut-side down for 35–40 min.

2. Mix meatball ingredients and form into 1-inch balls. Bake on a parchment-lined tray for 18–20 min.

3. Roast vegetables with olive oil, salt, and pepper for 25 minutes.

4. Scrape squash into strands, sauté with garlic in olive oil for 3 min.

5. 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:

1. Preheat oven to 425°F. Toss sweet potatoes in oil and roast 30–35 min.

2. Mix burger ingredients, form patties, and bake 20 min, flipping halfway. Brush with BBQ sauce.

3. Mix quinoa salad ingredients and chill.

4. 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:

1. Preheat oven to 375°F. Brush fish with olive oil, salt, and bake 12–15 min. Top with chimichurri.

2. Roast carrots at 400°F until golden (25 min).

3. Mix lentils, carrots, dates, and greens with dressing.

4. 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:

1. Boil potatoes until fork-tender. Drain and mix with dressing.

2. Mix salmon burger ingredients, form patties, and cook 3–4 minutes per side in the skillet.

3. 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:

1. Sauté onion, garlic, and ginger in coconut oil. Add curry powder, turmeric, and chickpeas.

2. Stir in coconut milk, simmer, add spinach at the end.

3. For pilaf, sauté onion + cumin seeds, add rice and water. Cook until fluffy.

4. 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:

1. Roast mushrooms, eggplant, and broccoli at 400°F for 25–30 min.

2. Pan-sear chicken in balsamic glaze mixture until cooked through and caramelized.

3. Cook pasta and toss with pesto. Add roasted veggies.

4. 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:

1. Toss cauliflower & chickpeas with oil, buffalo sauce & honey. Roast at 425°F for 25–30 min.

2. Blend ranch ingredients until smooth.

3. 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:

1. Brown sausage and set aside.

2. In same pot, sauté onion, garlic, fennel. Add beans, broth, and collards.

3. Simmer until greens are soft and liquid reduces (20–25 min). Add sausage back.

4. 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.

Glass containers.

Dressing bottles.