Week 10 Meal Plan

Monday: Lentil & roasted spring vegetable salad with garlic scape chimichurri steak

Tuesday: Pistachio pesto crusted salmon with roasted potatoes, brussels sprouts & carrots 

Wednesday: Chickpea & rainbow chard curry with herby riced cauliflower   

Thursday: Mediterranean pasta salad with greens + balsamic pan seared chicken

Friday: Date night

Download the meal plan below:

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1. Lentil & Roasted Spring Vegetable Salad with Garlic Scape Chimichurri Steak

Serves: 4 Prep Time: 20 min Cook Time: 30 min

Ingredients 

For the Salad:

• 1 cup French green lentils, rinsed

• 3 cups water or vegetable broth

• 1 bunch asparagus, trimmed and cut into thirds

• 4 radishes, sliced

• 1 cup baby carrots, halved lengthwise

• 2 tbsp olive oil

• Salt & pepper

  
  

For the Garlic Scape Chimichurri:

• 4 garlic scapes, chopped

• ½ cup fresh parsley

• ¼ cup fresh cilantro

• 2 tbsp red wine vinegar

• ½ cup olive oil

• Salt, to taste

For the Steak:

• 1 lb grass-fed flank steak

• Salt & pepper

• 1 tbsp olive oil

  
  

Instructions

1. Cook Lentils: In a saucepan, combine lentils and water. Bring to a boil, reduce heat, and simmer for 20–25 minutes until tender but not mushy. Drain and cool.

2. Roast Veggies: Preheat oven to 425°F. Toss asparagus, carrots, and radishes with olive oil, salt, and pepper. Roast for 20 minutes until golden and tender.

3. Make Chimichurri: Blend garlic scapes, herbs, vinegar, and olive oil until smooth. Season to taste.

4. Cook Steak: Season steak with salt and pepper. Heat a cast-iron skillet with olive oil over medium-high heat. Sear steak 3–4 min per side for medium rare. Rest and slice thinly.

5. Assemble: Layer lentils, roasted vegetables, and sliced steak. Drizzle generously with chimichurri. Serve warm or room temp.

2. Pistachio Pesto Crusted Salmon with Roasted Potatoes, Brussels Sprouts & Carrots

Serves: 4 Prep Time: 15 min Cook Time: 30 min

Ingredients: 

For the Pesto:

• ½ cup shelled pistachios

• 1 cup fresh basil

• 1 clove garlic

• ½ lemon, juiced

• ¼ cup olive oil

• Salt, to taste

  
  

For the Salmon:

• 4 salmon fillets (5–6 oz each)

• 1 tsp Dijon mustard

For the Vegetables:

• 1 lb baby potatoes, halved

• 1 lb brussels sprouts, halved

• 2 carrots, cut into sticks

• 2 tbsp olive oil

• Salt & pepper

  
  

Instructions

1. Roast Vegetables: Preheat oven to 400°F. Toss potatoes, sprouts, and carrots with olive oil, salt, and pepper. Spread on a baking sheet and roast for 30 minutes, flipping halfway.

2. Make Pistachio Pesto: Blend pistachios, basil, garlic, lemon juice, olive oil, and salt until coarse and spreadable.

3. Prepare Salmon: Place salmon on a parchment-lined sheet. Brush with Dijon mustard, then spread a generous layer of pistachio pesto.

4. Bake Salmon: Add to the oven for the last 12–15 minutes of vegetable roasting time. Bake until salmon flakes easily with a fork.

5. Serve: Plate salmon with roasted veggies and an extra dollop of pesto.

3. Chickpea & Rainbow Chard Curry with Herby Riced Cauliflower

Serves: 4 Prep Time: 15 min Cook Time: 25 min

Ingredients 

For the Curry:

• 1 tbsp coconut oil

• 1 small onion, diced

• 2 cloves garlic, minced

• 1 tbsp fresh ginger, grated

• 1 tbsp curry powder

• 1 tsp cumin

• ½ tsp turmeric

• 1 can (15 oz) chickpeas, drained

• 1 bunch rainbow chard, stems chopped, leaves shredded

• 1 can (13.5 oz) coconut milk

• Salt & pepper

For the Riced Cauliflower:

• 1 head cauliflower, riced or 1 bag frozen riced cauliflower

• 1 tbsp olive oil

• 2 tbsp chopped parsley

• 1 tbsp chopped mint

• Zest of ½ lemon

  
  

Instructions

1. Make Curry: In a large skillet, heat coconut oil. Sauté onion, garlic, and ginger until soft. Add spices and cook 1 min more. Stir in chickpeas and chard stems. Cook for 5 min. Add chard leaves and coconut milk. Simmer 10–15 minutes. Season to taste.

2. Make Riced Cauliflower: Sauté riced cauliflower in olive oil for 5–7 min until tender. Stir in herbs and lemon zest.

3. Serve: Spoon curry over riced cauliflower and garnish with extra herbs if desired.

4. Mediterranean Pasta Salad with Greens & Balsamic Pan-Seared Chicken

Serves: 4 Prep Time: 15 min Cook Time: 20 min

Ingredients 

For the Salad:

• 8 oz gluten-free pasta (rotini or penne)

• 1 cup cherry tomatoes, halved

• ½ cup kalamata olives, pitted

• ½ cucumber, sliced

• ¼ red onion, thinly sliced

• 2 cups arugula or mixed baby greens

• ¼ cup feta or dairy-free cheese (optional)

For the Chicken:

• 2 large chicken breasts, sliced into cutlets

• 2 tbsp balsamic vinegar

• 1 tbsp olive oil

• ½ tsp dried oregano

• Salt & pepper

For the Dressing:

• 2 tbsp olive oil

• 1 tbsp red wine vinegar

• ½ lemon, juiced

• 1 tsp Dijon mustard

• Salt & pepper

  
  

Instructions

1. Cook Pasta: Boil pasta until al dente. Drain and cool under cold water.

2. Cook Chicken: In a skillet, heat olive oil. Season chicken with balsamic, oregano, salt, and pepper. Sear 3–4 min per side until golden and cooked through. Let rest, then slice.

3. Assemble Salad: In a large bowl, toss cooked pasta, tomatoes, olives, cucumber, onion, and greens. Add cheese if using.

4. Make Dressing: Whisk together all dressing ingredients and toss with salad.

5. Serve: Top with sliced chicken and serve chilled or at room temperature.