Week 11 Meal Plan

Monday: Lentil cassoulet with turnips, kale & duck sausage

Tuesday: Tuna, fennel & white bean salad with lemon roasted potatoes

Wednesday: Tofu palak 'paneer' (spinach curry) with basmati & cauliflower rice pilaf

Thursday: Peruvian chicken with roasted sweet potato, quinoa, greens & aji verde sauce

Friday: Date night

Download the meal plan below:

Week 11.pdf

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1. Lentil Cassoulet with Turnips, Kale & Duck Sausage

Serves: 4 Prep Time: 20 min | Cook Time: 45 min

Ingredients:

• 1 tbsp olive oil

• 4 duck sausages, sliced into 1-inch rounds

• 1 yellow onion, diced

• 2 carrots, peeled and chopped

• 2 cloves garlic, minced

• 2 cups turnips, peeled and cubed

• 1 cup French green lentils, rinsed

• 1 tsp thyme (fresh or dried)

• 1 bay leaf

• 4 cups low-sodium chicken or vegetable broth

• 1 bunch lacinato kale, stems removed, leaves chopped

• Salt and pepper to taste

• Optional: splash of red wine vinegar for finishing

  
  

Instructions:

1. Heat olive oil in a Dutch oven. Add sliced duck sausage and brown on all sides. Remove and set aside.

2. In the same pot, sauté onion, carrot, and garlic for 5 minutes.

3. Add turnips, lentils, thyme, bay leaf, and broth. Bring to a boil, then reduce to a simmer. Cook covered for 25 minutes.

4. Add kale and browned sausage. Cook another 15–20 minutes, or until lentils and turnips are tender.

5. Adjust seasoning. Add a splash of red wine vinegar for brightness, if desired.

2. Tuna, Fennel & White Bean Salad with Lemon Roasted Potatoes

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

Ingredients:

For the salad:

• 2 cans high-quality tuna in olive oil, drained

• 1 bulb fennel, thinly sliced (reserve fronds for garnish)

• 1 can white beans (cannellini or great northern), drained and rinsed

• 1/4 red onion, thinly sliced

• 2 tbsp capers

• Juice of 1 lemon

• 3 tbsp olive oil

• Salt and pepper to taste

  
  

For the potatoes:

• 1 lb baby or fingerling potatoes, halved

• Zest and juice of 1 lemon

• 1 tbsp olive oil

• Salt and pepper

  
  

Instructions:

1. Preheat oven to 400°F. Toss potatoes with olive oil, lemon juice, zest, salt, and pepper. Roast for 25–30 minutes until golden and crispy.

2. In a large bowl, gently mix tuna, fennel, white beans, onion, and capers.

3. Whisk lemon juice and olive oil together, then toss with the salad. Season to taste.

4. Serve salad alongside warm roasted potatoes. Garnish with fennel fronds.

3. Tofu Palak 'Paneer' (Spinach Curry) with Basmati & Cauliflower Rice Pilaf

Serves: 4 Prep Time: 20 min | Cook Time: 35 min

Ingredients:

For the curry:

• 1 tbsp coconut oil or ghee

• 1 block firm tofu, pressed and cubed

• 1 small onion, chopped

• 3 cloves garlic, minced

• 1-inch piece ginger, grated

• 1 tsp cumin

• 1 tsp coriander

• 1 tsp garam masala

• 10 oz fresh spinach

• 1/2 cup coconut milk or cashew cream

• Salt to taste

  
  

For the pilaf:

• 1/2 cup basmati rice

• 1 cup cauliflower rice

• 1/2 tsp turmeric

• 1 tbsp olive oil

• Salt to taste

  
  

Instructions:

1. Sear tofu in a skillet until golden. Remove and set aside.

2. In the same skillet, heat oil. Sauté onion, garlic, and ginger until fragrant.

3. Add spices and toast for 1 minute. Add spinach and cook until wilted.

4. Blend spinach mixture with coconut milk until smooth. Return to pan and stir in tofu. Simmer 10 minutes.

5. Cook basmati rice according to package directions. In a separate pan, sauté cauliflower rice with olive oil and turmeric for 5 minutes. Fold into basmati and season with salt.

6. Serve tofu curry over the rice pilaf.

4. Peruvian Chicken with Roasted Sweet Potato, Quinoa, Greens & Aji Verde Sauce

Serves: 4 Prep Time: 25 min | Cook Time: 35 min

Ingredients:

For the chicken:

• 4 boneless skinless chicken thighs

• 1 tbsp olive oil

• 2 garlic cloves, minced

• 1 tbsp smoked paprika

• 1 tbsp ground cumin

• 2 tbsp lime juice

• Salt and pepper

  
  

For the sides:

• 2 medium sweet potatoes, cubed

• 1 tbsp olive oil

• 1 cup cooked quinoa

• 4 cups mixed greens or arugula

  
  

For the aji verde (green sauce):

• 1/2 cup Greek yogurt (or vegan alt)

• 1/2 cup cilantro, tightly packed

• 1 small jalapeño, seeded

• 1 clove garlic

• 1 tbsp olive oil

• 1 tbsp lime juice

• Salt to taste

  
  

Instructions:

1. Marinate chicken with olive oil, garlic, paprika, cumin, lime juice, salt, and pepper for at least 30 minutes.

2. Roast sweet potatoes at 400°F for 25–30 minutes until tender.

3. Sear chicken in a skillet or grill until cooked through, about 6–7 minutes per side.

4. Blend all aji verde ingredients until smooth.

5. To serve, plate chicken with quinoa, sweet potatoes, and greens. Drizzle with aji verde.