Week 12 Meal Plan

Monday: South Indian lentil & vegetable curry with spinach rice

Tuesday: Beef kofta bowls with millet, greens, cucumber, radish, sumac pickled onions & mint yogurt dressing

Wednesday: Chimichurri & feta chicken meatballs with sautéed yellow squash, kale & white beans 

Thursday: Slow-roasted salmon puttanesca with burst tomatoes & lemon herbed orzo 

Friday: Date Night

Download meal plan below:

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South Indian Lentil & Vegetable Curry with Spinach Rice

Servings: 4Prep Time: 15 minutes

Cook Time: 30 minutes

Total Time: 45 minutes

Ingredients – Curry:

• 2 tablespoons vegetable oil

• 1 large onion, diced

• 1 tablespoon grated fresh ginger

• 1 tablespoon garlic, minced

• 1½ teaspoons ground cumin

• 1 teaspoon ground coriander

• ½ teaspoon chili powder

• 1 cup red lentils, rinsed

• 3 cups mixed vegetables (carrots, cauliflower, peas)

• 4 cups water

• ¼ cup chopped cilantro

• Salt to taste

  
  

Ingredients – Spinach Rice:

• 1 tablespoon vegetable oil

• 1 cup basmati rice, rinsed

• 2 cups spinach leaves, chopped

• 2 cups water

• Salt to taste

  
  

Instructions:

1. Curry: In a pot, heat oil and sauté onion until translucent. Add ginger, garlic, and spices. Cook for 1 minute. Add lentils, vegetables, and water. Simmer for 20–25 minutes until lentils are soft. Stir in cilantro and adjust salt.

2. Spinach Rice: Heat oil in a saucepan, add rice and toast for 2 minutes. Add water, salt, and spinach. Bring to a boil, cover, and reduce to simmer for 15 minutes or until water is absorbed. Fluff before serving.

   
   

Beef Kofta Bowls with Millet, Greens, Cucumber, Radish, Sumac Pickled Onions & Mint Yogurt Dressing

Servings: 4

Prep Time: 20 minutes

Cook Time: 25 minutes

Total Time: 45 minutes

Ingredients – Beef Kofta:

• 1 lb ground beef

• 2 tablespoons grated onion

• 3 garlic cloves, minced

• 1 teaspoon ground cumin

• 1 teaspoon ground coriander

• ½ teaspoon ground cinnamon

• ½ teaspoon salt

• ¼ teaspoon black pepper

  
  

Ingredients – Millet:

• 1 cup millet, rinsed

• 2 cups water

• Salt to taste

  
  

Ingredients – Pickled Onions:

• ½ red onion, thinly sliced

• 1 tablespoon red wine vinegar

• ¼ teaspoon salt

• ½ teaspoon sumac

  
  

Vegetable Toppings:

• 4 cups mixed greens (kale, spinach, arugula)

• 1 cup cucumber, sliced

• 4 radishes, thinly sliced

  
  

Mint Yogurt Dressing:

• ½ cup plain yogurt

• ¼ cup chopped fresh mint

• 1 tablespoon lemon juice

• 1 garlic clove, minced

  
  

Instructions:

1. Beef Kofta: Combine ingredients and form into small patties. Cook in a skillet over medium heat until browned and cooked through, about 10–12 minutes.

2. Millet: Bring millet, water, and salt to a boil. Cover, reduce heat, and simmer for 18–20 minutes.

3. Pickled Onions: Combine sliced onions, vinegar, salt, and sumac. Let sit for 15 minutes.

4. Dressing: Mix yogurt, mint, lemon juice, and garlic.

5. Assemble Bowls: Layer millet, greens, veggies, kofta, pickled onions, and drizzle with dressing.

   
   

Chimichurri & Feta Chicken Meatballs with Sautéed Yellow Squash, Kale & White Beans

Servings: 4

Prep Time: 25 minutes

Cook Time: 25 minutes

Total Time: 50 minutes

Ingredients – Chimichurri:

• ½ cup chopped fresh parsley

• ½ cup chopped fresh cilantro

• 3 tablespoons red wine vinegar

• 2 garlic cloves, minced

• ½ teaspoon dried oregano

• ½ teaspoon red pepper flakes

• ½ cup olive oil

• Salt to taste

  
  

Ingredients – Chicken Meatballs:

• 1 lb ground chicken

• ¾ cup breadcrumbs

• ½ cup crumbled feta cheese

• 1 egg

• 1 teaspoon salt

  
  

Vegetable Sauté:

• 2 yellow squash, sliced

• 2 cups kale, chopped

• 1 can white beans, drained and rinsed

• 1 tablespoon olive oil

• Salt and pepper to taste

  
  

Instructions:

1. Chimichurri: Blend or whisk all ingredients until combined.

2. Meatballs: Mix chicken, breadcrumbs, feta, egg, and salt. Form into balls and bake at 400°F for 18–20 minutes or pan-fry until golden and cooked through.

3. Vegetables: In a skillet, heat olive oil and sauté squash for 5 minutes. Add kale and beans. Cook until kale is wilted and beans are warmed. Season to taste.

4. Serve meatballs over veggies with chimichurri on top.

   
   

Slow Roasted Salmon Puttanesca with Burst Tomatoes & Lemon Herbed Orzo

Servings: 4

Prep Time: 15 minutes

Cook Time: 25 minutes

Total Time: 40 minutes

Ingredients – Salmon Puttanesca:

• 4 salmon fillets

• 1 pint cherry tomatoes

• ⅓ cup chopped Kalamata olives

• 2 tablespoons capers, drained

• 3 tablespoons olive oil

• 1 teaspoon dried oregano

• ½ teaspoon red pepper flakes

• Salt to taste

  
  

Ingredients – Lemon Herbed Orzo:

• 1½ cups orzo pasta

• 3 cups water or broth

• Zest and juice of 1 lemon

• 2 tablespoons chopped parsley

• Salt to taste

  
  

Instructions:

1. Salmon: Preheat oven to 300°F. Place salmon in a baking dish with tomatoes, olives, capers, olive oil, oregano, red pepper, and salt. Roast for 25 minutes or until salmon is just cooked and tomatoes are blistered.

2. Orzo: Cook orzo in salted water or broth. Drain and toss with lemon zest, juice, parsley, and salt.

3. Serve salmon and vegetables over lemon orzo.