Week 13 Meal Plan
- Alicia Gromicko
- Aug 5
- 10 min read
Monday: Sweet corn risotto with tarragon baked chicken thighs
Tuesday: Balsamic-glazed salmon with summer vegetable & field pea succotash
Wednesday: Lemongrass pork meatballs with rice noodles, carrot, cucumber, crispy shallots & Thai sweet fish sauce
Thursday: Curried tuna salad | Chopped kale chard salad with pecorino, walnuts & golden raisins
Friday: Mediterranean lentil salad with feta, turkey meatballs & garlic white bean hummus
Saturday: Chickpea & red lentil coconut curry with spinach rice
Download the mealplan below:
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1. Sweet Corn Risotto with Tarragon Baked Chicken Thighs
A creamy, decadent risotto studded with sweet summer corn, perfectly complemented by juicy, aromatic chicken thighs with a hint of anise-like tarragon. A sophisticated yet comforting meal.
Yields: 4 servings
Prep time: 15 minutes
Cook time: 40 minutes
Ingredients
For the Tarragon Baked Chicken Thighs:
4 bone-in, skin-on chicken thighs
2 tablespoons olive oil
2 tablespoons chopped fresh tarragon (or 2 teaspoons dried)
1 teaspoon garlic powder
Salt and freshly ground black pepper to taste
Juice of 21 lemon
For the Sweet Corn Risotto:
6 cups chicken or vegetable broth, kept warm in a saucepan
2 tablespoons olive oil
1 large shallot, finely chopped
2 cloves garlic, minced
1 1/2 cups Arborio rice
1/2 cup dry white wine (like Pinot Grigio or Sauvignon Blanc)
2 cups fresh or frozen corn kernels
1/2 cup grated Parmesan cheese
2 tablespoons unsalted butter
Salt and freshly ground black pepper to taste
Instructions
Prepare the Chicken: Preheat your oven to 400∘F (200∘C). Pat the chicken thighs dry with a paper towel. In a bowl, toss the chicken with olive oil, fresh tarragon, garlic powder, salt, and pepper until evenly coated.
Bake the Chicken: Arrange the chicken thighs skin-side up in a baking dish or on a rimmed baking sheet. Bake for 30-35 minutes, or until the skin is crispy and golden and the internal temperature reaches 165∘F (74∘C). Squeeze fresh lemon juice over the chicken right before serving.
Start the Risotto: While the chicken bakes, heat the olive oil in a large, heavy-bottomed pot or Dutch oven over medium heat. Add the chopped shallot and cook until softened, about 3-4 minutes. Add the minced garlic and cook for another minute until fragrant.
Toast the Rice: Add the Arborio rice to the pot and stir constantly for about 2 minutes, until the edges of the grains look translucent.
Deglaze and Cook: Pour in the white wine and stir until it's completely absorbed. Begin adding the warm broth, one ladleful (∼21 cup) at a time, stirring frequently. Wait until each addition of broth is almost fully absorbed before adding the next. Continue this process for about 15-18 minutes.
Finish the Risotto: With the last ladle of broth, stir in the corn kernels. Continue cooking until the rice is al dente (creamy but with a slight bite). Remove from heat and stir in the Parmesan cheese and butter. Season with salt and pepper to taste.
Serve: Divide the sweet corn risotto among four plates and top each with a tarragon baked chicken thigh.
2. Balsamic Glazed Salmon with Summer Vegetable & Field Pea Succotash
A vibrant, healthy dish perfect for a summer evening. The rich, flaky salmon with its sweet and tangy glaze pairs beautifully with a fresh, textured succotash.
Yields: 2 servings
Prep time: 15 minutes
Cook time: 20 minutes
Ingredients
For the Balsamic Glazed Salmon:
2 (6-ounce) salmon fillets, skin-on or off
1 tablespoon olive oil
Salt and freshly ground black pepper
41 cup balsamic vinegar
1 tablespoon honey or maple syrup
For the Succotash:
1 tablespoon olive oil
1 small zucchini, diced
1 red bell pepper, diced
1 shallot, finely chopped
1 cup fresh or frozen field peas (or sub lima beans/edamame)
1 cup fresh or frozen corn kernels
2 tablespoons chopped fresh basil or parsley
Juice of 21 lemon
Salt and freshly ground black pepper
Instructions
Prepare the Salmon: Pat the salmon fillets dry. Season both sides with salt and pepper.
Make the Balsamic Glaze: In a small saucepan, bring the balsamic vinegar and honey to a simmer over medium heat. Let it reduce for 4-6 minutes, stirring occasionally, until it has thickened enough to coat the back of a spoon. Set aside.
Start the Succotash: In a large skillet, heat 1 tablespoon of olive oil over medium-high heat. Add the shallot and cook for 2 minutes until softened. Add the zucchini and red bell pepper and cook for 4-5 minutes until tender-crisp.
Finish the Succotash: Stir in the field peas and corn and cook for another 2-3 minutes until heated through. Remove from heat and stir in the fresh basil, lemon juice, salt, and pepper. Keep warm.
Cook the Salmon: While the succotash finishes, heat 1 tablespoon of olive oil in a separate non-stick skillet over medium-high heat. Place the salmon fillets skin-side down (if applicable) and cook for 4-5 minutes, until the skin is crispy.
Glaze and Serve: Flip the salmon and cook for another 2-4 minutes, depending on thickness. During the last minute of cooking, brush the balsamic glaze generously over the top of the fillets.
Plate: Serve the balsamic-glazed salmon over a bed of the summer vegetable succotash.
3. Lemongrass Pork Meatballs with Rice Noodles & Thai Sweet Fish Sauce
A fresh and flavor-packed Vietnamese-inspired noodle bowl. The savory meatballs, cool vegetables, and addictive sweet, salty, and tangy sauce (Nuoc Cham) create a perfect harmony of flavors and textures.
Yields: 4 servings
Prep time: 25 minutes
Cook time: 15 minutes
Ingredients
For the Pork Meatballs:
1 lb ground pork
2 stalks lemongrass, tough outer layers removed, tender part minced
3 cloves garlic, minced
1 shallot, minced
1 tablespoon fish sauce
1 teaspoon sugar
1/2 teaspoon black pepper
1 tablespoon neutral oil (for cooking)
For the Noodle Bowl:
8 ounces thin rice vermicelli noodles
2 medium carrots, julienned or shredded
1 large cucumber, thinly sliced or julienned
1 cup fresh mint leaves
1 cup fresh cilantro leaves
1/2 cup crispy fried shallots (store-bought or homemade)
For the Thai Sweet Fish Sauce (Nuoc Cham):
1/2 cup warm water
3 tablespoons sugar
1/4 cup fish sauce
1/4 cup fresh lime juice
1-2 Thai chilies, thinly sliced (optional)
2 cloves garlic, minced
Instructions
Make the Nuoc Cham: In a bowl, combine the warm water and sugar. Stir until the sugar is completely dissolved. Add the fish sauce, lime juice, minced garlic, and chilies (if using). Stir well and set aside. This can be made ahead.
Cook the Noodles: Cook the rice vermicelli according to package directions. Drain and rinse thoroughly with cold water to stop the cooking process and remove excess starch. Set aside.
Form the Meatballs: In a medium bowl, combine the ground pork, minced lemongrass, garlic, shallot, fish sauce, sugar, and pepper. Mix with your hands until just combined, but do not overwork. Form the mixture into 1-inch meatballs.
Cook the Meatballs: Heat the oil in a large skillet over medium-high heat. Add the meatballs and cook for 8-10 minutes, turning occasionally, until browned on all sides and cooked through.
Assemble the Bowls: Divide the cooked noodles among four bowls. Top with the shredded carrots, cucumber, fresh mint, and cilantro.
Serve: Place the warm meatballs on top of the vegetables. Drizzle generously with the Nuoc Cham dressing and sprinkle with crispy fried shallots before serving.
4. Curried Tuna Salad & Chopped Kale-Chard Salad
Two powerhouse salads that can be enjoyed separately or together. The creamy, spiced tuna salad offers a rich counterpoint to the vibrant, crunchy, and nutrient-dense kale salad.
Yields: 2-3 servings
Prep time: 20 minutes
Cook time: 0 minutes
Ingredients
For the Curried Tuna Salad:
2 (5-ounce) cans of high-quality tuna, drained well
1/3 cup mayonnaise or plain Greek yogurt
2 ribs celery, finely diced
1/4 red onion, finely diced
1 tablespoon curry powder
1 tablespoon fresh lime juice
Salt and pepper to taste
Optional: 2 tablespoons chopped cilantro
For the Chopped Kale-Chard Salad:
4 cups chopped kale, tough stems removed
2 cups chopped Swiss chard
1/3 cup walnuts, toasted and roughly chopped
1/4 cup shaved Pecorino cheese
1/4 cup golden raisins
For the Lemon Vinaigrette:
3 tablespoons extra virgin olive oil
1 1/2 tablespoons fresh lemon juice
1 teaspoon Dijon mustard
Salt and pepper to taste
Instructions
Make the Tuna Salad: In a medium bowl, flake the drained tuna with a fork. Add the mayonnaise (or yogurt), diced celery, red onion, curry powder, lime juice, and cilantro (if using). Mix until well combined. Season with salt and pepper to taste. Refrigerate until ready to serve.
Make the Vinaigrette: In a small jar or bowl, whisk together the olive oil, lemon juice, Dijon mustard, salt, and pepper until emulsified.
Prepare the Kale-Chard Salad: Place the chopped kale and chard in a large bowl. Pour about half of the vinaigrette over the greens. Using your hands, massage the dressing into the leaves for 1-2 minutes. This crucial step tenderizes the greens and makes them more pleasant to eat.
Combine and Serve: Add the toasted walnuts, shaved Pecorino, and golden raisins to the massaged greens. Drizzle with the remaining dressing and toss to combine.
Plate: Serve a scoop of the curried tuna salad alongside the chopped kale-chard salad. The tuna salad is also excellent in a sandwich or with crackers.
5. Mediterranean Lentil Salad with Feta Turkey Meatballs & Garlic White Bean Hummus
A hearty, protein-packed salad that’s bursting with Mediterranean flavors. Savory turkey meatballs, an earthy lentil salad, and creamy hummus make for a satisfying and healthy meal.
Yields: 4 servings
Prep time: 20 minutes
Cook time: 20 minutes
Ingredients
For the Feta Turkey Meatballs:
1 lb ground turkey
1/2 cup crumbled feta cheese
1/4 cup breadcrumbs
1 egg, lightly beaten
2 cloves garlic, minced
1 teaspoon dried oregano
Salt and pepper to taste
1 tablespoon olive oil
For the Lentil Salad:
1 1/2 cups cooked brown or green lentils (canned and rinsed, or cooked from dry)
1 English cucumber, diced
1 cup cherry tomatoes, halved
1/2 red onion, thinly sliced
1/4 cup chopped fresh parsley
3 tablespoons olive oil
2 tablespoons red wine vinegar
Salt and pepper to taste
For the Garlic White Bean Hummus:
1 (15-ounce) can cannellini beans, rinsed and drained
2-3 cloves garlic
3 tablespoons tahini
3 tablespoons fresh lemon juice
2 tablespoons olive oil
2-4 tablespoons water, as needed
Salt to taste
Instructions
Make the Hummus: In a food processor, combine the cannellini beans, garlic, tahini, lemon juice, and olive oil. Blend until smooth. Add water, 1 tablespoon at a time, until it reaches your desired consistency. Season with salt. Transfer to a bowl and set aside.
Make the Meatballs: Preheat oven to 400∘F (200∘C). In a bowl, gently mix the ground turkey, feta, breadcrumbs, egg, garlic, oregano, salt, and pepper. Form into 1-inch meatballs. Heat olive oil in an oven-safe skillet over medium-high heat. Sear the meatballs until browned on a few sides (about 4 minutes). Transfer the skillet to the oven and bake for 10-12 minutes, or until cooked through.
Assemble the Lentil Salad: While the meatballs bake, combine the cooked lentils, cucumber, cherry tomatoes, red onion, and parsley in a large bowl.
Dress the Salad: In a small bowl, whisk together the olive oil and red wine vinegar. Pour over the lentil mixture and toss to combine. Season with salt and pepper.
Serve: Divide the lentil salad among plates. Top with the feta turkey meatballs and a generous dollop of the garlic white bean hummus.
6. Chickpea & Red Lentil Coconut Curry with Spinach Rice
A fragrant, creamy, and deeply satisfying vegan curry. The red lentils melt down to create a thick, luscious sauce, while the chickpeas provide a wonderful bite. Served over vibrant spinach rice, it's a complete and comforting meal.
Yields: 4 servings
Prep time: 10 minutes
Cook time: 30 minutes
Ingredients
For the Coconut Curry:
1 tablespoon coconut oil or neutral oil
1 large onion, chopped
3 cloves garlic, minced
1 tablespoon grated fresh ginger
2 tablespoons curry powder
1 teaspoon ground turmeric
1/2 teaspoon ground cumin
1 cup red lentils, rinsed
1 (15-ounce) can chickpeas, rinsed and drained
1 (13.5-ounce) can full-fat coconut milk
2 cups vegetable broth
Juice of 1 lime
Fresh cilantro, for garnish
For the Spinach Rice:
1 1/2 cups basmati rice, rinsed
2 3/4 cups water
5 ounces fresh spinach
1 clove garlic, minced
1 tablespoon olive oil
Salt to taste
Instructions
Start the Curry: Heat the coconut oil in a large pot or Dutch oven over medium heat. Add the onion and cook until soft, about 5-7 minutes. Add the garlic and ginger and cook for 1 minute more until fragrant.
Bloom the Spices: Stir in the curry powder, turmeric, and cumin. Cook for 30 seconds, stirring constantly, until the spices are toasted and aromatic.
Simmer the Curry: Add the rinsed red lentils, chickpeas, coconut milk, and vegetable broth. Bring to a boil, then reduce the heat to low, cover, and let it simmer for 20-25 minutes, or until the lentils are tender and have thickened the curry.
Make the Spinach Rice: While the curry simmers, cook the rice. You can use a rice cooker or the stovetop method (bring rice and water to a boil, cover, reduce heat to low, and cook for 15 minutes). Once cooked, let it rest, covered, for 10 minutes.
Wilt the Spinach: Heat olive oil in a skillet over medium heat. Add the minced garlic and cook for 30 seconds. Add the fresh spinach in batches and cook until it's completely wilted. Season with salt.
Combine Rice and Spinach: Fluff the cooked rice with a fork. Gently fold the wilted spinach mixture into the rice until evenly distributed.
Finish and Serve: Once the curry is done, stir in the fresh lime juice. Taste and adjust seasoning if necessary. Serve the chickpea and red lentil curry over the spinach rice, garnished with fresh cilantro.
Here’s a complete grocery list organized by category based on the six recipes from Week 13. It’s designed to minimize waste and avoid duplicates.
🥩 Proteins
4 bone-in, skin-on chicken thighs
2 (6-ounce) salmon fillets
1 lb ground pork
1 lb ground turkey
2 (5-ounce) cans high-quality tuna
1 (15-ounce) can chickpeas
1 (15-ounce) can cannellini beans
🧀 Dairy & Eggs
Parmesan cheese (for risotto, ~¼ cup grated)
Pecorino cheese (~¼ cup shaved)
Feta cheese (½ cup crumbled)
1 egg
🥬 Fresh Produce
2 large onions (1 for curry, 1 for other use)
4 cloves garlic (plus more if you love garlic)
1 shallot (for risotto, 1 for succotash, 1 for meatballs — total 3)
1 large shallot (extra for garnish or salad)
2 stalks lemongrass
1 small zucchini
1 red bell pepper
2 medium carrots
1 large cucumber
1 English cucumber
1 cup cherry tomatoes
2 ribs celery
1 bunch kale
1 bunch Swiss chard
5 ounces fresh spinach
1 bunch fresh cilantro (for curry, meatballs, salad garnish)
1 bunch fresh mint (1 cup leaves)
1 bunch fresh parsley (½ cup chopped)
1–2 Thai chilies (optional)
1–2 lemons (juice of 1½ lemons needed)
1–2 limes (juice of 2–3 limes needed)
Fresh ginger (1 tbsp grated)
🥫 Canned & Jarred Goods
1 (13.5-ounce) can full-fat coconut milk
1 (15-ounce) can chickpeas
1 (15-ounce) can cannellini beans
🌾 Grains, Rice & Pasta
Arborio rice (1½ cups)
Thin rice vermicelli noodles (8 ounces)
Basmati rice (1½ cups)
Breadcrumbs (¼ cup)
🌰 Nuts, Seeds, & Legumes
Walnuts (⅓ cup, toasted)
Brown or green lentils (1½ cups cooked, or ¾ cup dry)
Field peas or substitute (1 cup; fresh or frozen)
Corn kernels (3 cups total: 2 for risotto + 1 for succotash; fresh or frozen)
Golden raisins (¼ cup)
🧂 Pantry Staples
Olive oil (extra virgin and regular)
Coconut oil (or neutral oil)
Dijon mustard
Curry powder (3 tbsp total)
Ground turmeric
Ground cumin
Dried oregano
Garlic powder
Black pepper
Salt
Sugar
Red wine vinegar
Balsamic vinegar (¼ cup)
Honey or maple syrup (1 tbsp)
Tahini (3 tbsp)
🧂 Optional or Garnish
Crispy fried shallots (¼ cup; store-bought or homemade)
Fresh basil (optional for succotash)
🍷 Wine (for risotto)
Dry white wine (¼ cup; Pinot Grigio or Sauvignon Blanc)
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