Week 16 Meal Plan
- Alicia Gromicko
- Sep 21
- 6 min read
Monday: Honey chipotle chicken bowls with black bean quinoa, roasted sweet potato, kale & creamy poblano dressing
Tuesday: Ground turkey stir fry lettuce wraps with scallion rice
Wednesday: Greek lamb chops with marinated lentil & vegetable salad
Thursday: Summer vegetable & white bean chili with mini corn muffins
Friday: Date night
Download the meal plan below:
Monday: Honey-Chipotle Chicken Bowls
With Black Bean Quinoa, Roasted Sweet Potato, Kale & Creamy Poblano Dressing
Ingredients
1 ½ lb boneless skinless chicken breasts or thighs
2 Tbsp olive oil
2 Tbsp honey
1–2 Tbsp chipotle in adobo (minced) + 1 tsp sauce
2 cloves garlic, minced
1 tsp smoked paprika
Salt & pepper
Black Bean Quinoa
1 cup quinoa, rinsed
1 ¾ cups low-sodium chicken broth or water
1 can (15 oz) black beans, drained & rinsed
1 Tbsp lime juice
Roasted Sweet Potato & Kale
2 medium sweet potatoes, peeled & cubed
1 Tbsp olive oil, salt, pepper
4 cups kale, stemmed & torn
Creamy Poblano Dressing
1 roasted poblano pepper, peeled & seeded
½ cup plain Greek yogurt
2 Tbsp lime juice
2 Tbsp olive oil
Salt to taste
Directions
Prep dressing: Blend poblano, yogurt, lime juice, olive oil, and salt until smooth; chill.
Cook quinoa: Simmer quinoa in broth ~15 min; fluff and fold in beans & lime juice.
Roast veggies: Toss sweet potato with oil, salt, pepper. Roast at 425°F for 20 min; add kale on top for last 5 min.
Cook chicken: Mix honey, chipotle, garlic, paprika, oil, salt/pepper. Coat chicken and grill or pan-sear 4–5 min/side until 165°F; rest 5 min, slice.
Assemble bowls: Spoon quinoa, sweet potato, kale, and chicken into bowls. Drizzle poblano dressing.
Tuesday: Ground Turkey Stir-Fry Lettuce Wraps
With Scallion Rice
Ingredients
1 lb lean ground turkey
2 tsp sesame oil (divided)
3 cloves garlic, minced
1 Tbsp fresh ginger, minced
½ cup diced bell pepper
½ cup diced water chestnuts (optional)
3 Tbsp low-sodium soy sauce or tamari
1 Tbsp hoisin sauce (optional)
1 tsp rice vinegar
2 scallions, sliced
Butter or romaine lettuce leaves
Scallion Rice
1 cup jasmine rice
1 ¾ cups water or broth
2 scallions, thinly sliced
1 tsp sesame oil
Directions
Cook rice: Simmer rice in water/broth. Fluff and toss with sesame oil and scallions.
Cook turkey: Heat 1 tsp sesame oil in skillet; sauté turkey until browned. Add garlic, ginger, bell pepper, and water chestnuts; cook 2–3 min.
Season: Stir in soy, hoisin, vinegar. Simmer 1–2 min until saucy; sprinkle scallions.
Serve: Spoon turkey into lettuce cups. Add scallion rice on the side or inside the wraps.
Wednesday: Greek Lamb Chops
With Marinated Lentil & Vegetable Salad
Ingredients
Lamb
8 small lamb chops (about 1 ½ lb)
3 Tbsp olive oil
2 cloves garlic, minced
1 Tbsp fresh rosemary, chopped
1 tsp lemon zest, salt & pepper
Lentil Salad
1 ½ cups cooked green or French lentils (or 1 can, rinsed)
1 cup diced cucumber
1 cup cherry tomatoes, halved
½ cup red onion, finely diced
½ cup crumbled feta
3 Tbsp fresh parsley, chopped
3 Tbsp olive oil
2 Tbsp red-wine vinegar
1 tsp Dijon mustard
Salt & pepper
Directions
Marinate lamb: Mix oil, garlic, rosemary, lemon zest, salt & pepper. Coat lamb and marinate ≥30 min.
Make salad: Whisk oil, vinegar, mustard, salt, pepper. Toss with lentils, cucumber, tomatoes, onion, parsley, and feta. Chill.
Cook lamb: Grill or pan-sear chops 3–4 min per side (medium-rare) or to preference. Rest 5 min.
Serve: Plate lamb with generous spoonfuls of lentil salad.
Thursday: Summer Vegetable & White Bean Chili
With Mini Corn Muffins
Ingredients
Chili
1 Tbsp olive oil
1 onion, diced
2 cloves garlic, minced
1 zucchini, diced
1 yellow squash, diced
1 red bell pepper, diced
1 cup corn kernels (fresh/frozen)
1 can (4 oz) diced green chilies
2 cans (15 oz each) white beans, drained & rinsed
3 cups vegetable broth
1 tsp ground cumin
½ tsp smoked paprika
Salt & pepper
Lime wedges & cilantro for garnish
Mini Corn Muffins
1 cup yellow cornmeal
¾ cup flour (or GF mix)
2 Tbsp sugar (optional)
1 Tbsp baking powder
½ tsp salt
1 cup milk (or plant milk)
1 egg (or flax egg)
2 Tbsp melted butter or oil
Directions
Chili:
Heat oil in a pot. Sauté onion & garlic 3 min.
Add zucchini, squash, bell pepper, corn; cook 5 min.
Stir in green chilies, beans, broth, cumin, paprika, salt & pepper. Simmer 15–20 min.
Taste and adjust seasoning.
Corn muffins:
Preheat oven 400°F. Mix dry ingredients; whisk wet separately. Combine just until moist.
Fill greased mini-muffin tin ¾ full; bake 10–12 min.
Serve: Ladle chili into bowls; top with cilantro & lime. Add warm muffins on the side.
Friday: Date night
🌿 Week 16 Recipes & Shopping List
1. Honey-Chipotle Chicken Bowls
With Black Bean Quinoa, Roasted Sweet Potato, Kale & Creamy Poblano Dressing
Ingredients
Chicken breasts or thighs – 1½ lb
Olive oil – 4 Tbsp
Honey – 2 Tbsp
Chipotle in adobo (minced) – 1–2 Tbsp + 1 tsp sauce
Garlic – 2 cloves
Smoked paprika – 1 tsp
Quinoa – 1 cup
Chicken broth or water – 1¾ cups
Black beans – 1 can (15 oz)
Lime juice – 1 Tbsp + extra for serving
Sweet potatoes – 2 medium
Kale – 4 cups, torn
Poblano pepper – 1, roasted
Plain Greek yogurt – ½ cup
2. Ground Turkey Stir-Fry Lettuce Wraps
With Scallion Rice
Ingredients
Lean ground turkey – 1 lb
Sesame oil – 2 tsp
Garlic – 3 cloves
Ginger – 1 Tbsp, minced
Bell pepper – ½ cup diced
Water chestnuts – ½ cup diced (optional)
Low-sodium soy sauce/tamari – 3 Tbsp
Hoisin sauce – 1 Tbsp (optional)
Rice vinegar – 1 tsp
Scallions – 4, sliced (2 for rice, 2 for filling)
Lettuce leaves (butter or romaine) – 8–12
Jasmine rice – 1 cup
3. Greek Lamb Chops
With Marinated Lentil & Vegetable Salad
Ingredients
Small lamb chops – 8 (about 1½ lb)
Garlic – 2 cloves
Fresh rosemary – 1 Tbsp
Lemon zest – 1 tsp
Green/French lentils – 1½ cups cooked (or 1 can)
Cucumber – 1 cup diced
Cherry tomatoes – 1 cup halved
Red onion – ½ cup diced
Feta – ½ cup crumbled
Parsley – 3 Tbsp chopped
Olive oil – 6 Tbsp (3 for lamb, 3 for salad)
Red-wine vinegar – 2 Tbsp
Dijon mustard – 1 tsp
4. Summer Vegetable & White Bean Chili
With Mini Corn Muffins
Chili Ingredients
Olive oil – 1 Tbsp
Onion – 1, diced
Garlic – 2 cloves
Zucchini – 1, diced
Yellow squash – 1, diced
Red bell pepper – 1, diced
Corn – 1 cup
Diced green chilies – 1 can (4 oz)
White beans – 2 cans (15 oz each)
Vegetable broth – 3 cups
Cumin – 1 tsp
Smoked paprika – ½ tsp
Cilantro & lime wedges – for garnish
Muffin Ingredients
Yellow cornmeal – 1 cup
All-purpose flour or GF mix – ¾ cup
Sugar – 2 Tbsp (opt)
Baking powder – 1 Tbsp
Salt – ½ tsp
Milk or plant milk – 1 cup
Egg (or flax egg) – 1
Melted butter or oil – 2 Tbsp
🛒 Combined Shopping List
Produce
2 poblano peppers (roast one, keep extra if desired)
2 sweet potatoes
4 cups kale
Garlic (9 cloves total)
2 limes + extra wedges
1 bell pepper + ½ cup more (or 2 peppers total)
1 Tbsp fresh ginger
Scallions (6)
Cucumber (1 cup diced)
Cherry tomatoes (1 cup)
Red onion (½ cup)
Parsley (3 Tbsp)
Zucchini (1)
Yellow squash (1)
1 red bell pepper (for chili)
1 cup corn (fresh or frozen)
Cilantro (garnish)
Meat & Poultry
1½ lb boneless skinless chicken
1 lb ground turkey
1½ lb small lamb chops
Canned / Packaged
Chipotle in adobo (small can)
Quinoa (1 cup)
Chicken broth (1¾ cups)
Black beans (1 can)
Hoisin sauce (optional)
Low-sodium soy/tamari
Water chestnuts (optional)
Lentils (1½ cups cooked or 1 can)
Feta (½ cup)
Vegetable broth (3 cups)
Diced green chilies (4 oz can)
White beans (2 cans)
Dairy / Eggs
Plain Greek yogurt (½ cup)
Milk or plant milk (1 cup)
1 egg (or flax egg)
Butter or oil (for muffins)
Pantry / Spices
Olive oil, sesame oil
Honey, smoked paprika, cumin
Red-wine vinegar, Dijon mustard
Cornmeal, flour (or GF mix), baking powder, sugar, salt, pepper
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