Week 17 Meal Plan

Week 17 Meal Plan

Monday: Mediterranean lentil & vegetable stuffed peppers with tzatziki sauce & herbed millet (can do 1/2 stuffed zucchini)

Tuesday: Chicken satay skewers & chopped salad with shredded carrot, edamame, cucumber, Thai peanut dressing 

Wednesday: Beef bolognese with spaghetti squash & garlic sauteed mushrooms 

Thursday: Caribbean jerk chicken bowls with black bean rice, plantains & coconut braised collard greens 

Friday: Duck confit with roasted sweet potato puree & chopped kale salad with lemon, parmesan + pine nuts 

Saturday: Orzo salad with broccoli pesto, white beans, artichokes & seared salmon

Download the meal plan below:

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Mediterranean Lentil & Vegetable Stuffed Peppers with Tzatziki & Herbed Millet (or ½ Stuffed Zucchini)

Ingredients

• 4 bell peppers (or 2 peppers + 2 zucchini)

• 1 cup cooked green or brown lentils

• 1 cup cooked millet (or quinoa)

• ½ cup onion, finely diced

• 1 cup tomatoes, diced

• 1 cup spinach, chopped

• 2 cloves garlic, minced

• ½ tsp oregano, ½ tsp cumin, salt & pepper

• ½ cup crumbled feta (optional)

Tzatziki

• ½ cup plain Greek yogurt

• ½ cucumber, grated and squeezed dry

• 1 Tbsp lemon juice

• 1 tsp olive oil, pinch of salt, chopped dill

Directions

1. Heat oven to 375 °F. Halve peppers lengthwise (or zucchini), scoop seeds.

2. Sauté onion and garlic in a little olive oil until soft. Add tomatoes, spinach, lentils, cooked millet, and spices. Warm through, season to taste.

3. Stuff vegetables with filling, place in a baking dish, cover loosely with foil. Bake 25–30 min until tender.

4. Mix tzatziki ingredients and chill. Serve peppers with a dollop of tzatziki and extra herbs.

Chicken Satay Skewers & Chopped Salad with Thai Peanut Dressing

Ingredients

• 1½ lb chicken breast, cut into strips

• 2 Tbsp soy sauce or tamari

• 1 Tbsp lime juice

• 1 Tbsp brown sugar or honey

• 1 tsp grated ginger, 1 clove garlic, minced

• ¼ cup creamy peanut butter

• 2 Tbsp coconut milk or water

Salad

• 2 cups shredded carrot

• 1 cup shelled edamame

• 1 cucumber, diced

• 3 cups chopped romaine or cabbage

Dressing

• 3 Tbsp peanut butter, 2 Tbsp lime juice

• 1 Tbsp soy sauce, 1 Tbsp honey, 1 tsp sesame oil, water to thin

Directions

1. Whisk soy, lime, sugar, ginger, garlic, peanut butter, coconut milk. Marinate chicken 20–30 min.

2. Thread chicken onto skewers, grill or broil 3–4 min per side until 165 °F.

3. Toss salad veggies together. Whisk dressing ingredients, adding water until pourable.

4. Serve skewers with salad drizzled with peanut dressing.

Beef Bolognese with Spaghetti Squash & Garlic Mushrooms

Ingredients

• 1 lb lean ground beef

• 1 onion, diced

• 2 cloves garlic, minced

• 1 carrot + 1 celery stalk, finely diced

• 1 can (28 oz) crushed tomatoes

• ½ cup red wine (optional)

• 2 tsp Italian seasoning, salt & pepper

• 1 medium spaghetti squash

• 8 oz mushrooms, sliced

• 1 Tbsp butter or olive oil, 1 clove garlic

Directions

1. Halve squash, scrape seeds, roast cut-side down at 400 °F for 35–40 min.

2. For sauce: sauté onion, carrot, celery in olive oil until soft. Add garlic, beef; cook until browned. Deglaze with wine (opt), add tomatoes, seasoning, simmer 20 min.

3. Sauté mushrooms with butter & garlic until golden.

4. Scrape squash into strands, top with bolognese and mushrooms.

Caribbean Jerk Chicken Bowls with Black Bean Rice, Plantains & Coconut-Braised Collards

Ingredients

• 1½ lb chicken thighs or breasts

• 2 Tbsp jerk seasoning, 1 Tbsp lime juice, 1 Tbsp olive oil

Black Bean Rice

• 1 cup long-grain rice, 1¾ cups broth/water

• 1 can (15 oz) black beans, rinsed

• 1 tsp cumin, 1 Tbsp lime juice

Sides

• 2 ripe plantains, sliced

• 1 Tbsp coconut oil

• 1 bunch collard greens, shredded

• 1 cup coconut milk

• 1 clove garlic

Directions

1. Toss chicken with jerk, lime, oil; grill or roast at 400 °F for 20–25 min (165 °F).

2. Cook rice; fold in beans, cumin, lime juice.

3. Pan-fry plantains in coconut oil until caramelized.

4. Simmer collards with coconut milk, garlic, salt 10–12 min.

5. Serve bowls: rice, chicken, plantains, greens.

Duck Confit with Roasted Sweet Potato Purée & Kale Salad

Ingredients

• 4 duck legs confit (pre-cooked or store-bought)

• 2 large sweet potatoes, peeled & cubed

• 1 Tbsp butter, salt & pepper

• 4 cups kale, chopped

• 2 Tbsp lemon juice, 2 Tbsp olive oil

• ¼ cup shaved parmesan, 2 Tbsp toasted pine nuts

Directions

1. Heat oven to 400 °F. Warm duck per package (or pan-sear to crisp).

2. Roast sweet potatoes 30 min until soft; mash with butter, season.

3. Massage kale with lemon, oil, salt until slightly wilted. Toss with parmesan and pine nuts.

4. Plate duck with purée and salad.

Orzo Salad with Broccoli Pesto, White Beans, Artichokes & Seared Salmon

Ingredients

• 1 cup orzo pasta

• 1 cup broccoli florets (blanch 1–2 min)

• ¼ cup basil or parsley

• ¼ cup grated parmesan

• 2 Tbsp toasted nuts (pine nuts or almonds)

• ¼ cup olive oil

• 1 can white beans (15 oz), rinsed

• 1 cup artichoke hearts, chopped

• 1 lb salmon, cut in 4 pieces, salt & pepper

• Lemon wedges

Directions

1. Cook orzo, drain, cool slightly.

2. Blend broccoli, basil, parmesan, nuts, olive oil, salt to make pesto.

3. Toss orzo with pesto, beans, artichokes.

4. Season salmon; sear in olive oil 3–4 min/side until 125–130 °F (med).

5. Serve salmon over salad with lemon.

Shopping List

🥕 Produce

• Bell peppers – 4 (or 2 peppers + 2 zucchini if mixing for stuffed veg)

• Zucchini – 2 (if using instead of peppers)

• Onion – 2 ½ cups diced (≈2 medium)

• Tomatoes – 1 cup diced

• Spinach – 1 cup chopped

• Garlic – 9 cloves

• Lemon – 2 + extra wedges

• Fresh dill – small bunch (tzatziki)

• Cucumber – 1 ½ (½ for tzatziki, 1 for satay salad)

• Shredded carrot – 2 cups

• Shelled edamame – 1 cup

• Romaine or cabbage – 3 cups chopped

• Carrot – 1 (bolognese)

• Celery – 1 stalk

• Mushrooms – 8 oz sliced

• Spaghetti squash – 1 medium

• Plantains – 2 ripe

• Collard greens – 1 bunch, shredded

• Sweet potatoes – 2 large (purée)

• Kale – 4 cups chopped (salad)

• Broccoli florets – 1 cup (pesto)

• Basil or parsley – ¼ cup (pesto)

• Lime – 2 (satay + jerk rice)

🍗 Meat & Fish

• Chicken breast (satay) – 1 ½ lb

• Chicken thighs or breasts (jerk bowls) – 1 ½ lb

• Lean ground beef – 1 lb

• Duck legs confit – 4

• Salmon fillet – 1 lb

🥫 Canned / Dry Goods

• Lentils (cooked or canned) – 1 cup

• Millet (or quinoa) – 1 cup cooked

• Feta – ½ cup (optional, stuffed peppers)

• Peanut butter – 7 Tbsp (satay + dressing)

• Coconut milk – 1 cup (collards) + 2 Tbsp (satay marinade)

• Soy sauce or tamari – 5 Tbsp total

• Brown sugar or honey – 3 Tbsp

• Crushed tomatoes (28 oz can)

• Red wine – ½ cup (optional bolognese)

• Italian seasoning – 2 tsp

• Black beans (15 oz can) – 1

• Long-grain rice – 1 cup

• White beans (15 oz can) – 1

• Artichoke hearts – 1 cup, chopped

• Olive oil, sesame oil, butter (pantry staples)

🧀 Dairy, Nuts & Seeds

• Plain Greek yogurt – ½ cup

• Parmesan cheese – ¼ cup grated + ¼ cup shaved

• Pine nuts (or almonds for pesto) – 4 Tbsp

• Toasted pine nuts (salad) – 2 Tbsp

• Butter – 1 Tbsp (purée)

🌶️ Spices & Condiments

• Oregano – ½ tsp

• Ground cumin – 1 ½ tsp (peppers + rice)

• Jerk seasoning – 2 Tbsp

• Italian seasoning – 2 tsp

• Salt & black pepper (to taste)

• Sesame oil – 1 tsp (dressing)

✅ Tips

• Check pantry for olive oil, vinegar, honey, spices, and salt/pepper before shopping.

• For convenience, buy duck confit pre-cooked; it just needs crisping in the oven or skillet.