Week 18 Meal Plan

Monday: Samosa spiced lentil & vegetable shepherd's pie with whipped potatoes

Tuesday: Sausage, quinoa, apple stuffed delicata squash with braised greens 

Wednesday: Vietnamese chicken lettuce wraps with pickled cucumber-carrot slaw, herbs & rice noodles 

Thursday: Roasted eggplant & beef meatballs with calabrian chili tomato sauce, spaghetti squash + broccolini

Friday: Date night

Download recipes below:

Week 18 Meal Plan.pdf

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Samosa-Spiced Lentil & Vegetable Shepherd’s Pie with Whipped Potatoes

Ingredients

• 2 tbsp olive oil

• 1 onion, diced

• 2 carrots, diced

• 2 celery stalks, diced

• 3 garlic cloves, minced

• 1 tbsp fresh ginger, grated

• 1 cup dried green or brown lentils, rinsed

• 2 cups vegetable broth

• 1 cup frozen peas

• 1 cup cauliflower florets, chopped small

• 1 cup frozen spinach (squeezed dry) or fresh chopped spinach

• 2 tsp garam masala

• 1 tsp cumin

• 1 tsp turmeric

• ½ tsp coriander

• ½ tsp smoked paprika

• Salt & pepper to taste

• 4 cups mashed potatoes (from ~2 lbs potatoes), whipped with 3 tbsp butter (or ghee) and ½ cup milk

Instructions

1. Preheat oven to 400°F (200°C).

2. Heat olive oil in a large skillet. Add onion, carrot, celery, garlic, and ginger. Sauté 7 minutes.

3. Add lentils, spices, and broth. Simmer 25–30 minutes until lentils are tender and most liquid absorbed.

4. Stir in peas, cauliflower, and spinach. Season well.

5. Transfer filling to a baking dish. Spread whipped potatoes evenly on top.

6. Bake 20 minutes, then broil 2–3 minutes until golden.

7. Serve warm with a side green salad or chutney.

Sausage, Quinoa & Apple Stuffed Delicata Squash with Braised Greens

Ingredients

• 2 delicata squash, halved lengthwise and seeded

• 1 tbsp olive oil

• ½ lb Italian sausage (chicken or pork)

• 1 apple, diced

• ½ cup cooked quinoa

• 2 tbsp dried cranberries or golden raisins

• 2 tbsp pecans, chopped

• 1 tsp sage, chopped

• Salt & pepper to taste

For the greens

• 1 bunch kale or chard, chopped

• 2 garlic cloves, sliced

• 1 tbsp olive oil

• ¼ cup chicken broth or water

Instructions

1. Preheat oven to 400°F (200°C). Drizzle squash halves with olive oil, season with salt, and roast cut side down for 25 minutes until tender.

2. Meanwhile, cook sausage in a skillet until browned. Add apple and sauté 3 minutes.

3. Stir in quinoa, cranberries, pecans, and sage. Adjust seasoning.

4. Flip squash halves cut side up, fill with sausage-quinoa mixture, and bake 10 more minutes.

5. For the greens: Heat olive oil in skillet, add garlic and greens, sauté until wilted. Add broth, cover 3 minutes, then season.

6. Serve stuffed squash with greens on the side.

Vietnamese Chicken Lettuce Wraps with Pickled Cucumber-Carrot Slaw, Herbs & Rice Noodles

Ingredients

• 1 lb ground chicken or finely chopped chicken thighs

• 1 tbsp sesame oil

• 2 garlic cloves, minced

• 1 tbsp ginger, grated

• 2 tbsp fish sauce

• 2 tbsp soy sauce or tamari

• 1 tbsp lime juice

• 1 tsp honey

For slaw

• 1 cup cucumber, julienned

• 1 cup carrot, julienned

• 2 tbsp rice vinegar

• 1 tsp sugar

• Pinch of salt

For serving

• 1 head butter lettuce or romaine hearts, leaves separated

• 4 oz rice noodles, cooked

• Fresh mint, cilantro, Thai basil

• Sliced chili or jalapeño (optional)

Instructions

1. Mix cucumber and carrot with rice vinegar, sugar, and salt. Let marinate 15 minutes.

2. Heat sesame oil in skillet. Add garlic and ginger, then chicken. Cook until browned.

3. Stir in fish sauce, soy sauce, lime, and honey. Simmer 2 minutes.

4. Assemble wraps: place lettuce leaf, add rice noodles, chicken, slaw, and fresh herbs. Garnish with chili slices.

5. Serve with lime wedges.

Roasted Eggplant & Beef Meatballs with Calabrian Chili Tomato Sauce, Spaghetti Squash & Broccolini

Ingredients

For meatballs

• 1 small eggplant, diced

• 1 tbsp olive oil

• 1 lb ground beef

• ½ cup breadcrumbs

• 1 egg

• 2 tbsp parsley, chopped

• 2 garlic cloves, minced

• Salt & pepper

For sauce

• 2 tbsp olive oil

• 3 garlic cloves, minced

• 1 28-oz can crushed tomatoes

• 1–2 tsp Calabrian chili paste (adjust to taste)

• 1 tsp oregano

• Salt & pepper

For serving

• 1 spaghetti squash, halved and roasted

• 1 bunch broccolini, roasted or steamed

Instructions

1. Preheat oven to 400°F (200°C). Roast eggplant with olive oil and salt 20 minutes until soft. Cool slightly.

2. Mash roasted eggplant and mix with beef, breadcrumbs, egg, parsley, garlic, salt, and pepper. Roll into balls.

3. Bake meatballs 20 minutes until browned.

4. For sauce: heat olive oil in saucepan, sauté garlic. Add tomatoes, chili paste, oregano, salt, and pepper. Simmer 15 minutes.

5. Toss meatballs in sauce.

6. Roast spaghetti squash halves cut side down 40 minutes; scrape into strands.

7. Roast broccolini with olive oil, salt, and pepper 15 minutes.

8. Serve meatballs with sauce over spaghetti squash, with broccolini on the side.

Shopping List

🥦 Produce

• 2 onions

• 5–6 carrots (3 for shepherd’s pie, 2 for slaw)

• 2 celery stalks

• 8–9 garlic cloves

• 2-inch piece fresh ginger

• 2 cups cauliflower florets

• 1 cup frozen peas

• 1 cup spinach (fresh or frozen, squeezed dry)

• 2 lbs potatoes (for whipped topping)

• 2 delicata squash (halved & seeded)

• 1 apple (diced)

• 1 bunch kale or Swiss chard

• 1 cucumber (julienned)

• 1 large carrot (julienned for slaw)

• 1 head butter lettuce or romaine (for wraps)

• 1 bunch fresh mint

• 1 bunch fresh cilantro

• 1 bunch Thai basil (optional but authentic)

• 1 small eggplant (diced)

• 1 bunch broccolini

• 1 spaghetti squash

• 2 limes

• 1 chili or jalapeño (optional garnish)

• Fresh parsley (for meatballs)

  
  

🥩 Proteins

• 1 lb ground beef

• 1 lb ground chicken or chicken thighs

• ½ lb Italian sausage (chicken or pork)

• 1 egg (for meatballs)

  
  

🥫 Pantry

• Olive oil

• Butter or ghee (3 tbsp for potatoes)

• Milk (½ cup for whipped potatoes)

• Vegetable broth (2 cups)

• Chicken broth (¼ cup for braised greens)

• 1 cup dried green or brown lentils

• ½ cup cooked quinoa (or dry, to cook ~¼ cup)

• ½ cup breadcrumbs

• 1 tbsp sesame oil

• 2 tbsp fish sauce

• 2 tbsp soy sauce or tamari

• 1 tbsp honey

• 2 tbsp rice vinegar

• 1 tsp sugar

• 1 (28-oz) can crushed tomatoes

• 1–2 tsp Calabrian chili paste

• 2 tbsp dried cranberries or golden raisins

• 2 tbsp pecans, chopped

  
  

🍝 Grains & Pasta

• 4 oz rice noodles

  
  

🌿 Herbs & Spices

• Garam masala (2 tsp)

• Ground cumin (1 tsp)

• Turmeric (1 tsp)

• Ground coriander (½ tsp)

• Smoked paprika (½ tsp)

• Dried oregano (1 tsp)

• Fresh sage (1 tsp, chopped)

• Salt & black pepper