Week 19 Meal Plan

Monday: Honey mustard pork chops with fennel slaw & roasted root vegetables

Tuesday: Lentil stew with hearty greens & roasted honeynut squash 

Wednesday: Harissa chicken meatball bowls with greens, quinoa, pomegranate, roasted carrot hummus & lemon tahini dressing 

Thursday: South Indian fish curry with lemon turmeric rice

Friday: Date Night

Download recipes below:

Week 19 meal plan. pdf

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Honey Mustard Pork Chops with Fennel Slaw & Roasted Root Vegetables

Ingredients

• 4 bone-in or boneless pork chops (about 1-inch thick)

• 2 tbsp olive oil

• 2 tbsp Dijon mustard

• 1 tbsp whole grain mustard

• 2 tbsp honey

• 2 garlic cloves, minced

• 1 tsp apple cider vinegar

• Salt & black pepper

Fennel Slaw

• 1 fennel bulb, thinly shaved

• 1 cup shredded cabbage

• 1 apple, julienned

• 2 tbsp olive oil

• 1 tbsp apple cider vinegar

• 1 tsp honey

• Salt & pepper

Roasted Root Vegetables

• 3 carrots, peeled & cut into chunks

• 2 parsnips, peeled & cut into chunks

• 2 beets, peeled & cubed

• 1 tbsp olive oil

• 1 tsp thyme

• Salt & pepper

Instructions

1. Preheat oven to 425°F (220°C). Toss carrots, parsnips, and beets with olive oil, thyme, salt, and pepper. Roast 30–35 minutes until caramelized.

2. Whisk Dijon, whole grain mustard, honey, garlic, vinegar, salt, and pepper into a glaze.

3. Heat a skillet over medium-high. Sear pork chops in olive oil 2–3 minutes per side. Brush with honey mustard glaze and transfer to oven for 8–10 minutes until cooked through (145°F internal temp).

4. For slaw: combine fennel, cabbage, and apple. Toss with olive oil, vinegar, honey, salt, and pepper.

5. Serve pork chops with slaw and roasted vegetables.

2. Lentil Stew with Hearty Greens & Roasted Honeynut Squash

Ingredients

• 2 tbsp olive oil

• 1 onion, diced

• 2 carrots, diced

• 2 celery stalks, diced

• 3 garlic cloves, minced

• 1 tsp cumin

• 1 tsp smoked paprika

• ½ tsp turmeric

• 1 ½ cups dried green or brown lentils, rinsed

• 6 cups vegetable broth

• 1 bunch hearty greens (kale, collards, or chard), chopped

• 2 honeynut squash (or 1 butternut), halved & seeds removed

• Olive oil, salt & pepper for roasting

Instructions

1. Preheat oven to 400°F (200°C). Brush honeynut squash halves with olive oil, season with salt and pepper, and roast cut side down for 25–30 minutes until tender.

2. Heat olive oil in a large pot. Sauté onion, carrots, celery, and garlic 8 minutes. Stir in cumin, paprika, and turmeric.

3. Add lentils and broth. Simmer 30–35 minutes until lentils are tender. Add chopped greens and cook 5 more minutes. Season with salt and pepper.

4. Serve stew in bowls with roasted honeynut squash halves alongside (or cube squash and stir into stew).

Harissa Chicken Meatball Bowls with Greens, Quinoa, Pomegranate, Roasted Carrot Hummus & Lemon Tahini Dressing

Ingredients

Meatballs

• 1 lb ground chicken

• 2 tbsp harissa paste

• 2 garlic cloves, minced

• ½ cup breadcrumbs

• 1 egg

• 2 tbsp parsley, chopped

• Salt & pepper

Bowls

• 1 cup quinoa, rinsed

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

• ½ cup pomegranate seeds

• Olive oil, salt, pepper

Roasted Carrot Hummus

• 3 carrots, roasted until soft

• 1 can chickpeas, drained

• 2 tbsp tahini

• 2 tbsp olive oil

• 1 garlic clove

• 2 tbsp lemon juice

• Salt & pepper

Lemon Tahini Dressing

• 3 tbsp tahini

• 2 tbsp lemon juice

• 2 tbsp water (to thin)

• 1 tbsp olive oil

• Pinch salt

Instructions

1. Preheat oven to 400°F (200°C). Roast carrots 25 minutes until soft.

2. Blend roasted carrots with chickpeas, tahini, olive oil, garlic, lemon juice, salt, and pepper until smooth.

3. Mix ground chicken with harissa, garlic, breadcrumbs, egg, parsley, salt, and pepper. Roll into balls. Bake 15–18 minutes until cooked through.

4. Cook quinoa according to package instructions.

5. Whisk together dressing ingredients.

6. Assemble bowls: quinoa base, then greens, roasted carrot hummus, meatballs, pomegranate seeds, drizzle of lemon tahini dressing.

South Indian Fish Curry with Lemon Turmeric Rice

Ingredients

Fish Curry

• 1 ½ lbs firm white fish (cod, halibut, snapper), cut into chunks

• 2 tbsp coconut oil

• 1 onion, finely chopped

• 3 garlic cloves, minced

• 1-inch piece ginger, grated

• 2 tomatoes, diced (or 1 cup canned)

• 1 tsp turmeric

• 1 tsp ground coriander

• 1 tsp chili powder

• 1 tsp mustard seeds

• 1 tsp curry leaves (optional, fresh or dried)

• 1 can (13 oz) coconut milk

• Juice of ½ lime

• Salt to taste

• Fresh cilantro for garnish

Lemon Turmeric Rice

• 1 ½ cups basmati rice

• 3 cups water or broth

• 1 tbsp coconut oil

• 1 tsp turmeric

• Zest & juice of 1 lemon

• Salt

Instructions

1. Rinse rice well. Cook in water or broth with coconut oil, turmeric, salt, and lemon zest. Fluff and stir in lemon juice before serving.

2. For curry: heat coconut oil in a deep skillet. Add mustard seeds until they pop, then add onion, garlic, and ginger. Sauté 5 minutes.

3. Add tomatoes, turmeric, coriander, chili powder, and curry leaves. Cook until tomatoes break down.

4. Stir in coconut milk and bring to a simmer. Add fish chunks, cover, and simmer gently 6–8 minutes until fish is opaque.

5. Finish with lime juice and fresh cilantro. Serve with lemon turmeric rice.

Shopping List

🥦 Produce

• 2 onions

• 2 fennel bulbs (1 for slaw, 1 optional garnish)

• 1 cup shredded cabbage (or buy a small head)

• 2 apples (1 for slaw, 1 for stew)

• 3 carrots (for roasted veg)

• 2 parsnips

• 2 beets

• 2 celery stalks

• 6 garlic cloves (2 for pork, 3 for lentil stew, 1 for hummus)

• 2-inch piece ginger (1 for stew, 1 for curry)

• 2 honeynut squash (or 1 butternut squash)

• 1 bunch hearty greens (kale, collards, or chard)

• 3 carrots (for roasted carrot hummus)

• 1 lemon (zest & juice for rice + dressing)

• 2 limes (1 for curry, 1 optional garnish)

• 2 tomatoes (or 1 cup canned diced)

• 1 bunch fresh parsley (for meatballs)

• 1 bunch fresh cilantro (for curry garnish)

  
  

🥩 Proteins

• 4 pork chops (bone-in or boneless, about 1 inch thick)

• 1 lb ground chicken (for meatballs)

• 1 ½ lbs firm white fish (cod, halibut, snapper)

  
  

🥫 Pantry

• Olive oil

• Coconut oil

• Dijon mustard (2 tbsp)

• Whole grain mustard (1 tbsp)

• Honey (at least 3 tbsp for pork + slaw)

• Apple cider vinegar (2 tsp + 1 tbsp for slaw)

• Vegetable broth (6 cups for stew)

• 1 ½ cups dried green or brown lentils

• 1 cup quinoa

• 1 can chickpeas

• 1 can (13 oz) coconut milk

• ½ cup breadcrumbs

• 1 egg

• Harissa paste (2 tbsp)

• Tahini (at least 6 tbsp total: hummus + dressing

  
  

🍋 Fruits & Garnishes

• ½ cup pomegranate seeds (fresh or prepackaged)

  
  

🌾 Grains

• 1 ½ cups basmati rice

  
  

🌿 Herbs & Spices

• Thyme (1 tsp dried)

• Cumin (1 tsp)

• Smoked paprika (1 tsp)

• Turmeric (2 tsp total: stew + rice)

• Ground coriander (1 tsp)

• Chili powder (1 tsp)

• Mustard seeds (1 tsp)

• Curry leaves (optional, fresh or dried)

• Salt & black pepper

Day-by-Day Cooking & Prep Plan for your Honey Mustard Pork Chops → South Indian Fish Curry menu.

I’ve organized it so you can batch a few steps and make weeknights easier, while still enjoying each dish fresh.

🗓 Day 1 – Honey Mustard Pork Chops with Fennel Slaw & Roasted Root Vegetables

Cook fresh tonight

• Roast carrots, parsnips, and beets for the root veg.

• Whisk honey mustard glaze and sear/roast pork chops.

• Toss fennel, cabbage, and apple into a fresh slaw.

Extra prep for the week

• Roast 3 extra carrots (for hummus, Day 3) at the same time as the root veg. Store in fridge.

• Chop extra onion, celery, and carrot (mirepoix) for the lentil stew and store in an airtight container.

🗓 Day 2 – Lentil Stew with Hearty Greens & Roasted Honeynut Squash

Cook tonight

• Roast honeynut squash halves.

• Simmer lentils with pre-chopped mirepoix, spices, and broth. Stir in greens just before serving.

Optional prep for later

• Cook quinoa tonight (1 cup dry → ~3 cups cooked). Store in fridge for Day 3 bowls.

🗓 Day 3 – Harissa Chicken Meatball Bowls with Quinoa, Greens, Pomegranate & Roasted Carrot Hummus

Prep ahead (can be done Day 1 or 2)

• Blend roasted carrots (already prepped) with chickpeas, tahini, lemon juice, garlic → carrot hummus. Store in fridge.

• Whisk lemon tahini dressing.

  
  

Cook tonight

• Mix and bake harissa chicken meatballs.

• Warm cooked quinoa.

• Assemble bowls: quinoa base, greens, carrot hummus, meatballs, pomegranate, dressing drizzle.

🗓 Day 4 – South Indian Fish Curry with Lemon Turmeric Rice

Cook fresh tonight

• Start rice with turmeric, coconut oil, lemon zest.

• Make curry base: onion, garlic, ginger, spices, tomatoes, coconut milk.

• Simmer fish chunks gently until cooked.

• Finish with lime juice & fresh cilantro.

  
  

🔑 Efficiency Notes

• Batch roasting: Root veg (Day 1), extra carrots for hummus (Day 3), honeynut squash (Day 2) all roast around 400°F — easy to combine.

• Pre-chopping: Save time by prepping mirepoix (onion, celery, carrot) for stew while making slaw on Day 1.

• Sauce storage: Carrot hummus and lemon tahini dressing keep 3–4 days in the fridge.

• Grain prep: Cook quinoa ahead for bowls to keep Day 3 quick.