Week 2 Meal Plan
- Alicia Gromicko
- May 3
- 9 min read
Lemongrass pork chops with coconut braised collard greens & steamed rice
Shredded romaine, cabbage & kale salad with crispy chickpeas, roasted sweet potato + miso-caesar dressing
Mediterranean lentil salad with roasted carrot hummus & roasted beet, citrus + feta salad
Eggplant rollatini with ground beef, sheep ricotta & olive marinara / Lemon-pecorino arugula & shaved fennel salad
Black bean, caramelized onion & goat cheddar burgers with kale + white bean salad
Download the meal plan below:
Recipes with Grocery List:
Lemongrass Pork Chops with Coconut Braised Collard Greens & Steamed Rice
Serves: 4
Prep time: 30 minutes (plus marinating time)
Cook time: 40 minutes
Ingredients:
For the pork chops:
4 bone-in pork chops (about 1-inch thick)
3 stalks lemongrass, tough outer layers removed, finely minced
3 cloves garlic, minced
2 tbsp fish sauce
1 tbsp honey
1 tbsp neutral oil
1 lime, zested and juiced
1 tbsp soy sauce
½ tsp black pepper
For the coconut braised collard greens:
2 bunches collard greens, stems removed and leaves chopped
1 can (14 oz) coconut milk
1 small onion, thinly sliced
2 cloves garlic, minced
1-inch piece ginger, grated
1 tbsp coconut oil
1 tsp red pepper flakes (optional)
Salt to taste
For the rice:
2 cups jasmine rice
3 cups water
½ tsp salt
Instructions:
Marinate the pork chops: In a bowl, combine lemongrass, garlic, fish sauce, honey, oil, lime zest and juice, soy sauce, and black pepper. Place pork chops in a zip-top bag or shallow dish and pour marinade over them. Refrigerate for at least 2 hours, preferably overnight.
Cook the rice: Rinse rice until water runs clear. Combine rice, water, and salt in a medium pot. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let stand, covered, for 10 minutes, then fluff with a fork.
Prepare the collard greens: Heat coconut oil in a large, deep skillet over medium heat. Add onion and cook until translucent, about 5 minutes. Add garlic and ginger, cooking until fragrant, about 1 minute.
**Add collard greens to the skillet and stir until slightly wilted. Pour in coconut milk, add red pepper flakes if using, and a pinch of salt. Cover and simmer on low heat for 25-30 minutes, until greens are tender.
Cook the pork chops: Remove pork chops from marinade and pat dry. Heat a large skillet or grill pan over medium-high heat. Cook pork chops for 4-5 minutes per side, until internal temperature reaches 145°F. Let rest for 5 minutes before serving.
Serve: Plate pork chops with coconut collard greens and steamed rice.
Shredded Romaine, Cabbage & Kale Salad with Crispy Chickpeas, Roasted Sweet Potato + Miso-Caesar Dressing
Serves: 4
Prep time: 20 minutes
Cook time: 30 minutes
Ingredients:
For the salad:
1 head romaine lettuce, shredded
2 cups shredded red cabbage
1 bunch kale, stems removed and leaves thinly sliced
2 medium sweet potatoes, cubed
1 can (15 oz) chickpeas, drained and rinsed
2 tbsp olive oil, divided
1 tsp smoked paprika
1 tsp garlic powder
Salt and pepper to taste
For the miso-caesar dressing:
2 tbsp white miso paste
2 tbsp fresh lemon juice
1 small garlic clove, minced
1 tsp Dijon mustard
½ cup olive oil
1 tbsp nutritional yeast or grated parmesan
1 tsp honey
2 tsp capers, minced (optional)
Black pepper to taste
Instructions:
Preheat oven to 400°F and line two baking sheets with parchment paper.
Prepare sweet potatoes: Toss cubed sweet potatoes with 1 tbsp olive oil, salt, and pepper. Spread on one baking sheet and roast for 25-30 minutes, until tender and slightly caramelized.
Prepare chickpeas: Thoroughly dry chickpeas with paper towels. Toss with 1 tbsp olive oil, smoked paprika, garlic powder, salt, and pepper. Spread on the second baking sheet and roast for 20-25 minutes, until crispy, shaking the pan halfway through.
Make the dressing: In a small bowl or jar, whisk together miso paste, lemon juice, garlic, and Dijon mustard. Slowly drizzle in olive oil while whisking. Stir in nutritional yeast or parmesan, honey, capers if using, and black pepper.
Prepare the greens: In a large bowl, combine romaine, cabbage, and kale. Massage kale leaves gently to soften.
Assemble the salad: Toss greens with about half the dressing. Top with roasted sweet potatoes and crispy chickpeas. Serve with remaining dressing on the side.
Mediterranean Lentil Salad with Roasted Carrot Hummus & Roasted Beet, Citrus + Feta Salad
Serves: 4
Prep time: 30 minutes
Cook time: 45 minutes
Ingredients:
For the lentil salad:
1 cup green or brown lentils, rinsed
1 bay leaf
1 cucumber, diced
1 red bell pepper, diced
½ red onion, finely diced
½ cup kalamata olives, pitted and halved
¼ cup fresh parsley, chopped
¼ cup fresh mint, chopped
3 tbsp olive oil
2 tbsp red wine vinegar
1 tsp Dijon mustard
Salt and pepper to taste
For the roasted carrot hummus:
3 large carrots, peeled and cut into chunks
1 can (15 oz) chickpeas, drained and rinsed
3 tbsp tahini
2 tbsp lemon juice
2 cloves garlic
2 tbsp olive oil, plus more for drizzling
1 tsp ground cumin
Salt to taste
For the beet, citrus & feta salad:
3 medium beets
2 oranges, segmented
4 oz feta cheese, crumbled
2 tbsp olive oil
1 tbsp balsamic vinegar
2 cups arugula
2 tbsp pistachios, chopped (optional)
Instructions:
Cook lentils: Place lentils in a pot with bay leaf and cover with water by 2 inches. Bring to a boil, then reduce heat and simmer for 20-25 minutes until tender but not mushy. Drain and let cool.
Roast carrots and beets: Preheat oven to 400°F. Wrap beets in foil and place on a baking sheet. On another baking sheet, toss carrot chunks with 1 tbsp olive oil and a pinch of salt. Roast beets for 45-60 minutes until tender. Roast carrots for 25 minutes until caramelized.
Make the hummus: In a food processor, combine roasted carrots, chickpeas, tahini, lemon juice, garlic, olive oil, cumin, and salt. Process until smooth, adding water if needed to reach desired consistency.
Prepare the lentil salad: In a large bowl, combine cooled lentils, cucumber, red bell pepper, red onion, olives, parsley, and mint. In a small bowl, whisk together olive oil, red wine vinegar, Dijon mustard, salt, and pepper. Pour over lentil mixture and toss to combine.
Prepare the beet salad: When beets are cool enough to handle, peel and cut into wedges. In a bowl, combine beets, orange segments, feta, and arugula. Whisk together olive oil and balsamic vinegar, drizzle over salad, and toss gently. Top with pistachios if using.
Serve: Plate lentil salad with a generous dollop of carrot hummus and the beet salad on the side.
Eggplant Rollatini with Ground Beef, Sheep Ricotta & Olive Marinara / Lemon-Pecorino Arugula & Shaved Fennel Salad
Serves: 4
Prep time: 30 minutes
Cook time: 1 hour
Ingredients:
For the eggplant rollatini:
2 large eggplants, sliced lengthwise ¼-inch thick
2 tbsp olive oil, plus more for brushing
1 lb ground beef
1 small onion, finely diced
3 cloves garlic, minced
8 oz sheep milk ricotta
1 egg
¼ cup grated pecorino romano, plus more for topping
2 tbsp fresh basil, chopped
1 tsp dried oregano
Salt and pepper to taste
For the olive marinara:
1 can (28 oz) crushed tomatoes
3 cloves garlic, minced
1 small onion, finely diced
½ cup kalamata olives, pitted and chopped
2 tbsp olive oil
1 tsp dried oregano
1 tsp dried basil
Pinch of red pepper flakes
Salt to taste
For the lemon-pecorino arugula & shaved fennel salad:
5 cups arugula
1 fennel bulb, very thinly sliced
2 tbsp lemon juice
3 tbsp olive oil
2 tbsp grated pecorino romano
Salt and black pepper to taste
Instructions:
Prepare eggplant: Preheat oven to 400°F. Place eggplant slices on baking sheets, brush both sides with olive oil, and season with salt. Bake for 15 minutes until softened and pliable. Set aside to cool.
Make the marinara: Heat olive oil in a saucepan over medium heat. Add onion and cook until translucent, about 5 minutes. Add garlic and cook for 30 seconds. Add crushed tomatoes, olives, oregano, basil, red pepper flakes, and salt. Simmer for 20 minutes.
Prepare the filling: Heat 2 tbsp olive oil in a skillet over medium heat. Add onion and cook until translucent. Add garlic and cook for 30 seconds. Add ground beef, breaking it up with a spoon, and cook until browned. Drain excess fat and let cool slightly. In a bowl, combine ricotta, egg, pecorino, basil, oregano, salt, and pepper. Stir in cooled ground beef mixture.
Assemble rollatini: Spread ½ cup marinara in the bottom of a 9x13 baking dish. Place a spoonful of filling at one end of each eggplant slice and roll up. Arrange rolls seam-side down in the baking dish. Pour remaining marinara over the top and sprinkle with additional pecorino.
Bake: Cover with foil and bake at 375°F for 30 minutes. Remove foil and bake for another 10 minutes until cheese is bubbly.
Make the salad: Whisk together lemon juice, olive oil, salt, and pepper. Toss with arugula and shaved fennel. Top with grated pecorino.
Serve: Plate eggplant rollatini with the arugula and fennel salad on the side.
Black Bean, Caramelized Onion & Goat Cheddar Burgers with Kale + White Bean Salad
Serves: 4
Prep time: 20 minutes
Cook time: 30 minutes
Ingredients:
For the burgers:
2 cans (15 oz each) black beans, drained and rinsed
2 large onions, thinly sliced
3 tbsp olive oil, divided
1 tsp balsamic vinegar
½ cup rolled oats or breadcrumbs
2 cloves garlic, minced
1 tsp ground cumin
1 tsp smoked paprika
1 tbsp soy sauce or tamari
4 oz goat cheddar, grated (or regular cheddar with some goat cheese)
Salt and pepper to taste
4 burger buns
For the kale & white bean salad:
1 bunch kale, stems removed and leaves chopped
1 can (15 oz) cannellini beans, drained and rinsed
1 small shallot, thinly sliced
¼ cup dried cranberries or cherries
¼ cup toasted walnuts, chopped
2 tbsp olive oil
1 tbsp apple cider vinegar
1 tsp Dijon mustard
1 tsp honey
Salt and pepper to taste
Instructions:
Caramelize onions: Heat 2 tbsp olive oil in a large skillet over medium-low heat. Add sliced onions and a pinch of salt. Cook, stirring occasionally, for 25-30 minutes until deeply golden. Add balsamic vinegar in the last minute of cooking. Set aside to cool.
Prepare burger mixture: In a large bowl, mash black beans, leaving some beans whole for texture. Add half of the caramelized onions (reserve the rest for topping), oats or breadcrumbs, garlic, cumin, smoked paprika, soy sauce, salt, and pepper. Mix well. Fold in most of the grated cheese, reserving some for topping.
Form patties: Shape mixture into 4 patties. If mixture is too wet, add more oats or breadcrumbs. If too dry, add a little olive oil. Refrigerate for 30 minutes to firm up.
Make the salad dressing: In a small bowl, whisk together olive oil, apple cider vinegar, Dijon mustard, honey, salt, and pepper.
Prepare the kale salad: Place chopped kale in a large bowl. Add a small amount of the dressing and massage the kale with your hands until it begins to soften. Add cannellini beans, shallot, dried cranberries, and walnuts. Toss with the remaining dressing.
Cook the burgers: Heat 1 tbsp olive oil in a skillet over medium heat. Cook burgers for 4-5 minutes per side until crispy and heated through. Top with reserved cheese and cover briefly to melt.
Serve: Place burgers on buns, top with reserved caramelized onions, and serve with kale and white bean salad on the side.
Grocery Shopping List
Produce
3 stalks lemongrass
8-10 cloves garlic
3 limes
2 bunches collard greens
1 small onion + 2 large onions + 1 small shallot
1 piece fresh ginger (about 2 inches)
1 head romaine lettuce
1 small red cabbage
1 bunch kale (for salad #2)
2 medium sweet potatoes
1 lemon
1 cucumber
1 red bell pepper
½ red onion
Fresh parsley
Fresh mint
3 large carrots
3 medium beets
2 oranges
2 large eggplants
Fresh basil
1 fennel bulb
5 cups arugula
1 bunch kale (for salad #5)
Dried cranberries or cherries
Protein/Dairy
4 bone-in pork chops
1 lb ground beef
8 oz sheep milk ricotta
4 oz goat cheddar (or regular cheddar and some goat cheese)
4 oz feta cheese
Grated pecorino romano cheese
2 eggs
Pantry Items
Fish sauce
Honey
Neutral oil (like vegetable or canola)
Soy sauce or tamari
Black pepper
1 can (14 oz) coconut milk
Coconut oil
Red pepper flakes
Jasmine rice (2 cups)
Salt
2 cans (15 oz each) chickpeas
Olive oil
Smoked paprika
Garlic powder
White miso paste
Dijon mustard
Nutritional yeast (optional)
Capers (optional)
1 cup green or brown lentils
Bay leaf
Kalamata olives
Red wine vinegar
Tahini
Ground cumin
Balsamic vinegar
Pistachios (optional)
1 can (28 oz) crushed tomatoes
Dried oregano
Dried basil
Rolled oats or breadcrumbs
2 cans (15 oz each) black beans
1 can (15 oz) cannellini beans
Apple cider vinegar
Toasted walnuts
4 burger buns
This shopping list includes everything you'll need for all five recipes. Some ingredients (like garlic, olive oil, and kale) are used across multiple recipes, so quantities have been consolidated. Check your pantry for staples before shopping to avoid buying duplicates.
Everything can be made ahead of time and stored in glass containers.
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