Week 20 Meal Plan

Monday: Broccoli rabe walnut pesto pasta with sausage 

Tuesday: Wild rice, chicken & leek soup with brown butter roasted carrots 

Wednesday: Roast squash + lentil salad with hearty greens, radicchio & whipped honey feta 

Thursday: Mediterranean baked fish with quinoa & chickpea tabbouleh

Friday: Date night

Download recipes below:

Week 20 Meal Plan.pdf

Download PDF • 153KB

Broccoli Rabe Walnut Pesto Pasta with Sausage

Ingredients

• 12 oz short pasta (rigatoni, orecchiette, or penne)

• 1 bunch broccoli rabe, trimmed and blanched

• ½ cup walnuts, toasted

• 2 garlic cloves

• ½ cup Parmesan cheese, grated (plus more for serving)

• ½ cup olive oil

• Juice of ½ lemon

• Salt & pepper to taste

• 12 oz Italian sausage (pork or chicken), casings removed

Instructions

1. Bring salted water to a boil. Blanch broccoli rabe for 1 minute, then remove with tongs and transfer to a blender/food processor. Use the same pot of water for pasta later.

2. In the processor, combine broccoli rabe, walnuts, garlic, Parmesan, lemon juice, salt, and pepper. Blend, streaming in olive oil until smooth.

3. Cook pasta until al dente. Reserve ½ cup pasta water.

4. In a skillet, cook sausage until browned. Stir in pesto, adding pasta water to loosen.

5. Toss pasta with sausage pesto. Serve topped with extra Parmesan.

Wild Rice, Chicken & Leek Soup with Brown Butter Roasted Carrots

Ingredients

• 1 cup wild rice blend, rinsed

• 2 tbsp olive oil

• 1 lb boneless skinless chicken thighs or breasts

• 2 leeks, white & light green parts, thinly sliced

• 2 carrots, diced (for soup)

• 3 celery stalks, diced

• 4 garlic cloves, minced

• 8 cups chicken broth

• 1 tsp thyme

• 1 tsp sage

• Salt & pepper

Brown Butter Carrots

• 1 lb carrots, peeled & cut into batons

• 2 tbsp butter

• 1 tsp honey

• Salt & pepper

Instructions

1. Heat oven to 400°F. Toss carrots with melted butter, honey, salt, and pepper. Roast 25–30 min until caramelized.

2. In a soup pot, heat olive oil. Sear chicken on both sides until golden. Remove and shred once cool.

3. In same pot, add leeks, carrots, celery, garlic. Sauté 8 min until softened.

4. Add wild rice, broth, thyme, sage, and shredded chicken. Simmer 40–45 min until rice is tender.

5. Serve hot with brown butter roasted carrots on the side.

Roast Squash + Lentil Salad with Hearty Greens, Radicchio & Whipped Honey Feta

Ingredients

• 1 medium kabocha, honeynut, or butternut squash, cubed

• 1 tbsp olive oil

• Salt & pepper

• 1 cup French green lentils, rinsed

• 3 cups hearty greens (kale, arugula, or spinach)

• 1 head radicchio, thinly sliced

Whipped Honey Feta

• 6 oz feta cheese

• 2 tbsp Greek yogurt

• 1 tbsp honey

• 1 tbsp olive oil

Dressing

• 2 tbsp balsamic vinegar

• 1 tbsp Dijon mustard

• 2 tbsp olive oil

• 1 tsp maple syrup or honey

• Salt & pepper

Instructions

1. Preheat oven to 400°F. Toss squash with olive oil, salt, and pepper. Roast 25–30 min until tender.

2. Cook lentils in salted water ~20 min until tender. Drain and cool.

3. Blend feta, yogurt, honey, and olive oil until smooth.

4. Whisk dressing ingredients.

5. Toss lentils, roasted squash, greens, and radicchio with dressing.

6. Spread whipped honey feta on a platter and top with salad.

   
   

Mediterranean Baked Fish with Quinoa & Chickpea Tabbouleh

Ingredients

Fish

• 1 ½ lbs white fish (cod, halibut, or haddock)

• 2 tbsp olive oil

• 1 tsp paprika

• 1 tsp cumin

• 1 lemon, sliced

• Salt & pepper

Tabbouleh

• 1 cup quinoa, rinsed and cooked

• 1 can chickpeas, rinsed & drained

• 1 cucumber, diced

• 1 pint cherry tomatoes, halved

• 1 small red onion, finely chopped

• 1 bunch parsley, finely chopped

• 1 bunch mint, finely chopped

• Juice of 2 lemons

• 3 tbsp olive oil

• Salt & pepper

Instructions

1. Preheat oven to 400°F. Place fish on baking sheet. Drizzle with olive oil, season with paprika, cumin, salt, pepper, and top with lemon slices. Bake 12–15 min until flaky.

2. Cook quinoa according to package.

3. Toss quinoa, chickpeas, cucumber, tomatoes, onion, parsley, mint, lemon juice, olive oil, salt, and pepper together.

4. Serve fish with tabbouleh on the side.

Shopping List:

🥦 Produce

• 1 bunch broccoli rabe

• 2 heads garlic (6–7 cloves total across recipes)

• 2 leeks (white & light green parts only)

• 6–7 carrots (2 for soup, 1 lb for roasting, plus squash salad)

• 3 celery stalks

• 1 medium squash (kabocha, honeynut, or butternut)

• 1 head radicchio

• 3 cups hearty greens (kale, arugula, or spinach)

• 1 cucumber

• 1 pint cherry tomatoes

• 1 small red onion

• 1 bunch parsley

• 1 bunch mint

• 1 lemon (for pesto)

• 3 lemons (2 for tabbouleh, 1 sliced for fish)

  
  

🥩 Proteins

• 12 oz Italian sausage (pork or chicken)

• 1 lb boneless, skinless chicken thighs or breasts

• 1 ½ lbs white fish (cod, halibut, or haddock)

  
  

🥫 Pantry & Dry Goods

• 12 oz short pasta (rigatoni, orecchiette, or penne)

• ½ cup walnuts (toasted for pesto)

• ½ cup Parmesan cheese (grated, plus extra for serving)

• Olive oil

• 1 cup wild rice blend

• 8 cups chicken broth (or bouillon + water)

• 1 tsp dried thyme

• 1 tsp dried sage

• 2 tbsp butter

• 1 tsp honey (for carrots)

• 1 cup French green lentils

• 6 oz feta cheese

• 2 tbsp Greek yogurt

• 1 tbsp honey (for whipped feta)

• 2 tbsp balsamic vinegar

• 1 tbsp Dijon mustard

• 1 tsp maple syrup or honey (for salad dressing)

• 1 cup quinoa (for tabbouleh)

• 1 can chickpeas (15 oz), rinsed and drained

  
  

🌿 Herbs & Spices

• Paprika (1 tsp for fish)

• Ground cumin (1 tsp for fish)

• Salt & black pepper

Day	Dish	Cook Tonight	Prep Ahead
Day 1	Broccoli Rabe Walnut Pesto Pasta with Sausage	• Blanch broccoli rabe • Blend pesto with walnuts, garlic, Parmesan, lemon, olive oil • Cook sausage until browned • Boil pasta & toss with pesto + sausage	• Toast walnuts (store airtight) • Reserve extra pasta water to thin pesto later in the week if you want leftovers refreshed
Day 2	Wild Rice, Chicken & Leek Soup with Brown Butter Roasted Carrots	• Roast 1 lb carrots in butter & honey (side dish) • Sear chicken, then simmer with wild rice, leeks, carrots, celery, garlic, broth & herbs until rice is tender • Shred chicken & finish soup	• Double wild rice if you’d like some pre-cooked to add to the salad (Day 3) • Chop extra carrots, onion, celery to save time
Day 3	Roast Squash + Lentil Salad with Hearty Greens, Radicchio & Whipped Honey Feta	• Roast cubed squash (same temp as Day 2 carrots if you batch) • Simmer lentils until just tender • Whip feta, yogurt, honey, and olive oil until smooth • Whisk balsamic Dijon dressing • Toss lentils, squash, greens, and radicchio with dressing, serve over whipped feta	• Cook lentils in advance (keeps 3–4 days) • Roast squash while oven is hot from Day 2 carrots
Day 4	Mediterranean Baked Fish with Quinoa & Chickpea Tabbouleh	• Bake fish with olive oil, paprika, cumin, lemon slices until flaky • Cook quinoa if not prepped • Toss tabbouleh: quinoa, chickpeas, cucumber, tomatoes, red onion, parsley, mint, lemon, olive oil	• Cook quinoa on Day 2 or 3 and refrigerate • Chop parsley, mint, onion in advance