Week 21 Meal Plan

Monday: Maple sage meatloaf with herb-roasted root vegetables 

Tuesday: Salmon burgers with lemon yogurt sauce & cabbage, kale + fennel slaw 

Wednesday: White bean, chicken & roasted poblano chili with baked tortilla strips 

Thursday: Coconut chickpea, lentil & spinach curry with quinoa rice

Friday: Date Night

Download recipes below:

Week 21.pdf

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1. Maple Sage Meatloaf with Herb Roasted Root Vegetables

Serves 4 Ingredients

• 1 lb ground turkey or chicken

• ½ cup rolled oats (or gluten-free breadcrumbs)

• 1 small onion, finely minced

• 2 cloves garlic, minced

• 2 tbsp fresh sage, chopped (or 1 tsp dried)

• 2 tbsp pure maple syrup

• 1 tbsp Dijon mustard

• 1 large egg

• 1 tsp sea salt, ½ tsp pepper

For the vegetables

• 2 carrots, peeled and chopped

• 2 parsnips, peeled and chopped

• 1 sweet potato, cubed

• 1 small turnip, cubed

• 2 tbsp olive oil

• 1 tsp thyme + 1 tsp rosemary

• Salt & pepper

Instructions

1. Preheat oven to 375°F.

2. Mix all meatloaf ingredients, form into a loaf on a parchment-lined baking sheet.

3. Bake 40–45 min until cooked through.

4. Toss root vegetables with oil, herbs, salt, and pepper. Roast on a second sheet pan for 30–35 min until caramelized.

5. Serve meatloaf sliced with roasted veggies on the side.

2. Salmon Burgers with Lemon Yogurt Sauce & Cabbage, Kale + Fennel Slaw

Serves 4 Ingredients

• 1 lb salmon fillet, skin removed, finely chopped

• 1 green onion, minced

• 2 tbsp fresh parsley or dill

• 1 egg

• ⅓ cup gluten-free breadcrumbs

• 1 tbsp lemon juice

• Salt & pepper

• 1 tbsp olive oil

For sauce

• ½ cup plain Greek yogurt (or coconut yogurt for dairy-free)

• Zest + juice of ½ lemon

• 1 clove garlic, minced

• Pinch salt

For slaw

• 2 cups shredded green cabbage

• 1 cup thinly sliced kale

• ½ fennel bulb, thinly sliced

• 1 tbsp olive oil

• 1 tbsp lemon juice

• 1 tsp honey or maple syrup

• Salt & pepper

Instructions

1. Mix salmon burger ingredients, shape into 4 patties. Chill 15 min.

2. Heat olive oil in skillet, cook patties 3–4 min per side.

3. Mix sauce ingredients in small bowl.

4. Toss slaw ingredients together.

5. Serve burgers topped with lemon yogurt sauce and slaw.

3. White Bean, Chicken & Roasted Poblano Chili with Baked Tortilla Strips

Serves 4–6 Ingredients

• 1 lb boneless chicken breast or thighs, cubed

• 2 poblano peppers

• 1 yellow onion, diced

• 3 cloves garlic, minced

• 2 cans (15 oz) white beans, drained & rinsed

• 4 cups low-sodium chicken broth

• 1 tsp cumin

• 1 tsp oregano

• ½ tsp smoked paprika

• ½ tsp chili flakes (optional)

• 1 tbsp olive oil

• 4 corn tortillas, cut into strips

Instructions

1. Roast poblano peppers under broiler until charred, peel skins, chop.

2. In large pot, sauté onion & garlic in olive oil 3–4 min.

3. Add chicken, spices, and cook until browned.

4. Stir in beans, poblano, broth. Simmer 20–25 min.

5. Toss tortilla strips with a little oil and bake at 375°F for 10–12 min until crisp.

6. Serve chili topped with tortilla strips.

4. Coconut Chickpea, Lentil & Spinach Curry with Quinoa Rice

Serves 4–6 Ingredients

• 1 cup dried red lentils, rinsed

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

• 1 onion, chopped

• 3 cloves garlic, minced

• 1 tbsp fresh ginger, minced

• 1 tbsp curry powder (or blend of turmeric, cumin, coriander)

• 1 tsp garam masala (optional)

• 1 can (15 oz) full-fat coconut milk

• 2 cups vegetable broth

• 4 cups fresh spinach

• 1 tbsp olive or coconut oil

• Salt & pepper

For serving

• 1 cup quinoa + 1 cup rice (cook together for fluffy mix)

Instructions

1. Heat oil, sauté onion, garlic, ginger until soft.

2. Add spices, toast 1 min.

3. Stir in lentils, chickpeas, broth, and coconut milk. Simmer 25–30 min until lentils are tender.

4. Add spinach to wilt. Adjust seasoning.

5. Serve over quinoa rice.

🛒 Shopping List

Produce

• 2 small onions + 1 yellow onion + 1 green onion

• 6 cloves garlic

• 2 tbsp fresh sage

• 2 carrots

• 2 parsnips

• 1 sweet potato

• 1 small turnip

• 1 lemon + 1 extra ½ lemon for sauce

• 1 bunch parsley or dill

• 2 cups shredded green cabbage

• 1 cup kale

• ½ fennel bulb

• 2 poblano peppers

• 1 tbsp fresh ginger

• 4 cups fresh spinach

Proteins

• 1 lb ground turkey or chicken (meatloaf)

• 1 lb salmon fillet

• 1 lb boneless chicken breast or thighs

Pantry

• Rolled oats (or GF breadcrumbs)

• Dijon mustard

• Pure maple syrup

• Olive oil

• Gluten-free breadcrumbs

• Honey (or extra maple)

• 2 cans white beans

• 1 can chickpeas

• 1 cup red lentils

• Curry powder / garam masala

• Smoked paprika, cumin, oregano, thyme, rosemary

• Corn tortillas (4)

• Vegetable broth (2 cups)

• Chicken broth (4 cups)

• 1 cup quinoa + 1 cup rice

Dairy / Alternatives

• 1 egg (for meatloaf)

• 1 egg (for salmon burgers)

• Plain Greek yogurt (or coconut yogurt, dairy-free)

• 1 can full-fat coconut milk