Week 22 Meal Plan

Monday: Chilled soba noodle steak salad with veggies & ginger lime vinaigrette 

Tuesday: Provencal baked salmon with braised white beans & greens 

Wednesday: Lentil & vegetable shepherd's pie with garlic potatoes 

Thursday: Creamy butternut squash soup with sausage, mushrooms & kale

Friday: Date Night

Download recipes below:

Week 22 Meal Plan.pdf

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🥢 1. Chilled Soba Noodle Steak Salad with Veggies & Ginger-Lime Vinaigrette

Ingredients

• 8 oz buckwheat soba noodles (ensure 100% buckwheat if avoiding wheat)

• 1 lb flank or sirloin steak

• 1 Tbsp avocado oil

• 2 cups shredded carrots

• 1 cucumber, julienned

• 1 red bell pepper, thinly sliced

• 2 cups shredded cabbage

• ¼ cup chopped cilantro

• 2 green onions, sliced

• 2 Tbsp sesame seeds (omit if you can’t have sesame)

Ginger-Lime Vinaigrette

• 3 Tbsp lime juice

• 2 Tbsp rice vinegar

• 1 Tbsp maple syrup

• 2 Tbsp tamari or coconut aminos

• 1 Tbsp finely grated fresh ginger

• 1 small clove garlic, grated

• ¼ cup avocado oil

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Directions

1. Cook soba noodles according to package; rinse in cold water and drain well.

2. Season steak with salt and pepper. Heat oil in a skillet; sear 3–4 min per side for medium rare. Let rest, then slice thinly.

3. Whisk vinaigrette ingredients together.

4. Toss noodles and veggies with dressing. Top with steak slices and herbs. Serve chilled.

🐟 2. Provençal Baked Salmon with Braised White Beans & Greens

Ingredients

• 4 salmon fillets (about 6 oz each)

• 1 Tbsp olive oil

• 2 cloves garlic, minced

• 1 pint cherry tomatoes, halved

• 1 can (15 oz) white beans, drained & rinsed

• 1 tsp herbes de Provence

• 2 cups chopped kale or chard

• ¼ cup dry white wine or broth

• 1 Tbsp lemon juice

• Sea salt & pepper

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Directions

1. Heat oven to 400°F.

2. In a skillet, sauté garlic in olive oil, then add tomatoes, beans, herbs, and wine. Simmer 5 min. Stir in greens to wilt.

3. Transfer mixture to a baking dish, place salmon on top, drizzle with lemon juice, and season.

4. Bake 12–15 min until salmon flakes easily.

🥕 3. Lentil & Vegetable Shepherd’s Pie with Garlic Potatoes

Ingredients

• 1 cup green or brown lentils

• 3 cups vegetable broth

• 1 Tbsp olive oil

• 1 yellow onion, diced

• 2 carrots, diced

• 2 celery stalks, diced

• 2 cloves garlic, minced

• 1 cup frozen peas (or chopped green beans if avoiding peas)

• 2 Tbsp tomato paste

• 1 tsp thyme

• 1 tsp rosemary

• 2 Tbsp tamari or coconut aminos

• 1 Tbsp balsamic vinegar

• Salt & pepper

  
  

Garlic Potato Topping

• 2 lbs Yukon gold potatoes, peeled & cubed

• 2 Tbsp olive oil or vegan butter

• ¼ cup unsweetened almond milk (or other plant milk)

• 2 cloves roasted or sautéed garlic

  
  

Directions

1. Cook lentils in broth until tender (25–30 min).

2. In a skillet, sauté onion, carrots, celery, and garlic in olive oil. Add tomato paste, herbs, and lentils. Stir in tamari and vinegar.

3. Boil potatoes, then mash with olive oil, milk, and garlic.

4. Spread lentil filling in a baking dish, top with potatoes, and bake at 375°F for 20–25 min until lightly golden.

🍲 4. Creamy Butternut Squash Soup with Sausage, Mushrooms & Kale

Ingredients

• 1 Tbsp olive oil

• 1 lb chicken or turkey sausage, sliced or crumbled

• 1 small onion, chopped

• 2 cups mushrooms, sliced

• 4 cups cubed butternut squash

• 4 cups vegetable or chicken broth

• 1 cup coconut milk

• 2 cups chopped kale

• ½ tsp nutmeg

• Sea salt & pepper

  
  

Directions

1. In a large pot, brown sausage in olive oil. Remove and set aside.

2. Add onion and mushrooms; sauté 5 min. Add squash and broth. Simmer 15–20 min until squash is tender.

3. Blend soup until smooth (immersion blender works best).

4. Return sausage and kale to the pot; stir in coconut milk and nutmeg. Heat through and season to taste.

🛒 Shopping List

Produce

• 1 cucumber

• 2 carrots

• 1 red bell pepper

• 2 cups cabbage

• 1 bunch cilantro

• 2 green onions

• 1 pint cherry tomatoes

• 2 cups kale or chard (plus 2 more cups for soup)

• 1 small onion (for soup)

• 1 yellow onion (for shepherd’s pie)

• 2 celery stalks

• 4 cups cubed butternut squash

• 2 lbs Yukon gold potatoes

• Garlic (6–8 cloves)

• Fresh ginger

• 1 lime

• Lemons (1–2)

  
  

Proteins

• 1 lb flank or sirloin steak

• 4 salmon fillets

• 1 lb chicken or turkey sausage

• 1 cup green or brown lentils

• 1 can white beans

  
  

Pantry

• Buckwheat soba noodles

• Olive oil & avocado oil

• Tamari or coconut aminos

• Rice vinegar

• Maple syrup

• Vegetable or chicken broth (about 7 cups total)

• Tomato paste

• Balsamic vinegar

• Herbes de Provence, thyme, rosemary, nutmeg

• Sea salt & pepper

Dairy Alternatives

• Unsweetened almond milk (or preferred plant milk)

• Coconut milk (1 can)

  
  

Optional

• Sesame seeds (omit if allergic)

• White wine (¼ cup)