Week 24 Meal Plan: Cozy Fall Continued

Monday: White bean & italian sausage soup with kale + sun dried tomatoes

⁠Tuesday: Mediterranean ground turkey bowls with roasted vegetable quinoa, lentils, hummus & tzatziki sauce

Wednesday: Finnish salmon stew with leeks, dill & potatoes

Thursday: Indian kofta meatball curry with cilantro lime riced cauliflower

Friday: Date Night

Download receipes below:

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🥣 1. White Bean & Italian Sausage Soup with Kale + Sun-Dried Tomatoes

Serves 4 | Freezer-Friendly

Ingredients

• 1 lb Italian chicken or turkey sausage (casings removed)

• 1 tbsp olive oil

• 1 yellow onion, diced

• 3 garlic cloves, minced

• 4 cups low-sodium chicken broth

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

• ½ cup sun-dried tomatoes (packed in oil, drained & chopped)

• 4 cups chopped kale

• 1 tsp fennel seeds

• 1 tsp dried oregano

• ½ tsp red pepper flakes (optional)

• Sea salt & black pepper to taste

• Juice of ½ lemon

  
  

Instructions

1. Heat olive oil in a soup pot over medium heat. Add sausage; cook until browned.

2. Add onion and garlic; sauté 3–4 minutes.

3. Stir in fennel, oregano, and sun-dried tomatoes; cook 1 minute.

4. Add beans and broth; bring to a simmer for 10 minutes.

5. Stir in kale; simmer another 5–7 minutes until tender.

6. Season with salt, pepper, and lemon juice before serving.

   
   

🥗 2. Mediterranean Ground Turkey Bowls with Roasted Vegetable Quinoa, Lentils, Hummus & Tzatziki

Serves 4 | Fridge or Meal Prep Friendly

Ingredients

• 1 lb ground turkey

• 1 tbsp olive oil

• 1 tsp cumin

• 1 tsp smoked paprika

• ½ tsp garlic powder

• ½ tsp sea salt

• 2 cups cooked quinoa (or quinoa-rice blend)

• 1 cup cooked lentils (brown or green)

• 2 cups zucchini, eggplant, and carrots, chopped

• 2 tbsp olive oil (for roasting)

• ½ cup hummus (store-bought or homemade)

• ½ cup tzatziki sauce (dairy-free if desired)

• ¼ cup chopped fresh parsley or mint

• Lemon wedges for serving

Instructions

1. Preheat oven to 400°F. Toss veggies with olive oil, salt & pepper; roast 25 minutes.

2. Heat oil in a skillet. Add ground turkey and spices; cook until browned and cooked through.

3. Combine cooked quinoa, lentils, and roasted veggies.

4. Serve bowls with turkey, a dollop of hummus, tzatziki, herbs, and lemon wedge.

🐟 3. Finnish Salmon Stew (Lohikeitto) with Leeks, Dill & Potatoes

Serves 4 | Fridge-Friendly

Ingredients

• 1 lb salmon fillet, skin removed, cut into cubes

• 1 tbsp olive oil or ghee

• 1 large leek, white & light green parts only, sliced

• 1 carrot, diced

• 3 medium gold or white potatoes, peeled & diced

• 4 cups vegetable or fish broth

• 1 cup coconut milk (or light cream)

• 1 bay leaf

• ½ tsp salt

• ¼ tsp black pepper

• 2 tbsp chopped fresh dill

• Juice of ½ lemon

  
  

Instructions

1. Heat oil in a pot over medium heat. Add leek and carrot; sauté 5 minutes.

2. Add broth, potatoes, bay leaf, salt, and pepper; simmer 10–12 minutes until potatoes are tender.

3. Add salmon; simmer 5 minutes until just cooked.

4. Stir in coconut milk and dill; heat gently (don’t boil).

5. Finish with lemon juice before serving.

🍛 4. Indian Kofta Meatball Curry with Cilantro Lime Riced Cauliflower

Serves 4 | Freezer-Friendly

Ingredients For Meatballs (Kofta):

• 1 lb ground beef, lamb, or turkey

• ¼ cup grated onion

• 2 cloves garlic, minced

• 1 tsp ground cumin

• 1 tsp coriander

• ½ tsp turmeric

• ¼ tsp cinnamon

• ½ tsp salt

• 1 tbsp olive oil (for browning)

  
  

For Curry Sauce:

• 1 tbsp olive oil

• 1 small yellow onion, diced

• 3 garlic cloves, minced

• 1 tsp grated ginger

• 1 tsp cumin

• 1 tsp curry powder

• 1 tsp garam masala

• 1 cup coconut milk

• ½ cup vegetable or chicken broth

• Sea salt to taste

  
  

For Cauliflower Rice:

• 4 cups riced cauliflower

• 1 tbsp olive oil

• 2 tbsp chopped cilantro

• Juice of ½ lime

  
  

Instructions

1. Combine all meatball ingredients; form into 1-inch balls.

2. Heat oil in a skillet; brown meatballs on all sides (don’t fully cook).

3. Remove meatballs; in same pan, add onion, garlic, and ginger; sauté 3–4 minutes.

4. Stir in spices; add coconut milk and broth.

5. Return meatballs; simmer 10–12 minutes until cooked through.

6. For cauliflower rice: sauté in olive oil 5 minutes, then stir in lime juice and cilantro.

7. Serve kofta curry over riced cauliflower.

🛒 Master Shopping List

Produce

• 2 yellow onions

• 2 leeks

• 2 carrots

• 1 head garlic (about 8–10 cloves)

• 1 bunch kale

• 3 medium gold or white potatoes

• 2 zucchini

• 1 small eggplant

• 2 carrots (for roasting)

• 1 bunch fresh dill

• 1 bunch parsley or mint

• 1 bunch cilantro

• 3 lemons

• 1 lime

  
  

Protein

• 1 lb Italian chicken or turkey sausage

• 1 lb ground turkey

• 1 lb salmon fillet

• 1 lb ground beef, lamb, or turkey (for kofta)

  
  

Canned / Dry Goods

• 2 cans cannellini beans

• ½ cup sun-dried tomatoes (in oil)

• 1 cup lentils (or 1 can cooked)

• 2 cups quinoa (or quinoa-rice blend)

• 1 can coconut milk (13.5 oz)

• 1 box low-sodium chicken or vegetable broth (2 quarts total)

  
  

Condiments / Sauces

• ½ cup hummus

• ½ cup tzatziki (or dairy-free)

  
  

Pantry / Spices

• Olive oil or ghee

• Fennel seeds

• Dried oregano

• Cumin

• Smoked paprika

• Curry powder

• Garam masala

• Ground coriander

• Turmeric

• Cinnamon

• Bay leaf

• Sea salt & black pepper

  
  

Frozen

• 4 cups riced cauliflower