Week 3 Meal Plan

Alicia Gromicko
7 hours ago
8 min read

Monday: Lemon-dill salmon with quinoa, roasted carrots with pistachios, dates & herbed yogurt

Tuesday: Greek turkey meatballs with chickpea, cucumber, tomato & feta salad + mixed greens

Wednesday: BBQ tofu steaks with hassleback roasted sweet potatoes + garlic sautéed broccoli rabe

Thursday: Stewed lentils with kale, merguez sausage & cauliflower-parsnip puree

Friday: Curried tuna salad lettuce wraps with fennel, kohlrabi, citrus & castelvetrano salad

Download the meal plan below:

Recipes with Grocery List

Lemon-Dill Salmon with Quinoa, Roasted Carrots with Pistachios, Dates & Herbed Yogurt

Serves: 4

Prep time: 20 minutes

Cook time: 25 minutes

Ingredients:

For the salmon:

4 salmon fillets (6 oz each)
2 lemons (1 for juice and zest, 1 sliced for garnish)
2 tbsp fresh dill, chopped, plus more for garnish
2 tbsp olive oil
2 cloves garlic, minced
Salt and pepper to taste

For the quinoa:

1 cup quinoa, rinsed
2 cups vegetable or chicken broth
1 tsp olive oil
½ tsp salt

For the roasted carrots:

2 bunches (about 2 lbs) rainbow or regular carrots, peeled and halved lengthwise
2 tbsp olive oil
1 tsp cumin
½ tsp coriander
Salt and pepper to taste
⅓ cup shelled pistachios, roughly chopped
6 Medjool dates, pitted and chopped
2 tbsp fresh parsley, chopped

For the herbed yogurt:

1 cup Greek yogurt
2 tbsp fresh herbs (mix of dill, mint, parsley)
1 tbsp lemon juice
1 clove garlic, minced
Salt to taste

Instructions:

Preheat oven to 425°F and line a baking sheet with parchment paper.
Prepare salmon: In a small bowl, mix together lemon zest, lemon juice, dill, olive oil, garlic, salt, and pepper. Place salmon fillets on a parchment-lined baking sheet and brush with the lemon-dill mixture.
Prepare carrots: On another baking sheet, toss carrots with olive oil, cumin, coriander, salt, and pepper. Arrange in a single layer.
Roast vegetables: Place carrots in the oven and roast for 20-25 minutes, until tender and starting to caramelize, tossing halfway through.
Cook quinoa: In a medium saucepan, combine quinoa, broth, olive oil, and salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let stand, covered, for 5 minutes, then fluff with a fork.
Make herbed yogurt: In a small bowl, combine yogurt, herbs, lemon juice, garlic, and salt. Stir well and refrigerate until ready to serve.
Cook salmon: When carrots have about 12 minutes left, add the salmon to the oven and roast for 10-12 minutes, until just cooked through but still moist.
Finish carrots: When carrots are done, toss with chopped pistachios, dates, and parsley.
Serve: Divide quinoa among four plates. Top with salmon fillets and serve carrots on the side with a dollop of herbed yogurt.

Greek Turkey Meatballs with Chickpea, Cucumber, Tomato & Feta Salad + Mixed Greens

Serves: 4

Prep time: 20 minutes

Cook time: 20 minutes

Ingredients:

For the meatballs:

1 lb ground turkey
¼ cup red onion, finely diced
2 cloves garlic, minced
¼ cup fresh parsley, chopped
2 tbsp fresh mint, chopped
1 tsp dried oregano
1 tsp ground cumin
Zest of 1 lemon
1 egg
¼ cup breadcrumbs
½ tsp salt
¼ tsp black pepper
2 tbsp olive oil (for cooking)

For the salad:

1 can (15 oz) chickpeas, drained and rinsed
1 English cucumber, diced
1 pint cherry tomatoes, halved
½ red onion, thinly sliced
4 oz feta cheese, crumbled
¼ cup kalamata olives, pitted and halved
2 tbsp fresh parsley, chopped
2 tbsp fresh mint, chopped
4 cups mixed greens

For the dressing:

3 tbsp olive oil
2 tbsp lemon juice
1 clove garlic, minced
1 tsp dried oregano
1 tsp honey
Salt and pepper to taste

Instructions:

Make meatball mixture: In a large bowl, combine ground turkey, red onion, garlic, parsley, mint, oregano, cumin, lemon zest, egg, breadcrumbs, salt, and pepper. Mix gently until just combined, being careful not to overmix.
Form meatballs: Using wet hands, form mixture into about 16 meatballs, roughly 1½ inches in diameter.
Cook meatballs: Heat olive oil in a large skillet over medium heat. Add meatballs and cook, turning occasionally, until browned on all sides and cooked through, about 15-20 minutes. Transfer to a paper towel-lined plate.
Make the dressing: In a small bowl, whisk together olive oil, lemon juice, garlic, oregano, honey, salt, and pepper.
Prepare the salad: In a large bowl, combine chickpeas, cucumber, cherry tomatoes, red onion, feta cheese, olives, parsley, and mint. Toss with about two-thirds of the dressing.
Assemble: Place mixed greens on plates, top with the chickpea salad mixture and meatballs. Drizzle with remaining dressing.

BBQ Tofu Steaks with Hasselback Roasted Sweet Potatoes + Garlic Sautéed Broccoli Rabe

Serves: 4

Prep time: 25 minutes

Cook time: 45 minutes

Ingredients:

For the tofu steaks:

2 blocks (14 oz each) extra-firm tofu
¼ cup soy sauce or tamari
2 tbsp maple syrup
2 tbsp apple cider vinegar
2 tbsp olive oil
2 cloves garlic, minced
1 tsp smoked paprika
½ cup BBQ sauce, plus more for serving

For the hasselback sweet potatoes:

4 medium sweet potatoes, scrubbed
3 tbsp olive oil
2 cloves garlic, minced
1 tbsp fresh rosemary, chopped
Salt and pepper to taste

For the broccoli rabe:

2 bunches broccoli rabe, tough stems removed
3 tbsp olive oil
4 cloves garlic, thinly sliced
¼ tsp red pepper flakes
2 tbsp lemon juice
Salt to taste

Instructions:

Prepare tofu: Press tofu blocks between paper towels with a heavy object on top for at least 30 minutes to remove excess moisture. Cut each block into 4 thick slices.
Marinate tofu: In a shallow dish, whisk together soy sauce, maple syrup, apple cider vinegar, olive oil, garlic, and smoked paprika. Add tofu slices and marinate for at least 30 minutes, turning occasionally.
Preheat oven to 425°F and line two baking sheets with parchment paper.
Prepare sweet potatoes: Make thin slices across each sweet potato, cutting almost but not all the way through (place chopsticks alongside the potato to prevent cutting all the way through). Place on one of the prepared baking sheets.
Seasoning sweet potatoes: Mix olive oil with garlic and rosemary. Brush mixture over sweet potatoes, making sure some gets between the slices. Season with salt and pepper.
Bake sweet potatoes: Place in the oven and bake for 45-50 minutes, until tender and slightly crispy at the edges.
Cook tofu: Preheat grill or grill pan over medium-high heat. Remove tofu from marinade and grill for 4-5 minutes per side. During the last few minutes, brush tofu with BBQ sauce and continue cooking until caramelized.
Prepare broccoli rabe: Bring a large pot of salted water to a boil. Blanch broccoli rabe for 2 minutes, then drain and immediately transfer to an ice bath to stop cooking. Drain again.
Sauté broccoli rabe: Heat olive oil in a large skillet over medium heat. Add sliced garlic and red pepper flakes, cooking until fragrant, about 1 minute. Add drained broccoli rabe and sauté for 3-4 minutes. Add lemon juice and season with salt.
Serve: Plate tofu steaks with hasselback sweet potatoes and broccoli rabe. Serve with additional BBQ sauce on the side.

Stewed Lentils with Kale, Merguez Sausage & Cauliflower-Parsnip Puree

Serves: 4

Prep time: 20 minutes

Cook time: 45 minutes

Ingredients:

For the stewed lentils:

1½ cups French green lentils, rinsed
1 bay leaf
1 lb merguez sausage (or another spicy sausage)
1 tbsp olive oil
1 onion, diced
2 carrots, diced
2 celery stalks, diced
3 cloves garlic, minced
1 tbsp tomato paste
1 tsp ground cumin
½ tsp smoked paprika
4 cups chicken or vegetable broth
1 bunch kale, stems removed and leaves chopped
2 tbsp lemon juice
Salt and pepper to taste

For the cauliflower-parsnip puree:

1 medium cauliflower, cut into florets
3 medium parsnips, peeled and chopped
3 cloves garlic, peeled
2 tbsp butter or olive oil
¼ cup milk or plant-based milk
Salt and white pepper to taste
Pinch of nutmeg

Instructions:

Cook lentils: In a medium pot, combine lentils, bay leaf, and enough water to cover by 2 inches. Bring to a boil, then reduce heat and simmer for 20-25 minutes until tender but not mushy. Drain and set aside.
Cook sausage: In a large, deep skillet or Dutch oven, cook merguez sausage over medium heat until browned on all sides, about 8-10 minutes. Remove sausage and set aside.
Prepare vegetable base: In the same skillet, add olive oil if needed. Add onion, carrots, and celery, cooking until softened, about 5-7 minutes. Add garlic, tomato paste, cumin, and smoked paprika, cooking for another minute.
Combine and simmer: Return sausage to the skillet and add cooked lentils and broth. Bring to a simmer and cook for 15 minutes to meld flavors.
Make the puree: Meanwhile, in a large pot, steam cauliflower, parsnips, and garlic until very tender, about 15 minutes. Transfer to a food processor, add butter or oil and milk, and process until smooth. Season with salt, white pepper, and nutmeg.
Finish lentils: Add chopped kale to the lentil mixture and cook until wilted, about 5 minutes. Stir in lemon juice and adjust seasoning with salt and pepper.
Serve: Divide cauliflower-parsnip puree among four plates. Top with stewed lentils and sliced merguez sausage.

5. Curried Tuna Salad Lettuce Wraps with Fennel, Kohlrabi, Citrus & Castelvetrano Salad

Serves: 4

Prep time: 25 minutes

Cook time: 0 minutes

Ingredients:

For the curried tuna salad:

3 cans (5 oz each) tuna, drained
¼ cup mayonnaise
2 tbsp Greek yogurt
2 tsp curry powder
1 tsp turmeric
1 small apple, diced or 2 cups of red grapes sliced in half
2 celery stalks, finely diced
¼ cup red onion, finely diced
2 tbsp fresh cilantro, chopped
1 tbsp lemon juice
Salt and pepper to taste
1 head butter lettuce, leaves separated

For the fennel, kohlrabi, citrus & castelvetrano salad:

1 fennel bulb, thinly sliced (reserve fronds for garnish)
1 kohlrabi, peeled and julienned
2 oranges, segmented
1 grapefruit, segmented
½ cup castelvetrano olives, pitted and halved
2 tbsp olive oil
1 tbsp white wine vinegar
1 tsp honey
Salt and pepper to taste

Instructions:

Make tuna salad: In a medium bowl, combine tuna, mayonnaise, yogurt, curry powder, and turmeric. Mix well, breaking up any large chunks of tuna. Add apple, celery, red onion, cilantro, and lemon juice. Stir to combine. Season with salt and pepper.
Prepare the citrus: Over a bowl to catch the juices, segment oranges and grapefruit. Reserve the accumulated juice for the dressing.
Make the salad: In a large bowl, combine sliced fennel, kohlrabi, citrus segments, and olives.
Make the dressing: In a small bowl, whisk together olive oil, white wine vinegar, honey, 2 tbsp of the reserved citrus juice, salt, and pepper.
Finish the salad: Pour dressing over the fennel mixture and toss gently to combine. Garnish with reserved fennel fronds.
Serve: Arrange butter lettuce leaves on plates. Fill each leaf with a scoop of the curried tuna salad. Serve the fennel, kohlrabi, and citrus salad alongside.

Grocery Shopping List

Produce

3 lemons
Fresh dill (1 small bunch)
8-10 cloves garlic
2 bunches rainbow or regular carrots (about 2 lbs)
Fresh parsley (1 bunch)
Fresh mint (1 small bunch)
6 Medjool dates
1 red onion
1 English cucumber
1 pint cherry tomatoes
4 cups mixed greens
4 medium sweet potatoes
Fresh rosemary (1 small bunch)
2 bunches broccoli rabe
1 onion (yellow or white)
2 carrots (for lentil dish)
2 celery stalks (for lentil dish)
1 bunch kale
1 medium cauliflower
3 medium parsnips
1 small apple
2 celery stalks (for tuna salad)
Fresh cilantro (1 small bunch)
1 head butter lettuce
1 fennel bulb
1 kohlrabi
2 oranges
1 grapefruit
red grapes

Protein/Dairy

4 salmon fillets (6 oz each)
1 cup Greek yogurt
1 lb ground turkey
4 oz feta cheese
2 blocks (14 oz each) extra-firm tofu
1 lb merguez sausage (or another spicy sausage)
2 tbsp butter (can substitute olive oil)
¼ cup milk or plant-based milk
3 cans (5 oz each) tuna
¼ cup mayonnaise
1 egg

Pantry Items

1 cup quinoa
2 cups vegetable or chicken broth (for quinoa)
Olive oil
Ground cumin
Ground coriander
⅓ cup shelled pistachios
Dried oregano
Breadcrumbs
1 can (15 oz) chickpeas
¼ cup kalamata olives
Honey
Soy sauce or tamari
Maple syrup
Apple cider vinegar
½ cup BBQ sauce
Red pepper flakes
1½ cups French green lentils
Bay leaf
4 cups chicken or vegetable broth (for lentils)
1 tbsp tomato paste
Smoked paprika
White pepper
Nutmeg
Curry powder
Turmeric
½ cup castelvetrano olives
White wine vinegar
Salt and black pepper

This shopping list includes everything you'll need for all five recipes. Some ingredients (like garlic, olive oil, and lemons) are used across multiple recipes, so quantities have been consolidated. Check your pantry for staples before shopping to avoid buying duplicates.

You can prepare these dishes ahead of time and store them in glass containers.