Week 4 Meal Plan

Alicia Gromicko
2 hours ago
9 min read

Monday: Falafel bowls with roasted garlic hummus, quinoa tabbouleh, greens & lemon za'atar vinaigrette

Tuesday: Thai basil & ground pork stir fry with coconut-lime rice, baby bok choy + shiitake mushrooms

Wednesday: Honey, goat cheese & herb baked salmon with shaved brussels sprout salad

Thursday: French lentil salad with chickpeas, kale, roasted sweet potato & harissa garlic chicken

Friday: Roasted carrot & red lentil ragout with mini beef meatballs + herbed cauliflower rice

Download the meal plan here:

Recipes with Grocery List

1. Falafel Bowls with Roasted Garlic Hummus, Quinoa Tabbouleh, Greens & Lemon Za'atar Vinaigrette

Serves: 4

Prep time: 30 minutes (plus soaking time)

Cook time: 30 minutes

Ingredients:

For the falafel:

2 cups dried chickpeas, soaked overnight (not canned)
1 small onion, roughly chopped
4 cloves garlic
1 cup fresh parsley leaves
1 cup fresh cilantro leaves
1 tbsp ground cumin
1 tbsp ground coriander
¼ tsp cayenne pepper
1 tsp baking powder
2 tbsp all-purpose flour (or chickpea flour for GF)
Salt and pepper to taste
Vegetable oil for frying

For the roasted garlic hummus:

1 head garlic
1 can (15 oz) chickpeas, drained and rinsed
3 tbsp tahini
3 tbsp olive oil, plus more for drizzling
3 tbsp lemon juice
½ tsp ground cumin
Salt to taste
2-3 tbsp ice water

For the quinoa tabbouleh:

1 cup quinoa, rinsed
2 cups water
1 bunch fresh parsley, finely chopped
½ cup fresh mint leaves, finely chopped
3 tomatoes, diced
1 cucumber, diced
3 green onions, thinly sliced
3 tbsp olive oil
2 tbsp lemon juice
Salt and pepper to taste

For the lemon za'atar vinaigrette:

3 tbsp olive oil
2 tbsp lemon juice
1 tbsp za'atar
1 tsp honey
1 small garlic clove, minced
Salt and pepper to taste

For serving:

4 cups mixed greens
1 cup cherry tomatoes, halved
½ red onion, thinly sliced
½ cup kalamata olives
Lemon wedges

Instructions:

Soak chickpeas: Place dried chickpeas in a large bowl, cover with water by 3 inches, and let soak overnight (or at least 12 hours). Drain well.
Roast garlic: Preheat oven to 400°F. Cut the top off the head of garlic to expose cloves. Drizzle with olive oil, wrap in foil, and roast for 30-35 minutes until soft and golden. Let cool, then squeeze out cloves.
Make falafel mixture: In a food processor, combine soaked chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, cayenne, salt, and pepper. Pulse until finely minced but not pureed. Transfer to a bowl and mix in baking powder and flour. Form into about 16 small patties.
Cook falafel: Heat oil in a deep skillet to 350°F. Fry falafels in batches until golden brown and crispy, about 3-4 minutes per batch. Drain on paper towels.
Make hummus: In a food processor, combine roasted garlic cloves, chickpeas, tahini, olive oil, lemon juice, cumin, and salt. Process until smooth, adding ice water as needed to achieve desired consistency.
Prepare quinoa tabbouleh: Cook quinoa in water according to package instructions. Cool completely. In a large bowl, combine cooled quinoa, parsley, mint, tomatoes, cucumber, and green onions. Dress with olive oil, lemon juice, salt, and pepper.
Make vinaigrette: In a small bowl, whisk together olive oil, lemon juice, za'atar, honey, garlic, salt, and pepper.
Assemble bowls: Divide mixed greens among four bowls. Top each with quinoa tabbouleh, falafels, a dollop of hummus, cherry tomatoes, red onion, and olives. Drizzle with lemon za'atar vinaigrette and serve with lemon wedges.

2. Thai Basil & Ground Pork Stir Fry with Coconut-Lime Rice, Baby Bok Choy + Shiitake Mushrooms

Serves: 4

Prep time: 20 minutes

Cook time: 25 minutes

Ingredients:

For the coconut-lime rice:

2 cups jasmine rice, rinsed
1 can (14 oz) coconut milk
1 cup water
1 tsp salt
Zest and juice of 1 lime
2 tbsp chopped cilantro (for garnish)

For the pork stir fry:

1 lb ground pork
4 cloves garlic, minced
2 Thai chilies, minced (adjust to taste)
1 tbsp ginger, minced
8 oz shiitake mushrooms, sliced
4 baby bok choy, quartered lengthwise
1 red bell pepper, sliced
2 cups Thai basil leaves (or regular basil if unavailable)
3 green onions, sliced

For the sauce:

3 tbsp fish sauce
2 tbsp soy sauce or tamari
1 tbsp oyster sauce
2 tsp brown sugar
1 lime, juiced

For garnish:

Lime wedges
Chopped peanuts
Sliced Thai chilies (optional)

Instructions:

Make coconut-lime rice: In a medium saucepan, combine rice, coconut milk, water, and salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15-18 minutes until liquid is absorbed. Remove from heat, let stand covered for 10 minutes, then fluff with a fork and stir in lime zest, juice, and cilantro.
Prepare sauce: In a small bowl, whisk together fish sauce, soy sauce, oyster sauce, brown sugar, and lime juice. Set aside.
Cook pork: Heat a large wok or skillet over high heat. Add 1 tbsp oil, then add ground pork, breaking it up as it cooks. Cook until no longer pink, about 5-6 minutes. Transfer the mixture to a plate and set it aside.
Cook vegetables: In the same wok, add a bit more oil if needed. Add garlic, chilies, and ginger, stirring for 30 seconds until fragrant. Add mushrooms and stir-fry for 2-3 minutes until they start to soften. Add bok choy and bell pepper, stir-frying for another 2-3 minutes.
Combine: Return cooked pork to the wok. Pour in the sauce and toss everything together. Cook for another minute, then remove from heat and stir in Thai basil leaves and green onions.
Serve: Divide coconut-lime rice among four bowls. Top with the pork and vegetable stir-fry. Garnish with lime wedges, chopped peanuts, and additional Thai chilies if desired.

3. Honey, Goat Cheese & Herb Baked Salmon with Shaved Brussels Sprout Salad

Serves: 4

Prep time: 15 minutes

Cook time: 15 minutes

Ingredients:

For the salmon:

4 salmon fillets (6 oz each)
2 tbsp olive oil
2 tbsp honey
4 oz goat cheese, crumbled
2 tbsp fresh herbs (mix of dill, parsley, chives), chopped
Zest of 1 lemon
Salt and pepper to taste

For the shaved brussels sprout salad:

1 lb brussels sprouts, trimmed and very thinly sliced or shaved
1 Honeycrisp or Gala apple, thinly sliced
⅓ cup dried cranberries
⅓ cup sliced almonds, toasted
2 oz goat cheese, crumbled (additional)

For the dressing:

3 tbsp olive oil
2 tbsp apple cider vinegar
1 tbsp Dijon mustard
1 tbsp honey
Salt and pepper to taste

Instructions:

Preheat oven to 400°F and line a baking sheet with parchment paper.
Prepare salmon: Place salmon fillets on the prepared baking sheet. Brush with olive oil and season with salt and pepper. Drizzle with honey.
Make herb mixture: In a small bowl, combine goat cheese, chopped herbs, and lemon zest. Spread mixture evenly over salmon fillets.
Bake salmon: Place in the oven and bake for 12-15 minutes, until salmon is cooked through but still moist.
Make dressing: In a small bowl, whisk together olive oil, apple cider vinegar, Dijon mustard, honey, salt, and pepper.
Prepare salad: In a large bowl, combine shaved brussels sprouts, apple slices, dried cranberries, and toasted almonds. Toss with the dressing until well coated. Gently fold in crumbled goat cheese.
Serve: Divide the brussels sprout salad among four plates. Top each with a baked salmon fillet.

4. French Lentil Salad with Chickpeas, Kale, Roasted Sweet Potato & Harissa Garlic Chicken

Serves: 4

Prep time: 20 minutes

Cook time: 35 minutes

Ingredients:

For the harissa garlic chicken:

1½ lbs boneless, skinless chicken thighs
2 tbsp harissa paste
3 cloves garlic, minced
2 tbsp olive oil
1 tbsp lemon juice
1 tsp ground cumin
Salt and pepper to taste

For the lentil salad:

1 cup French green lentils, rinsed
1 bay leaf
2 medium sweet potatoes, cubed
2 tbsp olive oil, divided
1 can (15 oz) chickpeas, drained and rinsed
1 bunch kale, stems removed and leaves chopped
1 small red onion, thinly sliced
¼ cup fresh parsley, chopped

For the dressing:

3 tbsp olive oil
2 tbsp red wine vinegar
1 tbsp Dijon mustard
1 tsp honey
1 clove garlic, minced
Salt and pepper to taste

Instructions:

Preheat oven to 425°F and line a baking sheet with parchment paper.
Marinate chicken: In a bowl, combine harissa paste, garlic, olive oil, lemon juice, cumin, salt, and pepper. Add chicken thighs and toss to coat. Let marinate for at least 15 minutes (or up to overnight in the refrigerator).
Roast sweet potatoes: Toss cubed sweet potatoes with 1 tbsp olive oil, salt, and pepper. Spread on a baking sheet and roast for 25-30 minutes, until tender and caramelized.
Cook lentils: In a medium saucepan, 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 well and discard bay leaf.
Cook chicken: Heat a large skillet over medium-high heat. Add chicken thighs and cook for 5-6 minutes per side, until cooked through and slightly charred. Transfer to a cutting board and let rest for 5 minutes before slicing.
Sauté kale: In the same skillet, add remaining 1 tbsp olive oil. Add kale and sauté until wilted, about 3-4 minutes. Season with salt and pepper.
Make dressing: In a small bowl, whisk together olive oil, red wine vinegar, Dijon mustard, honey, garlic, salt, and pepper.
Assemble salad: In a large bowl, combine cooked lentils, roasted sweet potatoes, chickpeas, sautéed kale, red onion, and parsley. Toss with the dressing.
Serve: Divide lentil salad among four plates and top with sliced harissa chicken.

5. Roasted Carrot & Red Lentil Ragout with Mini Beef Meatballs + Herbed Cauliflower Rice

Serves: 4

Prep time: 25 minutes

Cook time: 40 minutes

Ingredients:

For the meatballs:

1 lb ground beef
¼ cup breadcrumbs
1 egg
2 cloves garlic, minced
2 tbsp parsley, chopped
1 tsp dried oregano
½ tsp ground cumin
Salt and pepper to taste
1 tbsp olive oil

For the carrot & red lentil ragout:

1 lb carrots, peeled and diced
1 cup red lentils, rinsed
1 onion, diced
3 cloves garlic, minced
1 can (14 oz) diced tomatoes
4 cups vegetable broth
2 tsp ground cumin
1 tsp smoked paprika
½ tsp cinnamon
¼ tsp cayenne pepper (optional)
2 tbsp tomato paste
2 tbsp lemon juice
Salt and pepper to taste

For the herbed cauliflower rice:

1 large cauliflower head, cut into florets
2 tbsp olive oil
3 green onions, thinly sliced
¼ cup fresh herbs (parsley, cilantro, mint), chopped
2 tbsp lemon juice
Salt and pepper to taste

Instructions:

Preheat oven to 400°F and line a baking sheet with parchment paper.
Make meatballs: In a large bowl, combine ground beef, breadcrumbs, egg, garlic, parsley, oregano, cumin, salt, and pepper. Mix gently until just combined. Form into about 24 small meatballs.
Cook meatballs: Heat olive oil in a large skillet over medium-high heat. Add meatballs and cook, turning occasionally, until browned on all sides, about 5-7 minutes. Transfer to a plate.
Start ragout: In the same skillet, add a bit more oil if needed. Add onion and cook until translucent, about 3-4 minutes. Add garlic and cook for another 30 seconds. Add carrots, red lentils, diced tomatoes, vegetable broth, cumin, smoked paprika, cinnamon, cayenne (if using), and tomato paste. Stir well.
Simmer ragout: Bring to a boil, then reduce heat and simmer for about 25-30 minutes, until lentils and carrots are tender and the mixture has thickened. Add cooked meatballs back to the skillet for the last 10 minutes of cooking. Stir in lemon juice and season with salt and pepper.
Make cauliflower rice: While the ragout is simmering, pulse cauliflower florets in a food processor until they resemble rice grains. Heat olive oil in a large skillet over medium heat. Add cauliflower rice and cook, stirring occasionally, for 5-7 minutes until tender. Stir in green onions, herbs, lemon juice, salt, and pepper.
Serve: Divide herbed cauliflower rice among four plates. Top with carrot and red lentil ragout and meatballs.

Grocery Shopping List

Produce

1 small onion (for falafel)
7-8 heads garlic (need multiple cloves for several recipes)
2 bunches fresh parsley
1 bunch fresh cilantro
4-5 lemons
3 tomatoes (for tabbouleh)
1 cucumber (for tabbouleh)
3 green onions (for tabbouleh)
4 cups mixed greens
1 cup cherry tomatoes
1 red onion (for falafel bowls)
1 lime (for coconut-lime rice)
1 additional lime (for pork stir fry)
2 Thai chilies
1 piece fresh ginger
8 oz shiitake mushrooms
4 baby bok choy
1 red bell pepper
2 cups Thai basil leaves (or regular basil)
3 additional green onions (for stir fry)
1 bunch fresh dill
1 bunch fresh chives
1 lb brussels sprouts
1 Honeycrisp or Gala apple
2 medium sweet potatoes
1 bunch kale
1 small red onion (for lentil salad)
1 lb carrots
1 large cauliflower head
Fresh mint (for multiple recipes)

Protein/Dairy

1 lb ground pork
4 salmon fillets (6 oz each)
8 oz goat cheese
1½ lbs boneless, skinless chicken thighs
1 lb ground beef
1 egg

Grains & Legumes

2 cups dried chickpeas
1 can (15 oz) chickpeas (for hummus)
1 cup quinoa
2 cups jasmine rice
1 cup French green lentils
1 additional can (15 oz) chickpeas (for lentil salad)
1 cup red lentils

Pantry Items

Ground cumin
Ground coriander
Cayenne pepper
Baking powder
All-purpose flour (or chickpea flour for GF)
Vegetable oil
Tahini
Olive oil
Za'atar
Honey
Kalamata olives
1 can (14 oz) coconut milk
Fish sauce
Soy sauce or tamari
Oyster sauce
Brown sugar
Chopped peanuts (for garnish)
Dried cranberries
Sliced almonds
Apple cider vinegar
Dijon mustard
Harissa paste
Bay leaf
Red wine vinegar
Breadcrumbs
Dried oregano
1 can (14 oz) diced tomatoes
4 cups vegetable broth
Smoked paprika
Cinnamon
Tomato paste

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

These dishes can be prepared ahead and stored in glass containers.