Week 5 Meal Plan

Alicia Gromicko
5 days ago
8 min read

Monday: Thai fish & vegetable curry with coconut lime rice

Tuesday: Chicken parm meatballs with tomato basil pasta & lemon spinach salad

Wednesday: Chimichurri steak with marinated white bean salad + sautéed mushrooms

Thursday: Lentil burrito bowls with quinoa, corn & black bean salsa, greens + avocado cilantro lime dressing

Download the meal plan below:

Recipes with Grocery List

Thai Fish & Vegetable Curry with Coconut Lime Rice

Serves: 4

Prep time: 20 minutes

Cook time: 25 minutes

Ingredients:

For the curry:

1½ lbs firm white fish (such as cod, halibut, or sea bass), cut into 2-inch chunks
2 tbsp vegetable oil
2 tbsp Thai red curry paste
1 small onion, thinly sliced
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 cup snow peas, trimmed
1 medium zucchini, sliced into half-moons
1 can (14 oz) coconut milk
1 tbsp fish sauce
1 tbsp brown sugar
2 kaffir lime leaves (optional)
1 stalk lemongrass, bruised and cut into 2-inch pieces (optional)
¼ cup fresh basil leaves, torn
¼ cup fresh cilantro, chopped
Lime wedges for serving

For the coconut lime rice:

2 cups jasmine rice, rinsed
1 can (14 oz) coconut milk
½ cup water
1 tsp salt
Zest and juice of 1 lime
2 tbsp chopped cilantro

Instructions:

Prepare rice: In a medium saucepan, combine jasmine 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.
Start curry: Heat vegetable oil in a large skillet or wok over medium-high heat. Add curry paste and cook, stirring constantly, for about 1 minute until fragrant.
Add vegetables: Add onion and cook for 2-3 minutes until softened. Add bell peppers, snow peas, and zucchini. Stir-fry for 3-4 minutes until vegetables begin to soften.
Add liquid: Pour in coconut milk, fish sauce, and brown sugar. Add kaffir lime leaves and lemongrass if using. Bring to a simmer and cook for about 5 minutes.
Cook fish: Gently add fish chunks to the curry. Simmer for 5-7 minutes until fish is opaque and cooked through, being careful not to break up the pieces too much.
Finish curry: Remove from heat. Discard lemongrass and lime leaves if used. Stir in basil leaves.
Serve: Divide coconut lime rice among four bowls. Top with curry and garnish with cilantro and lime wedges.

Chicken Parm Meatballs with Tomato Basil Pasta & Lemon Spinach Salad

Serves: 4

Prep time: 20 minutes

Cook time: 30 minutes

Ingredients:

For the meatballs:

1 lb ground chicken
½ cup breadcrumbs
½ cup grated Parmesan cheese, plus more for serving
1 egg, beaten
2 cloves garlic, minced
2 tbsp fresh basil, chopped
1 tsp dried oregano
½ tsp red pepper flakes (optional)
Salt and pepper to taste
1 cup shredded mozzarella cheese
2 tbsp olive oil

For the tomato basil pasta:

12 oz pasta of choice (spaghetti, penne, etc.)
1 tbsp olive oil
3 cloves garlic, minced
1 can (28 oz) crushed tomatoes
1 tsp dried oregano
¼ cup fresh basil, chopped, plus more for garnish
Salt and pepper to taste
Grated Parmesan cheese for serving

For the lemon spinach salad:

6 cups baby spinach
1 cup cherry tomatoes, halved
½ red onion, thinly sliced
¼ cup pine nuts, toasted
2 tbsp olive oil
1 tbsp lemon juice
1 tsp lemon zest
1 tsp honey
Salt and pepper to taste

Instructions:

Preheat oven to 400°F and line a baking sheet with parchment paper.
Make meatball mixture: In a large bowl, combine ground chicken, breadcrumbs, Parmesan, egg, garlic, basil, oregano, red pepper flakes, salt, and pepper. Mix gently until just combined.
Form and stuff meatballs: Divide mixture into 12 portions. Flatten each portion, place a small amount of mozzarella in the center, then fold the meat around the cheese and roll into a ball. Place on the prepared baking sheet.
Bake meatballs: Drizzle meatballs with olive oil and bake for 20-25 minutes until golden and cooked through (internal temperature of 165°F).
Cook pasta: While meatballs are baking, cook pasta according to package directions. Drain, reserving ½ cup pasta water.
Make sauce: In a large skillet, heat olive oil over medium heat. Add garlic and cook for 30 seconds until fragrant. Add crushed tomatoes, oregano, salt, and pepper. Simmer for 10-15 minutes until slightly thickened. Stir in fresh basil.
Combine pasta and sauce: Add cooked pasta to the sauce, tossing to coat. If sauce is too thick, add a splash of reserved pasta water.
Make salad dressing: In a small bowl, whisk together olive oil, lemon juice, lemon zest, honey, salt, and pepper.
Assemble salad: In a large bowl, combine spinach, cherry tomatoes, red onion, and pine nuts. Toss with dressing.
Serve: Divide pasta among four plates. Top with meatballs and sprinkle with additional Parmesan and basil. Serve salad on the side.

Chimichurri Steak with Marinated White Bean Salad + Sautéed Mushrooms

Serves: 4

Prep time: 25 minutes (plus marinating time)

Cook time: 20 minutes

Ingredients:

For the chimichurri:

1 cup fresh parsley, packed
½ cup fresh cilantro, packed
3 cloves garlic
2 tbsp red wine vinegar
1 tbsp lemon juice
½ tsp red pepper flakes
½ tsp ground cumin
½ cup olive oil
Salt and pepper to taste

For the steak:

1½ lbs flank steak or skirt steak
2 tbsp olive oil
Salt and pepper to taste

For the white bean salad:

2 cans (15 oz each) cannellini beans, drained and rinsed
1 pint cherry tomatoes, halved
½ red onion, finely diced
1 cucumber, diced
¼ cup kalamata olives, pitted and halved
2 tbsp fresh parsley, chopped
2 tbsp olive oil
1 tbsp red wine vinegar
1 clove garlic, minced
Salt and pepper to taste

For the sautéed mushrooms:

1 lb mixed mushrooms (cremini, shiitake, oyster), sliced
2 tbsp butter
2 cloves garlic, minced
2 tsp fresh thyme leaves
2 tbsp white wine or broth
Salt and pepper to taste

Instructions:

Make chimichurri: In a food processor, combine parsley, cilantro, garlic, red wine vinegar, lemon juice, red pepper flakes, and cumin. Pulse until roughly chopped. With the motor running, slowly add olive oil until combined but still slightly chunky. Season with salt and pepper. Reserve half for serving and use half as a marinade.
Marinate steak: Place steak in a shallow dish and cover with half the chimichurri sauce. Let marinate for at least 30 minutes at room temperature, or up to 2 hours in the refrigerator.
Prepare bean salad: In a large bowl, combine cannellini beans, cherry tomatoes, red onion, cucumber, olives, and parsley. In a small bowl, whisk together olive oil, red wine vinegar, garlic, salt, and pepper. Pour over bean mixture and toss to coat. Let sit at room temperature to marinate while you cook the steak.
Cook steak: Heat a large cast-iron skillet or grill pan over high heat. Remove steak from marinade and pat dry. Brush with olive oil and season with salt and pepper. Cook for 4-5 minutes per side for medium-rare (or to desired doneness). Transfer to a cutting board and let rest for 5-10 minutes.
Cook mushrooms: While steak is resting, wipe out the skillet and return to medium-high heat. Add butter and when melted, add mushrooms. Cook without stirring for 2-3 minutes to allow mushrooms to brown. Stir and cook another 3-4 minutes until golden. Add garlic and thyme, cooking for another minute. Pour in wine or broth and cook until liquid has evaporated. Season with salt and pepper.
Slice steak: Cut steak against the grain into thin slices.
Serve: Divide white bean salad among four plates. Top with sliced steak and sautéed mushrooms. Drizzle with reserved chimichurri sauce.

Lentil Burrito Bowls with Quinoa, Corn & Black Bean Salsa, Greens + Avocado Cilantro Lime Dressing

Serves: 4

Prep time: 25 minutes

Cook time: 30 minutes

Ingredients:

For the lentils:

1 cup green or brown lentils, rinsed
2½ cups vegetable broth
1 tsp ground cumin
1 tsp chili powder
½ tsp smoked paprika
½ tsp garlic powder
Salt to taste

For the quinoa:

1 cup quinoa, rinsed
2 cups water
½ tsp salt

For the corn & black bean salsa:

1 can (15 oz) black beans, drained and rinsed
1 cup corn kernels (fresh, frozen and thawed, or canned)
1 red bell pepper, diced
¼ cup red onion, finely diced
1 jalapeño, seeded and minced
¼ cup fresh cilantro, chopped
1 lime, juiced
1 tbsp olive oil
Salt and pepper to taste

For the avocado cilantro lime dressing:

1 ripe avocado
½ cup cilantro, packed
¼ cup Greek yogurt (or vegan alternative)
2 tbsp lime juice
1 clove garlic
2 tbsp olive oil
¼ cup water (more if needed)
Salt and pepper to taste

For serving:

4 cups mixed greens or shredded lettuce
1 cup cherry tomatoes, halved
1 avocado, sliced
¼ cup pumpkin seeds or pepitas, toasted
Lime wedges
Hot sauce (optional)

Instructions:

Cook lentils: In a medium saucepan, combine lentils and vegetable broth. Bring to a boil, then reduce heat and simmer, covered, for 20-25 minutes until tender but not mushy. Drain any excess liquid. Stir in cumin, chili powder, smoked paprika, garlic powder, and salt.
Cook quinoa: In another saucepan, combine quinoa, water, 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 salsa: In a medium bowl, combine black beans, corn, red bell pepper, red onion, jalapeño, cilantro, lime juice, olive oil, salt, and pepper. Toss to combine.
Make dressing: In a blender or food processor, combine avocado, cilantro, Greek yogurt, lime juice, garlic, olive oil, water, salt, and pepper. Blend until smooth, adding more water if needed to reach desired consistency.
Assemble bowls: Divide mixed greens among four bowls. Top each with quinoa, seasoned lentils, and corn and black bean salsa. Add cherry tomatoes, avocado slices, and pumpkin seeds. Drizzle with avocado cilantro lime dressing and serve with lime wedges and hot sauce if desired.

Grocery Shopping List

Produce

1 small onion
1 red bell pepper (for curry)
1 yellow bell pepper (for curry)
1 cup snow peas
1 medium zucchini
1 stalk lemongrass (optional)
Fresh basil (1 bunch)
Fresh cilantro (1 bunch)
3-4 limes
6 cups baby spinach
1 cup cherry tomatoes (for spinach salad)
½ red onion (for spinach salad)
Fresh parsley (1 bunch)
1 pint cherry tomatoes (for bean salad)
½ red onion (for bean salad)
1 cucumber
1 lb mixed mushrooms (cremini, shiitake, oyster)
Fresh thyme
1 red bell pepper (for salsa)
¼ cup red onion (for salsa)
1 jalapeño
2 avocados
4 cups mixed greens or lettuce
1 cup cherry tomatoes (for burrito bowls)
10-12 cloves garlic
2 lemons

Protein/Dairy

1½ lbs firm white fish (such as cod, halibut, or sea bass)
1 lb ground chicken
½ cup grated Parmesan cheese
1 cup shredded mozzarella cheese
1½ lbs flank steak or skirt steak
¼ cup Greek yogurt (or vegan alternative)
3 eggs

Pantry Items

2 cans (14 oz each) coconut milk
2 tbsp Thai red curry paste
1 tbsp fish sauce
1 tbsp brown sugar
2 kaffir lime leaves (optional)
2 cups jasmine rice
½ cup breadcrumbs
12 oz pasta of choice (spaghetti, penne, etc.)
1 can (28 oz) crushed tomatoes
Dried oregano
Red pepper flakes
¼ cup pine nuts
Honey
2 cans (15 oz each) cannellini beans
¼ cup kalamata olives
Red wine vinegar
2 tbsp white wine or broth
1 cup green or brown lentils
2½ cups vegetable broth
Ground cumin
Chili powder
Smoked paprika
Garlic powder
1 cup quinoa
1 can (15 oz) black beans
1 cup corn kernels (fresh, frozen, or canned)
¼ cup pumpkin seeds or pepitas
Hot sauce (optional)
Olive oil
Vegetable oil
Butter
Salt and pepper

This shopping list includes everything you'll need for all four 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 meals can be prepared ahead of time and stored in glass containers.