Week 6 Meal Plan

Alicia Gromicko
May 11
9 min read

Monday: Soy braised short ribs with bok choy & shiitake mushroom rice

Tuesday: Green goddess pasta salad with hot honey-baked salmon

Wednesday: Harissa meatball bowls with quinoa, cucumber feta herb salad, greens & tzatziki

Thursday: Coconut chickpea, lentil & spinach curry with basmati pilaf

Download the meal plan below:

Recipes with Grocery List

1. Soy Braised Short Ribs with Bok Choy & Shiitake Mushroom Rice

Serves: 4

Prep time: 30 minutes

Cook time: 2.5-3 hours

Ingredients:

For the short ribs:

3 lbs bone-in beef short ribs
2 tbsp vegetable oil
1 medium onion, chopped
4 cloves garlic, minced
1-inch piece ginger, minced
¼ cup soy sauce
2 tbsp brown sugar
2 tbsp rice vinegar
1 cup beef broth
2 star anise pods
1 cinnamon stick
2 tbsp toasted sesame oil
4 green onions, sliced, for garnish
1 tbsp sesame seeds, for garnish

For the bok choy:

4 baby bok choy, halved lengthwise
2 tbsp vegetable oil
2 cloves garlic, thinly sliced
1 tbsp soy sauce
1 tsp sesame oil

For the shiitake mushroom rice:

2 cups jasmine rice, rinsed
8 oz shiitake mushrooms, stems removed and sliced
2 tbsp vegetable oil
2 cloves garlic, minced
1-inch piece ginger, minced
3 cups water or chicken broth
1 tbsp soy sauce
2 tbsp butter
2 green onions, thinly sliced

Instructions:

Prepare short ribs: Season short ribs generously with salt and pepper. Heat vegetable oil in a large Dutch oven over high heat. Working in batches, sear short ribs on all sides until deeply browned, about 2-3 minutes per side. Transfer to a plate.
Make braising liquid: In the same pot, reduce heat to medium and add onion. Cook until softened, about 5 minutes. Add garlic and ginger, cooking until fragrant, about 1 minute. Add soy sauce, brown sugar, rice vinegar, beef broth, star anise, and cinnamon stick. Bring to a simmer, scraping up any browned bits from the bottom of the pot.
Braise short ribs: Return short ribs to the pot, along with any accumulated juices. The liquid should come about halfway up the sides of the ribs; add more broth if needed. Cover and simmer on low heat for 2.5-3 hours, until meat is very tender and nearly falling off the bone.
Start rice: About 45 minutes before short ribs are done, prepare the mushroom rice. Heat vegetable oil in a medium saucepan over medium heat. Add mushrooms and cook until softened and beginning to brown, about 5-7 minutes. Add garlic and ginger, cooking until fragrant, about 1 minute.
Cook rice: Add rice to the pot with mushrooms, stirring to coat with oil. Add water or broth and soy sauce. Bring to a boil, then reduce heat to low, cover, and simmer for 15-18 minutes, until liquid is absorbed. Remove from heat and let stand, covered, for 5 minutes. Stir in butter and green onions.
Cook bok choy: When short ribs are nearly done, heat vegetable oil in a large skillet over medium-high heat. Place bok choy cut-side down in the pan and cook until lightly charred, about 2-3 minutes. Flip and add garlic, soy sauce, and 2 tablespoons water. Cover and steam for 2-3 minutes until tender. Drizzle with sesame oil.
Finish short ribs: Remove short ribs from the braising liquid and set aside. Strain the liquid through a fine-mesh sieve and return to the pot. Simmer over medium heat until slightly reduced and thickened, about 5-10 minutes. Stir in sesame oil.
Serve: Divide mushroom rice among four plates. Top with short ribs and bok choy. Pour sauce over short ribs and garnish with sliced green onions and sesame seeds.

2. Green Goddess Pasta Salad with Hot Honey Baked Salmon

Serves: 4

Prep time: 20 minutes

Cook time: 20 minutes

Ingredients:

For the salmon:

4 salmon fillets (6 oz each)
2 tbsp olive oil
Salt and pepper to taste
3 tbsp honey
1 tbsp hot sauce (such as sriracha)
1 clove garlic, minced
1 tsp red pepper flakes (adjust to taste)
1 lemon, cut into wedges, for serving

For the green goddess dressing:

1 cup fresh herbs (mix of basil, parsley, dill, chives)
1 small avocado
2 cloves garlic
2 tbsp lemon juice
¼ cup Greek yogurt
2 tbsp olive oil
1 tbsp white wine vinegar
Salt and pepper to taste
2-3 tbsp water, as needed

For the pasta salad:

12 oz short pasta (such as fusilli, farfalle, or orecchiette)
1 cup cherry tomatoes, halved
1 cucumber, diced
½ red onion, thinly sliced
1 cup snap peas, trimmed and halved
¼ cup pine nuts, toasted
¼ cup grated Parmesan cheese

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.
Make hot honey: In a small bowl, whisk together honey, hot sauce, garlic, and red pepper flakes. Brush half of the mixture over the salmon, reserving the rest for later.
Bake salmon: Place in the oven and bake for 10-12 minutes. Brush with remaining hot honey mixture and bake for an additional 2-3 minutes, until salmon is cooked through but still moist.
Cook pasta: While salmon is baking, cook pasta according to package directions until al dente. Drain and rinse under cold water to stop the cooking process.
Make green goddess dressing: In a blender or food processor, combine herbs, avocado, garlic, lemon juice, Greek yogurt, olive oil, and vinegar. Blend until smooth. If dressing is too thick, add water 1 tablespoon at a time until desired consistency is reached. Season with salt and pepper.
Assemble pasta salad: In a large bowl, combine cooked pasta, cherry tomatoes, cucumber, red onion, and snap peas. Add about two-thirds of the green goddess dressing and toss to coat. Adjust seasoning if needed.
Serve: Divide pasta salad among four plates. Top each with a salmon fillet. Sprinkle with pine nuts and Parmesan cheese. Drizzle with remaining dressing and serve with lemon wedges.

3. Harissa Meatball Bowls with Quinoa, Cucumber Feta Herb Salad, Greens & Tzatziki

Serves: 4

Prep time: 25 minutes

Cook time: 30 minutes

Ingredients:

For the meatballs:

1 lb ground lamb (or beef/turkey)
¼ cup breadcrumbs
1 egg
3 cloves garlic, minced
2 tbsp harissa paste
1 tsp ground cumin
1 tsp ground coriander
½ tsp cinnamon
¼ cup fresh mint, chopped
¼ cup fresh parsley, chopped
Salt and pepper to taste
2 tbsp olive oil

For the quinoa:

1 cup quinoa, rinsed
2 cups vegetable or chicken broth
1 tbsp olive oil
½ tsp salt
2 tbsp lemon juice
¼ cup fresh parsley, chopped

For the cucumber feta herb salad:

2 cucumbers, diced
1 cup cherry tomatoes, halved
½ red onion, thinly sliced
½ cup kalamata olives, pitted and halved
4 oz feta cheese, crumbled
¼ cup fresh mint, chopped
¼ cup fresh dill, chopped
2 tbsp olive oil
2 tbsp lemon juice
Salt and pepper to taste

For the tzatziki:

1 cup Greek yogurt
1 cucumber, grated and squeezed to remove excess moisture
2 cloves garlic, minced
2 tbsp fresh dill, chopped
1 tbsp lemon juice
1 tbsp olive oil
Salt and pepper to taste

For serving:

4 cups mixed greens
Lemon wedges
Extra harissa paste (optional)

Instructions:

Make meatball mixture: In a large bowl, combine ground lamb, breadcrumbs, egg, garlic, harissa paste, cumin, coriander, cinnamon, mint, parsley, salt, and pepper. Mix gently until just combined.
Form meatballs: Shape mixture into about 16-20 meatballs, each about 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 12-15 minutes. Transfer to a paper towel-lined plate.
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, until liquid is absorbed. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork and stir in lemon juice and parsley.
Make cucumber salad: In a medium bowl, combine cucumbers, cherry tomatoes, red onion, olives, feta cheese, mint, and dill. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper. Pour over cucumber mixture and toss to combine.
Make tzatziki: In a small bowl, combine Greek yogurt, grated cucumber, garlic, dill, lemon juice, olive oil, salt, and pepper. Stir well and refrigerate until ready to serve.
Assemble bowls: Divide mixed greens among four bowls. Top each with a portion of quinoa, cucumber feta salad, and meatballs. Dollop with tzatziki and serve with lemon wedges and extra harissa paste if desired.

4. Coconut Chickpea, Lentil & Spinach Curry with Basmati Pilaf

Serves: 4

Prep time: 15 minutes

Cook time: 40 minutes

Ingredients:

For the curry:

2 tbsp vegetable oil
1 large onion, diced
4 cloves garlic, minced
1-inch piece ginger, minced
2 tbsp curry powder
1 tsp ground turmeric
1 tsp ground cumin
½ tsp ground coriander
¼ tsp cayenne pepper (optional)
1 can (15 oz) chickpeas, drained and rinsed
1 cup red lentils, rinsed
1 can (14 oz) diced tomatoes
1 can (14 oz) coconut milk
2 cups vegetable broth
4 cups fresh spinach
¼ cup fresh cilantro, chopped
Lime wedges, for serving

For the basmati pilaf:

1½ cups basmati rice, rinsed
2 tbsp vegetable oil or ghee
1 small onion, finely diced
3 cloves garlic, minced
1 tsp cumin seeds
3 cardamom pods, slightly crushed
1 cinnamon stick
2 bay leaves
2¾ cups water or vegetable broth
½ tsp salt
¼ cup cashews or sliced almonds, toasted
2 tbsp fresh cilantro, chopped

Instructions:

Start curry: Heat vegetable oil in a large pot or Dutch oven over medium heat. Add onion and cook until softened, about 5 minutes. Add garlic and ginger, cooking until fragrant, about 1 minute.
Add spices: Stir in curry powder, turmeric, cumin, coriander, and cayenne if using. Cook for 1 minute until spices are fragrant.
Simmer curry: Add chickpeas, lentils, diced tomatoes, coconut milk, and vegetable broth. Bring to a boil, then reduce heat and simmer, partially covered, for 25-30 minutes, until lentils are tender and curry has thickened. Stir occasionally to prevent sticking.
Meanwhile, prepare pilaf: Rinse rice until water runs clear. In a medium saucepan, heat oil or ghee over medium heat. Add onion and cook until softened, about 3-4 minutes. Add garlic, cumin seeds, cardamom pods, cinnamon stick, and bay leaves. Cook for 1 minute until fragrant.
Cook rice: Add rice to the pot, stirring to coat with oil. Add water or broth and salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, until liquid is absorbed. Remove from heat and let stand, covered, for 10 minutes.
Finish curry: Stir spinach into the curry and cook until wilted, about 2-3 minutes. Season with salt and pepper to taste. Stir in fresh cilantro.
Finish pilaf: Remove cardamom pods, cinnamon stick, and bay leaves from the rice. Fluff with a fork and stir in toasted nuts and cilantro.
Serve: Divide pilaf among four bowls. Top with curry and serve with lime wedges.

Grocery Shopping List

Produce

1 medium onion + 1 small onion (for short ribs)
1 large onion + 1 small onion (for curry and pilaf)
10-12 cloves garlic
2-inch piece fresh ginger
4 baby bok choy
8 oz shiitake mushrooms
8 green onions
1 lemon
1 cup fresh herbs (mix of basil, parsley, dill, chives) for green goddess dressing
1 small avocado
1 cup cherry tomatoes (for pasta salad)
1 cucumber (for pasta salad)
½ red onion (for pasta salad)
1 cup snap peas
¼ cup fresh mint + ¼ cup more (for meatballs and salad)
¼ cup fresh parsley + ¼ cup more (for meatballs and quinoa)
2 cucumbers (for cucumber feta salad)
1 cup cherry tomatoes (for cucumber salad)
½ red onion (for cucumber salad)
¼ cup fresh dill + 2 tbsp more (for salad and tzatziki)
1 cucumber (for tzatziki)
4 cups mixed greens
4 cups fresh spinach
¼ cup fresh cilantro + 2 tbsp more (for curry and pilaf)
2 limes

Protein/Dairy

3 lbs bone-in beef short ribs
4 salmon fillets (6 oz each)
¼ cup Greek yogurt (for green goddess dressing)
¼ cup grated Parmesan cheese
1 lb ground lamb (or beef/turkey)
4 oz feta cheese
1 cup Greek yogurt (for tzatziki)
3 eggs

Pantry Items

Vegetable oil
Soy sauce
Brown sugar
Rice vinegar
1 cup beef broth
2 star anise pods
1 cinnamon stick
Toasted sesame oil
Sesame seeds
2 cups jasmine rice
3 cups chicken broth
Butter
Olive oil
3 tbsp honey
Hot sauce (such as sriracha)
Red pepper flakes
White wine vinegar
12 oz short pasta (such as fusilli, farfalle, or orecchiette)
¼ cup pine nuts
¼ cup breadcrumbs
2 tbsp harissa paste
Ground cumin
Ground coriander
Cinnamon
1 cup quinoa
2 cups vegetable or chicken broth
½ cup kalamata olives
1 can (15 oz) chickpeas
1 cup red lentils
1 can (14 oz) diced tomatoes
1 can (14 oz) coconut milk
2 cups vegetable broth
1½ cups basmati rice
Ghee (optional, can substitute vegetable oil)
Cumin seeds
3 cardamom pods
1 cinnamon stick
2 bay leaves
¼ cup cashews or sliced almonds
2 tbsp curry powder
Ground turmeric
Cayenne pepper (optional)
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 dishes can be prepared ahead and stored in glass containers.