Week 7 Meal Plan

Alicia Gromicko
6 hours ago
5 min read

Monday: Salsa verde white bean & chicken soup with crispy tortilla strips

Tuesday: Stuffed eggplant rolls with coconut curry dal & bombay roasted cauliflower + potatoes

Wednesday: Citrus baked fish with pistachio & fennel chopped kale salad

Thursday: Ground beef burrito bowls with brown rice, roasted corn, sweet potato, black beans & honey chipotle dressing

Friday: Leftovers or date night out

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Salsa Verde White Bean & Chicken Soup with Crispy Tortilla Strips

Serves: 4-6

Prep Time: 15 minutes

Cook Time: 35 minutes

Total Time: 50 minutes

Ingredients:

1 lb boneless, skinless chicken breasts
2 tablespoons olive oil
1 medium onion, diced
3 garlic cloves, minced
1 jalapeño, seeded and diced
1 teaspoon ground cumin
1 teaspoon dried oregano
4 cups chicken broth
2 cans (15 oz each) white beans, drained and rinsed
1 cup salsa verde
1 cup frozen corn
1 lime, juiced
½ cup fresh cilantro, chopped
Salt and pepper to taste

For crispy tortilla strips:

6 corn tortillas
2 tablespoons olive oil
½ teaspoon salt

Instructions:

Preheat oven to 375°F. Cut tortillas into thin strips, toss with olive oil and salt, then spread on a baking sheet. Bake for 10-12 minutes until golden and crisp.
In a large pot, heat olive oil over medium heat. Add onion and cook until softened, about 5 minutes.
Add garlic, jalapeño, cumin, and oregano. Cook for 1 minute until fragrant.
Add chicken broth, whole chicken breasts, and bring to a simmer. Cook for 15 minutes until chicken is cooked through.
Remove chicken, shred with two forks, then return to pot.
Add white beans, salsa verde, and corn. Simmer for 10 minutes.
Stir in lime juice and cilantro. Season with salt and pepper to taste.
Serve topped with crispy tortilla strips.

Stuffed Eggplant Rolls with Coconut Curry Dal & Bombay Roasted Cauliflower + Potatoes

Serves: 4

Prep Time: 30 minutes

Cook Time: 45 minutes

Total Time: 1 hour 15 minutes

Ingredients for eggplant rolls:

2 large eggplants, cut lengthwise into ¼-inch slices
3 tablespoons olive oil
1 cup ricotta cheese
½ cup grated Parmesan cheese
1 egg
2 garlic cloves, minced
¼ cup fresh basil, chopped
Salt and pepper to taste

Ingredients for coconut curry dal:

1 cup red lentils, rinsed
1 tablespoon coconut oil
1 onion, finely diced
3 garlic cloves, minced
1 tablespoon ginger, grated
1 tablespoon curry powder
1 teaspoon ground turmeric
½ teaspoon ground cumin
¼ teaspoon red pepper flakes
1 can (14 oz) coconut milk
2 cups vegetable broth
Salt to taste
2 tablespoons fresh cilantro, chopped

Ingredients for Bombay roasted cauliflower and potatoes:

1 cauliflower head, cut into florets
2 medium potatoes, diced into 1-inch cubes
2 tablespoons olive oil
1 teaspoon ground cumin
1 teaspoon ground coriander
½ teaspoon turmeric
½ teaspoon garam masala
¼ teaspoon cayenne pepper
Salt to taste

Instructions:

Preheat oven to 400°F.
Brush eggplant slices with olive oil, season with salt and pepper. Roast for 15 minutes until tender.
In a bowl, mix ricotta, Parmesan, egg, garlic, basil, salt, and pepper.
Once the eggplant is cool enough to handle, spread the cheese mixture on each slice and roll up.
For the dal: Heat coconut oil in a pot over medium heat. Add onion and cook until translucent.
Add garlic, ginger, and spices. Cook for 1 minute until fragrant.
Add lentils, coconut milk, and broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes until lentils are tender. Stir in cilantro.
For the roasted vegetables: Toss cauliflower and potatoes with oil and spices. Spread on a baking sheet and roast at 400°F for 25-30 minutes until tender and golden.
Serve eggplant rolls with dal and roasted vegetables.

Citrus Baked Fish with Pistachio & Fennel Chopped Kale Salad

Serves: 4

Prep Time: 20 minutes

Cook Time: 20 minutes

Total Time: 40 minutes

Ingredients for citrus baked fish:

4 white fish fillets (such as cod or tilapia, about 6 oz each)
2 tablespoons olive oil
1 lemon, thinly sliced
1 orange, thinly sliced
2 garlic cloves, minced
1 tablespoon fresh thyme leaves
Salt and pepper to taste

Ingredients for pistachio & fennel chopped kale salad:

1 large bunch kale, stems removed and finely chopped
1 fennel bulb, thinly sliced
½ cup shelled pistachios, roughly chopped
¼ cup dried cranberries
¼ cup Parmesan cheese, shaved

For the dressing:

3 tablespoons olive oil
1 tablespoon white wine vinegar
1 teaspoon honey
1 teaspoon Dijon mustard
1 garlic clove, minced
Salt and pepper to taste

Instructions:

Preheat oven to 375°F.
Place fish in a baking dish. Drizzle with olive oil and season with salt and pepper.
Arrange lemon and orange slices over and around the fish. Sprinkle with garlic and thyme.
Bake for 15-20 minutes until fish flakes easily with a fork.
For the salad: Massage kale with a teaspoon of olive oil and a pinch of salt for 2-3 minutes until softened.
Add fennel, pistachios, cranberries, and Parmesan.
Whisk dressing ingredients together and toss with the salad.
Serve fish with the kale salad on the side.

Ground Beef Burrito Bowls with Brown Rice, Roasted Corn, Sweet Potato, Black Beans & Honey Chipotle Dressing

Serves: 4

Prep Time: 15 minutes

Cook Time: 35 minutes

Total Time: 50 minutes

Ingredients:

1 lb ground beef
1 tablespoon olive oil
1 tablespoon chili powder
1 teaspoon ground cumin
½ teaspoon garlic powder
½ teaspoon onion powder
¼ teaspoon dried oregano
Salt and pepper to taste
2 cups cooked brown rice
1 large sweet potato, diced
2 cups frozen corn kernels
1 can (15 oz) black beans, drained and rinsed
1 avocado, sliced
1 cup cherry tomatoes, halved
¼ cup red onion, diced
¼ cup fresh cilantro, chopped
Lime wedges for serving

For honey chipotle dressing:

3 tablespoons olive oil
2 tablespoons lime juice
1 tablespoon honey
1 chipotle pepper in adobo sauce, minced
1 teaspoon adobo sauce
1 small garlic clove, minced
Salt to taste

Instructions:

Preheat oven to 400°F.
Toss sweet potato with 1 tablespoon olive oil, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes until tender.
On another baking sheet, spread corn kernels and roast for 15 minutes until slightly charred.
In a skillet, heat olive oil over medium-high heat. Add ground beef and cook until browned.
Add spices to the beef and cook for another minute. Remove from heat.
Heat black beans in a small saucepan until warmed through.
For the dressing: Whisk all ingredients together until well combined.
To assemble bowls: Place rice on the bottom, then arrange beef, sweet potato, corn, black beans, avocado, tomatoes, and red onion on top.
Drizzle with honey chipotle dressing and garnish with cilantro and lime wedges.