Week 9 Meal Plan

Monday: Curried chicken salad, lettuce wraps with dill roasted potato & chickpea salad

Tuesday: Salmon burgers with romaine, calabrian chili, caesar salad 

Wednesday: Teriyaki pork meatballs with steamed greens & scallion rice 

Thursday: Roasted beet, lentil & feta salad with green couscous + honey sumac roasted carrots

Download the meal plan below:

Week 9.pdf

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Curried Chicken Salad Lettuce Wraps with Dill Roasted Potato & Chickpea Salad

Prep Time: 20 minutes | Cook Time: 30 minutes | Total Time: 50 minutes | Serves: 4

Curried Chicken Salad

• 2 cups cooked chicken breast, diced

• 1/3 cup Greek yogurt

• 2 tablespoons mayonnaise

• 1 tablespoon curry powder

• 1 teaspoon honey

• 1/4 cup diced red onion

• 1/4 cup diced celery

• 1/4 cup golden raisins

• 1/4 cup sliced almonds, toasted

• 1 tablespoon fresh lemon juice

• Salt and pepper to taste

• 8-10 large butter lettuce leaves, washed and dried

  
  

Dill Roasted Potato & Chickpea Salad

• 1 pound baby potatoes, halved

• 1 can (15 oz) chickpeas, drained and rinsed

• 2 tablespoons olive oil

• 1 teaspoon garlic powder

• Salt and pepper to taste

• 3 tablespoons fresh dill, chopped

• 1 tablespoon whole grain mustard

• 2 tablespoons lemon juice

• 1 tablespoon apple cider vinegar

• 3 tablespoons olive oil

• 1/2 cup cucumber, diced

• 1/4 cup red onion, thinly sliced

  
  

Instructions

1. Preheat oven to 425°F.

2. Toss potatoes and chickpeas with olive oil, garlic powder, salt and pepper. Spread on baking sheet and roast for 25-30 minutes until golden and crisp.

3. While the potatoes are roasting, make the chicken salad by mixing yogurt, mayonnaise, curry powder, honey, and lemon juice in a large bowl. Add chicken, onion, celery, raisins, and almonds. Season with salt and pepper. Cover and refrigerate until ready to serve.

4. For the potato salad dressing, whisk together mustard, lemon juice, vinegar, and olive oil in a small bowl.

5. When potatoes and chickpeas are done roasting, let cool for 5 minutes then toss with dressing. Add cucumber, red onion, and dill.

6. To serve, spoon approximately 1/3 cup of the chicken salad onto each lettuce leaf. Serve 2-3 wraps per person with a side of potato salad (about 3/4 cup per serving).

Salmon Burgers with Romaine Calabrian Chili Caesar Salad

Prep Time: 25 minutes (plus 30 minutes chilling) | Cook Time: 10 minutes | Total Time: 1 hour 5 minutes | Serves: 4

Salmon Burgers

• 1 pound skinless salmon fillet, finely chopped by hand

• 1/4 cup panko breadcrumbs

• 2 tablespoons mayonnaise

• 1 tablespoon Dijon mustard

• 1 tablespoon fresh lemon juice

• 2 tablespoons minced shallot

• 1 tablespoon capers, chopped

• 2 tablespoons fresh dill, chopped

• 1 teaspoon lemon zest

• Salt and pepper to taste

• 2 tablespoons olive oil for cooking

• 4 burger buns, toasted or lettuce wraps

• Toppings: sliced avocado, sliced tomato, arugula

  
  

Calabrian Chili Caesar Salad

• 2 heads of romaine lettuce, chopped

• 1/2 cup freshly grated Parmesan

  
  

Caesar Dressing:

• 2 garlic cloves, minced

• 2 anchovy fillets, minced (optional)

• 1 tablespoon Calabrian chili paste

• 1 tablespoon Dijon mustard

• 2 tablespoons fresh lemon juice

• 1 teaspoon Worcestershire sauce

• 1/3 cup olive oil

• 1/4 cup freshly grated Parmesan

• Salt and black pepper to taste

  
  

Instructions

1. In a large bowl, mix salmon, breadcrumbs, mayonnaise, Dijon, lemon juice, shallot, capers, dill, lemon zest, salt, and pepper. Form into 4 equal patties (about 1/2 cup each). Place on a plate, cover, and refrigerate for 30 minutes.

2. For the dressing, whisk together garlic, anchovies, Calabrian chili paste, mustard, lemon juice, and Worcestershire in a small bowl. Slowly whisk in olive oil and Parmesan. Season with salt and pepper.

3. Toss romaine with dressing to coat.

4. Heat olive oil in a skillet over medium-high heat. Cook salmon patties for 3-4 minutes per side until golden and cooked through.

5. Serve burgers on toasted buns with toppings and about 1 1/2 cups of salad per person.

Teriyaki Pork Meatballs with Steamed Greens & Scallion Rice

Prep Time: 20 minutes | Cook Time: 35 minutes | Total Time: 55 minutes | Serves: 4

Teriyaki Pork Meatballs

• 1 pound ground pork

• 1/4 cup panko breadcrumbs

• 2 tablespoons finely chopped scallions

• 1 tablespoon grated ginger

• 2 cloves garlic, minced

• 1 tablespoon soy sauce

• 1 egg

• 1 teaspoon sesame oil

• 1/2 teaspoon black pepper

  
  

Teriyaki Sauce:

• 1/2 cup soy sauce

• 1/4 cup mirin

• 1/4 cup sake (or rice vinegar)

• 3 tablespoons brown sugar

• 1 clove garlic, minced

• 1 teaspoon grated ginger

• 1 tablespoon cornstarch dissolved in 2 tablespoons water

  
  

Scallion Rice

• 2 cups jasmine rice, rinsed

• 2 1/2 cups water

• 1 tablespoon vegetable oil

• 6 scallions, thinly sliced

• 1 tablespoon sesame oil

• 1 teaspoon salt

  
  

Steamed Greens

• 1 pound mixed Asian greens (bok choy, gai lan, or similar)

• 2 cloves garlic, thinly sliced

• 1 tablespoon soy sauce

• 1 tablespoon sesame oil

• 1 teaspoon toasted sesame seeds

  
  

Instructions

1. Preheat oven to 400°F. Line a baking sheet with parchment paper.

2. For the meatballs, mix all ingredients in a large bowl. Form into 20 meatballs (about 1 1/2 tablespoons each). Place on prepared baking sheet and bake for 15-18 minutes until cooked through.

3. Meanwhile, make the rice. Combine rice, water, and vegetable oil in a medium saucepan. 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.

4. For the teriyaki sauce, combine soy sauce, mirin, sake, sugar, garlic, and ginger in a saucepan. Bring to a simmer over medium heat. Add the cornstarch mixture and cook, stirring, until thickened, about 1-2 minutes.

5. Steam greens in a steamer basket over boiling water for 3-4 minutes until tender-crisp. Transfer to a bowl and toss with garlic, soy sauce, and sesame oil.

6. When rice is done, fold in scallions, sesame oil, and salt.

7. Toss meatballs in teriyaki sauce. Serve 5 meatballs per person over 3/4 cup scallion rice with 1 cup steamed greens, garnished with sesame seeds.

Roasted Beet, Lentil & Feta Salad with Green Couscous + Honey Sumac Roasted Carrots

Prep Time: 25 minutes | Cook Time: 40 minutes | Total Time: 1 hour 5 minutes | Serves: 4

Roasted Beet, Lentil & Feta Salad

• 4 medium beets, peeled and cubed

• 2 tablespoons olive oil

• Salt and pepper to taste

• 1 cup French green lentils, rinsed

• 2 1/2 cups water or vegetable broth

• 1 bay leaf

• 4 ounces feta cheese, crumbled

• 1/4 cup toasted walnuts, chopped

• 1/4 cup fresh parsley, chopped

  
  

Dressing:

• 3 tablespoons olive oil

• 2 tablespoons balsamic vinegar

• 1 tablespoon honey

• 1 teaspoon Dijon mustard

• Salt and pepper to taste

  
  

Green Couscous

• 1 1/2 cups couscous

• 1 1/2 cups boiling water

• 1 tablespoon olive oil

• 1/2 teaspoon salt

• 1 cup fresh herbs (parsley, mint, cilantro), finely chopped

• 2 tablespoons lemon juice

• 2 tablespoons olive oil

• 1/4 cup pine nuts, toasted

• Zest of 1 lemon

  
  

Honey Sumac Roasted Carrots

• 1 pound carrots, peeled and cut into batons

• 2 tablespoons olive oil

• 1 tablespoon honey

• 1 1/2 teaspoons sumac

• 1/2 teaspoon ground cumin

• Salt and pepper to taste

• 2 tablespoons fresh mint, chopped

  
  

Instructions

1. Preheat oven to 400°F. Toss beets with olive oil, salt, and pepper on a baking sheet. Roast for 35-40 minutes until tender.

2. Meanwhile, on another baking sheet, toss carrots with olive oil, honey, sumac, cumin, salt, and pepper. Roast for 25-30 minutes until caramelized.

3. While vegetables are roasting, cook lentils in water or broth with bay leaf until tender but not mushy, about 25-30 minutes. Drain if needed and discard bay leaf.

4. Place couscous in a large bowl, add boiling water, olive oil, and salt. Cover with a plate or plastic wrap and let stand for 5 minutes. Fluff with a fork, then mix in herbs, lemon juice, olive oil, pine nuts, and lemon zest.

5. Whisk together salad dressing ingredients in a small bowl.

6. In a large bowl, combine roasted beets, cooked lentils, feta, and walnuts. Toss with dressing.

7. Serve by placing 3/4 cup green couscous on each plate, topped with 1 cup beet and lentil salad and 1/2 cup honey sumac roasted carrots. Garnish with fresh mint.

Grocery Shopping List

Produce

• 1 head butter lettuce

• 2 heads romaine lettuce

• 1 pound mixed Asian greens (bok choy, gai lan)

• 4 medium beets

• 1 pound carrots

• 1 pound baby potatoes

• 1 cucumber

• 2 red onions

• 1 shallot

• 1 bunch celery

• 2-3 lemons (for juice and zest)

• 1 tomato (for burger topping)

• 1 avocado

• 1 bunch fresh dill

• 1 bunch fresh parsley

• 1 bunch fresh mint

• 1 bunch fresh cilantro

• 1 bunch scallions (green onions)

• Fresh ginger root

• Garlic bulb

• 1 bunch arugula (for burger topping)

  
  

Meat & Seafood

• 2 cups cooked chicken breast (or 1 pound raw to cook)

• 1 pound skinless salmon fillet

• 1 pound ground pork

  
  

Dairy & Refrigerated

• Greek yogurt

• Mayonnaise

• 1 egg

• 4 oz feta cheese

• Parmesan cheese

  
  

Pantry Items

• Panko breadcrumbs

• French green lentils (1 cup)

• Couscous (1½ cups)

• Jasmine rice (2 cups)

• 1 can (15 oz) chickpeas

• Golden raisins

• Sliced almonds

• Walnuts

• Pine nuts

• Toasted sesame seeds

• Capers

• Anchovy fillets (optional)

• Bay leaf

  
  

Bakery

• 4 burger buns

  
  

Condiments & Sauces

• Olive oil

• Vegetable oil

• Sesame oil

• Dijon mustard

• Whole grain mustard

• Apple cider vinegar

• Balsamic vinegar

• Soy sauce

• Worcestershire sauce

• Honey

• Mirin

• Sake (or rice vinegar)

  
  

Spices & Seasonings

• Curry powder

• Garlic powder

• Sumac

• Ground cumin

• Calabrian chili paste

• Black pepper

• Salt

• Cornstarch

• Brown sugar