My aim with these meal plans is always balance: some vegetarian dishes, almost always a chicken dish, a variety of flavors, some dishes on the lighter side and others more comfort foods, mostly easy dishes with something a bit more time-consuming in the mix. I feel like I’ve got you covered on all fronts this week. I hope you like it!
Salmon Curry with Vegetables
This is an excellent (and easy) ways to cook fish using a combination of Thai curry paste and light coconut milk. Serve with steamed rice and dinner is done. Want dessert? Make a plate of fresh fruit, such as pineapple, kiwi, and mango. Head here for a tutorial on cutting a pineapple.
Noodles with Peanut Sauce and Veggies
Noodles slathered in barely spicy peanut sauce and tossed with crunchy vegetables? What’s not to love. Choose whole-grain noodles to bump up the fiber and nutrients. A small salad of sliced cucumbers doused in seasoned rice vinegar is an easy side.
Chicken, Orange & Avocado Salad with Pumpkin Seeds
A light, bright supper salad that manages to be filling at the same time. If you have kids who are not so fond of salad, set theirs up deconstructed-style with the orange, avocado, chicken, and greens arranged on a plate rather than tossed in a bowl. On the side? Crusty bread for sopping up any dressing that pools on your plate.
Kitchen Sink Minestrone
This recipe has built-in flexibility and is intended to use whatever you have on hand. I find it incredibly satisfying to clean out the fridge AND make a nourishing pot of soup in one fell swoop. Maybe you do, too!
Little Lamb Chops with Mint Gremolata
Serve these chops with the roasted carrots below or a side of little waxy red or yellow potatoes. A crisp salad with a simple dressing like this one will do nicely as well. The sauce is easily doubled and pairs just as well with salmon as it does with lamb. A mini food processor is ideal for making the gremolata, but you can also do it by hand.
Roasted Carrots with Harissa Yogurt and Mint
These are delicious as a side to roast chicken or meat (such as the lamb chops above), but also excellent as part of a vegetarian meal. If you’re going the vegetarian route, put two cups of warm, cooked farro (tossed with olive oil and salt) or another favorite grain between the yogurt and carrots just before serving. Swap in cauliflower for carrots and the dish is just as tasty.
Tender Banana Bread with Walnuts or Chocolate Chips
A homey, wholesome loaf of banana bread like this one never lasts long at my house. It’s tender, just sweet enough, and excellent with dark chocolate chips or walnuts (or no adornment at all).
SHOPPING LIST // WEEK 3
Thai Salmon Curry with Vegetables
2 teaspoons extra-virgin olive oil
1 medium yellow onion
1 pound fresh salmon fillets
One 13.5-ounce can light coconut milk
2 tablespoons red curry paste
1 tablespoon brown sugar
1 tablespoon Asian fish sauce
1 large sweet potato (8 ounces)
1 medium zucchini
Large handful baby spinach
Chicken, Orange, and Avocado Salad with Toasted Pumpkin Seeds
3 tablespoons white wine vinegar
2 medium minced shallots
1 tablespoon honey
1/3 cup extra-virgin olive oil
1 tablespoon freshly squeezed orange juice
A few drops of sriracha, tabasco or other favorite hot sauce
1 pound boneless, skinless chicken breasts
2 small heads endive
2 large seedless oranges (such as cara cara)
1 small head butter lettuce or 3 heads little gems
1 large ripe avocado
2 tablespoons toasted, salted pepitas (shelled pumpkin seeds)
Asian Noodles with Not-So-Spicy Peanut Sauce
12 ounces long noodles (udon, soba, or whole wheat/brown rice/other spaghetti)
1/3 cup unsweetened, creamy peanut butter
1 tablespoon soy sauce
3 tablespoons seasoned rice vinegar
1 1/2 teaspoons sriracha
2 cups diced crunchy raw vegetables (cucumbers, bell peppers, celery, carrots or snap peas work well)
3 scallions
Little Lamb Chops
4 to 8 loin or rib lamb chops (the number depends on size of the chops and size of your appetite)
1/2 cup roughly chopped fresh mint
1/2 cup roughly chopped fresh Italian parsley
1 large clove garlic
2 tablespoons capers
1 anchovy
1/4 cup extra-virgin olive oil , plus more for cooking the lamb
1 tablespoon lemon juice
Salt
Freshly ground black pepper
Minestrone
1 tablespoons extra-virgin olive oil
1 large onion
2 large cloves garlic
2 to 3 cups raw vegetables, cut into bite-size pieces
6 to 8 cups chicken, beef, or vegetables broth
One 15-ounce can diced tomatoes
2 bay leaves
Parmesan rind, if you have one
4 to 5 ounces uncooked pasta, such as penne, farfalle, or rotini
Optional: large handful raw spinach, kale, chard, or other leafy greens
Optional: 1 to 2 cups leftover poultry, meat, or cooked beans or chickpeas
Parmesan cheese for serving
Roasted Carrots with Harissa Yogurt
1 1/4 pounds carrots (about 12 medium carrots), ideally with the greens still attached
1 teaspoon paprika
1 teaspoon ground turmeric
1/2 teaspoon ground fennel
1 teaspoon ground cumin
1 teaspoon kosher salt, divided
1 1/2 tablespoons extra-virgin olive oil
1 lemon, divided
3/4 cup lowfat plain Greek yogurt
1 teaspoon harissa paste (See note)
1/4 cup roughly chopped fresh mint, loosely packed
1/4 cup chopped roasted almonds or pistachios
Tender Banana Bread with Walnuts or Chocolate Chips
4 medium ripe bananas
2 eggs
1/3 cup packed brown sugar
¼ cup pure maple syrup
1/3 cup extra virgin olive oil
¼ cup plain Greek yogurt
1 teaspoon vanilla extract
¾ cup whole-wheat flour
¾ cup all-purpose flour
1 teaspoon baking soda
½ cup chopped walnuts or dark chocolate chips (optional)
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