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A  Personal/Food/CW49.md

Personal/Food/CW49.md

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+# Meal Plan CW49
+
+---
+
+## Sunday
+
+**Breakfast**
+Greek yogurt with granola and berries
+
+**Lunch**
+Grilled chicken Caesar salad
+
+**Dinner**
+Pizza with grandparents
+
+---
+
+## Monday
+
+**Breakfast**
+Scrambled eggs with toast and avocado
+
+**Lunch**
+Leftover pizza
+
+**Dinner**
+Baked salmon with roasted vegetables
+and quinoa
+
+---
+
+## Tuesday
+
+**Breakfast**
+Overnight oats with banana and
+almond butter
+
+**Lunch**
+Leftover salmon with roasted vegetables
+and quinoa
+
+**Dinner**
+Chicken fried rice with mixed vegetables
+(peas, carrots, corn, green onions)
+
+---
+
+## Wednesday
+
+**Breakfast**
+Greek yogurt parfait with granola,
+berries, and honey
+
+**Lunch**
+Leftover chicken fried rice
+
+**Dinner**
+Honey garlic glazed pork chops with
+roasted sweet potatoes and green beans
+
+---
+
+## Thursday
+
+**Breakfast**
+Toast with peanut butter and
+sliced banana
+
+**Lunch**
+Leftover pork chops with sweet potatoes
+and green beans
+
+**Dinner**
+Pasta with marinara, Italian sausage,
+and a side salad
+
+---
+
+## Friday
+
+**Breakfast**
+Bagel with cream cheese and jam
+
+**Lunch**
+Leftover pasta with sausage and salad
+
+**Dinner**
+Teriyaki chicken stir-fry with broccoli,
+carrots, and rice
+
+---
+
+## Saturday
+
+**Breakfast**
+Pancakes or French toast with fruit
+
+**Lunch**
+Leftover teriyaki chicken stir-fry
+
+**Dinner**
+Grilled steak with garlic mashed potatoes
+and asparagus
+
+---
+
+## Recipes
+
+### Baked Salmon with Roasted Vegetables
+and Quinoa
+- Preheat oven to 400°F
+- Season salmon with lemon juice, olive oil,
+  salt, and pepper
+- Toss vegetables (bell peppers, zucchini,
+  carrots, broccoli) with olive oil and
+  seasonings
+- Roast vegetables for 25-30 minutes
+- Bake salmon for 20-30 minutes until
+  cooked through
+- Cook quinoa on stovetop per package
+  directions
+
+Sources: [Quick Mediterranean Baked Salmon & Quinoa Bowls](https://www.daisybeet.com/quick-mediterranean-baked-salmon-quinoa-bowls/), [One-Pan Salmon and Roasted Veggies](https://www.healthline.com/recipes/salmon-and-vegetables-with-quinoa)
+
+### Chicken Fried Rice
+- Use day-old or cold cooked rice
+- Cook diced chicken in hot oil until done,
+  set aside
+- Scramble eggs in the same pan, set aside
+- Stir-fry mixed vegetables (peas, carrots,
+  corn) briefly
+- Add rice, breaking up clumps, stir-fry
+  until heated
+- Add chicken and eggs back, mix in soy
+  sauce and sesame oil
+- Garnish with sliced green onions
+
+Sources: [Easy Chicken Fried Rice](https://iowagirleats.com/take-out-fake-out-easy-chicken-fried-rice/), [Better-Than-Takeout Chicken Fried Rice](https://www.averiecooks.com/easy-better-takeout-chicken-fried-rice/)
+
+### Honey Garlic Glazed Pork Chops
+- Mix glaze: honey, minced garlic, apple
+  cider vinegar, soy sauce, salt
+- Heat oil in skillet over medium-high heat
+- Sear pork chops 4 minutes per side until
+  golden brown
+- Reduce heat to medium-low, add garlic
+  around chops
+- Pour glaze over chops, cook until internal
+  temp reaches 145°F
+- Spoon glaze over chops while cooking
+
+Sources: [Easy Honey Garlic Pork Chops](https://www.thekitchn.com/honey-garlic-pork-chops-23075439), [Cafe Delites Recipe](https://cafedelites.com/easy-honey-garlic-pork-chops/)
+
+### Pasta with Marinara and Italian Sausage
+- Brown Italian sausage in large pot,
+  breaking up as you stir
+- Add diced onions and bell peppers,
+  cook until softened
+- Add crushed tomatoes, garlic, Italian
+  seasonings
+- Simmer for 20-30 minutes
+- Cook pasta according to package
+  directions
+- Toss pasta with sauce, serve with
+  Parmesan
+
+Sources: [Italian Sausage Pasta](https://www.kimscravings.com/italian-sausage-pasta/), [30-Minute Italian Sausage Spaghetti](https://juliasalbum.com/sausage-spaghetti/)
+
+### Teriyaki Chicken Stir-Fry
+- Make sauce: soy sauce, mirin, brown
+  sugar, rice vinegar, ginger, garlic,
+  cornstarch
+- Cut chicken into bite-size pieces, cook
+  in hot oil until done
+- Remove chicken, stir-fry vegetables
+  (broccoli, carrots, bell peppers) until
+  crisp-tender
+- Add chicken back, pour in sauce
+- Stir until sauce thickens and coats
+  everything
+- Serve over rice
+
+Sources: [Teriyaki Chicken Stir Fry](https://www.saltandlavender.com/teriyaki-chicken-stir-fry/), [Eat Yourself Skinny Recipe](https://www.eatyourselfskinny.com/teriyaki-chicken-stir-fry/)
+
+### Grilled Steak with Garlic Mashed
+Potatoes and Asparagus
+**Steak:**
+- Rub steak with oil, garlic powder,
+  rosemary, salt, pepper
+- Grill 6-7 minutes per side for medium
+  (145°F internal temp)
+- Let rest 5 minutes before serving
+
+**Garlic Mashed Potatoes:**
+- Peel and cube potatoes, add whole
+  garlic cloves
+- Boil until tender, drain
+- Mash with butter, cream, salt, pepper
+- Mix until creamy
+
+**Asparagus:**
+- Toss with olive oil, salt, pepper
+- Roast at 400°F for 12-15 minutes or
+  grill alongside steak
+
+Sources: [Grilled Steak with Mashed Potatoes](https://www.savoryonline.com/recipes/grilled-steak-with-mashed-potatoes-and-greens/), [Steakhouse Garlic Mashed Potatoes](https://thestayathomechef.com/garlic-mashed-potatoes/)
+
+---
+
+## Grocery List
+
+### Produce
+- Avocado (1)
+- Bananas (3-4)
+- Berries (1 small container, mixed)
+- Lemons (1)
+- Tomato (1 for salad)
+- Bell peppers (2, various colors)
+- Broccoli (1 head)
+- Carrots (3-4 medium)
+- Asparagus (small bunch, about 10 spears)
+- Green beans (1/2 lb)
+- Sweet potatoes (2 medium)
+- Zucchini (1)
+- Green onions (1 small bunch)
+- Onion (1 medium yellow or white)
+- Garlic (1 head)
+- Fresh ginger root (1 small piece)
+- Salad greens (1 bag or 1 head romaine)
+
+### Shelf Items
+- Quinoa (1/2 cup dry)
+- White rice (1 cup dry)
+- Pasta (1/2 lb)
+- Bagels (4-pack)
+- Bread for toast (1 loaf)
+- Pancake mix (small box) or ingredients
+- Granola (1 small container)
+- Rolled oats (1 small container)
+- Peanut butter (small jar if needed)
+- Almond butter (small jar if needed)
+- Honey (small bottle if needed)
+- Jam (small jar, strawberry or raspberry)
+- Marinara sauce (1 jar) or crushed
+  tomatoes (1 can)
+- Soy sauce (small bottle if needed)
+- Mirin (small bottle if needed)
+- Rice vinegar (small bottle if needed)
+- Apple cider vinegar (if needed)
+- Brown sugar (if needed)
+- Sesame oil (small bottle if needed)
+- Olive oil (if needed)
+- Vegetable oil (if needed)
+- Frozen peas (1 cup or small bag)
+- Frozen corn (1 cup or small bag)
+- Cornstarch (if needed)
+- Italian seasoning (if needed)
+- Garlic powder (if needed)
+- Rosemary (if needed)
+- Red pepper flakes (if needed)
+- Salt and pepper (if needed)
+
+### Meat & Seafood
+- Salmon fillet (6-8 oz)
+- Chicken breasts (1-1.5 lbs total)
+- Pork chops (2)
+- Italian sausage (1/2 lb)
+- Steak (1 large, 10-12 oz)
+
+### Dairy & Refrigerated
+- Greek yogurt (1 large container)
+- Eggs (1/2 dozen)
+- Butter (1 stick if needed)
+- Heavy cream or milk (small carton)
+- Cream cheese (small tub)
+- Parmesan cheese (small container)
+- Caesar dressing (1 bottle)
+- Potatoes (2 lbs for mashing)
+
+---
+