6.6 KiB
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, One-Pan Salmon and Roasted Veggies
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, Better-Than-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, Cafe Delites Recipe
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, 30-Minute Italian 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, Eat Yourself Skinny Recipe
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, Steakhouse 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)