Obsidian/Personal/Food/CW49.md

# 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)

---