eMeal Plan Week of Jan 14

Photo of salad bowl with beets, carrots, lettuce, chicken, rice

Dinners This Week

It’s the middle of January and it’s cold cold cold!  I want warm comforting things to eat that won’t make me grow into the next size of my jeans. This week we’ll be making easy roasted chicken breasts, comforting salmon with nutritious Omega-3’s, some wholesome new grains (ever tried Farro? no? well you’re in for a treat!) and basic root veggies with green tops.

Below is the week’s menu.  For full details plus recipes, see the attached PDF file, which you can view online or download to view (or print) from your computer or mobile device.

The PDF file of this week’s eMeal Plan is here.


  • Roasted Salmon
  • Roasted Carrots and Brussels Sprouts


  • Roasted Salmon
  • Brown Rice Blend
  • Sautéed Beet Greens


  • Roasted Chicken Breasts
  • Steamed Root Veggies
  • Pico de Gallo (or other compote-style sauce)


  • Farro con Pollo
  • Tossed Salad


  • Salmon with Lemon Sauce
  • Brown Rice Blend
  • Roasted Beets


  • Salad Bowl with chicken, beets, and farro
  • Vinaigrette Dressing
  • GF Croutons (optional)

Shopping List for This Week


  • Carrots, 1 lb (Sun, Tue)
  • Brussels Sprouts, 1/2 lb (Sun)
  • Red beets with tops, 2 bunches (Mon, Thu, Fri)
  • Red Potatoes, 2 large (Tue)
  • Parsnips, 1/2 lb (Tue)
  • Cabbage, 1/4 head (Fri)
  • Lemon, 1 (Thu)
  • Lime, 1 (Wed)
  • Cilantro, 1 bunch (Wed, Fri)
  • Parsley, 1 bunch (Wed, Thu)
  • Garlic, 1 head (Mon, Wed)
  • Yellow onion, 1 (Wed)
  • Red bell pepper, 1 (Wed)
  • Green bell pepper, 1 (Wed)
  • Jalapeno pepper, 1 (Wed)
  • Bag of tossed salad (or make your own), 1 (Wed)

Meats and Dairy

  • Fresh salmon filet, 2 lbs (Sun, Mon, Thu)
  • Chicken breasts, 2-1/2 lbs (Tue, Wed, Fri)
  • Plain greek yogurt, organic, 2 oz (Thu)
  • Pico de Gallo (or other compote), 1 container (Tue)


  • Capers, 1 Tbsp (Thu)
  • Farro, 1 cup (8 oz box) (Wed)
  • Vinaigrette or other light dressing, 1 bottle (Wed)

Oils and Seasonings

  • Check attached PDF file for list.  Most of these will already be in your pantry.

Breakfast and Lunch

Years ago I read Dr. Oz’s book “You: On a Diet.” It’s a great book, check it out on Amazon here.  One of the things I remember from that book was to automate at least one meal per day.  My husband has automated his breakfast by making oatmeal with almond butter and maple syrup.  I generally have a bowl of cereal (Heritage Flakes are my favorite) with 30-calorie almond milk and a half a banana, followed by a hard boiled

Check this post regularly to remind yourself of the variety of options for breakfast and lunch.

How to Automate Breakfast and Lunch


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