Dinners This Week
Changing things up a bit this week. Normally we base the plan on building blocks but not this week. As a result it generates very little in the way of leftovers. However, each meal is fairly simple and for the most part a well-balanced one-dish meal.
I’ve also been conscious about the number of vegetarians who want to take advantage of these meal plans so this week I have included vegetarian options for each meal that has meat. This is new territory for me so I think there’s room for improvement. I’d love to hear your thoughts in the comments below.
Sunday
This is the perfect one-pot meal — fast, delicious, and easy to clean up after. Adjust the seasonings to suit your taste.
Steamed Cod with Potatoes and Green Beans
- Time Saver: Make double and substitute the leftovers for one of the meals later in the week.
- Vegetarian option: Sautéed Tofu and Greens. If using this option:
- add these ingredients to the shopping list: 1 lb extra firm tofu, 1 large box of baby supergreens, sesame oil, tabasco, lime juice, powdered ginger, garlic powder
- remove these ingredients from the shopping list: cod, green beans, lemon, avocado, broth, artichoke hearts, capers
Monday
Simple is always better. The marinara sauce recipe I’ve chosen for tonight is from Ina Garten. It’s super easy and absolutely delicious. Just serve it over your favorite whole grain pasta or gluten-free pasta.
Pasta with Marinara Sauce
- This is a vegan dish but if you like you can add some chicken sausages. Roast them in a 400F oven for about 20-25 minutes, turning every so often, and serve alongside the pasta.
- Optional: sprinkle with fresh grated parmesan cheese.
Tossed Salad
- Use a mix of cleaned & chopped lettuce or baby supergreens along with some shredded carrot, thinly sliced onions, chopped tomatoes, chopped peppers, etc.
- Serve with a nice light vinaigrette like this one.
Tuesday
I love this stir fry recipe. Skip past the boring (to me anyway) indulgent food blogger narrative, and scroll down to the recipe (about halfway down the page).
Vegetable Stir Fry with Brown Rice
- Using the linked recipe, opt for honey instead of brown sugar, substitute arrowroot for the corn starch, substitute grapeseed or coconut oil for the canola oil (here’s why) and skip the peanuts.
- Steam some brown rice in your rice steamer or on your stovetop according to package directions. Or use up some previously frozen brown rice.
Wednesday
Tonight’s meal is an amazingly tasty dish, yet so simple.
- Vegetarian option: Omit the sausage and optionally replace with some lightly mashed chickpeas, or a good quality “fake” sausage product.
- I’ve tried making the polenta without the parmesan and oil and it was still quite good, just a little more sticky.
Thursday
This recipe is for basic vegetable soup. Soup is very forgiving and will take all sorts of abuse. Want to change spices? Go for it. Want some meat in it? Add some leftover chicken or pork. Want veggie-based protein? Add chickpeas or beans.
- Serve with side salad or some bread. Or just eat more soup.
- Optional: sprinkle with fresh grated parmesan or romano cheese
Friday
Frittata is another one of those very versatile recipes. I always make this toward the end of the week because it’s perfect for using up leftovers.
- I always use 9 large eggs (instead of 8) and a 10″ oven-proof non-stick skillet.
- Coconut milk is much better than regular milk in this recipe. It creates a delicious flavor and wonderful creamy texture.
- The shopping list below includes ingredients for a basic potato frittata (the “Hash” style but without the corned beef). Add 1 cup or so of whatever leftover cooked veggies you have on hand (except tomatoes, put them in raw). If you don’t have any don’t sweat it, it will still be good.
- This is awesome served with some pico de gallo or salsa fresca. I buy it in the deli or refrigerator section of my grocery store. Just check the label to make sure there are no added sugars or preservatives.
Shopping List
Purchase everything organic and GMO-free if at all possible. Also, your produce group should always be the list with the most items!
Produce
- 2 large red-skin potatoes (Sun)
- 8 oz fresh green beans (Sun)
- 1 lemon (optional) (Sun)
- 1 avocado (optional) (Sun)
- 1 sweet onion (Mon)
- 6 cloves garlic (Mon, Wed)
- Fresh flat leaf parsley (Mon)
- Large head of lettuce or box of supergreens (Mon)
- 1 small chunk of fresh ginger (Tue)
- 1-1/2 lbs broccoli (Tue)
- 8 oz portabella mushrooms (Tue)
- 2 bell peppers (Tue)
- 8 oz snow peas (Tue)
- 1 red onion (Wed)
- sm package fresh basil (Wed)
Healthy Packaged Foods
- 3/4 Cup chicken or vegetable broth (Sun)
- 1 sm jar marinated artichoke hearts (Sun)
- capers (optional) (Sun)
- 1 28-oz can crushed tomatoes (Mon)
- 1 28-oz can whole peeled tomatoes (Wed)
- 8 oz whole grain or gluten free pasta – penne, fusilli, or thick spaghetti (Mon)
- Long grain brown rice (Tue)
- Miso paste (Tue)
- Polenta (Wed) (Here’s my favorite brand on Amazon)
- Light coconut milk (Fri)
Meats and Dairy
- 1 lb cod or other thick flaky fish (Sun)
- Italian flavored chicken sausages (optional) (Mon)
- 1 lb Italian sausage or vegan replacement (Wed)
- Fresh grated parmesan (optional) (Mon, Wed)
- 9 large eggs (Fri)
Pantry Staples
These items are probably already in your pantry but check your inventory just in case.
- Olive oil
- Coconut oil (or grapeseed oil)
- Red Wine (Mon)
- Honey
- Salt
- Pepper
- Red pepper flakes
- Arrowroot
- Tamari sauce (or soy sauce)
- Balsamic vinegar
Breakfast and Lunch
The quantities can be modified as needed in order to generate some additional leftovers, which you can take for lunch at least one or two days. Save extras in lunch size containers and mark them with the date you made them. Put the oldest ones in the front of the refrigerator. Eat or freeze within 4 days.
Take a look at this post on how to automate breakfast and lunch to review the variety of options available for easy healthy breakfast and lunch meals.
Talk to us!
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