Dinners This Week
The groundhog saw his shadow and we’re looking at six more weeks of winter, so let’s hunker down with some healthy comfort food to warm our cold bones this week. Whole grains, root veggies, and savory chicken and salmon are the staples of this week’s menu. We finish the week with an incredible dairy-free chowder that tastes like it came from a Massachusetts seaside farmhouse.
Sunday
It’s Super Bowl Sunday in the US, so what you do with tonight’s meal will depend on your game plans. I designed this meal to be standalone so no other meals rely on it to produce leftovers. You can skip it altogether if you like, go to your Super Bowl party, and simply start your week tomorrow night with the Monday night meal. But if you’re not going out tonight, this is an easy meal to throw together while you’re watching the pre-game show, anticipating all the cool Super Bowl commercials.
Quick Cooking Box of Quinoa (see shopping list)
Monday
Thai Chickpea Stew Over Brown Rice
Tuesday
Salad Bowl with Chicken Thighs
- If you made chicken on Sunday night use the leftovers. Otherwise roast the chicken thighs while you’re assembling the rest of your salad ingredients. When the chicken is done slice it into 1/2″ strips and let cool before adding to the salad.
- Use veggies from your fridge: cauliflower, broccoli, cabbage, onions, celery
- Add any leftover grains: quinoa from Sunday or brown rice from Monday
- Add any of these additional ingredients if desired: artichoke hearts, chopped hard boiled eggs, avocado, canned corn (drained), olives, chopped fresh parsley
Wednesday
- The recipe calls for 2 pounds of salmon but for 2 people you only need a pound or so. You’ll eat half tonight and use the rest in Friday night’s chowder.
- My friend brought me a jar of a seasoning blend called “everything but the bagel.” Until I made this salmon with it I had no idea how great it was! If you can find it I recommend it.
Steamed Broccoli and Cauliflower
- Trim broccoli and cauliflower and cut into large pieces. You should have about 4-5 cups (or more if you like to bring the cooked leftovers for lunch like I do). Steam in 1/2″ of water for about 5-6 minutes or until crisp-tender. Toss with a drizzle of olive oil and salt and pepper to taste.
Thursday
Pasta with Roasted Veggies and Pine Nuts
- This takes a little longer than 30 minutes to make but is so incredibly worth it. A great vegan dish, or add a sprinkle of parmesan cheese on top if your diet allows.
- Tip: Clean and chop the leeks for tomorrow night’s dinner at the same time as you prepare them for tonight.
- Tip: if you have leftover chicken, warm it up and serve it alongside the pasta, or chop it up and toss it in.
Friday
Dairy-Free Salmon & Corn Chowder
- I created this as a mashup of two recipes, and the result was wonderful! A sweet-spicy balance, with no dairy at all, it’s nice and thick like a good New England-style chowder should be.
Shopping List
Purchase organic, GMO-free if at all possible.
Produce
- 1 bunch (or more) kale (Sun)
- 4 carrots (Sun, Mon, Tue, Thu)
- 2 yellow onions (Sun, Mon)
- 4 stalks celery (Mon, Tue, Fri)
- 2 crowns of fresh broccoli (Mon, Tue, Wed)
- 1 small head fresh cauliflower (Mon, Tue, Wed, Fri)
- 6 cloves garlic (Mon, Thu)
- 1 small red cabbage (Tue, Wed)
- 1 bunch fresh parsley (Tue, Thu, Fri)
- 1 small package fresh thyme (Thu, Fri)
- Organic romaine lettuce (Tue)
- 1 large or 2 small leeks (Thu, Fri)
- 1 lb fresh brussels sprouts (Thu)
- 1 fresh lemon (Thu)
Healthy Packaged Foods
- 8 oz GF pasta (Thu)
- Quick cooking quinoa blend such as Seeds of Change (Sun, Tue)
- 1 can organic garbanzo beans (chickpeas) (Mon)
- 1-1/2 C long grain brown rice (Mon)
- 2 C vegetable stock (Mon)
- 1 packet of thai curry paste (Mon)
- 16 oz seafood stock (Fri)
- 1 can (~14 oz) cream style corn (Fri)
- 2 cans light coconut milk (Fri)
Meats and Dairy
- 2 lbs boneless skinless chicken thighs (Sun, Tue)
- 1+ lbs atlantic salmon (Wed, Fri)
- Crumbled feta, optional (several nights as optional toppings)
Pantry Staples
- Olive oil
- Coconut oil
- “Everything But the Bagel” seasoning or Adobo or other seasoning blend
- Toasted pine nuts
- Balsamic vinegar
- Red pepper flakes
- Coconut flour
- Salt
- Pepper
Breakfast and Lunch
Wondering about breakfast and lunch? 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.
Also, if there’s only two of you the meal plan will generate enough leftovers for you to take them for lunch at least one or two days. If your meals have to stretch to 3 or more people, the easiest thing is to double one or two of your recipes during the week, and save the extra in lunch size containers. Mark them with the date you made them and put the oldest ones in the front of the refrigerator. Eat or freeze them within 4 days.