Your Weekly Meal Plans
Mains Bronzed Salmon with Carrot Coconut Curry Puree, BBQ Tofu with Classic Southern Collards, Garlic-Herb Chicken with Eggplant Sauté, Ratatouille
Sides Heirloom Tomato Steaks with Basil Oil, Grilled Squash & Onions Steele-Style
Soup Green Chile & Cucumber Gazpacho
Breakfast
Greek Yogurt
Honey
Granola
Bananas
Eggs
Maple Sausage
Cheddar Cheese
Tortillas (Flour or Corn)
Frozen Berries
Milk or Orange Juice
Spinach
Lunch
Sliced Turkey
Ciabatta Rolls
Basil Pesto
Roasted Red Peppers
Avocados
Snack
Grape Tomatoes
Celery
Carrots
Cucumbers
Olives
Hummus
Pita Wedges/Chips
Pantry Staples
Paprika
Chile Lime Spice Mix or Lemon Pepper Seasoning
Onion Salt
Salt
Pepper
Dried Oregano
Dried Thyme
Olive Oil
Unsalted Butter
Ketchup
Brown Sugar
Apple Cider Vinegar
Chili Powder
Smoked Paprika
Worcestershire Sauce
Hot Sauce
Red Pepper Flakes
White Balsamic Vinegar or Sherry Vinegar
Rice Vinegar
Soy Sauce
Coriander Seeds
Shopping List by Department
Produce
1 lb green beans
1 2-lb bag carrots
1 bunch celery
1 pkg tarragon
2 large pkg basil
1 bunch cilantro
2 bulbs fennel
1 bag yellow onions
3 vidalia onions
1 bag whole peeled garlic
3 red bell peppers
1 lb green chiles (choose poblanos, cubanelles, hatch or green bell peppers)
4 cucumbers
6 green tomatillos
2 lbs ripe tomatoes on the vine
2 lbs large heirloom tomatoes
2 bunches collard greens (purchase 2 bags frozen if desired)
2 eggplants
4-5 zucchini
3-4 yellow summer squash
Meat/Protein
1-2 lbs salmon fillets (quantity depends on family size)
1 block extra firm tofu
1 pkg bacon
1-2 pkg chicken thighs or drumsticks
Dairy & Eggs
None this week
Grains/Nuts/Dried Fruit
1 loaf ciabatta bread, optional for the Ratatouille
Canned Goods & Non-Perishables
1 jar Thai red curry paste
1 can coconut milk
1 quart vegetable stock (or just use water)
Frozen Items
None this week
Your Recipes
MAIN Bronzed Salmon
Prep 5 mins
Cook 10 mins
Total 15 mins
Author lynsie
Yield 4-6 servings
Here’s a simple way to have delicious, Cajun spice-encrusted salmon in under 15 minutes!
Ingredients
1-2 lbs salmon fillets (quantity depends on family size)
2 Tbsp paprika*
1 Tbsp chile lime spice mix, lemon pepper seasoning, onion salt, ground black pepper*
1 tsp oregano, thyme*
2 Tbsp olive oil
1 Tbsp unsalted butter
1 lb green beans, trimmed
1 batch Carrot Coconut Curry Puree, recipe below
Instructions
- Preheat a cast iron skillet with olive oil and butter over medium heat.
- Remove fillets from packaging and blot dry with a paper towel on all sides.
- Combine spice mixture with fingers and coat both sides of the fish, reserving a Tbsp of spice mixture for later.
- Add fish skin-side down in the pan and set a timer for 2-3 minutes, depending on thickness.
- Resist the urge to move fish.
- Once timer has gone off and the bottom is blackened, carefully flip with two forks, making sure not to pierce flesh of fish.
- Blacken on the other side for 2-3 minutes, remove and add to a plate of warmed Carrot Coconut Curry Puree (below).
- Keep heat on the skillet, add oil if needed to coat bottom of pan, and add green beans.
- Sprinkle remaining spice mixture on top and cook beans for 5 minutes or until bright green.
Notes
In place of *’d ingredients, use an equal amount of Cajun/Creole Seasoning.
Courses main
SIDE Carrot Coconut Curry Puree
Prep 10 mins
Cook 20 mins
Total 30 mins
Author lynsie
Yield 1 quart
Use this puree to add a punch to your bronzed fish! The flavors are subtle and smooth and allow the Cajun spice-coated fillet to shine.
SPECIAL NOTE: You’ll be adding more liquid (broth or water) to this to create your soup for the week, so use a little with the Salmon and then reserve the rest. Follow the SOUP recipe at the bottom for more helpful info!
Ingredients
1 2-lb bag carrots, trimmed
2 Tbsp Thai red curry paste
2 cups water, vegetable or chicken broth
1 tsp salt
1 onion, chopped
4 cloves garlic, left whole
1 red bell pepper, stem and seeds removed, roughly chopped
1 can coconut milk
Instructions
- Cook everything but the coconut milk together in a pressure cooker, slow cooker or on the stove top until carrots and onions are tender.
- Transfer to a blender and pulse until smooth.
Courses sidePrint
MAIN BBQ Tofu with Classic Southern Collards
Prep 10 mins
Cook 20 mins
Total 30 mins
Author matt
Yield 4-6 servings
Tofu is super absorbent, so that makes it a great receptor for BBQ sauce. I’ve written this recipe to be served as little “steaks” but you could definitely grab some soft potato buns and eat it as a sandwich. And what better to serve with tofu than old school collard greens? But we can make them better than the mushy, bitter mess you usually find at cafeterias and potlucks. While not essential to the recipe, I did use some bacon in the preparation of the collards but this part could easily be left out for vegetarians.
Ingredients
For the barbeque sauce:
¾ cup ketchup
2 Tbsp brown sugar
1 tsp apple cider vinegar
1 tsp chili powder
1 tsp smoked paprika
1 tsp Worcestershire sauce
1 tsp hot sauce of your choice
½ tsp dried oregano
1 lb extra firm tofu, cut into ¼ inch slices
4 pieces bacon, chopped
2 bunches collard greens, stems removed and torn into bite-sized pieces
½ cup water
1 Tbsp apple cider vinegar
1 ½ Tbsp brown sugar
Instructions
- Mix the barbeque sauce together. Add the tofu slices to a casserole dish and pour the sauce on top. Marinate for up to 24 hours.
- Preheat oven to 400 F. Then put tofu in the oven and roast for 15-20 minutes until hot and sauce becomes bubbly.
- While tofu bakes, heat a large dutch oven over medium heat and begin cooking bacon. Remove when crispy and brown, leaving the oil behind (if you’re skipping the bacon, sub 2 Tbsp butter)
- Add greens to the pot and turn with tongs to coat with fat and cook for 2 minutes.
- Add water, vinegar, and brown sugar and cover pot with a lid. Cook for 5-7 minutes until desired consistency is reached (I like ‘em crunchy!).
- Taste to evaluate for salt, vinegar, and sugar. Consider a splash of hot sauce too.
- Just before serving, add bacon and incorporate. Ideally you’ll serve in small bowls with plenty of the pan juices (“pot liquor”) for slurpin at the end!
Courses dinner
MAIN Chicken & Braised Fennel
Prep 10 mins
Cook 45 mins
Total 55 mins
Author lynsie
Yield 4-6 servings
Fennel and Chicken really do pair nicely together! This recipe is very French-inspired from my meals in Paris. There’s something special (and delectable) about the melty quality of the fennel after it has cooked for a long time. This meal is one of my favorites!
Ingredients
2 yellow onions, sliced
4 cloves garlic, sliced
2 tsp olive oil
2 bulbs fennel
2 carrots, sliced into ½ inch rounds
3 stalks celery, sliced into ½ inch rounds
1 pkg tarragon, divided and chopped
½ pkg basil, leaves torn and divided
1 pkg chicken quarters
1 tsp salt and pepper
1 quart chicken broth
Instructions
- Sauté onions and garlic in olive oil over medium heat for 5 minutes.
- Add fennel, carrots, celery, half the tarragon and cook 5 minutes more, stirring to mix everything together gently.
- Preheat oven to 350 F.
- Create a well in the center and place chicken inside, sprinkle everything with salt and pepper and pour chicken broth over, adding water to cover chicken.
- Bring liquid to a boil, then place an ovenproof lid on top and transfer to your oven to cook for 60 minutes, or until chicken is tender and falling off the bone.
Courses main
MAIN Ratatouille
Prep 20 mins
Cook 45 mins
Total 1 hour, 5 mins
Author lynsie
Yield 4-6 servings
A tried and true favorite perfect for summertime! This recipe is adapted from the very best (and first) version I made by none other than Julia Child. (Have you noticed yet that I’m a huge fan?!) Make sure to read all of the instructions through to the end and allow yourself enough time to make this the right way. The flavors are unprecedented! Bon Appetit.
Ingredients
2 eggplants, sliced into ¼ “ rounds
2 tsp salt
2 zucchini, sliced into ¼ “rounds
1 yellow summer squash, sliced into ¼ “ rounds
8 cloves garlic, sliced thinly
2 yellow onions, sliced thinly
2 red bell peppers (or any color of your choosing), stems and seeds removed and chopped
2 lbs ripe tomatoes, chopped
¼-½ cup good olive oil
Pinch red pepper flakes
1 tsp each salt and pepper, or to taste
1 cup basil, leaves torn
1 loaf ciabatta, optional
Instructions
- In a large bowl, combine eggplant with 2 tsp salt and toss. Allow to sit for 20 minutes. Drain off any liquid that has gathered in the bottom and rinse salt off. Pat dry with a paper towel.
- Working with 2 Tbsp olive oil at a time, work in batches in a large skillet set over medium-high heat to brown both sides of each round of eggplant, zucchini and yellow squash, about 2-3 minutes each side. *This step seems arbitrary but it is very important! Remember to add olive oil as needed to the skillet. Remove all browned veggies to a bowl to allow juices to gather in the bottom. You will use these juices so don’t throw them away!
- Preheat oven to 375 F.
- Next, in the same skillet add more olive oil if needed and saute garlic and onions together, adjusting the heat to medium. After 5 minutes, add tomatoes and bring to a boil, then remove skillet from heat. Add salt and pepper.
- In a large baking dish, layer eggplant and squash in three layers, making sure to pour ⅓ of the tomato sauce on top of each layer as you go. Top with remaining liquid from the bottom of the bowl.
- Place in the oven and bake until bubbling, 25 minutes.
- Remove from oven, sprinkle with torn basil and serve hot with crusty bread if desired.
Courses mainPrint
SIDE Heirloom Tomato Steaks with Basil Oil
I love to slice local heirloom tomatoes nice and thick in the summer. Their nooks and crannies help absorb the homemade basil oil in every pocket and the acidity of the dressing helps to cut the sweetness of the fruit. Store leftovers in a jar for an instant pasta topping!
Ingredients
2 lbs large heirloom tomatoes, stems and hull removed and sliced along the radius into ½” slices
1 large bunch basil
2 cups olive oil
2 tsp white balsamic vinegar (or sherry vinegar)
2 cloves garlic
1 tsp salt (plus more to taste)
1 pinch red pepper flakes *optional
Instructions
- Arrange tomatoes on a platter, slightly overlapping and sprinkle with salt.
- Make basil oil: In a blender, combine basil (stems included), olive oil, white balsamic, garlic, salt and red pepper flakes. Purée until smooth.
- Store in a mason jar and shake before using.
- To serve, use a spoon to drizzle basil oil over tomatoes.
SIDE Grilled Onions & Squash Steele-Style
Prep 10 mins
Cook 15 mins
Total 25 mins
Author lynsie
Yield 8-10 servings
This has always been a go-to side dish for our family when the weather gets nice out! It’s simple, comes together so quickly and can be made inside if the weather isn’t cooperating or you don’t have a grill.
Ingredients
3 vidalia onions, peeled and sliced into thick rounds
2-3 zucchini, trimmed and sliced into 1/2 inch rounds on the bias (diagonal, see Notes)
2-3 summer squash
1/4 cup vegetable oil or olive oil
1 tsp each salt and pepper
Instructions
- Preheat a grill (outside) or a grill pan (inside).
- Toss all sliced veggies in a large bowl with the oil, salt and pepper.
- Add more oil as needed to coat all vegetables.
- Place on the grill and leave alone for about 5-7 minutes. Resist the urge to move around a lot!
- Flip and repeat, cooking until veggies are softened but not mushy and wilty, about 5-7 minutes on each side.
- Remove from grill, place back in large bowl that you used to toss them and serve hot, warm, at room temperature, or even cold.
Notes
I want you to slice your squash on the bias in diagonal, thick slices because it will be easier to cook and flip them if the surface area is larger than just normal discs. Be careful slicing, though, since the squash are round and tend to roll around a bit!
Courses sidePrint
SOUP Green Chile & Cucumber Gazpacho
Prep 15 mins
Total 15 mins
Author lynsie
Yield 8-10 servings
A light and mellow green chilled soup that you can play around with to meet your spiciness needs! It lasts a long time in the fridge and the finished product is bright-tasting thanks to the addition of subtle rice vinegar.
Ingredients
1 lb green chiles (choose poblanos, cubanelles, hatch or even just plain ol’ green bell peppers–none of these should be spicy, but make sure to ask!), stems and seeds removed
4 cucumbers, sliced into 1 inch chunks
2 cloves garlic, roughly chopped
1 yellow onion, roughly chopped
¼ cup rice vinegar
2 Tbsp soy sauce, or to taste
6 green tomatillos, outer papery skins removed and roughly chopped
½ bunch cilantro, rinsed and chopped
Water as needed
Pinch red pepper flakes
2 Tbsp coriander seeds, to garnish
Instructions
- Combine all ingredients minus coriander seeds in a blender and puree until smooth (or chunky if you prefer).
- Chill and taste. Adjust seasonings if needed.
- Garnish with coriander seeds to serve.
Courses soup
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