Meal Plan by Lynsie
Contact lynsie@getvie.com with questions!
This list is based on Sale Items, so make sure to pick up the ingredients on sale, for example: tomatoes should be the SALE tomatoes. When items are Buy 1 Get 1 Free or Buy 2 Get 3 Free, take advantage and stock up for future use! Freeze perishable items (meat, cheese) and store non-perishables (tomato sauce, pasta, rice, olive oil) in the pantry.
Make sure to sign up to become a member of the store you shop at and carry their card so that at check out your items can be discounted. Becoming a member is free!
Here is what your Meal Plan entails: 4 Main Dishes come with a vegetable/grain & the 2 Large Sides can be dispersed accordingly throughout the week to go along with. We also suggest 1 Soup for use for lunches or as an accompaniment to dinner!
Each meal requires little prep and should take about 30 minutes from start to finish. Some dishes need a little more love in the oven, so plan accordingly and sit back, relax and enjoy all the smells as you wait for dinner to be done!
Your Weekly Menu
Mains Green Curry Split Chicken Breasts with Rice, Chimichurri Steak Tacos, Baked Salmon over Pickled Red Onion & Arugula Salad, Squash Lasagna
Sides Butternut Grains, Plantain Salad with Roasted Red Peppers & Cilantro Salsa Verde
Soup Pumpkin Tortilla
Breakfast
Smoothie Bowls (find the recipe here plus the ingredient list)
Cottage Cheese
Blueberry Jam
Brioche Bread
I love to throw in something slightly naughty into my breakfast routine. Maybe it’s because my dinners are so healthy? In any case, we’re going to be slicing brioche bread into petit little toasts (take a slice and cut it into quarters, think french toast sticks) and then toast in the oven at 350 F for 5-7 minutes or until crisp on the outside but not hard all the way through. While they are toasting, spoon some cottage cheese into a bowl and add a dollop or two of blueberry jam. Swirl a bit with your spoon to disperse (and let’s face it: make it look a little prettier) and then once your brioche toasts are done, stick some into the bowl and use for dipping! Also, don’t forget to follow our link for the best smoothie bowl ever!
Lunch
Refrigerated Pizza Dough (found near the cheese!)
Ricotta
Grated Mozzarella
Garlic
Arugula
Canned Artichokes
Sundried Tomatoes (already on your shopping list)
Let’s make a delicious white pizza topped with artichokes and sundried tomatoes! If I don’t have time to make my own pizza dough, this is my go-to. Simply turn the dough in an oiled bowl to coat, cover and let rise for about 30 minutes while you preheat your oven to 450 F. On a baking sheet, stretch dough to form a large circle (you may need to slice the dough ball in half so it will fit–this dough is very elastic and will stretch far). Next, mix together ricotta, mozzarella, minced garlic (about 4 cloves), a couple of handfuls of arugula and salt + pepper. Spread mixture to cover dough, leaving one inch around the perimeter of the dough cheese-free. Top with sliced artichoke hearts and sliced sundried tomatoes and place in the oven until the crust is browned and the cheese is bubbling. Make sure to start the pizza on the bottom rack and move it to the top after the first 10 minutes so the bottom of the crust doesn’t burn. Enjoy!
Snacks
Zucchini
Panko
Eggs
Mayo
Garlic
Marinara Sauce
Follow the recipe below for a delicious snack! And don’t forget to dip in warmed marinara if you want to skip the aioli.
SIDE Oven-Roasted Zucchini Fries with Aioli
Prep
Cook
Total
Yield 8-10 servings
These can turn out very well with very little effort! Just make sure to follow the instructions carefully, and enjoy hot and crispy!!
Ingredients
3 zucchini, sliced into finger-length pieces or “fries”
1-2 eggs, beaten
1 pkg grated parmesan
1 cup panko
4 Tbsp olive oil
2 tsp salt and pepper, divided
2 Tbsp mayo
1 cup Greek yogurt
½ bunch basil, chopped finely
1 tsp garlic powder
1 lemon, zested and juiced
Instructions
- Preheat oven to 375 F.
- Toss zucchini in beaten egg mixture, then in parmesan and panko mixed together.
- Layer evenly on a foil-lined baking sheet and drizzle with olive oil. Sprinkle with salt and pepper.
- Bake for 20-30 minutes or until outsides are crunchy and zucchini is cooked but not mushy.
- While zucchini is baking, make aioli: combine the rest of the salt and pepper with mayo, Greek yogurt, basil, garlic powder and lemon zest and juice.
- Serve zucchini hot with aioli as dipping sauce on the side.
Courses side
Dessert
DESSERT Vegan No Bake Brownies
Prep
Total
Yield 16 brownies
Enjoy this Vegan, No Sugar Added treat! It's filled with protein from the walnuts and fiber from the dates, plus an extra benefit from the unsweetened cocoa powder and avocado, which provides an excellent source of healthy fats.
Assuming that the people you serve this to do not have nut allergies, this is a fantastic alternative to normal brownies, and since it is a No Bake recipe, the nutrients are also preserved!
Ingredients
For the No Bake Brownie Base
2 cups walnuts, raw
1 1/2-2 cups dates, pitted
2 cups unsweetened cocoa powder, divided into 3/4 cups & 1 1/4 cups
1 cup hot water
1 tsp salt, divided
cooking spray, as needed
For the Ganache
1 avocado, peeled, pitted and scooped out
2 Tbsp coconut oil
1 cup dates, pitted
1 tsp maple syrup *optional
1 cup walnuts, toasted *optional for garnish
Instructions
For the No Bake Brownie Base
- In the bowl of a food processor, combine the raw walnuts, 1 1/2 cups dates (reserve the last 1/2 cup and use as needed to thicken), 3/4 cup of the cocoa powder, and half the salt.
- Blend until nuts are completely ground and there are no lumps, pulsing as needed to pull down any stragglers.
- Next, add hot water 1 Tbsp at a time while the machine is on and processing, continuing to add water until you form a thick paste. *Too thin and the base will have too much liquid and not firm up properly so remember you can always add but you can't take away. At this point if you've accidentally made your base too thin, add that 1/2 cup of reserved dates!
- Once mixture is done, allow to rest for a few minutes while you work with your pan:
- Pull out two sheets of plastic wrap and spray each on one side with cooking spray.
- Place one sheet into the bottom of a square brownie pan and press to form into the pan. *If you have trouble with this step, spray some cooking spray under the plastic to help it stick to the pan.
- Lift up your food processor and place your finger underneath the bowl and into the hole of the blade. This will keep it in place while you spoon out the base mixture.
- Empty the base mixture into the brownie pan on top of the plastic and place the extra sheet of oiled plastic on top. Press gently to smooth out the base and spread to the corners of the pan. Make sure the base is level and smooth, then remove the top layer of plastic and reserve.
- Return your food processing bowl to the stand, replace the blade (it's ok if a little bit of the mixture is still sticking to the blade and/or bowl) and add the Ganache ingredients:
- Place your scooped avocado, coconut oil, the 1 1/4 cups cocoa powder, the rest of your salt, and 1 cup pitted dates into the processing bowl. Blend until smooth and repeat the process as above, adding hot water little by little until everything comes together and looks smooth and spreadable. At this stage you can add maple syrup for extra shine and sweetness, but that's optional if you'd like to keep added sugars out of this dessert.
- Spoon out ganache and spread on top of the base mixture.
- Cover loosely with that oiled piece of palstic wrap you reserved and place in the fridge to chill for at least 2 hours, preferably overnight.
- While you're waiting for your brownies to chill (and firm up), toast your walnuts for garnish if desired using this recipe.
- Te serve, remove top layer of plastic wrap, sprinkle with nuts, and slice into triangles or squares. This can be served at room temperature or still cold, but we recommend enjoying cold since they are easier to handle!
Notes
We love the avocado in this recipe especially because since it is mixed with cocoa powder, you won't be able to see that unappetizing brown color as the avocado oxidizes!
Courses dessert
Pantry Staples
Olive Oil
Salt
Pepper
Soy Sauce or Liquid Aminos
Dijon Mustard
Brown Sugar
Sugar
Oregano
Red Pepper Flakes
Apple Cider Vinegar
Chili Powder
Cumin
Garlic Powder
Smoked Paprika
Cinnamon
Chipotle in Adobo Sauce (need 1)
Plain Breadcrumbs (need 1 cup)
Shopping List by Department
Produce
1 bag slaw mix
1 bell pepper, color your choice
1 red bell pepper
1 orange bell pepper
1 poblano or cubanelle pepper
1 bag yellow onions
1 red onion
1 shallot
1 bag whole peeled garlic
1 1-lb bag carrots
1 bunch celery
4 limes
2 bunches cilantro
1 bunch parsley
1 bunch fresh oregano
1 bunch fresh basil
2 plantains
3 green tomatillos
1 sugar pumpkin (pie pumpkin)
1 yellow (summer) squash
2 zucchini
Meat/Protein
2-3 lb split chicken breasts or boneless chicken breasts S
2-3 strip steaks S
1 lb salmon fillets S
1 lb Italian pork sausage or chicken sausage *optional for Squash Lasagna
Dairy & Eggs
1 8-oz container sour cream or plain Greek yogurt
1 quart whole milk ricotta
2 pkg shredded mozzarella cheese
1 dozen eggs (need 1, use the rest for Breakfast)
Grains/Nuts/Dried Fruit
1 pkg rice, your choice (Jasmine or Basmati would be great!)
1 pkg quick-cooking grains (barley or farro would be perfect for the Butternut Grains)
1-2 pkg 6-inch corn tortillas (need about 10 tortillas total)
1 pkg pine nuts
1 pkg sundried tomatoes
Canned Goods & Non-Perishables
1 jar Thai green curry paste
1 can coconut milk
1 can hatch or green chiles, chopped
1 quart vegetable broth
1 can plain pumpkin puree
1 can black beans (Cuban style if possible)
1 28-oz can fire roasted tomatoes
1 jar pickled jalapenos
1 jar basil pesto
Frozen Items
1 pkg kaffir lime leaves *optional
1 pkg frozen butternut squash cubes
1 pkg spinach, chopped
Your Recipes
MAIN Green Curry Split Chicken Breasts with Rice
Prep
Cook
Total
Yield 4-6 servings
One of my absolute favorite recipes because it is so easy to prepare and the flavor of the curry really marinates the chicken as it cooks in such a vibrant way!
Ingredients
1 pkg Thai green curry paste
2-3 lbs split chicken breasts, or any other chicken that you purchased
1 can coconut milk
1 tsp soy sauce
2 cups rice, your choice
2 lime leaves *optional
Instructions
- Preheat oven to 375 F.
- Coat chicken in green curry paste and place on an oiled baking dish.
- Bake for 30-45 minutes, or until chicken is cooked and meat pulls away from the bone.
- While chicken is baking, cook rice with 4 cups water, coconut milk and soy sauce. Add lime leaves to the top of the saucepan and cover. Remove from heat when rice is done and fluff with a fork.
- Serve chicken on top of rice.
Courses main
MAIN Chimichurri Steak Tacos
Prep
Cook
Total
Yield 4-6 servings
Strip steak is one of my favorite cuts of beef. With its nice marbling for tenderness and flavor, the steaks can be seared whole and then sliced for individual servings such as these tacos (also acceptable is sirloin). You might call Chimichurri “Argentinian pesto” but whereas basil pesto has a deep n’ dank flavor to me, chimichurri is bright and fresh. It is frequently paired with grilled meats and provides a counterpoint to the heavy flavors of grilled meat that is browned over coals. You’ll be making a large batch of chimichurri and will have enough to use as desired later.
Ingredients
You can make your own slaw or simply buy a pre-mixed package to save time.
Slaw Ingredients:
1 bag of slaw mix OR
- ½ head of cabbage, finely shredded
- 1 bell pepper, julienned
- ½ onion, thinly sliced
- 2 carrots, julienned
2 limes, zested and juiced
¼ cup olive oil
1 tsp Dijon mustard
2 tsp brown sugar
1 tsp kosher salt
1 clove garlic, minced
Chimichurri Ingredients:
1 bunch cilantro, finely chopped
1 bunch parsley, finely chopped
½ tsp dried oregano
8 cloves garlic, minced
2 limes, zested and juiced
6 Tbsp olive oil
2 tsp kosher salt
½ tsp red pepper flakes
2-3 strip steaks (or other cut as desired)
Tortillas of your choice (I recommend the 6 inch size!)
Sour cream or Greek yogurt, for garnish
Instructions
- In a large mixing bowl, combine lime juice, olive oil, Dijon, brown sugar, salt, and garlic and whisk to combine. Add slaw veggies and use your hands to toss and crush until mixed and slightly tenderized. Taste for salt and other flavor adjustment. Note: the slaw can be made well in advance and kept in the refrigerator. This will soften the veggies more and meld the flavors. Place the slaw in a serving bowl.
- Use a food processor to make the chimichurri or be devoted in thoroughly chopping everything. Add all ingredients and mix to combine. It should be pourable so add more olive oil and lime juice (or vinegar) to reach the right consistency. Taste for salt and other flavor adjustment. Place in a serving bowl (remember that this is a large batch and you won't use all in this dish, so you may want to separate into multiple containers. Cover tightly with plastic wrap and press all the air out).
- Remove steak from fridge 30-60 minutes before cooking. Liberally sprinkle with kosher salt and ground black pepper.
- Heat a large frying pan over medium heat (you may also grill/broil the steaks on high - the cook time will be similar).
- Sear the steaks in oil for 2-3 minutes on each side. Set aside and allow to rest for about 10 minutes before slicing.
- Serve on tortillas with a handful of slaw, a heavy drizzle of chimichurri, and a dollop of sour cream/Greek yogurt!
Courses main
MAIN Baked Salmon over Pickled Red Onion & Arugula Salad
Prep
Cook
Total
Yield 4-6 servings
Sometimes I crave a nice light salad with some healthy protein. This is my favorite combo: the tang from the pickled red onions, the simplicity of the baked salmon and the arugula that meets its perfect matches: lemon juice and truffle oil.
Ingredients
½ red onion, thinly sliced
2 Tbsp apple cider vinegar
1 tsp sugar
1 cup water
1 lb salmon fillets
1 tsp salt and pepper
1 tsp olive oil
1 lemon, juiced
2 tsp truffle oil
1 pkg arugula
Pinch salt
Instructions
- Begin by pickling the red onion: toss sliced red onion in a small bowl with vinegar, sugar and water to cover.
- Preheat oven to low broil and coat a baking dish with a drizzle of oil.
- Place salmon skin-side down and sprinkle with salt and pepper. Bake for 10 minutes, or until fish is flaky.
- While salmon is baking, toss arugula with the olive oil, lemon juice, truffle oil and a pinch of salt.
- Serve salmon over salad and top with pickled red onion to serve.
Courses main
MAIN Squash Lasagna
Prep
Cook
Total
Yield 8-10 servings
Gluten Free and good for you! We have been really digging this meal. Delicious ricotta & mozzarella filling sandwiched in between thin slices of squash.
Ingredients
1 yellow squash, sliced lengthwise thinly
2 zucchini, sliced lengthwise thinly
1 large container ricotta
1 egg
2 pkg shredded mozzarella cheese, divided
1 jar basil pesto
1 pkg sun dried tomatoes, chopped
1 bag frozen spinach, thawed and drained
1/2 bunch basil, chopped
2 sprigs fresh oregano, leaves removed
1 tsp salt
1 tsp pepper
1 pinch red pepper flakes
1 Tbsp garlic powder, divided
1 cup large breadcrumbs
2 Tbsp olive oil
1 lb Italian pork sausage, optional*
Instructions
- Thaw spinach and squeeze out any moisture. *This can be done in a hurry by pouring frozen chopped spinach in a colander, running under warm water and squeezing once thawed.
- Preheat oven to 375 F.
- Lightly oil a medium-large rectangular baking dish.
- Begin by trimming squash and sliced into lengthwise strips (to resemble lasagna noodles). These strips will be used in place of lasagna noodles.
- If using sausage, brown it until cooked in a skillet now.
- In a large mixing bowl, combine ricotta, egg, half of mozzarella cheese, pesto, sun dried tomatoes (use half a package if desired depending on how much you like them), drained spinach (make sure to squeeze out any residual moisture), basil, oregano, salt, pepper, red pepper flakes, and half of garlic garlic powder. Mix to combine completely.
- In a smaller bowl, toss breadcrumbs with the olive oil, the rest of the garlic powder and a sprinkle of extra salt.
- Assemble lasagna by adding a layer of zucchini slices from 1 zucchini, then 1/2 cheese mixture.
- Next add all yellow squash slices then the rest of the cheese mixture.
- Finally, top with the rest of the zucchini slices, top with as much of the second package of mozzarella cheese as you like and sprinkle with breadcrumb mixture and add to the oven to bake until bubbly, about 30-45 minutes.
Notes
*If using Italian sausage, add browned and cooled sausage to the cheese mixture before making lasagna.
Courses main
SIDE Butternut Grains
Prep
Cook
Total
Yield 8-10 servings
This side is great for folks who shy away from butternut squash because it’s, well, sometimes tricky to add into meals. Am I right? Sneak it into the grains and you’ll have a creamy and bright grain salad that can be served warm or cold.
Ingredients
1 shallot, minced
1 Tbsp oil or butter
2 stalks celery, diced
1 carrot, diced
1 bag frozen butternut squash
1 bag quick-cooking grains. your choice (I suggest barley or farro)
1 tsp each salt & pepper
1/2 cup toasted pine nuts, for garnish
Instructions
- In a medium saucepan, saute shallot in butter or oil for 5 minutes, add celery and carrot and cook for 10 minutes.
- Add butternut squash, grains and water to cover.*
- Cook until grains are soft, add water as needed and salt and pepper to taste.
- Top with toasted pine nuts if desired for garnish.
Notes
Courses side
SIDE Plantain Salad with Roasted Red Peppers & Cilantro Salsa Verde
Prep
Cook
Total
Yield 8-10 servings
Heaven on a plate! If you are never sure of what to do with plantains, this meal is for you. The healthy salsa verde turns it into a fun, dippable side dish that the kids will love.
Ingredients
2 plantains, ripe and sliced
2 tsp each cumin, chili powder
1 red bell pepper, roasted
1 poblano pepper (or cubanelle)
2 tsp each cumin, chili powder, garlic powder
3 green tomatillos, leaves removed and chopped
1 tsp each salt and pepper
1/2 bunch cilantro
1 can hatch or green chilies, chopped
½ tsp each salt and pepper
Instructions
- Preheat oven to 400 F.
- On a foil-lined baking sheet, toss sliced plantains with red bell pepper, poblano and tomatillos. Sprinkle with oil and spice mixture.
- Roast until softened and plantains are slightly caramelized, about 20 minutes.
- Remove from heat and serve with leftover chimichurri or the salsa verde: to make the salsa verde combine in a blender cilantro, hatch or green chilies and salt and pepper.
Courses side
SOUP Pumpkin Tortilla Soup
Prep
Cook
Total
Yield 8-10 servings
We use both cubed pumpkin and pumpkin puree to bring this Soup to life and celebrate our favorite fall flavors. Packed with smoky chipotles, paprika, corn tortillas and black beans + a dash of cinnamon, we think you're going to love this Vegan spin on traditional Tortilla Soup.
Ingredients
1 Tbsp olive oil
2 yellow onions, diced
4 cloves garlic, minced
1 orange bell pepper, stemmed, seeded and diced
1 chipotle, left whole
2 Tbsp smoked paprika
1/2 tsp cinnamon
1 quart vegetable broth
1 can plain pumpkin puree
1 sugar pumpkin (pie pumpkin), peeled and cubed
1 can black beans (Cuban style if possible)
1 28-oz can fire roasted tomatoes
1-2 cups fire roasted corn (found in the frozen section of Whole Foods Market & Trader Joe's)
4 small corn tortillas, torn
1 bunch cilantro, rinsed and chopped
1 cup pickled jalapenos, for garnish
Instructions
- In a soup pot, cook onions, garlic and bell pepper in olive oil over medium-high heat for 5 minutes.
- Add chipotle and spices and cook an additional 3 minutes.
- Add stock, pumpkin puree, cubed pumpkin, black beans, fire roasted tomatoes, and corn.
- Bring to a boil, reduce to a simmer and add torn corn tortillas.
- Serve once tortillas have dissolved and soup has thickened. Don't forget to garnish with cilantro and pickled jalapenos.
Notes
TIP: Serve in a pumpkin for effect! Watch our video to see how.
Courses soup