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Meal Plan Menu | Week of 12/2/19

Whether you’ve been wondering how to regularly have new foods to try or how to get kids to eat new meals, our weekly recipes are a one-stop shop. Find out what healthy dinners you can be cooking up this week!

  • By Brittany Yamamoto-Taylor
  • November 29, 2019

Thanksgiving just rolled to a close and you may still be feeling the aftereffects of a delicious feast. To keep the great tastes coming, we have a flavor-packed week that takes inspiration from Mediterranean, Thai, and South Asian cuisines. Even if some of those flavors are outside your wheelhouse, we know you’re going to love each recipe!

Since so many people in our community cook for themselves and kids of various ages, we make sure our menus are always family-friendly. We know that some of the keys to raising healthy eaters are involving them in the kitchen and engaging their natural curiosity with new flavors. For example, there’s no better way to get people of all ages excited about salad than pouring a creamy peanut dressing on top, like in this week’s Chicken Satay Salad!

Keep reading to learn about each of this week’s recipes and find our tips for saving time and money with meal prep and leftovers strategies below. And, if you want more ideas for successfully exposing kids to new foods, check out our Tips for Managing Picky Eaters here!

Before moving on to our menu, we want to remind you that there are still a few days left of our Thanksgiving Sale that ends Wed 12/4/19. Just use code THANKS19 for 30% off meal plans that will keep your family eating healthy meals all year long. You can also sign up for updates at the bottom of this page so you’ll be privy to all of our future sales, too.

“When it’s meal planning day and your 4 year old looks over your shoulder and shouts ‘OOOO check that one!! It looks good!!’”

– Sara K. (Member since Nov 2016)

All meals come with gluten-free, paleo, and vegetarian options, as well as a grocery list and optional weekend prep steps.

On the Menu

MONDAY | Panko Crusted Salmon with Roasted Butternut Squash Israeli Couscous Salad

Crunchy and slightly sweet, our panko-crusted salmon has long been a favorite in our cooking community. In just 40 minutes, you’ll be ready to serve up this delicious entree with a warm Israeli couscous salad that is packed with colorful butternut squash, dried cranberries, and shelled pistachios. This meal is delicious and will impress kids and sophisticated guests alike!

If you eat gluten-free, it’s easy to still enjoy the same dinner by using GF breadcrumbs or almond meal and GF orzo / pasta. If you don’t eat meat, the vegetarian version of this recipe upgrades the Israeli couscous to the main attraction by adding protein-rich white beans, goat cheese, and baby spinach. If you follow the Paleo diet, add our Maple-Dijon Salmon to your menu this week and enjoy it with a side of roasted Brussels sprouts and butternut squash that keeps the sweet cranberries and crunchy pistachios.

TUESDAY | Curried Turkey Pot Pie with Garam Masala Sweet Potato Wedges

This is no ordinary pot pie. From coconut milk to fragrant spices, our Turkey Pot Pie with Puff Pastry recipe brings a mouth-watering South Asian twist to a classic dinner. With Garam Masala Sweet Potato Wedges on the side, this special dish is ready to eat in just 45 minutes!

Unsurprisingly, this pot pie has been greeted with rave reviews from our cooking community in every diet version. Those on a GF or Paleo diet should still be able to enjoy a great pot pie, so make that possible with a buttery almond meal crust and a few recipe tweaks along the way. Meanwhile, our delicious Curried Lentil and Mushroom Pot Pie will leave any herbivore happy and satisfied.

WEDNESDAY | Coconut Chicken Satay Salad with Thai Peanut Dressing

A rich, creamy peanut dressing is all that is needed to bump a good salad up to wow-this-is-amazing status. Inspired by delicious Thai cuisine, this meal pairs crisp veggies with marinated coconut chicken for a delectable finish that will have the whole family reaching for seconds. Even though Thai chicken satay is usually served on skewers and grilled, this version keeps things simple by cooking the marinated meat on a skillet or indoor grill pan.

Speaking of simple, substitutions for each of our 3 diet versions are super easy for this meal. Those on a gluten-free diet only need to swap out soy sauce for Tamari while those on the Paleo diet will use coconut aminos / Bragg’s and honey instead of brown sugar. For anyone eating vegetarian, marinated tofu is a great replacement for chicken in this salad.

THURSDAY | Lemony Za’atar Carrot & Cauliflower Soup with Za’atar Chickpeas & Garlicky Greens

This thick and creamy soup (that doesn’t require any dairy!) gets its satiating flavor from roasted carrots and cauliflower and the warming blend of za’atar spices. Topped with garlic greens and pan-seared chickpeas, this low-calorie meal is a true crowd-pleaser and is even more delectable when you add crunchy pita chips for dipping. If you do fancy an extra bit of creaminess from dairy, a dollop of yogurt adds a delicious tanginess that balances well with all the components of the soup.

This vegetarian soup is also naturally gluten-free and can be paired with toasted GF bread or crackers in place of pita chips. To enjoy this meal Paleo-style, make our Za’atar Chicken Thighs over Garlicky Greens that is served with the same creamy soup.

Smart meal planning ideas come with every weekly menu. The smarts listed below are only a portion of the meal prep tips we include to help you make the most of your ingredients and your time. Join our community to get the full benefits of our meal plan service every day!

Meal Planning Tips

Make Aheads:

  • Ever been 5 days ahead of schedule? You can be when you prep this week’s Israeli couscous and Thai peanut dressing 5 days early! By having these ready to go, Monday and Wednesday’s dinners will come together easily.
  • Tuesday’s pot pie can be assembled ahead of time and baked right before serving. It also freezes really well, so you can make extra and save some for a rainy day.
  • Thursday’s carrot and cauliflower soup takes a bit of time to make, since you have to roast and then puree the vegetables. We suggest making this during the weekend and just reheating when you’re ready to eat, or at least get your veggies roasted first!

ingredient notes:

  • Za’atar – This Middle Eastern spice mix has become very popular in our community and we now consider it a pantry staple. You can find a pre-mixed blend at many grocery stores, local ethnic food shop, on Amazon, or even on Etsy. If you’re more ambitious, you can also easily search for online instructions to make this mix from scratch.
  • Israeli / pearl couscous – If you’ve never made this small, round pasta before, there’s no need to feel intimidated. All you have to do is boil it in water like you would any type of pasta, but keep an eye on it – due to its small shape, it will cook fast!

leftovers:

  • Making a delectable Indian-fusion wrap for lunch can be quick and easy this week! Simply roll leftover sweet potato wedges from Tuesday into a tortilla or flatbread with cheese and leftover chopped greens from Thursday. Add a dash of yogurt and lemon juice to pump up the flavor of this vegetarian meal!
  • Have you ever turned leftover soup into pasta sauce? It adds a delicious and exciting spin to your noodles! Just pour leftovers from Thursday night’s soup over spaghetti and add some roasted vegetables or crumbled goat or feta cheese for the perfect finish.

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Weekly Meal Planner | Menu for Week of 12/2/19 via Cook Smarts

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