meal guide: week 4

Monday: Simple Tray Bake

• Ingredients:

  • Protein of choice:

    • Chicken thighs

    • Chicken breast

    • Chicken sausage

    • Chickpeas

    • Etc.

  • 1 lb baby potatoes, halved

  • 1 lb carrots, peeled and cut into chunks

  • 1 zucchini, sliced into rounds

  • 1 bell pepper, sliced

  • 1 lemon, sliced into rounds

  • 3 cloves garlic, minced

  • 3 tbsp olive oil

  • 1 tbsp fresh rosemary, chopped (or 1 tsp dried)

  • 1 tbsp fresh thyme, chopped (or 1 tsp dried)

  • Salt and pepper to taste

• Instructions:

  1. Preheat the Oven: Preheat your oven to 425°F (220°C).

  2. Prepare the Marinade: In a small bowl, whisk together olive oil, garlic, rosemary, thyme, salt, and pepper.

  3. Season the Protein and Vegetables: Place the chicken, potatoes, carrots, zucchini, and bell pepper on a large baking sheet. Drizzle everything with the olive oil mixture and toss to coat. Nestle the lemon slices throughout the tray.

  4. Bake: Arrange the chicken skin-side up on top of the vegetables. Roast for 30-35 minutes or until the chicken reaches an internal temperature of 165°F (74°C) and the vegetables are tender. For extra crispy skin, broil for an additional 2-3 minutes at the end.

  5. Serve: Let the tray bake cool slightly, then serve the chicken and vegetables together. Squeeze any remaining lemon juice over the top for extra flavor.

Tuesday: Chicken Taco Bowls with Cilantro Lime Rice and Fresh Toppings

• Ingredients:

  • 1 lb chicken breast, cubed

  • 1 tbsp olive oil

  • 1 tbsp taco seasoning

  • 1 cup rice (or cauliflower rice)

  • Juice of 1 lime

  • 1/4 cup fresh cilantro, chopped

  • Toppings: shredded lettuce, diced tomatoes, avocado, shredded cheese, salsa, sour cream

• Instructions:

  1. Cook rice according to package instructions. Once cooked, stir in lime juice and cilantro.

  2. In a skillet, heat olive oil over medium-high heat. Add cubed chicken and taco seasoning, cooking until fully cooked, about 7-10 minutes.

  3. Assemble bowls with cilantro lime rice, chicken, and desired toppings.

Wednesday: Garlic Shrimp with Spaghetti Squash and Cherry Tomatoes

• Ingredients:

  • 1 spaghetti squash, halved and seeded

  • 1 lb shrimp, peeled and deveined

  • 2 tbsp olive oil

  • 3 cloves garlic, minced

  • 1 cup cherry tomatoes, halved

  • Salt, pepper, and red pepper flakes to taste

  • Fresh basil or parsley, for garnish

• Instructions:

  1. Preheat oven to 400°F. Drizzle spaghetti squash with olive oil, season with salt and pepper, and place cut-side down on a baking sheet. Roast for 30-40 minutes until tender.

  2. In a skillet, heat olive oil over medium heat, add garlic, and cook until fragrant. Add shrimp and cherry tomatoes, cooking until shrimp are pink and tomatoes are softened, about 5 minutes.

  3. Scrape the spaghetti squash into strands and add to the skillet, tossing with shrimp and tomatoes. Garnish with fresh basil or parsley.

Thursday: Lemon Herb Salmon with Garlic Cauliflower Rice and Roasted Broccoli

• Ingredients:

  • 4 salmon fillets

  • 2 tbsp olive oil

  • Zest and juice of 1 lemon

  • 1 tbsp fresh dill or parsley, chopped

  • Salt and pepper

  • 1 head cauliflower, riced (or use pre-riced cauliflower)

  • 3 cloves garlic, minced

  • 1 head broccoli, cut into florets

  • 1 tbsp olive oil (for broccoli)

• Instructions:

  1. Preheat oven to 400°F. Place broccoli florets on a baking sheet, drizzle with olive oil, season with salt and pepper, and roast for 20-25 minutes, turning halfway.

  2. In a small bowl, mix olive oil, lemon zest and juice, and chopped dill or parsley. Brush the mixture onto the salmon, and season with salt and pepper.

  3. Heat a skillet over medium-high heat and cook the salmon fillets skin-side down for 3-4 minutes, then flip and cook for another 2-3 minutes, or until cooked through.

  4. In a separate skillet, heat a bit of olive oil over medium heat, add garlic and sauté until fragrant, about 1 minute. Add cauliflower rice, season with salt and pepper, and cook for 5-7 minutes until tender.

  5. Serve the salmon with garlic cauliflower rice and roasted broccoli.

Friday: Coconut Curry Chicken Bowls

• Ingredients:

  • 1 lb chicken breast, thinly sliced

  • 1 tbsp coconut oil or olive oil

  • 1/2 onion, chopped

  • 2 cloves garlic, minced

  • 1-2 tbsp curry paste

  • 1 can (13.5 oz) coconut milk

  • 1 bell pepper, sliced

  • Salt and pepper to taste

  • 1 cup basmati rice, rinsed

  • 2 cups water or chicken broth

  • Fresh cilantro for garnish

• Instructions:

  1. Cook the Rice: In a medium saucepan, bring the water or broth to a boil. Add the basmati rice, cover, and reduce to a simmer. Cook for 15 minutes or until the rice is tender and water is absorbed. Fluff with a fork before serving.

  2. In a large skillet, heat coconut oil over medium heat. Add onions and garlic, sautéing until softened.

  3. Add the sliced chicken and cook until no longer pink, about 5-7 minutes.

  4. Sprinkle curry powder over the chicken, stirring to coat, then pour in coconut milk and add bell peppers. Simmer for 10 minutes until the sauce thickens and flavors blend.

  5. Season with salt and pepper to taste.

  6. Serve the coconut curry chicken over a bed of basmati rice and garnish with fresh cilantro.