meal guide: week 6

Monday: Simple Lemon Garlic Baked Salmon with Roasted Vegetables

Ingredients:

• 4 salmon fillets

• 2 tablespoons extra virgin olive oil

• 3 cloves garlic, minced

• Juice of 1 lemon

• 1 teaspoon fresh or dried thyme

• Sea salt and black pepper to taste

• Assorted vegetables (e.g., squash, broccoli, carrots, bell peppers)

• Fresh parsley for garnish (optional)

Directions:

1. Preheat Oven: Preheat your oven to 400°F (200°C).

2. Prepare the Salmon: In a small bowl, mix the minced garlic, lemon juice, thyme, and 1 tablespoon of olive oil. Place the salmon fillets on a baking sheet lined with parchment paper. Brush the garlic lemon mixture over the salmon, and season with salt and pepper.

3. Roast the Vegetables: Toss the vegetables with the remaining olive oil, salt, and pepper. Arrange them on the baking sheet around the salmon.

4. Bake: Bake for 15-20 minutes, or until the salmon is cooked through and the vegetables are tender.

5. Serve: Serve the salmon with the roasted vegetables. Garnish with fresh parsley if desired.

Tuesday: Simple Spaghetti & Meat Sauce

Ingredients:

• Extra virgin olive oil

• 1 pound grass-fed beef

• 1 jar of your favorite pasta sauce (I look for one with whole-food ingredients!)

• Pasta of choice (or spaghetti squash!)

Directions:

1. Cook the Pasta: Bring a large pot of salted water to a boil. Add your pasta of choice and cook according to the package instructions until al dente. Drain and set aside.

2. Brown the Beef: While the pasta is cooking, heat a large skillet over medium heat. Add a drizzle of extra virgin olive oil. Once the oil is hot, add the grass-fed beef. Cook, breaking up the meat with a spoon, until browned and cooked through, about 5-7 minutes.

3. Add the Sauce: Pour the jar of pasta sauce over the browned beef. Stir to combine and bring to a simmer. Lower the heat and let it cook for about 10 minutes, stirring occasionally to let the flavors meld together.

4. Combine: Once the sauce is ready, toss it with the cooked pasta or squash until evenly coated.

5. Serve: Serve the pasta topped with the meat sauce. Optionally, garnish with fresh basil, a sprinkle of parmesan cheese, or a drizzle of extra virgin olive oil. Enjoy!

Wednesday: Chicken and Avocado Lettuce Wraps

Ingredients:

• 1 pound organic chicken breast, cooked and shredded

• 1 ripe avocado, diced

• 1 lime, juiced

• 1/4 cup red onion, finely chopped

• 1/4 cup cilantro, chopped

• Sea salt and black pepper to taste

• Butter lettuce leaves

Directions:

1. Prepare the Filling: In a medium bowl, combine the shredded chicken, diced avocado, red onion, and cilantro. Squeeze the lime juice over the mixture and toss gently to combine. Season with salt and pepper to taste.

2. Assemble Wraps: Spoon the chicken and avocado mixture into the butter lettuce leaves.

3. Serve: Serve immediately as a light and fresh meal.

Thursday: Sweet Potato and Black Bean Tacos

Ingredients:

• 2 medium sweet potatoes, peeled and diced

• 1 tablespoon extra virgin olive oil

• 1 teaspoon ground cumin

• 1 teaspoon smoked paprika

• 1 can black beans, drained and rinsed

• Corn tortillas

• Fresh salsa or pico de gallo

• Sliced avocado

• Fresh cilantro for garnish

Directions:

1. Roast the Sweet Potatoes: Preheat your oven to 425°F (220°C). Toss the diced sweet potatoes with olive oil, cumin, smoked paprika, salt, and pepper. Spread them out on a baking sheet and roast for 20-25 minutes, until tender and slightly crispy.

2. Heat the Beans: While the sweet potatoes are roasting, heat the black beans in a small saucepan over medium heat until warmed through.

3. Assemble Tacos: Warm the corn tortillas in a dry skillet. Fill each tortilla with roasted sweet potatoes, black beans, salsa, avocado slices, and garnish with fresh cilantro.

4. Serve: Serve immediately with a squeeze of lime if desired.

Friday: Grilled Garlic Herb Steak & Veggies

Ingredients:

• 2 grass-fed ribeye steaks (or your preferred cut)

• 3 cloves garlic, minced

• 2 tablespoons fresh rosemary, chopped

• 2 tablespoons fresh thyme, chopped

• 1/4 cup extra virgin olive oil

• Sea salt and black pepper to taste

• 1 red bell pepper, cut into large chunks

• 1 yellow bell pepper, cut into large chunks

• 1 zucchini, sliced into rounds

• 1 red onion, cut into wedges

• + Any other veggies of choice

• 1 tablespoon olive oil

• Salt and pepper to taste

Directions:

1. Prepare the Marinade: In a small bowl, mix the minced garlic, rosemary, thyme, and olive oil. Season with salt and pepper.

2. Marinate the Steaks: Place the steaks in a shallow dish or resealable plastic bag. Pour the garlic herb marinade over the steaks, ensuring they are well-coated. Marinate in the refrigerator for at least 30 minutes, up to 2 hours for more flavor.

3. Preheat the Grill: Heat your grill to high heat.

4. Grill the Steaks: Remove the steaks from the marinade and let any excess drip off. Place the steaks on the hot grill. Cook for about 4-5 minutes per side for medium-rare, or until your desired doneness is reached. Use a meat thermometer to check the internal temperature (130°F for medium-rare).

5. Grill the Veggies: Place the vegetables on the grill. Cook for about 5-7 minutes per side, or until they are tender and have nice grill marks. Remove from the grill and set aside.

6. Rest the Steaks: Remove the steaks from the grill and let them rest for 5-10 minutes to allow the juices to redistribute.

7. Serve: Slice the steaks against the grain and serve with lemon wedges on the side for a fresh burst of flavor. Enjoy with veggies!