meal guide: week 8
Monday: Sheet Pan Salmon with Sweet Potatoes and Kale
Ingredients:
2 wild-caught salmon fillets
1 large sweet potato, diced
2 cups kale, chopped
2 tbsp olive oil
1 tsp smoked paprika
1/2 tsp garlic powder
Sea salt and black pepper to taste
Directions:
Prepare Veggies: Preheat oven to 400°F (200°C). Toss sweet potatoes with olive oil, paprika, garlic powder, salt, and pepper. Spread on a baking sheet and roast for 15 minutes.
Add Salmon and Kale: Remove pan, add salmon fillets to the sheet, and drizzle with olive oil. Add kale, tossing lightly in the oil, and return to the oven for an additional 12-15 minutes until salmon is cooked through and sweet potatoes are tender.
Serve: Enjoy the salmon with the roasted sweet potatoes and crispy kale.
Tuesday: Rosemary Chicken with Carrots and Red Potatoes
Ingredients:
2 boneless, skinless chicken breasts
1 tbsp fresh rosemary, chopped
2 cloves garlic, minced
4 carrots, peeled and sliced
2 red potatoes, diced
2 tbsp olive oil
Sea salt and black pepper to taste
Directions:
Prepare Vegetables: Preheat oven to 400°F (200°C). Toss carrots and red potatoes with olive oil, salt, and pepper. Spread on a baking sheet and roast for 25-30 minutes until tender and slightly crispy.
Cook Chicken: Heat a skillet over medium heat. Season chicken breasts with rosemary, garlic, salt, and pepper. Cook for 6-7 minutes per side until fully cooked through.
Serve: Plate the rosemary chicken with roasted carrots and red potatoes.
Wednesday: Simple Beef and Sweet Potato Chili
Ingredients:
1 lb grass-fed ground beef
1 large sweet potato, diced
1 can diced tomatoes (14.5 oz, no added sugar)
1 onion, diced
2 cloves garlic, minced
1 tbsp chili powder
1 tsp cumin
2 tbsp olive oil
Sea salt and black pepper to taste
Directions:
Cook Beef: In a large pot, heat olive oil over medium heat. Add ground beef and cook until browned. Remove from the pot and set aside.
Sauté Vegetables: Add onion, garlic, and sweet potato to the pot, sautéing for 5-7 minutes until softened.
Simmer Chili: Add diced tomatoes, chili powder, cumin, salt, and pepper. Stir in the cooked beef. Bring to a simmer and cook for 20-25 minutes until the sweet potato is tender and the flavors are well combined.
Serve: Enjoy the chili on its own or with toppings like avocado or cilantro.
Thursday: Autumn Harvest Sheet Pan Dinner
Ingredients:
4 boneless chicken thighs
1 small butternut squash, cubed
1 red onion, sliced
2 cups Brussels sprouts, halved
2 tbsp olive oil
1 tbsp fresh rosemary, chopped
1 tbsp balsamic vinegar
Sea salt and black pepper to taste
Directions:
Prepare Veggies: Preheat oven to 400°F (200°C). Toss butternut squash, Brussels sprouts, and red onion with olive oil, rosemary, salt, and pepper. Spread on a sheet pan.
Add Chicken: Place chicken on the same sheet pan and drizzle with balsamic vinegar. Season with salt and pepper.
Roast: Roast for 25-35 minutes until the vegetables are tender and the chicken is cooked through.
Serve: Slice the chicken and serve with the roasted vegetables.
Friday: Herb-Crusted Pot Roast with Root Vegetables
Ingredients:
2 lb grass-fed beef roast (sirloin or top round)
4 carrots, peeled and cut into chunks
4 red potatoes, quartered
1 onion, quartered
3 cloves garlic, minced
2 tbsp fresh rosemary, chopped
2 tbsp fresh thyme, chopped
2 tbsp olive oil
Sea salt and black pepper to taste
Directions:
Preheat Oven: Preheat your oven to 375°F (190°C).
Season the Roast: In a small bowl, mix the minced garlic, rosemary, thyme, olive oil, salt, and pepper. Rub this mixture all over the beef roast.
Prepare Vegetables: Toss the carrots, potatoes, and onions in a bit of olive oil, salt, and pepper. Place the vegetables in the bottom of a roasting pan or cast-iron skillet.
Roast: Place the seasoned beef on top of the vegetables. Roast in the oven for about 1 hour to 1 hour 15 minutes, or until the internal temperature of the beef reaches 135°F (57°C) for medium-rare. You can cook longer for desired doneness.
Rest: Remove the roast from the oven and let it rest for 10-15 minutes before slicing.
Serve: Slice the beef and serve with the roasted root vegetables.
