meal guide: week 1

Monday: Lemon Herb Salmon with Quinoa Pilaf

Ingredients:

• 2 salmon fillets

• 1 lemon (zested and juiced)

• 2 tbsp olive oil

• 1 tsp garlic powder

• 1 tsp dried dill

• Salt and pepper to taste

• 1 cup quinoa

• 2 cups chicken or vegetable broth

• 1/4 cup chopped parsley (optional)

• 1/4 cup slivered almonds (optional)

Directions:

1. Cook Quinoa: Rinse quinoa under cold water. Cook with broth according to package instructions. Fluff with a fork and stir in parsley and almonds.

2. Prepare Salmon: Preheat oven to 400°F (200°C). Place salmon on a lined baking sheet. Drizzle with olive oil, lemon juice, and zest, and sprinkle with garlic powder, dill, salt, and pepper.

3. Bake Salmon: Bake for 12-15 minutes or until salmon flakes easily with a fork. Serve over quinoa pilaf.

Tuesday: Sweet Potato and Black Bean Chili

Ingredients:

• 1 tbsp olive oil

• 1 onion, diced

• 2 garlic cloves, minced

• 2 medium sweet potatoes, diced

• 1 red bell pepper, diced

• 1 can (15 oz) black beans, drained and rinsed

• 1 can (15 oz) diced tomatoes

• 2 cups vegetable broth

• 1 tbsp chili powder

• 1 tsp cumin

• 1/2 tsp smoked paprika

• Salt and pepper to taste

Directions:

1. Heat olive oil in a pot. Sauté onion and garlic until softened.

2. Add sweet potatoes and bell pepper; cook for 5 minutes.

3. Stir in black beans, tomatoes, broth, and spices. Simmer for 25-30 minutes until sweet potatoes are tender. Serve warm.

Wednesday: Herb-Crusted Chicken with Mashed Cauliflower

Ingredients:

• 2 boneless, skinless chicken breasts

• 1/2 cup almond flour

• 1 tbsp Italian seasoning

• 1 tsp garlic powder

• Salt and pepper to taste

• 1 head cauliflower, chopped

• 2 tbsp butter (or ghee)

• 2 cloves garlic, minced

• 1/4 cup milk or unsweetened almond milk

Directions:

1. Prepare Chicken: Preheat oven to 375°F (190°C). Mix almond flour with seasonings in a bowl. Coat chicken in the mixture. Place on a lined baking sheet and bake for 20-25 minutes until cooked through.

2. Make Cauliflower Mash: Steam cauliflower until tender. Blend with butter, garlic, milk, salt, and pepper until smooth.

3. Serve chicken over mashed cauliflower.

Thursday: Shrimp Stir-Fry with Vegetables

Ingredients:

• 1 lb shrimp, peeled and deveined

• 2 tbsp avocado oil

• 1 red bell pepper, sliced

• 1 cup broccoli florets

• 1 cup snap peas

• 2 cloves garlic, minced

• 1/4 cup coconut aminos

• 1 tsp sesame oil

• 1 tsp grated ginger

• Sesame seeds for garnish

Directions:

1. Heat 1 tbsp avocado oil in a skillet. Cook shrimp for 2-3 minutes per side until pink. Set aside.

2. Heat remaining oil; stir-fry vegetables for 5-7 minutes.

3. Add shrimp back to the skillet. Stir in coconut aminos, sesame oil, and ginger. Cook for 2 minutes. Garnish with sesame seeds. Serve over cauliflower rice, basmati rice, or quinoa.

Friday: Balsamic Glazed Chicken with Roasted Vegetables

Ingredients:

• 2 boneless, skinless chicken thighs

• 2 tbsp balsamic vinegar

• 1 tbsp honey

• 1 tbsp olive oil

• 1 tsp dried rosemary

• 1 tsp garlic powder

• 1 zucchini, sliced

• 1 red onion, chopped

• 1 cup cherry tomatoes

Directions:

1. Roast Vegetables: Preheat oven to 400°F (200°C). Toss vegetables with olive oil, rosemary, salt, and pepper. Spread on a baking sheet and roast for 20 minutes.

2. Cook Chicken: In a skillet, heat olive oil over medium heat. Cook chicken thighs for 4-5 minutes per side. Mix balsamic vinegar, honey, and garlic powder. Pour over chicken, simmer for 2-3 minutes.

3. Serve chicken with roasted vegetables.