meal guide: week 3

Monday: Maple Glazed Pork Chops with Roasted Brussels Sprouts

Ingredients:

• 2 bone-in pork chops

• 2 tbsp pure maple syrup

• 1 tbsp Dijon mustard

• 1 clove garlic, minced

• 1 tbsp fresh thyme, chopped

• Sea salt and black pepper to taste

• 2 cups Brussels sprouts, halved

• 2 tbsp extra virgin olive oil

Directions:

1. Prepare the Marinade: Whisk maple syrup, Dijon mustard, garlic, thyme, salt, and pepper in a small bowl. Brush over pork chops and marinate for 30 minutes.

2. Roast the Brussels Sprouts: Preheat oven to 400°F. Toss sprouts with olive oil, salt, and pepper, then roast on a baking sheet for 20-25 minutes, flipping halfway through.

3. Cook Pork Chops: Heat a skillet over medium heat. Sear pork chops for 3-4 minutes per side, then transfer to the oven and roast for an additional 10-12 minutes until cooked through.

4. Serve: Plate the pork chops alongside roasted Brussels sprouts. Drizzle any remaining glaze over the pork chops.

Tuesday: Harvest Bowl with Apple Cider Vinaigrette

Ingredients:

• 1 cup cooked farro, brown rice, or quinoa

• 1 cup roasted root vegetables (carrots, parsnips, and beets)

• 1/2 cup shredded rotisserie chicken

• 1/4 cup crumbled goat cheese (optional)

• 1/4 cup toasted pumpkin seeds

• 1 small apple, thinly sliced

Vinaigrette:

• 3 tbsp apple cider vinegar

• 2 tbsp olive oil

• 1 tsp Dijon mustard

• 1 tsp honey

• Salt and pepper to taste

Directions:

1. Assemble the Bowl: Layer grain, roasted veggies, chicken, apple slices, goat cheese, and pumpkin seeds in a bowl.

2. Prepare Vinaigrette: Whisk together apple cider vinegar, olive oil, mustard, honey, salt, and pepper.

3. Serve: Drizzle vinaigrette over the bowl and enjoy.

Wednesday: Herb-Crusted Salmon with Warm Quinoa Salad

Ingredients:

• 4 salmon fillets

• 2 tbsp fresh parsley, chopped

• 1 tbsp fresh sage, chopped

• Zest of 1 orange

• 1 clove garlic, minced

• Sea salt and black pepper to taste

• 1 cup cooked quinoa

• 1/2 cup dried cranberries

• 1/4 cup toasted pecans

• 2 cups spinach, chopped

Directions:

1. Prepare Salmon: Preheat oven to 375°F. Mix parsley, sage, orange zest, garlic, salt, and pepper. Press the herb mixture onto salmon fillets. Bake for 12-15 minutes.

2. Warm Quinoa Salad: Toss cooked quinoa with spinach, cranberries, and pecans. Warm gently over low heat.

3. Serve: Plate salmon over the warm quinoa salad.

Thursday: Lemon Garlic Shrimp Pasta

Ingredients:

• 1 pound large shrimp, peeled and deveined

• 2 tbsp extra virgin olive oil

• 2 tbsp butter (or ghee)

• 3 cloves garlic, minced

• Zest of 1 lemon

• Juice of 1 lemon

• 1/4 tsp red pepper flakes (optional)

• Sea salt and black pepper to taste

• 8 oz brown rice pasta (cooked according to package directions)

• 1/4 cup fresh parsley, chopped (for garnish, optional)

• 1 tbsp grated Parmesan (optional)

Directions:

1. Cook the Shrimp: Heat the olive oil and butter in a large skillet over medium-high heat. Add the shrimp and cook for 2-3 minutes on each side until pink and opaque. Remove the shrimp from the skillet and set aside.

2. Sauté the Garlic: In the same skillet, add the garlic and cook for 30 seconds until fragrant.

3. Make the Sauce: Add the lemon zest, lemon juice, and red pepper flakes to the skillet, stirring to combine. Season with salt and pepper.

4. Combine the Noodles: Add the cooked brown rice noodles to the skillet and toss them with the garlic-lemon sauce. Let them heat through for 1-2 minutes.

5. Combine Everything: Return the shrimp to the skillet and toss everything together until well combined and heated through.

6. Serve: Plate the shrimp and noodles, garnishing with fresh parsley and a sprinkle of Parmesan, if desired.

Friday: Chicken Stir Fry

Ingredients:

• 1 pound organic chicken breast, thinly sliced

• 2 tbsp avocado oil or coconut oil

• 1 cup bell peppers (any color), thinly sliced

• 1 small onion, thinly sliced

• 1 zucchini, sliced

• 1 cup broccoli florets

• 2 cloves garlic, minced

• 2 tbsp coconut aminos (or tamari for gluten-free)

• 1 tbsp sesame oil

• 1 tbsp rice vinegar

• 1 tsp fresh ginger, grated

• Sea salt and black pepper to taste

• 1/4 tsp crushed red pepper flakes (optional)

• Sesame seeds for garnish (optional)

• Cooked rice or cauliflower rice (optional, for serving)

Directions:

1. Cook the Chicken: Heat 1 tbsp of avocado or coconut oil in a large skillet or wok over medium-high heat. Add the chicken and season with a pinch of salt and pepper. Cook for 5-7 minutes, until golden brown and cooked through. Remove the chicken from the skillet and set aside.

2. Sauté the Veggies: In the same skillet, add the remaining 1 tbsp of oil. Add the onion, bell peppers, zucchini, and broccoli. Stir-fry for 5-7 minutes, until the vegetables are tender but still crisp.

3. Make the Sauce: While the vegetables are cooking, whisk together the coconut aminos, sesame oil, rice vinegar, grated ginger, and red pepper flakes (if using).

4. Combine Everything: Add the garlic to the skillet with the vegetables and cook for 30 seconds until fragrant. Return the chicken to the skillet and pour the sauce over the chicken and veggies. Stir to combine and cook for an additional 2-3 minutes, until everything is heated through.

5. Serve: Serve the stir fry over rice or cauliflower rice if desired, and garnish with sesame seeds.