meal guide: week 6

Monday: Honey Garlic Chicken Thighs with Roasted Acorn Squash

Ingredients:

• 4 bone-in, skin-on chicken thighs

• 2 tablespoons honey

• 3 cloves garlic, minced

• 1 tablespoon soy sauce or tamari

• 1 tablespoon olive oil

• 1 acorn squash, halved, seeded, and sliced

• 1 tablespoon maple syrup

• Salt, pepper, and thyme

Directions:

1. Preheat oven to 400°F. Toss acorn squash with olive oil, maple syrup, salt, pepper, and thyme. Spread on a baking sheet and roast for 25-30 minutes, turning halfway.

2. In a small bowl, mix honey, garlic, soy sauce, and olive oil. Season chicken thighs with salt and pepper.

3. Heat a skillet over medium-high heat, then sear the chicken thighs, skin-side down, for 5 minutes until crispy. Flip and cook for 3 more minutes.

4. Brush the chicken with the honey garlic mixture and transfer the skillet to the oven. Bake for 20 minutes or until the chicken is fully cooked.

5. Serve with roasted acorn squash.

Tuesday: Turkey Meatballs with Sweet Potato and Kale

Ingredients:

• 1 pound ground turkey

• 1/4 cup almond flour

• 1 egg

• 2 cloves garlic, minced

• 1 teaspoon dried oregano

• 1 teaspoon paprika

• 1 bunch kale, chopped

• 2 medium sweet potatoes, peeled and cubed

• Olive oil, salt, and pepper

Directions:

1. Preheat oven to 375°F. In a large bowl, combine ground turkey, almond flour, egg, garlic, oregano, paprika, salt, and pepper. Form into meatballs.

2. Place sweet potato cubes on a baking sheet, drizzle with olive oil, season with salt and pepper, and roast for 25 minutes.

3. Heat a skillet with olive oil over medium heat. Brown the turkey meatballs on all sides, then transfer to the oven to finish cooking for 10-12 minutes.

4. In the same skillet, sauté kale with olive oil until wilted, about 4-5 minutes.

5. Serve the meatballs with roasted sweet potatoes and sautéed kale.

Wednesday: Simple Beef Tacos

Ingredients:

• 1 pound ground beef (or ground turkey)

• 1 tablespoon olive oil

• 1 small onion, finely chopped

• 2 cloves garlic, minced

• 1 packet taco seasoning (or homemade: 1 tablespoon chili powder, 1 teaspoon cumin, 1 teaspoon paprika, 1/2 teaspoon onion powder, 1/2 teaspoon garlic powder, salt, and pepper to taste)

• 1 cup beef broth or water

• Corn or flour tortillas

• Toppings: shredded lettuce, diced tomatoes, avocado, cheese, salsa, sour cream, fresh cilantro, lime wedges

Directions:

1. Heat olive oil in a large skillet over medium heat. Add the chopped onion and cook for 3-4 minutes until softened. Add the minced garlic and cook for another minute.

2. Add the ground beef to the skillet, breaking it up with a spoon. Cook until browned, about 5-7 minutes. Drain excess fat if necessary.

3. Stir in the taco seasoning and beef broth (or water). Simmer for about 5 minutes until the mixture thickens slightly and is well combined.

4. Warm the tortillas in a dry skillet or microwave.

5. Assemble the tacos by adding the beef mixture to the tortillas and topping with your favorite toppings.

6. Serve immediately with lime wedges on the side.

Thursday: Balsamic Glazed Pork Tenderloin with Roasted Brussels Sprouts and Carrots

Ingredients:

• 1 pork tenderloin (about 1 pound)

• 1/4 cup balsamic vinegar

• 2 tablespoons honey

• 2 tablespoons Dijon mustard

• 2 cloves garlic, minced

• 1 pound Brussels sprouts, halved

• 3 large carrots, sliced

• Olive oil, salt, and pepper

Directions:

1. Preheat oven to 400°F. Toss Brussels sprouts and carrots with olive oil, salt, and pepper, and spread on a baking sheet. Roast for 25-30 minutes, turning halfway.

2. In a small bowl, mix balsamic vinegar, honey, Dijon mustard, and garlic.

3. Heat a skillet over medium-high heat and sear the pork tenderloin on all sides for 2-3 minutes. Brush the balsamic glaze over the pork.

4. Transfer the pork to the oven and roast for 20-25 minutes, brushing with additional glaze halfway through.

5. Let the pork rest for 5 minutes before slicing. Serve with roasted vegetables.

Friday: Salmon with Roasted Delicata Squash and Quinoa

Ingredients:

• 4 salmon fillets

• 1 delicata squash, halved, seeded, and sliced into half-moons

• 1 cup quinoa

• 2 tablespoons olive oil

• 2 tablespoons maple syrup

• 2 tablespoons Dijon mustard

• Salt, pepper, and rosemary

Directions:

1. Preheat oven to 400°F. Toss delicata squash slices with olive oil, maple syrup, rosemary, salt, and pepper. Roast for 25-30 minutes until tender.

2. In a small bowl, mix Dijon mustard, olive oil, salt, and pepper. Brush the salmon fillets with this mixture.

3. Bake the salmon in the oven for 15-18 minutes until cooked through.

4. Meanwhile, cook quinoa according to package instructions.

5. Serve the salmon with roasted delicata squash and quinoa.