meal guide: week 2

Monday: Cozy Turmeric Ginger Chicken Soup

Ingredients:

• 1 lb organic chicken thighs, cooked and shredded

• 1 medium onion, diced

• 2 carrots, sliced

• 2 celery stalks, sliced

• 3 cloves garlic, minced

• 1-inch piece of fresh ginger, grated

• 1 tsp ground turmeric

• 6 cups chicken bone broth

• 1 cup kale or spinach, chopped

• Juice of 1 lemon

• 1 tbsp olive oil

• Sea salt and black pepper to taste

Directions:

1. Sauté Veggies: Heat olive oil in a large pot. Add onion, carrots, celery, garlic, and ginger. Sauté until softened, about 5 minutes.

2. Add Spices and Broth: Stir in turmeric, then pour in the chicken bone broth. Bring to a simmer.

3. Add Chicken and Greens: Add the shredded chicken and kale. Simmer for 10 minutes.

4. Season and Serve: Add lemon juice, salt, and pepper to taste. Serve warm.

Tuesday: Ground Turkey Stuffed Acorn Squash

Ingredients:

• 2 medium acorn squashes, halved and seeds removed

• 1 pound ground turkey

• 1 small onion, diced

• 2 cloves garlic, minced

• 1 teaspoon dried sage

• 1 teaspoon dried thyme

• 1/2 cup cooked quinoa

• 1/4 cup dried cranberries

• Olive oil, salt, and pepper

Directions:

1. Preheat Oven: Preheat to 375°F (190°C). Place acorn squash halves cut side up on a baking sheet. Drizzle with olive oil and sprinkle with salt and pepper. Bake for 30 minutes.

2. Cook Filling: In a skillet, heat olive oil. Sauté onion and garlic until softened. Add ground turkey, sage, and thyme. Cook until turkey is browned. Stir in cooked quinoa and cranberries.

3. Stuff Squash: Remove squash from the oven and fill with turkey mixture. Return to the oven for another 15 minutes.

4. Serve: Serve hot, garnished with fresh parsley if desired.

Wednesday: Cozy Chicken and Wild Rice Soup

Ingredients:

• 1 pound chicken thighs (bone-in or boneless)

• 1 tablespoon olive oil

• 1 small onion, diced

• 2 carrots, sliced

• 2 celery stalks, diced

• 2 garlic cloves, minced

• 1 cup wild rice

• 6 cups chicken broth

• 1 teaspoon dried thyme

• 1 bay leaf

• Salt and pepper to taste

Directions:

1. Sauté Veggies: Heat olive oil in a large pot. Sauté onion, carrots, and celery until softened. Add garlic and cook for 1 minute.

2. Add Ingredients: Add chicken thighs, wild rice, chicken broth, thyme, and bay leaf. Bring to a boil, then reduce to a simmer.

3. Simmer: Cover and simmer for 40-50 minutes, or until chicken is cooked and rice is tender.

4. Shred Chicken: Remove chicken, shred it, and return to the pot. Season with salt and pepper.

5. Serve: Serve warm with crusty bread or crackers.

Thursday: Burger Bowl with Garlic Aioli

Ingredients:

• 1 pound grass-fed ground beef

• 1 teaspoon garlic powder

• 1 teaspoon smoked paprika

• 1/2 teaspoon sea salt

• 1/2 teaspoon black pepper

• 4 cups mixed greens (e.g., spinach, arugula, romaine)

• 1 cup cherry tomatoes, halved

• 1/2 cup pickled red onions

• 1 avocado, sliced

• 1/4 cup shredded carrots

• 1/4 cup diced cucumbers

Garlic Aioli:

• 1/4 cup avocado or olive oil mayonnaise

• 1 clove garlic, minced

• 1 teaspoon Dijon mustard

• 1 tablespoon lemon juice

Directions:

1. Prepare Beef Patties: In a bowl, mix ground beef with garlic powder, smoked paprika, salt, and pepper. Form into small burger patties or crumble into pieces for ease.

2. Cook Patties: Heat a skillet over medium-high heat. Cook the patties for 3-4 minutes per side or until cooked to your preferred doneness. If using crumbled beef, cook until browned and fully cooked through.

3. Make Garlic Aioli: In a small bowl, whisk together mayonnaise, garlic, Dijon mustard, and lemon juice. Set aside.

4. Assemble Bowls: Divide mixed greens between bowls. Top with cooked beef, cherry tomatoes, pickled onions, avocado slices, shredded carrots, and diced cucumbers.

5. Serve: Drizzle with garlic aioli and enjoy warm.

Friday: Pan-Seared Steak with Garlic Butter and Roasted Brussels Sprouts

Ingredients:

• 2 grass-fed ribeye or sirloin steaks (about 1-inch thick)

• 2 tablespoons butter (or ghee)

• 2 cloves garlic, minced

• 1 tablespoon fresh parsley, chopped

• 1 pound Brussels sprouts, halved

• 1 tablespoon olive oil

• 1 teaspoon balsamic vinegar

• Sea salt and black pepper to taste

Directions:

1. Preheat Oven: Preheat your oven to 425°F (220°C).

2. Roast Brussels Sprouts: Toss the halved Brussels sprouts with olive oil, balsamic vinegar, salt, and pepper. Spread them out on a baking sheet in a single layer. Roast for 20-25 minutes, tossing halfway, until golden and crispy on the edges.

3. Prepare Steaks: Pat steaks dry with a paper towel and season both sides generously with salt and pepper.

4. Sear Steaks: Heat a large skillet (preferably cast iron) over medium-high heat. Add a drizzle of olive oil. Once the skillet is hot, place the steaks in and sear for 3-4 minutes per side for medium-rare (or longer for desired doneness). Use a meat thermometer to check the internal temperature:

   • 125°F (52°C) for rare

   • 135°F (57°C) for medium-rare

   • 145°F (63°C) for medium

5. Add Garlic Butter: Lower the heat to medium, add butter to the skillet, and allow it to melt. Stir in the minced garlic and spoon the garlic butter over the steaks for 1-2 minutes.

6. Rest the Steaks: Remove the steaks from the skillet and let them rest on a cutting board for 5 minutes to retain their juices.

7. Serve: Plate the steaks with roasted Brussels sprouts on the side. Drizzle any remaining garlic butter over the steak and sprinkle with chopped parsley for garnish.