Weekly Meal Plan 3

Monday, Wednesday & Friday

Tuesday & Thursday

Shopping List:

  • 1 to 1.25 pounds flank steak
  • 1 ½ lb large shrimp, peeled
  • 8 eggs
  • Olive OIl
  • 3 potatoes
  • 1 onion
  • 2 red onions
  • 2 cucumbers
  • 2 tomatoes
  • Lemon
  • Cilantro
  • 2 Red bell peppers
  • 1 bunch fresh asparagus
  • Garlic
  • Oregano
  • 1 15-ounce can chickpeas
  • 1 14-ounce can no-salt-added diced tomatoes
  • 1 9-ounce box frozen artichoke hearts
  • 4 to 6 cups broccoli florets (frozen works great)
  • Sliced & pitted Kalamata olives
  • Feta cheese
  • Hummus
  • Red-wine vinegar
  • Rice Vinegar
  • Coconut Aminos or Soy Sauce
  • Sesame oil
  • Honey
  • Pepper
  • Ginger
  • MUSHROOMS ARE OPTIONAL!
  • Smoked paprika
  • Whole wheat / grain pita bread

Tomato + Artichoke Gnocchish

Ingredients

  • extra-virgin olive oil, divided
  • 3 potatoes, diced
  • 1 small onion, sliced
  • 2 large red bell peppers
  • 4 large cloves garlic, thinly sliced
  • 1 tablespoon chopped fresh oregano, plus more for garnish
  • 1 15-ounce can chickpeas, rinsed
  • 1 14-ounce can no-salt-added diced tomatoes
  • 1 9-ounce box frozen artichoke hearts, thawed and chopped
  • 8 pitted Kalamata olives, sliced
  • 1 tablespoon red-wine vinegar
  • ¼ teaspoon ground pepper
  • MUSHROOMS ARE OPTIONAL!

Directions

  • Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add potatoes, cover & cook, stirring often, until cooked through.
  • Reduce heat to medium. Add oil and onion to the pan. Cook, stirring occasionally, until starting to brown, 2 to 3 minutes.
  • Add bell pepper; cook, stirring occasionally, until crisp-tender, about 3 minutes. (You can add in mushrooms here if you want)
  • Add garlic and oregano; cook, stirring, for 30 seconds.
  • Add chickpeas, tomatoes and artichokes; cook, stirring, until hot, about 3 minutes.
  • Stir in olives, vinegar, pepper and the gnocchi. Sprinkle with oregano, if desired.
  • Divide into four servings for meal prep.

Beef & Broccoli

Ingredients

  •  1/2 cup low-sodium soy sauce
  •  4 to 5 cloves garlic, finely minced or pressed
  •  2 to 3 tablespoons honey
  •  2 tablespoons sesame oil
  •  2 tablespoons rice vinegar
  •  2 to 3 teaspoons ground ginger
  •  1 teaspoon kosher salt, optional and to taste (soy sauce already has salt)
  •  1 teaspoon freshly ground black pepper, or to taste
  •  pinch cayenne pepper or red pepper flakes, optional and to taste
  •  1 to 1.25 pounds flank steak, sliced against the grain in bite size pieces
  •  about 4 to 6 cups broccoli florets
  •  2 to 3 green onions sliced in 1-inch segments on the bias, optional for garnishing
  •  1 tablespoon sesame seeds, optional for garnishing

Directions

  • Preheat oven to 425F and line a sheet pan with aluminum foil for easier cleanup; set aside.
  • To a large bowl add the soy sauce, garlic, honey, sesame oil, rice vinegar, ginger, optional salt, pepper, optional cayenne or red pepper flakes, and whisk to combine.
  • Add the steak, stir to combine, and let it marinate for 10 to 15 minutes (if you have time and can marinate for up to 1 hour, even better).
  • Using a tongs or a slotted spoon, transfer the steak to the sheet pan with space in between the pieces; set aside.
  • Add the broccoli (I use 6 cups because we like a lot of broccoli, use less if desired) to the marinade mixture and give it a quick dunk, you just want to moisten it a bit. Using a tongs or a slotted spoon, transfer the broccoli to the sheet pan, and scatter it in between the steak if possible so food isn’t overlapping too much; reserve the marinade.
  • Bake for about 10 to 12 minutes, or until the steak is cooked through and the broccoli is fork-tender.
  • While the food bakes, optionally add the reserved marinade to a small saucepan and bring it to a boil over medium-high heat.
  • After the beef and broccoli are done, evenly drizzle with the sauce, to taste.
  • Evenly garnish with optional green onions, optional sesame seeds, and serve immediately.

Shrimp + Asparagus Sheet Pan

Ingredients

  • 1 ½ lb large shrimp, peeled
  • 1 bunch fresh asparagus
  • 4 tablespoon olive oil, divided
  • 2 cloves garlic, minced
  • 1 whole red onion, sliced
  • 2 teaspoon each, oregano and smoked paprika
  • 1 pinch sea salt and ground black pepper, to taste
  • 1 whole lemon, juiced
  • ⅓ cup fresh cilantro or parsley

Instructions

  • Preheat oven to 450F degrees.
  • In a large bowl season the shrimp with 2 tablespoon olive oil, garlic, salt, black pepper, paprika, oregano and juice from lemon.
  • Trim and wash the asparagus, then lay them flat on the baking sheet. Season with 1 tablespoon olive oil. Cook for 15 minutes.
  • Place seasoned shrimp on top of asparagus and top with sliced red onions. Bake for 10 more minutes in the middle rack. Shrimp is cooked when the edges start to turn golden brown.
  • Remove shrimp from oven and top with fresh cilantro or parsley, drizzle with remaining olive oil and serve.
  • Recipe from: https://gardeninthekitchen.com/sheet-pan-mediterranean-shrimp/

Greek Lunchable

Ingredients

  • 2 cucumbers
  • 2 tomatoes
  • 1 red onion
  • 1 cup Kalamata olives
  • 1 cup Feta cheese
  • 1 cup Hummus
  • 4 whole grain Pitas
  • 8 Eggs
  • Olive Oil
  • Salt

Directions

  • Hard boil eggs.
  • Dice cucumbers, tomatoes & onions, mix together in bowl.
  • Add in 1 cup Kalamata olives and 1 cup feta cheese.
  • Mix in 2T red wine vinegar from olive jar + 2T Olive Oil and a pinch of salt. Toss well.
  • Separate salad into four meal prep containers.
  • Slice pita bread + put in meal prep containers with 1/4 cup hummus.
  • Place 2 hard boiled eggs in each meal prep container.