Many of my clients struggle with meal planning & prepping so today I wanted to share with you my weekly dinner menu & grocery list (for two people).
My dinner menu is very simple. It's basically meat/fish/poultry with veggies. They are not the master chef kind of dishes but everything below is nutritious, delicious, filling and easy to make.
The meals are also high in protein, low in carbs, gluten and dairy free. Every dish here is also going to be under 500 calories but only if you use oils sparingly (which I highly recommend).
Both my husband and I don't eat starchy carbs at dinner but if you usually do, by all means add some complex carbs to your dinners such as sweet potatoes, squash, wild rice, beans or lentils.
I repeat a variation of this menu every week by switching the protein/veggie combos and using different spices. There are also a bunch of leftovers (from the meat sauce, meatloaf and rotisserie chicken) from this menu that I use for lunch during the week.
Enjoy and I hope you will get some ideas from it.
2 organic chicken breasts - about 1 lb
organic ground turkey 3 lb (1.5 lbs for meat sauce, 1.5 lbs for meatloaf)
2 wild caught fresh salmon filets - about 1 lb
2 center cut filet mignon - about 1lb
2 frozen wild caught cod filets - about 1 lb
organic whole rotisserie chicken - this is the only thing I will buy separate, the day of
whole organic broccoli head
2 organic zucchinis
whole cauliflower head
bag of fresh or frozen green beans
bag of fresh organic baby spinach
1 container of organic mushrooms
1 organic English cucumber
1 container of organic baby tomatoes
bag of organic lemons
a bunch of fresh thyme
a bunch fresh rosemary
jar of organic marinara sauce (no sugar added)
olive oil or avocado oil spray
balsamic vinegar or apple cider vinegar
Total cost of above foods is around $80 - based on majority of items being organic / wild-caught.
Monday: Grilled salmon w/lemon & thyme + spinach salad with tomatoes & cucumbers
Tuesday: Grilled filet mignon + sautéed mushrooms & zucchini
Wednesday: Grilled chicken with lemon, rosemary & thyme + broccoli
Thursday: Turkey meatloaf with mashed cauliflower & marinara sauce
Friday: Baked cod w/lemon and spices + green beans
Saturday: Turkey meat sauce w/ zucchini noodles
Sunday: OUT for dinner or Rotisserie Chicken w/veggies
Below you can find more details on the menu such as cooking tips, recipe details, and pictures of the meals.
Grilled salmon w/lemon & thyme + spinach, tomato and cucumber salad
Marinate the fish in a little bit of avocado oil, with salt, pepper, fresh thyme and lemon slices for a few hours before cooking. Add a fresh squeeze of lemon before serving.
Grilled filet mignon + sautéed mushrooms and zucchini
Over the last year we've perfected making the steak on a charcoal grill as follows. Take the steak out of the fridge about an hour before cooking. Get the grill really hot about 450 F. Place the filet on direct heat for 4 minutes each side, then wrap and let rest for 10 minutes. It's a perfect medium rare, juiciest steak you will ever have.
Grilled chicken with lemon, rosemary & thyme + steamed broccoli
Marinate the chicken for a few hours (or best overnight) in lemon juice, lemon slices, salt, pepper, a little bit of olive oil, fresh rosemary and thyme.
Turkey meatloaf (recipe HERE) with mashed cauliflower and marinara sauce
For cauliflower mash - first shallow steam cauliflower in chicken stock, then drain and place in a food processor. Add garlic powder (or raw garlic), fresh thyme leaves, dried oregano, salt, pepper and blend until smooth. If you really want to make it a hit, add a tablespoon of mascarpone cheese. It will blow your mind.
Baked cod w/lemon and spices + green beans
Pre-heat the oven to 350 F. Use an glass dish with a lid. Slice lemons and place spiced cod (I use a spray of avocado oil and a blend of no-salt seasoning) on top of them. Add more lemons on top. Cover and cook for 12-15 minutes. Do not overcook.
Turkey meat sauce (recipe HERE) w/ zucchini noodles
The longer the sauce cooks the better. Also using fresh herbs & adding a chunk of hard aged cheese like parmesan can really elevate the flavor.
OUT for dinner or Rotisserie Chicken w/veggies
Other than the filet mignon, we do all other grilling indoors using this awesome T-fal grill. It's one of my favorite gadgets in the kitchen and I use all the time. It has multiple cooking features, but most importantly it detects thickness of your cut and it adjusts cooking time accordingly.
Since it has a grill on top and bottom, cooking time is greatly reduced so for grilled chicken it only takes about 10 minutes, while for salmon about 5-7 minutes, depending on size.
If you need help with anything healthy eating related, don't hesitate to contact me with any questions or to set up a consultation. You can e-mail me HERE.