CD Meal Plan (July 16 – July 22)

Hello fellow meal planners!!

To keep life easy, I have put together a meal plan for you that is summer-perfect and healthy.  No hot ovens, just fresh salads, grilled goodies and delicious sides.

I know the word "healthy" means something different to everyone, but for this meal plan, healthy simply means using fresh vegetables and good sources of protein, without processed ingredients and added sugars.

These are dinners to take you through the week, with the exception of one night which should be for fun night out.

Enjoy!

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Here is what you'll need for this week to serve four people (or have as leftovers for lunch).  This might look like a large list, but you may have some of these ingredients already.

If you are just cooking for yourself, you can halve a lot of these ingredients.  Take a look at each recipe to see if the servings are right for you.  Every recipe is very easy to adjust, and you can omit or swap ingredients fairly easily if you don't like something.  

I also recommend making enough for leftovers the next day for lunch.  This will save you time and money!

  • 2-4 boneless, skinless chicken breasts (3oz per serving)
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    3 oz per serving sirloin steak
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     1lb fresh tuna filets
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    2-4 striped bass filets (or you can use halibut, cod or another white flakey fish)
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    1 box orzo
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    2 cucumbers
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    1 pint cherry tomatoes and 1- 2 large vine ripened tomatoes
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    fresh ginger
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    scallions
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    1 pineapple
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    2 jalapeños
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    3 red bell peppers
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    1 yellow bell pepper
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    2 bunches cilantro
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    1 orange
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    2 lemons
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    1 head garlic
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    2 celery sticks
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    1 carrot
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    2 bunches basil leaves
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    2 medium red onions
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    1 sweet vidalia onion
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    4 limes
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    1 head lacinato kale
  • 1 bottle BBQ sauce (look for a locally made one and check the ingredients for added sugar)
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    1 package fresh corn tortillas
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    1 package whole wheat buns
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    1⁄4 C shredded parmesan cheese
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    1⁄4 C sliced almonds
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    1 jar pitted kalamata olives
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    1 can black beans
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    olive oil
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    2 small containers 0% plain greek yogurt
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    1 container crumbled feta
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    dijon mustard
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    honey
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    tamari or soy sauce - low sodium
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    hot sauce (optional for tostadas)
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    chili powder, garlic powder, ground cumin, paprika, brown sugar

Monday

Grilled BBQ Chicken with Kale Caesar Salad

Get the recipe here:  Kale Caesar Salad

BBQ Chicken - baste chicken with bbq sauce, place on a hot grill, grill until you see marks, flip over, add more bbq sauce and continue grilling until cooked through.

Tuesday

Citrus Striped Bass with Greek Orzo Salad

Get the recipes here:  Citrus Striped Bass  /  Greek Orzo Salad

Wednesday

Grilled Sirloin Tips with Grilled Pineapple Salsa

Get the recipe here:  Island Style Steak with Grilled Pineapple Salsa

Thursday

Greek Panzanella with Torn Sourdough Croutons

Get the recipes here:  Greek Panzanella  /  Torn Sourdough Croutons

Friday

Vegetable & Bean Tostadas

Get the recipe here:  Vegetable & Bean Tostadas

Saturday

Night Out!!  No cooking, no cleanup!

Sunday

Spicy Tuna Burgers with Savory Sticky Sauce

Get the recipe here:  Spicy Tuna Burgers with Savory Sticky Sauce

I hope you enjoy each and every one of these meals!

Be sure to check back next week for a new meal plan.

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