Healthy Weekly Meal Plan [Week of 9/1/25]

• 2 tsp butter, vegan butter, or ghee
• 1 tsp olive oil
• 1 cup celery chopped
• 1 ½ cup carrots chopped
• ½ onion chopped
• 3 cloves garlic minced
• ¼ tsp dried oregano
• ½ tsp turmeric
• 1 bay leaf optional, if you have one
• 6 cups chicken broth or stock
• 1 lemon for 2 tablespoons of fresh lemon juice
• 1 1/2 lb chicken tenderloins or boneless, skinless chicken breast
• ½ tsp salt
• 1 cup gluten free orzo pasta
• 2 Tbsp Fresh parsley plus more for garnish
• Fresh dill for garnish
• 1/2 cup Feta optional topping
• 1/2 cup Parmesan cheese shredded, optional topping
• Salt and pepper to taste

Burgers

• 1 lb ground chicken
• ¼ cup BBQ Sauce recipe below, can sub store bought + more for serving
• 1 teaspoon smoked paprika
• ¼ teaspoon onion powder
• ¼ teaspoon garlic powder
• ¼ teaspoon salt
• Dash black pepper optional
• 1/2 cup sharp cheddar cheese diced up into small cubes or shredded (omit for dairy free)
• Olive oil cooking spray

Optional Burger Toppings: 

• More BBQ Sauce
• Sharp cheddar or cheese of your choice and/or avocado
• Lettuce, tomatoes, caramelized onions or red onion
• Gluten free or Whole Wheat Bun or lettuce wraps GF: I like Canyon Bakehouse or Udis

BBQ Sauce: 

• 1/2 cup tomato paste
• 1/4 cup coconut aminos can sub low sodium soy sauce if not gluten-free
• 3 tablespoons pure maple syrup
• 2 tablespoons apple cider vinegar
• ½ tablespoon yellow mustard
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• Sprinkle sea or Himalayan salt and black pepper
• 2-3 tablespoons of water

Dressing

• ¼ cup fresh lemon juice about the juice from 1-2 lemons
• ¼ cup olive oil
• 1-2 tablespoons honey can sub pure maple syrup for vegan
• ¼ tsp of salt plus more to taste

Salad

• 3 cups GF orzo, cooked (about 1 1/2 cups uncooked) I used Jovial GF Orzo, but also like Delallo. Tip: cook the pasta al dente, then rinse with cold water after draining
• 2-3 peaches diced
• 3 mini cucumbers sliced in half moons
• 1 pint ripe cherry tomatoes sliced in half
• 2 cups arugula I prefer some of them chopped, so I don’t end up with giant stems
• 2 T red onion diced
• ¼ cup fresh mint chopped
• ⅓ cup feta cheese crumbles or swap with goat cheese or more, if desired
• 2 tablespoons chopped pistachios optional – good if you like extra crunch, but we also love it without
• Garnish with more fresh mint and lemon zest

• Olive oil cooking spray
• 1 1/2 pounds lean grass-fed ground beef
• 1/2 onion chopped
• 2 bell pepper diced
• 2 cups zucchini diced
• 2 teaspoon chili powder or salt free taco seasoning
• 14.5 oz diced tomatoes or (10oz) can diced tomatoes with green chilis
• 1/4 cup water
• Sprinkle salt and pepper
• 2/3 cup shredded cheddar or Monterey Jack cheese

Optional taco toppings

• Avocado, cilantro, extra cheese, anything goes!

• 4 wild caught salmon fillets about 4-6 ounces each
• Cooking oil spray
• 1 tablespoon olive oil
• 1 tablespoon butter, vegan butter, or ghee
• 1-2 cloves garlic finely minced or grated
• 2 teaspoons lemon juice plus extra lemon slices for serving
• Salt and pepper to taste
• 1 tablespoon chopped parsley for garnish

• 2 teaspoons olive oil
• Olive oil cooking spray
• 1 lb. boneless skinless chicken breasts
• Himalayan or sea salt
• Black pepper
• 1/4 cup balsamic vinegar
• 2 cloves garlic minced
• 8 oz grape tomatoes halved
• 1/4 red onion diced
• 2 tablespoons chopped fresh basil
• 2/3 cup shredded mozzarella cheese
• 4 cups cooked spaghetti squash optional

• 2 teaspoons coconut oil can sub olive or sesame oil
• 1 lb boneless chicken tenderloins cut into bite sized pieces
• 1/2 cup diced shallots about one whole shallot
• 2 cloves garlic minced
• 1 teaspoon freshly grated ginger
• 2/3 cup low sodium chicken stock or sub water
• 1/3 cup coconut aminos or sub low sodium soy sauce
• 2 tablespoons + 1 teaspoon honey
• 3 1/2 cups broccoli florets
• 1/2 tablespoons arrowroot or your favorite thickener/flour cornstarch also works well
• Scallions
• 1/4 teaspoon salt
• Crushed red pepper