Weekly Meal Plan + Grocery List
everything you need for dinner this week
MONDAY
Aloo keema, rice, and pickled onions
Ingredients:
Aloo keema
1 medium onion diced
1 inch minced ginger
3 cloves minced garlic
1 tsp turmeric powder
1 tsp coriander powder
1 tsp red pepper flakes
1/2 tsp cumin seeds
1/2 tsp ground cumin
salt to taste
450g ground beef
1/2 cup of water
2 tomatoes diced
2 medium potatoes or 1 large potato cut into small chunks
1 jalapeno sliced half lengthwise
chopped cilantro to garnish
Method
Chop all ingredients as directed. In a pan over medium heat with 1 tbsp of oil, add in your onion and saute until golden brown and soft. Then add in your ginger, garlic and spices. Mix together and cook until you can start smelling the spices and garlic. Then add in a tsp of salt and mix. Add in your ground beef, and using your wooden spoon or any utensil, break it up in the pan into small chunks. Mix well with the spices and vegetables and cook until nicely browned. Cook until the oil starts separating. This means that when you drag your spoon through the meat, you should see the oil coming out from the meat onto the pan. This means that the meat is releasing its natural oils and is cooking properly. Add in 1/2 a cup of water and let that cook on a low heat for 20 minutes. Then add in your chopped tomato, let that cook down a bit and then add in your chopped potatoes and mix to combine. Add your jalapeno pieces, cover with a lid and let cook on low for 15 minutes. The dish is ready when the potatoes are soft. Taste, and add more salt if needed. Add the chopped cilantro when serving and enjoy.
Basmati Rice
1 cup of basmati long grain rice
Enough water to cover
1/4 tsp salt
Method
You can use a rice cooker and follow package instructions. I make it on the stove top using the following method. Rinse your rice until the water runs clear. Then soak it for 15 minutes and drain that water as well. Fill up a pot with enough water to cover the rice. Bring the water to a boil, then add in your rinsed and drained rice. Cook on a boil for around 6 minutes. You want to cook the rice to an “al-dente” sort of texture. This means that there is a bite to the rice or in other words, you are par-boiling the rice. An easy way to see this is to take a grain of rice, split it in half, and if there is a tiny dot of opaque white in the center then that is perfect. Drain the rice, and then put back in the pot and cover with a lid. Let steam for 10 minutes, then fluff with a fork and keep covered with a lid. I add a pinch of salt at this stage for extra flavor.
Pickled Onions
1 red or white onion sliced thinly lengthwise
1/2 cup vingear (any light colored vinegar will work for ex: white, apple cider vinegar or rice vinegar)
1/2 cup water
1 tsp salt
1 tbsp sugar
1/2 tsp red pepper flakes
Method
Slice your onions thinly. Put in either a jar or bowl. Bring all other ingredients to a boil and make sure the salt and sugar have dissolved. Carefully pour the hot liquid over the onions and let sit for 30 minutes. It should turn a nice pink color and be pickled. I would recommend doing this before anything else, that way they can pickle while you cook the main
TUESDAY
green risotto
Ingredients:
1 cup (200g) of risotto rice such as arborio or carnaroli
3-4 cups of veggie stock
1 onion finely diced
2 cloves of garlic minced
2 tbsp butter
1/2 cup white wine
2 cups spinach
1 cup green peas
1 garlic clove
1 lemon juiced and zested (2-3 tbsp)
1 tsp salt (probably will add more)
Grated parm for garnish
Method:
Bring a pot of water to a boil. Have a bowl with ice water nearby. Put in your spinach in the boiling water and cook until wilted down (30 seconds). Transfer to the ice water. Repeat for the green peas. You don’t want to overcook them as they will lose their bright green color.
Squeeze the spinach of water and blend it with the peas and some of the reserved boiling liquid until it is a puree consistency. I add in a garlic clove as well. Set this to the side.
Put your stock in a pot and bring it to a boil. Turn the heat off but keep it warm next to you. In a different pan, heat up 1 tbsp of butter with 1 tbsp of oil. Add in your diced onion and sweat it down. You want it to become nice and soft but you don’t want it to get any color on it. Then, add in your garlic and cook for another 2-3 minutes.
Add in your rice and cook it over higher heat to toast it. You want to cook it pretty aggressively as you want to almost crack open the risotto rice kernels. This allows for a starchier and creamier risotto. After a few minutes, add in the white wine to deglaze the pan and add some flavor. Let it reduce until thick and bubbly. Then, turn the heat to medium and add in a ladleful of stock at a time. Stir continuously until the ladleful of stock is reduced. Keep repeating this process until the risotto is nice and creamy. This takes around 25-30 minutes. The risotto will get thick and creamy. When it’s still a little underdone, add in your green puree and mix to combine. I then add in a good amount of lemon juice and salt to lift the earthy flavors from the green veg. Once the risotto is cooked (al-dente with a slight bite), take it off the heat and add in a tbsp of butter. Finish with some grated parmesan.
WEDNESDAY
vietnamese grilled chicken & peanut noodle salad
Ingredients:
1 package of chicken breast
3 cloves of garlic grated
1 lime juiced (2-3 tbsp)
1 inch ginger grated
2 tbsp soy sauce
1 tsp sugar
1 tbsp honey
a few splashes of fish sauce
noodles
1 package vermicelli noodles
1 bell pepper thinly sliced
1 cucumber thinly sliced
1/2 a bunch of cilantro chopped
7-8 mint leaves sliced up
1/2 cup peanut butter
2 tbsp soy sauce
few splashes of fish sauce
2-3 tbsp lime juice
2 tsp chili flakes
1/2 tsp sugar
some water to thin it out
Method:
Marinate the chicken in all these ingredients and lit sit for 30 minutes. Then, in a pan over medium-high heat, put 1 tbsp of oil and get hot. Place the chicken breast in and cook for 4-5 minutes on each side, depending on how thick the breasts are. You want a nice golden char on both sides and a juicy inside. Chicken is done cooking at 165 F, but I take it out at 160 F so that while resting, it comes up to temperature.
Prepare the vermicelli noodles according to package instructions, but rinse them with cold water so they are at room temperature. Put all the veggies in and then mix with the combined dressing ingredients. I always taste and add more lime if needed. Garnish with cilantro and mint.
THURSDAY
cheesy broccoli pasta bake
Ingredients:
1/2 lb penne pasta (or any shape)
20g flour
20g butter
300ml cold milk
250g grated sharp cheddar
1/2 tsp red pepper flakes
1/2 tsp garlic powder
1/2 tsp onion powder
500g broccoli florets
75g cup breadcrumbs
50gcup grated parmesan
3 tbsp chopped parsley
Method:
Boil your pasta until a little less than al-dente (6-7 min). Drain and set to the side.
Get a bowl of ice-cold water and set it to the side. Drop your broccoli into salted boiling water for about 1 minute. Then, drain and put in the ice-cold water. This is called blanching and will slightly cook the broccoli and preserve its bright green color.
Preheat your oven to 400 F or 205C.
In a pot, melt your butter. Then, add in your flour and whisk until completely smooth for about 2 minutes. Slowly add your cold milk to the butter and flour mix. You want to be careful as it will steam a lot.
Add it in gradually, whisking very well in between. You want there to be no lumps before adding in the next bit. Once all the milk is combined, bring the mix to a bubble stirring continuously.
Allow it to bubble and thicken. When it has thickened to the point that it coats the back of the spoon, take it off the heat. It should have been boiling for about 2-3 min at this point. Add in your grated sharp cheddar off the heat and stir until melted through.
If it’s not melting all the way- put it back on low heat until just melted throughout. Add the spices in and taste if it needs any salt (some cheese runs saltier than others).
Mix your grated parmesan and a pinch of salt with the breadcrumbs.
In a baking dish, add your pasta and broccoli. Then, pour your cheese sauce all over. Mix to combine. Top with the cheesy breadcrumbs.
Bake in the oven for 10 minutes until golden brown and bubbly. Top with some chopped parsley.
FRIDAY
greek chicken salad bowls
ingredients:
2 chicken breasts
1 tbsp of olive oil
1 tsp dried Italian herbs
1 tsp lemon juice
1/2 tsp red pepper flakes
1 tsp salt
salad
romaine lettuce
1 tomato chopped
1 cucumber diced
3 tbsp olive oil
1 tbsp lemon/vinegar
salt and pepper
1/4 cup feta crumbled
1/4 cup pitted black olives chopped up
method:
Take your chicken breasts, and if they are very thick, sandwich them in between plastic wrap or parchment paper and pound them flatter with a rolling pin or heavy pan.
Then, marinate it in the ingredients listed above. Let it sit for about 10 minutes while you get everything for the salad ready.
Chop your tomato and cucumber. Then, add it to the romaine lettuce, feta, and olives.
Mix the olive oil, lemon/vinegar, salt, and pepper together.
In a pan over medium heat put 1 tbsp of oil in. Put the chicken breast in and cook for 6-7 minutes on each side until golden brown and cooked through.
Let rest for five minutes and then slice. Put the chicken on top of the salad and enjoy.
SATURDAY
sausage and pepper pasta
ingredients:
1 package of turkey, chicken, or pork sausages
1 bell pepper sliced
1 onion sliced thinly
1/2 tsp red pepper flakes
1-2 tbsp lemon juice
1/2 tbsp chopped thyme
salt to taste
1/2 lb pasta
1/3 cup grated parmesan
1 tbsp butter
1-2 tbsp chopped parsley
method:
Slice your sausages into rounds. In a pan over medium heat, put your sausages in and get them golden brown on each side. Then, take them out.
Start boiling your water for the pasta. Make sure it is heavily salted.
Put another tbsp of oil in the pan, and then add in the thinly sliced onion. Cook down until soft and golden. Add in the pepper and cook until soft. Add in the chopped thyme and red pepper flakes.
Put your pasta in the boiling water and cook to al-dente (a little bite left).
Add the sausages to the peppers and onions. Then, add in the pasta.
Add in the grated parmesan, lemon juice, and a ladleful of pasta water.
Mix vigorously to combine, a silky sauce should start forming. If it ever gets too dry, add in some more pasta water.
Add some more salt if needed and a squeeze of lemon juice.
Garnish with some chopped parsley.
SUNDAY
shakshuka
Ingredients:
Shakshuka (this is my single serving recipe, double for 2 people)
1/2 an onion diced
2 cloves of garlic diced
1/4 bell pepper diced
1 - 1.5 tomato diced
1/2 tsp cayenne pepper
1/2 tsp cumin
1/2 tsp red pepper flakes
1 tsp paprika
2 eggs
fresh herbs to top
toasted sourdough bread
Pickled onions (should have enough from the previous day)
1 onion sliced
1/2 cup vinegar
1/2 cup water
1 tsp salt
1.5 tbsp sugar
1 tsp red pepper flakes
Method:
Shakshuka
In a pan over medium heat, saute your onions, garlic and spices until soft and fragrant.
Then, add in your bell pepper and saute until soft.
When the bell peppers are soft, add the tomato and combine. Add some salt (1/2 tsp) and mix.
Add a splash of water and cover with a lid. Let simmer on low heat until the tomatoes break down and it becomes a nice sauce. Add some more water if it’s too thick.
With the back of a spoon, make two indents in the sauce and crack an egg into each indent. Cover again and cook until the white is set and the yolk is still runny. Season with a pinch of salt and garnish with some chopped parsley.
Serve with some toasted sourdough bread
Pickled onions and cucumber
Slice the onion thinly. Place it in a bowl or jar.
Then, in a pan, heat up the water, vinegar, salt, sugar, and spices until just boiling and everything has dissolved. Carefully pour it over the onions and let sit for 30 minutes. These will last up to a month in a sealed jar in the fridge.