THT Meal Planning Guides: Week 15

THT Meal Planning Guides: Week 15

Here’s to another gorgeous summer weekend! With the weather being so nice out, it can be challenging to spend a few hours Sunday grocery shopping and prepping meals, but I promise that future you will be so happy you did 😉

This week’s meal plan features some of my favorite summer-flavors, so I hope you enjoy it as much as I do!

The Meals:

Pantry Ingredients

  • 6 cloves garlic
  • Fresh ginger
  • Olive oil
  • Low-sodium soy sauce
  • Rice wine vinegar
  • Sriracha sauce
  • Olive oil mayo
  • Black pepper
  • Salt
  • Dried thyme
  • Dried oregano
  • Garlic powder
  • Nutmeg
  • Red pepper flakes

Groceries

Produce

  • 4 large carrots
  • 2 cucumbers
  • 8-oz shitake mushrooms
  • 1 red bell pepper
  • 1 red onion
  • 8-oz bean sprouts
  • 1 head butter lettuce or green leafy lettuce
  • Kale
  • 1 lime
  • 2 lemons
  • Fresh mint
  • Optional green onions for garnish

Dairy/Eggs

  • 8-oz feta cheese
  • Shredded mozzarella
  • 1 egg
  • 8-oz plain Greek yogurt

Proteins

  • 1¾ lb chicken breasts (1 lb for soup and ¾ for Thai Lettuce Rolls)
  • 1 lb ground turkey
  • 2 packages tempeh

Breads and Grains

  • Panini slims or roll of choice for Bahn Mi
  • Farro
  • Rolled oats

Center Aisles

  • 3 cups chicken broth
  • 3 cups vegetable broth
  • Sun dried tomatoes
  • 1 can artichoke hearts

 

The Sunday Game Plan

This Sunday is truly a “prep” night in the sense that you will be prepping a lot of the ingredients for the recipes, but waiting until the night you plan on eating the recipe to fully assemble the dish. Enjoy!

  1. Start by preparing the tzatziki sauce, which you will use for the turkey burgers and flatbread. Store in fridge.
  2. For the turkey burgers, follow recipe instructions. Store in fridge until Tuesday night. Reheat either in the microwave or on the stove.
  3. For the Thai Chicken Lettuce Wraps, follow recipe instructions for the veggies and chicken (don’t assemble lettuce wraps). Save filling in the fridge. Reheat and assemble lettuce wraps on Monday. Note: these also taste good cold from the fridge if you want to skip the reheating step.
  4. For the Tempeh Banh Mi, follow instructions for preparing the tempeh and veggies. Store in fridge. Then on Wednesday, reheat the tempeh in the microwave or stove. Prepare Sriracha Mayo and assemble sandwiches.
  5. For the Mediterranean Flatbread, except for the tzatziki sauce, you will prep and cook this on Thursday night.
  6. Finally, follow directions for making the Lemon Chicken and Farro Soup – this will be dinner Sunday. For leftovers, it’s a pain in the butt, but I recommend keeping the farro separate from the rest of the soup otherwise when you go to store it, the farro will soak up all of the broth and you’ll be left with chicken and farro but no soup.
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About Kelli McGrane Headshot

I’m Kelli MS, RD, and my mission is to prove that eating healthier doesn’t have to be complicated or restrictive. Follow along to learn more about food and cooking, with an emphasis on breakfast and sweet treats!

About Kelli McGrane Headshot

Welcome to The Healthy Toast!

Hi, I’m Kelli McGrane MS, RD! My mission is to show you that eating healthier doesn’t have to be complicated or restrictive. I believe getting to know your food is the first step to a healthy relationship with it. Follow along in my journey to learn all I can about ingredients and cooking with an emphasis on breakfast and sweet treats!

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