Week 1 Menu Plan

Monday – Roasted Salmon, Farrotto with Greens and Parmesan, and Maple-Glazed Carrots

Tuesday – Orecchiette with Butternut Squash and Brussels Sprouts

Click on each photo for the recipe. Scroll down for the shopping list!

Wednesday – Cuban Black Bean Patties with Pineapple Rice and Fennel-Radish Salad with Queso Fresco

Thursday – Stir-fried Noodles with Tofu

Friday – Spicy Moroccan Carrot and Chickpea Salad and Lettuce Salad, with Challah

Saturday – Swiss Chard, Red Onion and Ricotta Pizza

Sunday – Potato Gnocchi with Quick Tomato Sauce, Garlicky Spinach

Shopping list:


  • 1 bunch swiss chard
  • 2 red onions
  • salad greens; 1 head Boston lettuce; 1 head curly red lettuce or red chicory
  • 1 lb. carrots (or more, again, depending on age of family members)
  • 1 container of baby spring greens
  • 2 lemons and 1 lime
  • medium butternut squash
  • 1 lb. brussels sprouts
  • 2 bunches cilantro
  • 1 fresh pineapple
  • 2 fennel bulbs
  • 6 – 7 radishes or 1 small jicama
  • 2 lbs. carrots
  • 1 small jalapeno pepper
  • 1 bunch scallions
  • frozen peas and carrots
  • 3 kohlrabi (or can use small head of bok choy, or bean sprouts)
  • 2 lbs. potatoes
  • fresh basil, if available
  • lots and lots of fresh spinach (buy about four times more than you’ll think you need;  spinach shrinks up!)


  • fresh ricotta
  • shredded mozzarella
  • shredded Monterey Jack cheese
  • queso fresco (a mild crumbly Mexican cheese)
  • small fat-free Greek plain yogurt or sour cream
  • 7-oz. package baked teriyaki-flavor tofu (carried by Trader Joe’s)

Canned Goods / Grains / Pasta:

  • pizza sauce
  • Chicken or vegetable broth
  • Farro (or spelt) – easier to find in specialty food stores, including Whole Foods
  • 1 lb. orecchiette pasta
  • 1 15.5-oz. can black beans
  • 1 15.5-oz. can chickpeas
  • capers
  • oil-packed sun-dried tomatoes
  • 8 oz. brown rice noodles (or regular rice noodles)
  • 28-oz. can Italian tomatoes with their juice


  • Salmon fillets, preferably wild-caught, as many as you have family members
Pantry / fridge staples:
  • oyster sauce
  • olive oil, peanut oil, sesame oil
  • unsalted butter
  • garlic
  • yeast
  • unbleached white flour, whole wheat flour, “00” Italian-style flour if available
  • baking powder
  • cornmeal
  • sugar
  • onions, red and white
  • balsamic vinegar, white wine vinegar
  • low-sodium soy sauce
  • white wine
  • Maldon sea salt (or other brand of sea salt)
  • Parmigiano-Reggiano cheese
  • freshly ground black pepper
  • brown rice
  • eggs (lots of them)
  • Spices:  cumin, ground cinnamon, ground cloves, ground ginger, ground coriander, sweet paprika, nutmeg, dried oregano, dried basil

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