Weekly Menu Plan 30

Monday – Buffalo Chicken Salad

Tuesday – Chickpea Salad with Cumin Dressing; Spicy Shrimp

Wednesday – Ricotta and Spinach Frittata; Black Bean, Tomato, and Cucumber Salad

Thursday – Curried Noodles with Vegetables

Friday – Chicken Burgers with Shallots, Mustard, and Capers; Japanese Cucumber Salad with Cilantro, Mint, and Ginger Rice Wine Vinegar Dressing

Saturday – Spice-rubbed Fish with Lemony Rice, Tomato Salad

Sunday – Pasta Bolognese; Balsamic Romaine Salad

Grocery List


  • 1 sweet onion
  • 2 onions
  • 1 large onion
  • 1 head romaine lettuce and 1 red leaf lettuce (or 2 romaines)
  • 1 yellow bell pepper
  • 2 pints grape tomatoes
  • 4 medium carrots
  • 1 large carrot
  • 7 lemons
  • 2 bunches green onions
  • 1 large tomato, or 2 plum tomatoes
  • 2 red bell peppers
  • 1 bunch cilantro
  • 1 bunch mint
  • 2 garlic heads
  • 1 medium red onion
  • 1 bag baby spinach
  • 1 large cucumber, or 2 small ones
  • 4 small cucumbers
  • 1 green bell pepper
  • 1 8oz package shiitake mushrooms
  • 2 shallots
  • hamburger toppings: lettuce, tomato, etc..
  • ginger
  • 1 lime
  • 2 small zucchinis (or 1 medium zucchini)
  • 2 large tomatoes
  • celery
  • 1 bag mixed salad


  • 1 lb boneless, skinless chicken breasts (4 medium breasts)
  • 1 lb ground chicken
  • 1 pound cod or other firm white-fleshed fish
  • 1 lb minced beef (90% lean)


  • low fat plain Greek-style yogurt
  •  low-fat buttermilk
  • 2 oz blue cheese, crumbled
  • 6 oz crumbled feta cheese
  • one dozen eggs
  • milk
  • ricotta cheese

Pastas, Grains, and Legumes

  • cashews
  • 1 9-ounce package fresh Chinese noodles or 8-ounces dried linguine
  • hamburger buns
  • basmati rice
  • 1 lb dried fettucine

Cans, Bags, Bottles and Jars

  • 2 15oz cans chickpeas
  • 1 15 oz can black beans
  • vegetable stock, or chicken stock
  • 1 6 oz can tomato paste
  • 1 28 oz can strained tomatoes (I used POMI 26.46 oz strained tomatoes)


  • 24 uncooked shrimp

Pantry Staples 

  • coconut oil, or grapeseed oil
  • smoked paprika
  • chile powder
  • hot sauce (or buffalo)
  • olive oil
  • cumin
  • sriracha sauce
  • nutmeg
  • madras curry powder
  • turmeric powder
  • soy sauce
  • chili-garlic sauce
  • sesame oil
  • capers
  • Dijon mustard
  • rice wine vinegar
  • sugar
  • ground coriander
  • ground ginger
  • paprika
  • butter
  • Chipotle Chili powder
  • bay leaf
  • balsamic vinegar

Chicken Burgers with Shallots, Mustard, and Capers; Japanese Cucumber Salad with Cilantro, Mint, and Ginger Rice Wine Vinegar Dressing

By Ira,

This is a very easy and delicious meal. All you need to do is add shallots, mustard, capers, and lemon zest to ground chicken, form it into patties and cook it. For the side dish, cucumbers need to be finely sliced lengthwise, then topped with cilantro, mint, and then the ginger rice wine dressing.

First, prepare the plate of cucumbers, and make the dressing, but don’t pour it over the cucumbers yet. Then make the burgers, and while they’re cooking, prepare the toppings, toast the buns, and drizzle the dressing over the cucumbers.

Chicken Burgers with Shallots, Mustard, and Capers

Serves 4

  • 1 lb ground chicken
  • 2 tablespoons capers, minced
  • 2 shallots, diced
  • 1 generous tablespoon Dijon mustard
  • zest from 1 lemon
  • salt and pepper
  • 2 teaspoons coconut or grapeseed oil
  • 4 hamburger buns
  • Plus Romaine lettuce, tomatoes, ketchup, mayonnaise, mustard to serve

In a medium bowl, add the chicken, capers, shallots, dijon, lemon zest, salt and pepper. Mix gently. Form into 4 equal patties.

In a large skillet over medium-high heat, add the oil, then the patties. If you have a smaller skillet, then you can cook 2 patties at a time. Cook for 5-7 minutes on one side,

flip, and cook the other side for another 5-7 minutes or until well done. Serve with slightly toasted burger buns, and any other toppings you like.

Japanese Cucumber Salad with Cilantro, Mint, and Ginger Rice Wine Vinegar Dressing

Serves 4 – adapted from Jamie Oliver’s Happy Days with the Naked Chef

  • 4 small cucumbers
  • a small handful of mint leaves
  • a small handful of cilantro leaves
  • 2 tablespoons olive oil
  • 1 tablespoon rice wine vinegar
  • salt and pepper
  • pinch of sugar
  • 1-inch size piece of ginger, grated
  • zest of 1/2 lime

Finley slice the cucumbers using a mandolin, or a potato peeler. Arrange it on a plate. Top it with torn leaves of mint and cilantro.

In a small bowl, mix together the olive oil, rice wine vinegar, salt, pepper, sugar, ginger, and lime zest.

Drizzle the dressing over the cucumbers and serve.

Curried Noodles with Vegetables

By Ira,

This meal comes together very quickly. Once you prepare the vegetables, you can stir-fry them, then add the noodles and the spices, and it’s done.

  • 4 teaspoons coconut oil or grapeseed oil, separated
  • 1 onion, sliced
  • 1 medium carrot, julienned
  • 1 red bell pepper, sliced
  • 1 green bell pepper, sliced
  • 1 8oz package shiitake mushrooms, stalks removed and sliced
  • 3 garlic cloves, diced
  • 1-2 tablespoons madras curry powder
  • 1/2 teaspoon turmeric powder
  • 1/2 cup vegetable stock, or chicken stock
  • 2 tablespoons soy sauce
  • 1 teaspoon to 1 tablespoon chili-garlic sauce
  • salt
  • 1/2 cup cashews
  • 3 green onions, diced
  • 1 9-ounce package fresh Chinese noodles or 8-ounces dried linguine
  • 1 tablespoon toasted sesame oil

In a large pot, bring water to boil. Add the noodles and let it simmer, stirring occasionally, until they are al-dente, about 3 minutes if you’re using the fresh noodles. Drain, rinse it with cold water, add the sesame oil, and stir it gently. Set it aside.

In a wok or large skillet over medium heat, add 2 teaspoons oil, followed by the onion and carrot.

Stir-fry for a few minutes, then add the green and red bell pepper and cook for a few more minutes. Transfer the mixture to a plate and set it aside.

To the same now empty pan, add 2 teaspoons oil, then the shiitake mushrooms and garlic.

Cook while stirring occasionally for a few minutes.

Add the cooked vegetables to the wok, followed by the noodles, curry powder, turmeric, stock, soy sauce, chili-garlic sauce (amount varies according to how spicy you like your noodles), soy sauce. Stir gently to combine. Taste to check the seasonings and add salt accordingly.

Top with the cashews and green onions and serve.

Ricotta and Spinach Frittata; Black Bean, Tomato, and Cucumber Salad

By Ira,

This frittata is very creamy and easy to make. You first cook the onion, then add spinach, pour the eggs on top, add the ricotta in dollops and finish cooking it in the oven. You can put together the salad while the frittata is cooking.

Ricotta and Spinach Frittata 

Serves 4 – adapted from Clean Eating magazine

  • 8 eggs
  • 1/3 cup milk
  • 1 tablespoon olive oil, grapeseed oil, or coconut oil
  • 2 garlic cloves, minced
  • 1 medium red onion, thinly sliced
  • 1 bag baby spinach (about 4 cups)
  • salt and pepper
  • pinch ground nutmeg
  • 2/3 cup ricotta cheese

Preheat oven to 375F.

In a medium bowl, whisk together the eggs, milk, nutmeg, salt and pepper. Set it aside.

In a 10-inch nonstick oven proof skillet over medium heat, add the oil, then the onion. Cook, stirring occasionally, for 5-7 minutes.

Add the garlic, and stir for 30 seconds.

Add the spinach in batches, and stir until each batch wilts down. Season with salt and pepper.

Spread the spinach and onion mixture evenly across the skillet,

then pour the egg mixture evenly on top.

Add the ricotta in tablespoon dollops across the frittata. Let it set on the bottom for about 3 minutes, then transfer it to the oven and

cook for about 8 to 12 minutes or until eggs are firm.

Black Bean, Tomato, and Cucumber Salad

  • 1 15 oz can black beans, drained and rinsed
  • 1 pint grape tomatoes, halved
  • 1 large cucumber, or 2 small ones, diced
  • 4 green onions, sliced
  • juice from 1 lemon
  • 3 tablespoons olive oil
  • 1/2 teaspoon cumin powder
  • salt

In a large bowl, combine all ingredients together and stir gently. Taste for salt and add accordingly.

Chickpea Salad with Cumin Dressing; Spicy Shrimp

By Ira

You can make this salad the day before. It’s very satisfying because of the chickpeas and feta, and it has a bright flavor because of the lemon, cilantro, and mint. The spicy shrimp is a nice addition and very easy to make.

You can start by marinading the shrimp, then making the salad, and finally cooking the shrimp.

Chickpea Salad with Cumin Dressing

Serves 5-6 – Adapted from Clean Eating magazine

  • 3 tablespoons olive oil
  • 3 tablespoons lemon juice
  • 2 teaspoons cumin
  • salt and pepper
  • 2 15oz cans chickpeas, drained and rinsed
  • 1 large carrot, peeled and julienned
  • 3 green onions, thinly sliced
  • 1 large tomato, or 2 plum tomatoes, diced
  • 1 red bell pepper, diced
  • 1/4 cup chopped cilantro
  • 1/4 cup chopped mint
  • 6 oz crumbled feta cheese

In a small bowl, add the olive oil, lemon juice, cumin, salt, and pepper. Whisk and set aside.

In a large bowl, add the rest of the ingredients, then add the dressing, and gently stir to combine. Taste to check the seasonings and add extra salt accordingly. You can serve it immediately, or refrigerate for up to 24 hours.

Spicy Shrimp

Serves 4

  • 24 uncooked shrimp, peeled
  • 2 tablespoons grapeseed oil
  • 4 garlic cloves, minced
  • juice of 1 lemon
  • 1 tablespoon sriracha sauce
  • salt and pepper

You can halve this recipe, or use just 18 shrimp where you can still use the same amount of marinade like I did.

If the shrimp is frozen, defrost it according to package directions, and dry it with a paper towel.

In a medium bowl, combine the grapeseed oil, garlic cloves, lemon juice, sriracha sauce, salt, and pepper.

Add the shrimp and let it marinade for 15 to 30 minutes.

In a large skillet over medium heat, add the shrimp one at a time without the marinade.

Cook on one side for 2-3 minutes, turn each one, and cook on the other side until pink.

Buffalo Chicken Salad

By Ira,

If you think salads are boring, you should try this one. It’s delicious and light. The chicken is seasoned with smoked paprika and chile powder, then tossed with blue cheese and all the other vegetables. And don’t feel guilty about adding too much dressing: it’s just yogurt, buttermilk, onion, and hot sauce. You will notice that you’re eating all the colors of the rainbow in the one salad.

Serves 4 – Adapted from Clean Eating magazine

  • 1 lb boneless, skinless chicken breasts (4 medium breasts)
  • 1 or 2 teaspoons coconut oil, or grapeseed oil
  • 1 teaspoon smoked paprika
  • 1 teaspoon chile powder
  • 1/2 sweet onion, chopped into big chunks (about 1/2 cup)
  • 1/2 cup low fat plain Greek-style yogurt
  • 5 tablespoons low-fat buttermilk
  • 1 or 1 1/2 tablespoon hot sauce (or buffalo)
  • 1 head romaine lettuce, chopped
  • 1 head red leaf lettuce, chopped
  • 1 yellow bell pepper, thinly sliced
  • 1 pint grape tomatoes, left whole or halved
  • 2 medium carrots, peeled, julienned or shredded
  • 2 oz blue cheese, crumbled (about 1/2 cup)
  • salt

Note: don’t substitute plain paprika for the smoked one. The smoked paprika gives it an amazingly deep flavor. If you can’t find red leaf lettuce, just substitute it with the romaine lettuce like I did. But by using the red leaf lettuce, you will have all the colors of the rainbow.

Place the chicken on a cutting board, cover it with cling wrap and pound the pieces so they become thinner (you can even cut the chicken in half so each chicken breast turns into 2). Sprinkle the pieces evenly on both sides with smoked paprika, chile powder, and salt.

In a large skillet over medium heat, add 1 teaspoon oil, then the chicken pieces, and cook on each side for 5-7 minutes depending on its thickness.

When done, set it aside on a clean cutting board for a few minutes before slicing it into strips. If your skillet is too small, then cook two chicken breasts at a time and keep the cooked ones warm under foil.

Meanwhile, in a blender, add the yogurt, buttermilk, onion, and 1 tablespoon hot sauce.

Blend until smooth. Taste to see if you’d like to add the additional 1/2 tablespoon hot sauce (I did because the buttermilk and the yogurt mellow the spiciness of the hot sauce).

Divide the lettuce between 4 plates, then top it with the bell pepper, tomatoes, carrots, and cheese.

Drizzle the dressing on the salad.

Top with the chicken, then drizzle more dressing on top if you wish.

Weekly Menu Plan 28

Monday – Hoisin Glazed Chicken Wraps with Romaine Lettuce and Cucumber

Tuesday – Portobello-Balsamic Burgers with Blue Cheese and Caramelized Onions

Wednesday – Beef and Cabbage Stir-Fry with Peanut Sauce

Thursday – Black Bean and Corn Pizza

Friday – Spice-Rubbed Fish Tacos with Cabbage Coleslaw

Saturday – Angel Hair Pasta with No-cook Tomato and Basil Sauce

Sunday – Lemon and Rosemary Chicken on a Bed of Mixed Greens and Olive Salad

Grocery List



  • 1 bag of mixed greens
  • basil
  • 5 large tomatoes or 7 medium ones
  • 2 bags mixed green salad
  • 2 medium tomatoes
  • 2 small cucumbers
  • 2 avocados
  • fresh rosemary
  • 4 Portobello mushrooms
  • 1 large sweet onion
  • 1 onion
  • 1 red pepper
  • 1 10 ounce bag shredded green cabbage or 1/2 head of a cabbage
  • 2 medium carrots
  • 2 limes
  • 1/2 medium red or green cabbage
  • red onion
  • garlic
  • 3 bunches green onions
  • 3 bunches romaine lettuce
  • fresh cilantro
  • 1 large cucumber, or 2-3 small small ones
  • 4 lemons
  • blue cheese crumbles or slices
  • mozzarella (1/2 to 3/4 cup)
  • sour cream or yogurt
  • Parmesan cheese
Meat / fish
  • 1 pound boneless skinless chicken breasts
  • 3/4 pound sirloin steak
  • 2 pounds cod or mahi-mahi
  • 4 small chicken breasts, or 8 cutlets
  • frozen corn kernels (you can also use fresh)
Pastas and Grains
  • 6 flour tortillas
  • 12 corn tortillas or 6 larger flour tortillas
  • whole wheat burger rolls
  • Brown or white rice
  • 1 pound pizza dough (or you make your own)
  • 1 pound angel hair pasta
Cans, Bags, Bottles and Jars
  • orange juice
  • smooth peanut butter
  • canned black beans
  • salsa
  • 3/4 cup olives, green or black
Pantry Staples
  • canola oil or coconut oil or grapeseed oil
  • hoisin sauce
  • olive oil
  • balsamic vinegar
  • sugar
  • soy sauce
  • sriracha or hot sauce
  • rice vinegar
  • cumin
  • flour
  • chili powder
  • onion powder
  • garlic powder
  • mayonnaise
  • Maldon sea salt or Himalayan salt
  • dijon mustard