Meal Plan Menu | Week of 10/14/19

Meal Plan Menu | Week of 10/14/19

Enjoy this week’s meal plan menu of comforting family meals that are healthy and satisfying, but also really easy to cook! From Oven Baked Chicken Tenders to Beef Stroganoff, we’ve got dinners the whole family will love.

  • By Chelsea Paxton
  • October 11, 2019

Autumn is in full swing and serves as the inspiration for this week’s meal plan menu. Each meal features warm spices, savory herbs, mouth-watering side dishes, and a bit of nostalgia. We created weeknight-friendly recipes of comforting, classic meals the whole family will love.

Try our Oven-Roasted “Fried” Chicken Tenders as a healthier alternative to fried chicken. Our Glazed Pork Chops are hearty with a touch of sweetness, making them the perfect pairing for Brown Butter Gnocchi. All the flavors of Indian samosas are wrapped in a tortilla / naan in our Samosa Wrap – a fun way to eat potatoes, cauliflower, peas, and chickpeas. End the week with a fan favorite – Beef Stroganoff with Egg Noodles.

Best of all, these dishes are dressed-up enough for company, fun to feed the kiddos, and simple to prepare on a weeknight. Our recipes are designed to help you save time in the kitchen and save money at the grocery store, too!

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All meals come with gluten-free, paleo, and vegetarian options, as well as a grocery list and optional weekend prep steps.

On the Menu

MONDAY | Oven-Roasted “Fried” Chicken Tenders with Cauliflower & Potato Mash

Nothing says “comfort food” quite like classic fried chicken. Crispy fried exterior with tender chicken inside and all the sides and fixin’s . . . it’s the stuff foodie dreams are made of! We created a lightened-up version by coating marinated, seasoned chicken tenders in crispy panko breadcrumbs, which then get baked in the oven instead of deep-frying. The result is a weekday-friendly recipe that captures all the comforting flavors of fried chicken! Baked tomatoes and a flavorful mashed potato (lightened up with cauliflower) adds variety and healthy goodness to this comforting dinner.

No need to feel restricted if you follow an alternative diet! Our gluten-free “fried” chicken tenders use GF panko breadcrumbs and GF flour (or almond flour) to achieve the ideal crisp. To make this meal Paleo compliant, season the chicken with spices and oven-roast with a bit of butter. Vegetarians will love these crispy-tender Oven Roasted “Fried” Tofu Tenders.

TUESDAY | Glazed Pork Chops with Brown Butter Gnocchi & Apple Spinach Salad

If you are looking for autumn on a plate, this is for you! This fall-inspired meal captures the flavors of the season with a homemade maple balsamic vinaigrette, which adds a sweet glaze to the pork chops and a delicious sweet-tartness to the apple spinach salad. Served with nutty brown butter gnocchi flavored with fried shallots and sage, this is a weeknight meal worthy of your “fancy” dinner plates!

Paleo members will enjoy all these fall-inspired flavors by substituting parsnips for the gnocchi, while gluten-free folks will use GF gnocchi to make this meal gluten-free. The gnocchi takes center stage in our vegetarian recipe for Brown Butter Gnocchi with Walnuts and Sage

WEDNESDAY | Chickpea & Cauliflower Samosa Wrap with Okra “Fries”

Wednesday’s meal is full of flavor and comes together fast, especially if you’ve already made the potatoes and cauliflower from Monday night’s recipe. All the delicious flavors of Indian samosas are wrapped inside a tortilla or naan bread, including sweet and spicy garam masala, curried mayonnaise, and a tasty cauliflower, pea, and chickpea filling. Served with a side of okra “fries,” this is a fun weeknight meal everyone will enjoy!

These vegetarian wraps can be made gluten-free by using your favorite GF wrap. Try our Paleo Indian Chicken Saute with Cauliflower if you wish to skip the chickpeas and the tortilla wrap. 

THURSDAY | Ground Beef Stroganoff with Egg Noodles & Balsamic Roasted Green Beans

End the week with another comforting classic – beef stroganoff. We created a weeknight-friendly recipe that uses quick-cooking ground beef instead of the traditional cubed beef, but kept the classic creamy white sauce – flavored with white wine, beef stock, and sour cream – to be served over egg noodles. Fresh sage adds an earthy, warm flavor to the whole dish, while sweet-tart balsamic green beans balance the rich creaminess of the noodles.

For a Paleo-friendly twist, serve the beef stroganoff over sweet potatoes. To make this dish gluten-free, use GF noodles and GF flour. Vegetarians will be cooking up a saucy Vegetarian Stroganoff with Mushrooms and Lentils that’s just as hearty and comforting as the original recipe.

Smart meal planning ideas come with every weekly menu. The smarts listed below are only a portion of the meal prep tips we include to help you make the most of your ingredients and your time. Join our community to get the full benefits of our meal plan service every day!

Meal Planning Tips

Make Aheads:

  • Monday’s meal requires a bit of time to make all the components of the dish, but it is well worth the effort! Get a head start on this meal by marinating the chicken tenders and boiling the potatoes and cauliflower (half of which will be used in Wednesday’s meal) over the weekend, and Monday night will be a breeze come dinnertime.
  • Beef stroganoff with egg noodles reheats well. Go ahead and make Thursday’s meal early if you know it’ll be a busy week and simply reheat when desired.


  • Sage is a rich, savory herb that is often associated with fall flavors. One bundle of sage is perfect for using between two meals, such as our Brown Butter Gnocchi and Beef Stroganoff recipes this week. Look for fresh sage in the produce section of the grocery store, possibly in small pre-packaged containers.
  • Sour cream adds rich creamy flavor to Monday’s potato mash and Thursday’s beef stroganoff – easy ways to use up a tub of sour cream without any going to waste!


  • Make stroganoff melts by toasting your favorite sandwich bread and topping with leftover beef stroganoff and a slice of swiss cheese. Broil in the oven for a few minutes until melty and delicious!
  • Serve leftover samosa filling over basmati rice for a quick curry rice plate that will be great for lunch.
  • Whip up a weekend frittata with leftover potatoes, cauliflower, spinach, and tomatoes. Top with leftover parmesan cheese from Monday night during the last few minutes of baking for that perfect savory finish!

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