Meal Plan Menu | Week of 1/20/20

Meal Plan Menu | Week of 1/20/20

This week’s menu is a great mix of fresh flavors and cozy classics that get a healthy upgrade to make each dish just as delicious and twice as satisfying. With simple recipes like Marinated Salmon and Bok Choy and Healthy Mac and Cheese, you’ll be able to fend off the winter blues with yumminess!

  • By Brittany Yamamoto-Taylor
  • January 17, 2020

With a bitter chill in the air, we are excited to warm up your week with comforting dinners that will make you feel all toasty inside. After all, what’s better than homemade mac and cheese or shrimp fried rice?

We’re also excited to introduce you to new flavors and techniques with our Asian-inspired Tamarind Marinated Salmon and Slow Cooker Beef Bourguignon that speeds up the traditional process. Find out more about each recipe below and see what smart tips we have for double batching and utilizing leftovers.

“Cook Smarts allows us to eat healthy, utilize the food and spices we have, keep a variety of meals, and not get bored eating at home! . . . We are eating better, spend less, and enjoy eating at home more, and doing it all very efficiently. I don’t normally pay for subscriptions, but this is one service that is totally worth it.”

– Diane M. (Member since Oct 2018)

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 | Tamarind Marinated Salmon with Seared Baby Bok Choy & Rice

This recipe was inspired by requests from our community and it’s really quite genius! The naturally sweet and tart flavors of our tamarind marinade serve as the perfect complement to salmon over rice. With a side of seared baby bok choy on the side, this meal will soon become one of your favorite fish dishes.

If you follow a gluten-free diet, all you need to do for this meal is swap out soy sauce for Tamari. If you eat Paleo, you’ll also have an easy time making adjustments – just use coconut aminos / Bragg’s and cauliflower rice, and you’ll be good to go! If you are going meatless or want to opt for our 30-minute vegetarian recipe, you can enjoy our Tamarind Red Lentil Soup that is both bright and earthy at the same time.

TUESDAY | Slow Cooker Beef Bourguignon with Mashed Potatoes & Mixed Greens Salad

For this iconic French meal, we looked to Julia Child for tips and then gave it our very own streamlined cooking smarts. The key to this rich stew is to develop layers of flavor by sauteing ingredients in batches, so plan ahead for extra assembling time. While the beef tenderizes in your slow cooker (or Instant Pot or oven), whip up some creamy mashed potatoes and a healthy green salad, and get ready for a truly spectacular dinner!

One of the great things about this recipe is not only that it’s freezer friendly, it can also be made a day or two ahead of time. It’s also easy to make it gluten-free by using GF flour and Paleo by omitting the flour, red wine, and using mashed sweet potatoes. For the vegetarians among us, we have a delicious Seitan Bourguignon that is just as hearty and satisfying.

WEDNESDAY | Stovetop Mac & Cheese with White Beans & Broccoli

Macaroni and cheese is one of those comfort foods that we love to come back to, no matter how long it’s been or how recently we’ve enjoyed it. This week, we give the classic dish a boost with white beans for extra protein and colorful vegetables for flavor and nutrition. With a crunchy panko topping creating an ideal juxtaposition to silky cheese, we know you’ll be returning to this 45-minute dinner over and over again.

If you stay away from gluten, this vegetarian recipe is easy to make GF by simply using gluten-free pasta, flour, and panko crumbs. If you are going the Paleo route instead, we use the same key veggies in our cozy Sausage, Broccoli, and Bell Pepper Soup with a side of mixed olives.

THURSDAY | Shrimp Fried Rice with Stir-Fried Ginger Cabbage

When it gets close to the end of the week, it’s always nice to have a quick, one-pot dinner up your sleeve. This classic shrimp fried rice is ready in only 40 minutes, and is filled with scrambled eggs, bacon, and frozen vegetables that add just the right amount of color, texture, and flavor. You can even enjoy our stir-fried ginger cabbage on the side or mixed into your entree!

If you like your fried rice to be strictly vegetarian, you’ll definitely enjoy swapping out the shrimp and bacon for sauteed cauliflower and crunchy cashews. Meanwhile, making the whole dish gluten-free is super simple when you use Tamari instead of soy sauce. You can also enjoy this dish on the Paleo diet by making our Shrimp Fried Cauliflower Rice with cashews, a slightly altered sauce, and the same stir-fried ginger cabbage.

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:

  • Like most beef stew, Tuesday’s Beef Bourguignon only gets better over time! That’s why it’s a great idea to make it when you have extra time on Sunday and then just reheat it to serve.


  • For those making our Original, GF, and Vegetarian meals this week, save time by cooking up a double batch of rice for both Monday and Thursday’s meals. That way, you only have to cook once but have enough for two meals.
  • If you eat Paleo, you can also cut down on your cooking time by making a double batch of cauliflower rice for the same two nights.


  • If you’re new to tamarind concentrate and aren’t sure how you can use leftovers, enjoy a whole new meal by making Monday’s vegetarian Tamarind Red Lentil Soup or Chicken Pad Thai (it’s the tamarind that gives Pad Thai its unique tangy flavor)!
  • You can also enjoy a quick lunch this week when you use leftover cabbage, green onions, and garlic to make our delicious Mushu Wraps.

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Weekly Meal Planner | Menu for Week of 1/20/20 via Cook Smarts

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