Meal Plan Menu | Week of 1/28/19

Meal Plan Menu | Week of 1/28/19

This week’s meal plan menu features hearty and healthy dinners to keep you warm from the inside out!

  • By Chelsea Paxton
  • January 25, 2019

We could all use a little mid-winter pick-me-up right about now. It’s the end of January, and chances are it’s still pretty chilly wherever you are. That’s why we put together this hearty and healthy meal plan menu, full of dinners to warm you from the inside out and put a little pep in your step to finish the first month of 2019 on the right foot!

This week we have comforting classics with a twist the whole family will love – community-favorites that include Turkey and Sweet Potato Chili, Cashew Chicken with Broccoli, and Creamy Chard and Mushroom Stroganoff. We finish up the week with a new dish you won’t want to miss out on – Korean-Inspired Beef and Tofu Soup!

The best part of our meal planning service is that it’s so easy to adjust and customize the recipes. Whether you’d like to make a big batch of chili this week to feed a football-watching crowd (or stock your freezer for future leftovers), or simply support a friend or loved one’s New Year’s resolutions by cooking them the Paleo / Whole30 recipes, we’ve got something for everyone – along with meal planning tips and strategies to help you save time and money.


“Best of all, I love sitting down with my family and friends to a lovingly prepared, whole food meal. It is the most relaxing and enjoyable part of my day, and I love knowing that I am passing that tradition on to my son.”

– Sarah M. (Member since April 2014)


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 | Slow Cooker Turkey & Sweet Potato Chili with Avocados

Whether you are coming home from a long day of work, or looking to feed a crowd of football enthusiasts, this sweet and spicy chili topped with creamy avocados, sour cream, green onions, and tortilla chips is everything you want in a Monday night dinner. We updated this long-time community favorite chili recipe to include kidney beans and more spices to add more protein, fiber, flavor, and overall satiety to this dish.

The recipe instructions are quite versatile – this chili can easily be made gluten-free by topping with your favorite GF tortilla chips. Vegetarians will add pre-cooked lentils instead of ground turkey, and to make Paleo / Whole30 chili, you can simply add extra ground turkey in place of the kidney beans and top the chili with delicious homemade guacamole. We even give you directions for how to make this chili in the slow cooker and the stovetop.

TUESDAY | Cashew Chicken & Broccoli with Rice

We all get cravings for our favorite take-out dinners, and this recipe is designed to tackle those cravings with healthy, whole foods that you can make at home at a fraction of the cost. Our savory homemade cashew chicken sauce with zesty ginger, fresh garlic, red pepper flakes, soy sauce, and a touch of sweetness is so delicious, we increased the sauce a bit in this recipe just so that there’s even more sauce for the fluffy rice to soak up (that’s our favorite part!).

Even better, this recipe for “take-out” can be accommodated for a variety of dietary needs. We use the savory, sweet and spicy sauce in a stir-fry with broccoli, cashews, and chickpeas for our vegetarian variation. (It’s also a great recipe if you’d like to save money and use a pantry staple in place of meat). Paleo and Whole30 members will serve the cashew chicken over cauliflower rice. Swap out soy sauce and replace with Tamari to make this dish gluten-free.    

Ready in just 30 minutes, you’ll see why making “take-out” food at home is actually simpler and faster than placing an order and waiting for delivery or pick-up.

WEDNESDAY | Creamy Chard & Mushroom Stroganoff with Egg Noodles

Have you tried our Creamy Chard & Mushroom Stroganoff yet? It was one of our top 10 meals in 2017 because it really is just that good! This dish has layers of flavors, starting with the mushrooms which are sauteed until golden brown to bring out their deep, earthy flavors. The stroganoff sauce is perfectly creamy, tangy, and has just the right amount of zip from the paprika – a match made in heaven for rich egg noodles (or your favorite grain or pasta!).

This comforting classic is a vegetarian recipe that everyone can enjoy! Our gluten-free members can make this dish by using their favorite GF pasta and flour. The Paleo / Whole30 stroganoff recipe calls for chicken breasts in place of the noodles, almond flour, and is served with a spinach salad on the side.

THURSDAY | Korean-Inspired Beef & Tofu Soup with Rice & Kimchi

We love to play with flavors and encourage our members to try new combinations. This colorful and unique Korean-Inspired Beef & Tofu Soup strikes the perfect balance between tangy, umami, spicy, and sweet flavors and is packed with protein and fiber to keep you full.

You won’t miss any of the flavor in the Paleo / Whole30 variation of this dish – just simply use hot sauce in place of Gochujang and aminos in place of the soy sauce. Vegetarians will drop whisked eggs into the Korean-Inspired Tofu Soup at the end of cooking, creating light swirls like egg drop soup and incorporating an extra boost of protein. Simply use Tamari in place of soy sauce to make this dish gluten-free.


Smart meal planning ideas come with every weekly menu. The smarts listed below are only a portion of the 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 Smarts

Efficiencies:

  • It’s the little things that can make your dinners really stand out. This week we use green onions in several dishes for a fresh pop of flavor to bring everything together and make sure none go to waste.
  • All four dinners use stock this week – so stock up on stock! 😉 You can choose chicken, vegetable, or beef stock, or even a low-sodium variety to suit your dietary needs. (While stock and broth can be interchangeable in some recipes, stock has a richer flavor than broth, so be sure to read the labels closely).

Ingredient notes:

  • Gochujang (used for Thursday’s Korean-inspired soup) is a fermented Korean red chili paste that is savory, sweet, and spicy. This condiment is widely available in grocery stores in the international aisle. If you are vegetarian or gluten-free, check the ingredients to ensure that you select the variety best for your dietary needs.
  • Kimchi (also for Thursday’s soup!) is a traditional Korean side dish made from fermented vegetables, such as cabbage and radishes. Gochujang (see above) is commonly used in kimchi! Be sure to check ingredient labels if you are vegetarian or gluten-free, as some kimchi can contain salted shrimp / seafood, fish sauce, and / or wheat flour.

Leftovers:

  • Make a delicious baked chili mac casserole with your favorite macaroni and cheese recipe as the base (check out this recipe) and top with leftover chili, shredded cheese, and pop in the oven and bake until bubbly and the cheese is melted.
  • If for some reason you have leftover mushroom stroganoff, mix with your favorite cheese and spread on buttered sandwich bread to make an irresistible grilled cheese sandwich!
  • For a creative twist on a lunch wrap, warm up leftover cashew chicken, broccoli, and rice, add crunchy shredded carrots or snap peas, and wrap it all up in your favorite tortilla.

We do more than create meal plans. We create memories around the dinner table.


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Weekly Meal Planner | Menu for Week of 1/28/19 via Cook Smarts

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