Meal Plan Menu | Week of 7/9/18

There are a lot of meal planning sites out there, but ours provides easy meal prep tools as well as delicious recipes that are catered to the season.

The weather outside is warm and bright, so we wanted to give you a week’s worth of dinners that perfectly fit the feel of summer. But, the great thing is that we don’t just give you 4 recipes and leave you to fend for yourself. We give you tools to make every week significantly easier. (Who doesn’t need a little more time in the summer?)

Each of our weekly meal plan menus contain tips, tricks, shopping lists, and ideas for meal prep and great leftovers. We’ll walk you through all of our delicious recipes that are filled with video tutorials that make cooking dinner easy. This week, learn how to make honey-lime marinated grilled chicken, black bean and corn salsa, Korean-inspired meatballs, and a cantaloupe pistachio summer salad. We’ll also teach you how to make a poke bowl so you can be up with the trends!

Try out our meal plan this week to bring ease back into summer.


“I wanted to learn to cook healthier meals that still tasted good, so I turned to Cook Smarts to help me do this. Since then, I’ve learned a tremendous amount about cooking through the tutorial videos and tips.“

— Amber T. (Member since Nov 2016)


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


Meal Planning Smarts

Efficiencies:

  • This week we make sure to use a whole bundle of seasonal green onions so that none go to waste. They will add a fresh, tangy flavor to every meal!
  • For our Original, Paleo, and Gluten-Free meal plans, grilling a double batch of Honey Lime Chicken on Tuesday will make Thursday’s salad come together in a jiffy!

tips & tricks:

  • Kimchi: Kimchi is a traditional fermented cabbage in Korean cuisine and we use it for Wednesday’s meatball recipe. If you haven’t tried it before, we think it’s a great fridge staple because it is a low-calorie food that is very high in dietary fiber and essential vitamins. When you go to the store, just be sure to look at the ingredients if you have any dietary restrictions since some versions contain fish or other additives. Since it keeps for months, you don’t have to worry about any going to waste!
  • Raw Fish: Monday’s poke bowl recipe calls for fresh, raw tuna or salmon and not any fish will do. Get high quality fish labeled “sushi-grade” to make sure it is safe to eat raw. If you’ve never bought any before, talk to a local fishmonger to point you in the right direction or try a Japanese market if you have one near you. If there’s not a good fresh fish option, buy pre-cooked cocktail shrimp that can be prepared in the same way.

Leftovers:

  • When you’re at the grocery store, buy some extra chicken thighs or breasts and make them with Tuesday’s meal. Then you can add leftover Honey Lime Chicken to wraps or sandwiches.
  • Having leftover meatballs is never a bad idea. (They freeze well, too!) After Wednesday’s meal, chop up leftovers to liven up any stir-fry with a Korean flare.

On the Menu

MONDAY | Tuna Poke Bowl with Rice, Kale, Avocado & Spicy Garlic Mayo

Poke (pronounced “poʊˈkeɪ”) is a traditional Hawaiian meal of cubed raw tuna or octopus and toppings. This dish has become all the rage in the U.S. as poke bowl restaurants are popping up all over in big cities. Our recipe uses rice, fresh raw fish, and fun ingredients like avocado, edamame, kale, and spicy garlic mayo for a creamy finish. If you aren’t a raw fish person, cooked shrimp works great, too!

Our Gluten-Free recipe version swaps in tamari for soy sauce while our Paleo version uses coconut aminos and does away with the rice. Our Vegetarian recipe simply omits the fish and adds mango and more edamame.

TUESDAY | Honey Lime Grilled Chicken with Corn & Black Bean Salsa

Honey, lime, and soy sauce marinade makes this chicken sweet and tart. On the side, our homemade corn and black bean salsa has a bit of a kick with added jalapeños, so grab some crunchy tortilla chips and dig in! This chicken recipe takes less than 50 minutes and is great on the grill or stovetop.

The Vegetarian recipe uses salsa on the side of savory quesadillas filled with shiitake mushrooms, green onions, and provolone cheese.The Paleo diet version will use coconut aminos instead of soy sauce and swap out the salsa for sauteed tomatoes, jalapeños, and green beans. Gluten-free eaters only have to make one quick change from soy sauce to tamari.

WEDNESDAY | Korean Meatballs with Rice, Kimchi & Broccoli

Our recipe for stovetop meatballs are quick to make and filled with lots of flavor. Our Korean-inspired sauce puts ginger, garlic, and kimchi directly into a soy sauce and sesame oil base. Enjoy tender, saucy meatballs over rice and pan-seared broccoli for a unique and tasty dinner!

We make this recipe Paleo-friendly by making the meatballs out of a more streamlined list ingredients and omitting the rice. To make gluten-free meatballs, we use GF panko breadcrumbs and tamari. To get the same Korean-inspired flavors with a vegetarian recipe, we have a fried rice version that lets bell peppers, eggs, kimchi, and a great sauce be the star of the show.

THURSDAY | Summer Chopped Chicken Salad with Cantaloupe, Pistachios & Feta

This summery salad is refreshing on a hot day. It is made with leftover grilled chicken from Tuesday, so no cooking required! Fresh cantaloupe might sound like an unusual salad ingredient, but its cool and sweet note balances the prosciutto, feta cheese, cucumbers, shelled pistachios, and honey Dijon vinaigrette.

This salad is naturally gluten-free and Paleo members can keep the same recipe and simply omit the feta cheese. Our herbivore members can enjoy this fresh salad recipe by nixing the meat and mixing in white or cannellini beans for additional protein.

Weekly Meal Planner | Menu for Week of 7/9/18 via Cook Smarts

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