Meal Plan Menu | Week of 9/16/19

Meal Plan Menu | Week of 9/16/19

This week of quick recipes delivers delicious international flavors in a matter of minutes!

  • By Brittany Yamamoto-Taylor
  • September 13, 2019

Even though this is the last official week of the summer season, that doesn’t mean you have to leave the excitement of summer behind. We’re ready to keep you on your toes with this week’s menu that utilizes a variety of cooking techniques to put that beautiful summer produce to good use. Get ready to enjoy the vigor of fresh tomatoes, lettuce, corn, eggplants, limes, and baby spinach in entirely new ways!

Since flavor is the name of this week’s game, we pair all of your fresh produce with perfectly blended spices, herbs, and sauces. From ras el hanout seasoning to red curry sauce, we can’t wait to take you on an inspirational culinary journey to Italy, Morocco, and Thailand.

If bringing a taste of the world’s wonders to your table wasn’t exhilarating enough, we make sure that you can achieve big flavors in each recipe in 35 minutes or less of cooking time! With our meal plan, you don’t have to spend hours in the kitchen every night to get restaurant-worthy results.

Keep reading to find out what’s on this week’s menu and to get our time-saving tips and great ideas for leftovers!

“Cook Smarts is perfect for me because I am constantly trying new meals and techniques and it keeps me from getting bored.”

– Rachel D. (Member since Nov 2017)

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 | Late Summer Vegetable Frittata with Lemon Garlic Roasted Broccoli

A frittata is a fast and low-calorie meal that can be served for breakfast, lunch, or dinner. This late summer version can make use of just about any vegetables and is topped with goat cheese for a rich and savory finish. Pair it with a bright side dish of lemon and garlic roasted broccoli for a final touch of healthy deliciousness. Since this recipe is a great go-to when you’re in a rush, simply make extras and enjoy this freezer-friendly meal any day you need to gain back a little time!

This protein-packed vegetarian frittata is already gluten-free and is easy to make Paleo by cutting the dairy, swapping the corn for zucchini, and adding some bacon.

TUESDAY | Moroccan Chicken with Tomatoes, Eggplant & Quinoa

This Moroccan-inspired stew brings flavor in spades with ginger, mint, and traditional North African ras el hanout seasoning! If you’ve never tried braising (searing and slowly stewing in a covered pan) before, it is a great hands-off cooking technique that yields mouthwateringly tender meat that you’ll love. Served on a bed of hearty quinoa, this freezer-friendly meal only takes 30 minutes to cook and can even be made in an Instant Pot. Once you’ve tried such a deep combination of flavors, you’ll be searching for more Moroccan recipes to try!

This dinner is naturally gluten-free and can be enjoyed in vegetarian form with our Moroccan-Spiced Chickpea and Quinoa Bowl. Our Paleo version uses cauliflower rice and adds tasty pine nuts for an extra flavorful crunch.

WEDNESDAY | Thai Red Curry Pork & Quinoa Lettuce Cups with Green Smoothie

If you enjoy the feel of a refreshing and super fast meal, these 30-minute lettuce cups are going to become one of your new favorites! With a juicy pork and quinoa filling, this protein-rich recipe will leave you feeling satisfied without being weighed down. We know you’ll also love our delectable Mango and Spinach Smoothie for a sweet finish to this dish that will cool you down after the spicy red curry!

This quick recipe is easy to make gluten-free by replacing soy sauce with Tamari. You can also make it vegetarian by using lentils instead of pork (which also makes it budget-friendly!). If you are eating Paleo, you can enjoy the same great flavors with quick Bragg’s / coconut aminos and honey substitutions and, even without the quinoa, you will still get 41 grams of protein from the pork, cashews, and veggies.

THURSDAY | Latin-Spiced Chicken Thighs with Grilled Hearts of Romaine

This 35-minute meal uses a Latin-inspired spice mix to create some of the most flavorful chicken thighs you have ever tried. But the juicy thighs aren’t the only star of the meal! Our grilled romaine hearts salad takes a quick run over the grill to create an unusual yet incredible side dish filled with bright corn kernels, smooth avocados, and crunchy pepitas tossed in a light vinaigrette.

If you want to make this naturally gluten-free recipe Paleo, it’s as easy as cutting the corn from your side salad! If you are going meatless, you can enjoy our Latin-Spiced Tofu with Mashed Avocado that brings all of the flavor of the original meal to seared or grilled tofu.

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:

  • It’s always nice to get a head start on the week, so why not make Monday’s frittata early? Since this meal reheats well, you can simply pull it out for a deliciously filling breakfast, lunch, or dinner that takes no time out of your week!
  • If you want to spend even less time in the kitchen during the week, you can prep your veggies – onions, garlic, ginger, leeks, and broccoli – over the weekend to make each weeknight dinner come together in minutes.
  • Several of our biggest flavor-makers can be made up to 5 days ahead of time – Tuesday’s ras el hanout, Wednesday’s red curry sauce, and Thursday’s latin-based spice mix and vinaigrette.


  • Mint – Adds a pop of refreshing herbal flavor to Tuesday’s Moroccan chicken and Wednesday’s Thai lettuce cups. Using this fresh herb in two meals this week ensures that you can easily use up a full bundle!
  • Ginger – Instead of being stuck with half a root of fresh ginger at the end of the week, we make sure you use it all this week to add a rich and spicy flavor to everything from a braise, to a smoothie, to lettuce cups.


  • Want to add more excitement into your next pasta dinner? Simply use the leftover tomato and eggplant mixture from the Moroccan chicken and serve it over pasta for a fun Medditerranean fusion pasta dish!
  • This week, try your hand at a new type of omelette that is popular in many parts of Southeast Asia! All you have to do is fold leftover red curry pork into an omelet and expect to be pleasantly surprised with a new favorite breakfast or lunch.

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 9/16/19 via Cook Smarts

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