Meal Plan Menu | Week of 1/14/19

Meal Plan Menu | Week of 1/14/19

Start the year off right by eating healthy and saving money with a good meal plan!

  • By Brittany Yamamoto-Taylor
  • January 11, 2019

The holidays have come and gone and it’s time to catch your breath again. If you’re anything like most people, you may have spent a little more money and ate a little more than you intended over the past couple months. Luckily, our $6-8 per month meal plan is the perfect way to eat healthy meals, save more money than you thought possible, and get back on track for 2019!

With every week’s meal plan menu comes a grocery list service that will automatically make you a list you can print or keep on your phone. This will ensure that you save money by not walking aimlessly down the grocery store aisles and filling your cart with ingredients that will end up spoiling before you use them.

Our grocery list will also guide you around the perimeter of the store – you know, where all the fresh and natural foods are. This will help keep sugary, processed foods out of your home while you enjoy Salmon Piccata, Portobello Burgers, Sausage and Cheese Baked Orzo, Chicken Miso Udon Soup, and delicious vegetable sides.

Try our meal plan for weeks of flavorful, vegetable-packed meals that are easy on the bank account and on the hips! If you join before Thursday, 1/31/19, you can get 25% off our any meal plan subscription with code NY2019.


“While I was already saving money by cooking more than eating out, I’ve been able to save even more money with Cook Smarts because I don’t just go down aisles trying to buy what I think would go great in a meal.”

– Peter P. (Member since July 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 | Salmon Piccata with Orzo & Roasted Balsamic Green Beans

Although chicken piccata is well-known, we elevate the lemon, wine, and caper sauce to the next level by pairing it with fresh salmon. If salmon isn’t your favorite, any fish will do! With orzo and roasted balsamic green beans on the side, this meal is perfect to impress the dinner guests.

For those on the gluten-free diet, simply use GF orzo or any small GF pasta. For anyone eating Paleo, our Paleo recipe tweaks the sauce and adds roasted cauliflower to replace the orzo. For the herbivores among us, our vegetarian version features Penne and Roasted Cauliflower with Piccata Sauce and a side salad.

TUESDAY | Swiss Cheese Stuffed Portobello Mushroom Burgers with Honey Garlic Aioli & Kale Chips

Packed with melted Swiss cheese, honey garlic aioli, tomato, and toasted panko breadcrumbs for a crunch, you won’t even notice these healthy portobello burgers don’t have meat! With a side of our superfood roasted kale chips, this meal will satisfy any craving for a burger but avoid the heavy feeling in the wake of fast food.

This vegetarian meal is easy to make GF by simply using gluten-free hamburger buns and panko breadcrumbs. Our Paleo recipe features Eggs Baked in Marinated Portobello Mushrooms with avocado and salsa toppings.

WEDNESDAY | Sausage & Cheese Baked Orzo with Oven Roasted Broccoli

This dish bakes Italian sausage and orzo pasta in a flavorful sauce, topping it with melted cheese for a creamy finish. With a side of roasted broccoli, this one-pan meal is simple, delicious, and takes only 25 minutes of active cooking!

To make this dish gluten-free, make sure you choose a GF pasta. This tasty dish is also easy to make meatless with our vegetarian White Bean and Cheese Baked Orzo. Our Paleo version lets tangy chopped olives add big flavor to pan-seared pork in our Pork Chops with Olive Caper Sauce Recipe.

THURSDAY | Chicken Miso Udon Noodle Soup with Kabocha Squash & Soft-Boiled Egg

We make chicken noodle soup exciting again with udon noodles, kabocha squash, baby spinach, and soft-boiled eggs in a miso broth. We know you’ll love the layers of flavor and texture in this rich, hearty soup that will help keep you warm during the winter chill!

This meal is a cinch to make adaptations – use tofu to make vegetarian and soba or other GF noodles to make gluten-free! Our Paleo Chicken and Zucchini Noodle Soup Recipe uses an Asian-inspired soup base with coconut milk, aminos, and optional hot sauce.


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

Make ahead:

  • You can get ahead by whisking together garlic, mayonnaise, honey, mustard, and lemon juice to make Tuesday’s aioli up to 5 days beforehand. This will make our 35-minute portobello burgers come together even faster during the week!
  • Since we often sprint through Thursdays to get to the weekend, we’ve made sure that you can make the Chicken Miso Udon Soup completely ahead of time. Then when you get to Thursday night, you can simply warm up the soup and add the noodles right before serving.

Ingredient Ti:

  • If you read “Chicken Miso Udon Soup” and are wondering exactly what miso is made out of and where you can find it, we can help you there! Miso is a delicious traditional Japanese fermented soybean paste that is used for sauces, spreads, soups, and pickling. Darker (“red”) miso usually has a stronger, saltier flavor while lighter (“white”) miso has a less bold taste. You can pick up a small tub of miso in the ethnic food aisle, in the specialty health refrigerated section of your grocery store, or even here on Amazon.

Leftovers:

  • To liven up your mornings, chop up leftover salmon and fold it into scrambled eggs with some chives. This protein-packed breakfast will give you the energy you need to hit the ground running.
  • This week we bring you delicious roasted vegetable sides, which double up as great repurposed dishes. You can easily turn leftover roasted green beans and broccoli into a quick and healthy stir-fry for lunch or dinner.

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


Subscribe to our weekly meal plan service to get the grocery list, dinner steps, and more cooking tips for these 4 simple dinners.

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Weekly Meal Planner (1/14/19) | Cook Smarts

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