Meal Plan Menu | Week of 1/1/18

Meal Plan Menu | Week of 1/1/18

Start the new year right with our meal plan menu! Filled with a variety of delicious, healthy meals, this week will surely break anyone out of their cooking rut.

  • By Jackie Sun
  • December 29, 2017

Are you ready for 2018? What are your health and cooking resolutions, if you have any? Let us know in the comments below!

We hope one of your new year goals is to cook more homemade meals, because we’re kicking off 2018 with an awesome meal plan filled with a variety of flavorful dinners. We’ve got healthy twists on classic favorites, and we’re bringing back a few of our community’s favorite things – teriyaki sauce, meatballs, and banh mi!

This week’s meal plan also keeps it simple with our cooking efficiencies (below), so that you can cook smarter while enjoying unique dinners that may not normally grace your dinner table.

See this meal plan in action here:

“Cook Smarts has been perfect for me. The recipes are neither too easy nor too complex, and they’re interesting without being intimidating. Thank you for helping me get out of my cooking rut!”

– Tamsen T. (Member since May 2017)

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

Meal Planning Tips


  • Meatballs show up twice on this week’s meal plan, but that’s because they are so easy to double up without taking up more time. They’re also very versatile and taste great in a variety of dishes, so even if you don’t make both meals, you can freeze half of the meatballs for a quick meal on a busy weeknight.
  • Don’t let extra green onions go to waste! Instead of garnishing one dish, we use them across a few meals this week to add a sharp, herbal flavor.


  • Spaghetti squash can take a long time to cook. If you have extra time on your hands over the weekend, roast the squash and you’ll be ahead of the game this week.


  • It’s easy to double up teriyaki sauce. The leftovers can be tossed with vegetables and your favorite proteins for a delicious teriyaki stir-fry. Serve on top of rice or noodles.
  • If you have leftover salmon, dice it up and make an Asian-style salad with edamame, dried cranberries, and orange segments. We love the Asian vinaigrette found in this 50 Salads for Every Season infographic.

On the Menu

MONDAY | Jambalaya with Shrimp, Sausage & Rice

Jambalaya is a Cajun-inspired one-pan dish made of vegetables, sausage, shrimp, and rice. Layers of flavor build as the dish cooks, but onions, bell peppers, and celery (often called the “holy trinity”) get things started. Instead of rice, paleo members will be enjoying their jambalaya with cauliflower, which is a good starchy substitute. Vegetarians will still enjoy the classic flavors of jambalaya by replacing sausage and shrimp with vegan sausage and adding zucchini for more veggies.

TUESDAY | Teriyaki Salmon + Teriyaki Soba Noodles with Broccoli & Cashews

Sweet and savory teriyaki sauce is always popular in our community’s kitchens, and we love the balance of flavors it brings to roasted salmon. Soba noodles tossed with extra teriyaki sauce, broccoli, and cashews is a quick and filling side dish. Paleo folks will skip the soba noodles for a delicious teriyaki vegetable saute of broccoli and carrots, and vegetarians will be enjoying a hearty Teriyaki Vegetable Soba Stir-Fry topped with a fried egg.

WEDNESDAY | Spaghetti Squash with Meatballs + Roasted Green Beans in Vinaigrette

A tasty and healthy way to start off the new year! Topped with meatballs and a smoky marinara sauce, the tender, skinny strands of spaghetti squash make a good stand-in for spaghetti and cuts out a lot of the carbs. Roasted green beans get an extra flavor boost with a simple vinaigrette.

THURSDAY | Meatball Banh Mi with Carrot Slaw & Sriracha Mayo

We’ve been known to give fun flavor twists to traditional Vietnamese banh mi sandwiches, like this one here. Using leftover meatballs saves time and makes these sandwiches come together quickly. Quick-pickled carrots and Sriracha mayo add classic vibes to the sandwich. Our paleo meal plan features a Teriyaki Meatball Stir-Fry, while vegetarians will have their banh mi with mushrooms and tofu instead of meatballs.

Weekly Meal Plan Menu | Week of 1/1/18 via @cooksmarts

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