Sample Week of Dinners

Monday

  • Grilled white fish or sautéed shrimp
  • Roasted asparagus (or seasonal veggies of your choice)
  • Mixed field greens salad with vinaigrette

Tuesday

  • Chicken stir fry with colorful vegetables
  • Served over cauliflower rice or quinoa

Wednesday

  • Ginger-garlic beef or turkey chili
  • Mixed greens salad
  • Side of riced cauliflower

Thursday

  • Teriyaki garlic salmon
  • Steamed or roasted green beans

Friday

  • Fish tacos with cabbage slaw on corn tortillas
    OR
  • Ground turkey with pasta sauce over roasted spaghetti squash

 

🛒 Grocery List for the Week

Proteins

  • White fish (cod, halibut, or tilapia) – 2 fillets
  • Shrimp – 1 lb (peeled & deveined)
  • Chicken breast or thighs – 1 lb
  • Ground turkey – 1–1.5 lbs
  • Lean beef (ground or stew meat) – 1 lb (optional if not using turkey in chili)
  • Salmon fillets – 2
  • Optional: Turkey or chicken sausage (extra flavor for chili)

Vegetables

  • Asparagus – 1 bunch
  • Mixed field greens – 2 bags/containers
  • Green beans – 1 lb
  • Cabbage – ½ head (or pre-shredded slaw mix for tacos)
  • Bell peppers – 2–3 (for stir fry & chili)
  • Broccoli or snap peas – 1 bag (stir fry option)
  • Onion – 2–3
  • Garlic – 1 bulb
  • Fresh ginger – 1 small knob
  • Tomatoes (fresh or canned) – 2–3 (for chili/pasta sauce)
  • Zucchini – 2 (optional for chili/stir fry)
  • Spaghetti squash – 1 medium
  • Cauliflower rice – 2 bags (fresh or frozen)

 

Pantry & Staples

  • Quinoa – 1 cup dry
  • Corn tortillas – 1 pack
  • Pasta sauce – 1 jar (sugar-free preferred)
  • Olive oil or avocado oil
  • Vinegar (balsamic, red wine, or apple cider)
  • Soy sauce or coconut aminos (for stir fry & teriyaki)
  • Teriyaki sauce or ingredients to make your own (soy sauce, garlic, ginger, honey or alternative)
  • Chili powder, cumin, paprika (for chili)
  • Salt & pepper

Extras & Toppings

  • Avocado (for tacos or salads)
  • Fresh cilantro (for tacos & chili)
  • Lime (for tacos & vinaigrette)
  • Optional: Shredded cheese, Greek yogurt, or salsa (for tacos & chili)

 

 

This list is flexible—if you already have pantry staples like oil, vinegar, soy sauce, or spices, you can skip those.