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week 4 - fall

Weekly Meal Plan for the 4th week of September • Miso-Marinated Salmon + Wasabi Mashed Potatoes

• Roasted Vegetable Salad with Chimichurri

• Middle Eastern Turkey Koftas

• Sweet Potato & Green Rice Burrito Bowls

• Baked Rigatoni with Tiny Meatballs

Pantry Items: olive oil vegetable oil, for frying coconut oil (or olive oil) cooking sherry agave syrup (or maple/rice syrup/etc) sugar flour cayenne chili powder paprika (or chili powder) ground coriander ground cumin curry powder grated nutmeg sea salt kosher salt freshly ground black pepper

Grocery List: 454 g ground pork, beef, lamb or combination 680 g ground turkey, incl dark/thigh meat 725 g salmon fillet, skin on ¾ cup butter ¼ cup crumbled feta or queso fresco 1 egg 1¼ cup freshly grated parmigiano-reggiano 1.25L milk 250 ml plain greek yogurt 2 limes 2 avocados

4 carrots 1 english cucumber 2 red bell peppers 1 small cauliflower ½ small head red cabbage 2 jalapeño peppers 2-3 bunches cilantro leaves 2 bunches flat-leaf parsley 1 small bunch fresh mint 4 handfuls kale, spinach, mustard greens, or arugula 1½ cups lightly packed fresh spinach 1” ginger root 13 cloves garlic (2-3 heads) 1 medium shallot 1 small red onion 3 russet potatoes 680 g yellow or red nugget potatoes 3 lbs (5 to 6 medium) sweet potatoes 1 slice good white bread 2 whole wheat pita breads (optional) ¼ cup toasted pepitas ¼ cup hemp seeds 2 cans black beans (or 1 cup dried) 1 cup long grain brown rice (not wild rice) 454 g rigatoni 500 ml vegetable broth jarred mild salsa verde 4½ tsp mirin 1 tsp wasabi paste or powder ¼ cup white miso paste 2 tbsp tahini sauce (optional)