Dinner Plan & Grocery List

Sunday (3/30): Lemon Garlic Herb Chicken with Sautéed Spinach

• Side: Quinoa or roasted sweet potatoes
• Prep time: 10 min | Cook time: 20 min

Monday (4/1): Mediterranean Chickpea & Veggie Stir-Fry

• Ingredients: Chickpeas, bell peppers, zucchini, cherry tomatoes, garlic, onion, olive oil, cumin, black pepper, feta (optional)
• Side: Brown rice or whole wheat pita
• Prep time: 10 min | Cook time: 15 min

Tuesday (4/2): Garlic Lemon Herb Salmon with Roasted Vegetables

• Side: Quinoa or farro
• Prep time: 10 min | Cook time: 20 min

Wednesday (4/3): Grilled Chicken & Avocado Salad with Lemon Vinaigrette

• Ingredients: Grilled chicken, mixed greens, avocado, cherry tomatoes, cucumber, red onion, feta (optional)
• Dressing: Olive oil, lemon juice, Dijon mustard, black pepper
• Prep time: 10 min | Cook time: 10 min

Thursday (4/4): Turkey & Spinach Stuffed Peppers

• Ingredients: Ground turkey, spinach, bell peppers, onion, garlic, diced tomatoes, quinoa, black pepper, oregano
• Prep time: 15 min | Cook time: 30 min

Friday (4/5): Shrimp & Veggie Stir-Fry with Brown Rice

• Ingredients: Shrimp, broccoli, bell peppers, carrots, garlic, ginger, low-sodium soy sauce, olive oil
• Side: Brown rice
• Prep time: 10 min | Cook time: 15 min

Saturday (4/6): Balsamic Chicken with Roasted Brussels Sprouts & Sweet Potatoes

• Ingredients: Chicken breast, balsamic vinegar, olive oil, Brussels sprouts, sweet potatoes, garlic, black pepper
• Prep time: 10 min | Cook time: 30 min

Grocery List

Proteins:

• 4 boneless, skinless chicken breasts
• 1 lb ground turkey
• 2 salmon fillets
• 1 lb shrimp

Vegetables & Fruits:

• 2 lemons
• 3 bell peppers (red, yellow, or green)
• 1 zucchini
• 1 cucumber
• 1 red onion
• 1 yellow onion
• 1 head garlic
• 2 cups cherry tomatoes
• 1 large avocado
• 2 cups fresh spinach
• 1 bunch mixed greens
• 1 head broccoli
• 2 medium carrots
• 3 sweet potatoes
• 2 large Brussels sprouts stalks
• 4 large whole bell peppers (for stuffing)

Grains & Legumes:

• 1 can chickpeas
• 1 cup quinoa
• 1 cup brown rice
• 1 whole wheat pita (optional)
• 1 cup farro (optional)

Pantry Staples:

• Olive oil
• Balsamic vinegar
• Low-sodium soy sauce
• Dijon mustard
• Black pepper
• Paprika
• Cumin
• Oregano
• Thyme
• Garlic powder
• Ginger (fresh or powdered)
• Crushed red pepper (optional)

Optional Add-ons:

• Feta cheese
• Diced tomatoes (1 can, no salt added)