Meal planner – Week 1


Meal Planner

Weekly Meal Planner


Welcome to My Meal Planning Corner! I am starting a new feature on my blog, where I would share easy, flavor-packed meals that you can throw together even on a busiest week nights!

Time is a precious commodity these days and we are so busy during the week and don’t have a lot to time to spend in the kitchen, so planning meals for a week will save this precious time, whether it’s time saved in the grocery store or by prepping food in advance.

Eating well and putting real food on the table is something I enjoy, and meal planning is one of the easiest things you can do to set yourself up for success.

I hope this will make it easier for you to get the dinner on the table!

Week 1


  1. Monday-Turkey Patties with Tzaziki Sauce and Cucumber/Tomato Salad
  2. Tuesday- Stir-Fried Eggplant with Shrimp, Edamame and Soba Noodles
  3. Wednesday- Greek Chicken Salad with Feta Cheese Dressing
  4. Thursday- Creamy Pasta with Roasted Mushrooms and Leaks
  5. Friday- Night out or check out these Baked Parmesan Garlic Chicken Wings

Scroll down to get the recipes!

Turkey Patties with Tzaziki Sauce and Cucumber/Tomato Salad

These turkey patties topped with creamy tzaziki sauce and cucumber/tomato salad are super simple and delicious. You can make the tzaziki sauce and prep the turkey patties the night before on Sunday, so the next day all you have to do is to sear them quickly and finish them in the oven. This will cut the cooking time by half on Monday.

Turkey Patties with Tzaziki Sauce


Stir-Fried Eggplant with Shrimp, Edamame and Soba Noodles

When using a wok or a skillet to stir fry, heat the pan over the highest heat possible. Eggplant is spongy and sucks up a lot of liquid while cooking. Don’t add more oil to the pan, just continue to sear and stir until the eggplant as well cooked.

Stir-Fried Eggplant with Shrimp, Edamame and Soba Noodles


Greek Chicken Salad with Feta Cheese Dressing

A perfect Greek Chicken Salad with cucumbers, tomatoes, avocado, hard boiled egg and an additive feta cheese dressing. This salad is ready in less than 30 min.

Greek Chicken Salad with Feta Cheese Dressing


Creamy Pasta with Roasted Mushrooms and Leaks

When roasted rather than sautéed, mushrooms retain their moisture and become slightly caramelized. Pair with a glass of red wine!

Creamy Pasta with Roasted Mushrooms and Leaks


Turkey Patties with Tzaziki Sauce and Cucumber/Tomato Salad

  • Servings: 4
  • Difficulty: easy
  • Print


Tzatziki Sauce: ( can be done 1 day in advance)

  • 1 cup Greek-style (2% or nonfat) yogurt
  • 1 cup English hothouse cucumber or Persian cucumber, grated
  • 3 tablespoons chopped fresh dill
  • 1 tablespoon chopped fresh mint
  • 2 tablespoons fresh lemon juice plus additional for drizzling
  • 2 tablespoons chopped shallots

Turkey Patties: ( prep turkey patties the night before, store in the fridge and cook the next day)

  • 1.5 lb ground turkey
  • 4 green onions, thinly sliced
  • 1 large egg
  • 1/3 cup bread crumbs
  • 3 tbs chopped cilantro
  • 2 garlic clove, minced
  • 1 1/2 tsp ground cumin
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • Pinch cayenne pepper
  • Oil for searing
  • Flat bread for serving

Cucumber+ Tomato Salad:

  • 1 cup Cucumber, chopped
  • 2 cups tomato, sliced
  • 2 tbs olive oil
  • squeeze of fresh lemon juice
  • 1 tbs fresh dill
  • Salt, pepper to taste


  1. Tzatziki sauce: Mix Greek-style yogurt, cucumber, mint, dill, 2 tablespoons lemon juice and shallots; season tzatziki generously with salt and pepper. Chill.
  2. Preheat oven to 425.  In a large bowl, combine turkey, green onions, egg, cilantro, garlic, cumin, salt, pepper, and cayenne pepper. Mix with your hands and then shape into patties (~1/2 cup).
  3. Pour enough oil into a large frying pan to form a layer about 1/16 inch on the pan bottom. Heat over medium heat until hot, then sear the patties in batches on all sides. Cook each batch for about 4 minutes, adding oil well as needed until golden brown. Carefully transfer the seared meatballs to a baking sheet lined with waxed paper and place it in the oven for 5 to 7 minutes, or until just cooked through. Serve with Flat Bread, Tzatziki Sauce and Cucumber Tomato salad.

Stir-Fried Eggplant with Shrimp, Edamame and Soba Noodles

  • Servings: 4
  • Difficulty: easy
  • Print


  • 1 tablespoon white miso paste
  • 2 tablespoons peanut butter
  • 1 3 inch piece of fresh ginger peeled and grated
  • 1 garlic, minced or grated
  • 1 tablespoon honey
  • zest and juice of lime
  • Juice of one orange
  • 1 tablespoons toasted sesame oil
  • 2 tablespoons low-sodium soy sauce
  • 1/2 teaspoon red pepper flakes or to taste

Stir-Fried Ingredients:

  • 1/2 pound large shrimp, shelled and deveined
  • 4 cups Japanese eggplant, sliced on the bias into 1/2 inch pieces ( about 3-4 eggplants if small)
  • 2 carrots, peeled
  • 1 cup edamame, thawed
  • 1 package 8 ounces soba noodles
  • 2 green onions, thinly sliced
  • 1/4 cup fresh cilantro, chopped
  • 2 tablespoons toasted sesame seeds, for garnish


  1. Cook the soda noodles until al dente, rinse with cold water and drain. Set aside.
  2. Heath a wok or skillet over high heat. Add the oil. When hot at the eggplant and carrots. Let the vegetables sear for a moment then stir fry by tossing them with the wooden spatula for 3 to 5 minutes. Add edamame and cook for another minute. Transfer veggies to a plate.
  3. Add shrimp and sear over high heat, turning once for about 3 minutes. Add veggies, cooked soba noodles and the dressing. Sprinkle with green onions, cilantro and sesame seeds. Serve immediately.

Greek Chicken Salad with Feta Cheese Dressing

  • Servings: 4
  • Difficulty: easy
  • Print


  • 1 lemon, juiced
  • 2 tablespoons extra-virgin olive oil
  • 1/2 teaspoon dried oregano
  • Salt, pepper
  • 4 small boneless skinless chicken breasts, about 1 lb

Feta Cheese dressing:

  • 1/4 cup feta cheese
  • 1/4 cup yogurt
  • 2 tbs fresh lemon juice
  • 1 tbs honey or to taste
  • 1/4 cup fresh orange juice
  • 1 tbs mustard
  • 2 tbs olive oil
  • 1/4 cup fresh herbs (parsley or dill or basil, or all)
  • Sal, pepper to taste


  • 6-8 cups romaine lettuce
  • 1/2 English cucumber, peeled, cut in 1/2 lengthwise, then cut into 1/2-inch chunks
  • 1 cup cherry tomatoes, halved
  • 4 boiled eggs
  • 1-2 avocado, sliced
  • 1/2 cup pitted kalamata olives, coarsely chopped (optional)
  • 1/4 cup crumbled feta cheese
  • 1/4 cup almonds, chopped


  1. To marinate the chicken: In a large dish, combine the lemon juice, olive oil, oregano, salt, and pepper and mix together. Add the chicken breasts to the dish and rub both sides in the mixture. Cover the dish with plastic wrap and let marinate in the refrigerator for at least 30 minutes or overnight.
  2. To make the dressing: Combine all the ingredients in a resealable container and whisk vigorously. Refrigerate until ready to serve, and then bring to room temperature before tossing salad.
  3. Assemble the salad: Cut the lettuce into 1-inch strips and place in a bowl that is large enough to hold all the salad ingredients comfortably. Scatter cucumbers, tomatoes,avocado, olives if using, boiled eggs, feta and almond nuts over the top.
  4. To cook the chicken: Heat a skillet or grill pan over high heat. Add oil to the pan. Add the chicken breasts and cook, turning once, until well browned, about 4 to 5 minutes on each side or until cooked through.
  5. Let the chicken rest on a cutting board for a few minutes before slicing it into thin strips. Toss salad just before serving and add chicken out on top.

Creamy Pasta with Roasted Mushrooms and Leaks

  • Servings: 4
  • Difficulty: easy
  • Print


  • 1 lb mushrooms (crimini, button, or mix), cleaned and sliced
  • 3 tablespoons olive oil, divided
  • 2 leaks, white and light green parts, cleaned and sliced into half moons
  • 2 garlic clove, minced
  • 1/2 cup dried wine or vegetable stock or chicken stock
  • 1 cup heavy cream
  • 2 teaspoons fresh thyme leaves or 1/2 teaspoon dry thyme
  • 1/2 teaspoon red pepper flakes
  • Pinch nutmeg
  • 1 lb spaghetti
  • 3/4 +1/4 cup freshly grated Parmesan cheese
  • Zest of one lemon
  • 1/4 cup fresh parsley, chopped
  • Salt, pepper to taste


  1. Preheat to 400°. Line a baking sheet with parchment pepper. Toss together all of the mushrooms with 2 tablespoons oil, 1/2 teaspoon salt and 1/4 tsp pepper.
  2. Arrange the seasoned mushrooms in the single layer on the prepared baking sheet. Bake for 12 to 15 minutes, until soft, lightly browned and beginning to become crisp.
  3. While mushrooms are roasting, bring a large pot of salted water to boil. Add the spaghetti and cook until al dente according to the package directions. Drain and reserve 1 1/2 cup of the pasta water.
  4. While the spaghetti is cooking, add oil in the large skillet over medium high heat. Once hot add the leaks and garlic, and a pinch of salt. Cook stirring infrequently to get brown bits for about 8 to 10 minutes.
  5. And the mushrooms, then add wine or stock and stir for another minute. Cook for another two minutes to reduce. Add the cream, thyme, red paper flakes and the nutmeg.
  6. Add 3/4 cup of the pasta water, 3/4 cup of the Parmesan cheese, lemon zest, and noodles and toss to coat. Add more pasta water if needed.
  7. Sprinkle with parsley and serve immediately with more Parmesan cheese.

12 thoughts on “Meal planner – Week 1

  1. I need to do this Olga, I really need some structure in my diet. Everything sounds delicious and healthful. I think if I planned, shopped for and made meals like this I would be less likely to overeat.

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