Ingredients:

  • 2 medium red onions (approximately 400g), finely diced
  • 4 cloves garlic, minced
  • 1 large lemon
  • 4 tbsp extra virgin olive oil (60 ml)
  • 1 tbsp dried oregano (10g)
  • 1 tbsp dried thyme (10g)
  • Salt and freshly ground black pepper to taste
  • 2 boneless, skinless chicken breasts (approximately 300g)
  • 1/2 cup cooked quinoa (approximately 90g)
  • 1/2 cucumber (approximately 150g), diced
  • 1/2 cup cherry tomatoes (approximately 100g), halved
  • 1/4 cup crumbled feta cheese (approximately 30g)
  • Fresh mint leaves, chopped, for garnish
  • 1 tbsp lemon juice (15ml)
  • 1 cup green lentils (approximately 200g), rinsed
  • 4 cups vegetable broth (approximately 950ml)
  • 1 carrot (approximately 100g), diced
  • 1 celery stalk (approximately 75g), diced
  • 1 (14.5-ounce) can diced tomatoes, undrained (approximately 400g)
  • 1 bay leaf
  • A dollop of Greek Yogurt
  • 2 salmon fillets (approximately 300g)
  • 1 red bell pepper (approximately 150g), chopped
  • 1 zucchini (approximately 200g), chopped
  • 1 yellow squash (approximately 200g), chopped
  • Fresh parsley, chopped, for garnish
  • 1 cucumber (approximately 300g), chopped
  • 1 pint cherry tomatoes, halved (approximately 250g)
  • 1 red onion, thinly sliced (approximately 150g)
  • 1 green bell pepper, chopped (approximately 150g)
  • 1/2 cup Kalamata olives (approximately 85g), pitted
  • 4 oz feta cheese, cubed (approximately 115g)
  • 1 (15-ounce) can chickpeas, drained and rinsed (approximately 425g)
  • Greek Salad Dressing (store bought or homemade)
  • Leftover cooked chicken breast from Day 1 (approximately 150g)
  • 2 wholewheat pitas
  • Tzatziki sauce (store bought or homemade)
  • Lettuce and Tomato
  • 1 pound of wholewheat pasta
  • Leftover vegetables from day 3 salmon with roasted vegetables.
  • 1/2 cup of grated parmesan cheese
  • 1 crusty bread roll

Instructions:

  1. Prep the Aromatics (Sunday Prep): Sauté diced red onion and minced garlic in olive oil until softened and fragrant. Season with oregano, thyme, salt, and pepper. Divide into portions to use throughout the week. Squeeze all the juice from lemon, and divide into portions.
  2. Day 1: Lemony Grilled Chicken & Quinoa Salad: Marinate chicken breasts with lemon juice, a portion of the onion-garlic mixture, salt, and pepper. Grill chicken until cooked through. Combine cooked quinoa, diced cucumber, cherry tomatoes, feta cheese, and the remaining onion-garlic mixture. Top with sliced grilled chicken and garnish with fresh mint.
  3. Day 2: Hearty Lentil Soup: In a large saucepan, sauté carrot, celery, and remaining onion-garlic mixture. Add lentils, vegetable broth, diced tomatoes, and bay leaf. Bring to a boil, then reduce heat and simmer until lentils are tender. Season to taste. Add dollop of greek Yogurt
  4. Day 3: Salmon with Roasted Vegetables: Toss chopped bell pepper, zucchini, and yellow squash with olive oil, salt, and pepper. Roast on a baking sheet until tender. Season salmon fillets with salt, pepper, and remaining lemon juice. Bake or pan-fry salmon until cooked through. Serve salmon with roasted vegetables and garnish with fresh parsley.
  5. Day 4: Greek Salad with Chickpeas: In a large bowl, combine cucumber, cherry tomatoes, red onion, green bell pepper, Kalamata olives, feta cheese, and chickpeas. Dress with Greek salad dressing.
  6. Day 5: Chicken Souvlaki Bowls: Slice or dice cooked chicken breast. Warm pita bread. Assemble bowls with lettuce, tomato, tzatziki and chicken breast.
  7. Day 6: Pasta with Roasted Vegetables: Cook pasta according to package directions. Combine the rest of the roasted vegetables from day 3 and mix with pasta. Serve with grated parmesan.
  8. Day 7: Lentil Soup (Leftovers): Reheat leftover lentil soup and serve with a crusty bread roll.