WEEKLY

MEAL

PLAN

B Y B R I T N E E K E N T

W E E K J U L Y 2 7 - A U G 3 R D 2 0 2 0

W W W . B R I T K E N T . C O M

Hi, I’m Brit! I’m passionate about all things wellness, and believe that what we

eat directly fuels our body and determines how we feel! I want you

all to live happier and healthier lives by eating good, nutritious

meals. I’ve found that meal planning is crucial to making healthy

food choices, but it takes time and lots of work to have a meal plan

and grocery list together every week! I wanted to take that work

away for you, by providing you every week with healthy meals that

we are making at our home too, that also taste delicious!

Thank you for being a part of our meal plan group, and make sure to

join the Facebook group that is exclusive to this community! I can’t

wait to hear how much you love these meals.

Now let’s get cookin’!

WEEKLY MEAL SCHEDULE

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Tilapia with Cauliflower Mash

Sweet Potato Hash

Steak Bibimbap Korean Bowls

Peach Almond Salad with Homemade Dressing

Red Mango Curry

Honey Lime Chicken Burritos

Breakfast Cookies

Date Night

Sunday

Bonus

GROCERY LIST

VeggiesRed onion, 1

Cilantro, 1 bunch

Red bell pepper, 1

Garlic, 9 cloves

Zucchini, 2

Mushroom, 8 ounces

Sweet Potatoes, 2

Cucumber, 1

Parsley, 1 bunch

Cauliflower, 1 head

Russet Potatoes, 2

Green peas, 1/2 cup

Spinach, 20 ounces

Bean sprouts, 1 bunch

Carrots, 5

Yellow Bell Pepper, 1

Yellow Onion, 2

PackagedHoney

Avocado or olive oil

Uncooked tortillas, 8

Brown Jasmine Rice, 7 cups

Coconut oil

Maple syrup

Coconut milk, 1 can (full fat)

Eggs, 10

Unsweetened coconut

shavings

Unsalted Raw Cashews, 1/4

cup

Pecans, ½ cup

Chicken broth

Oats, 2 cups

Red curry paste (Thai

Kitchen is my fave brand)

Vegenaise (healthy mayo)

Almond milk

Gochujang Chili paste (I got

mine at whole foods)

FruitsLime, 4

Lemons, 2

Tomatoes, 5

Bananas, 2

Mangos, 2

Peaches, 3

Avocado, 1

GROCERY LIST

DairyMeatsButter, 1 stick

Parmesan cheese, ¼ cup

Mozzarella cheese, ¼ cup

Goat cheese crumbles, 1/2

cup

Ground Turkey, 1 lb

Chicken Breast, 2 lbs

Beef round top steak, 1 lb

Rotisserie chicken, 1/2 lb

Sea salt

Pepper

Cumin

Oregano

Liquid Aminos

Coconut sugar

Garlic powder

Red Pepper Flakes

Chili Powder

Cinnamon

Turmeric

Rosemary

Thyme

Dill

Packaged continued:

Balsamic Vinegar

Sliced Almonds, 1/2 cup

Dijon Mustard

Seasoning

HAPPIER AND

HEALTHIER LIFE

Peach Almond Salad with Homemade Dressing

Tilapia:

2 1/2 tbsp of butter (softened)

¼ cup parmesan cheese

1 tbsp lemon juice

1 tbsp mayo (or a healthy mayo like Veganaise)

1 tsp dill

½ tsp of oregano

½ tsp of thyme

2 lbs tilapia, thawed

Salt and pepper to taste

Cauli Mash:

1 head cauliflower, chopped

2 russet potatoes, chopped

1 tsp garlic powder

2 tbsp butter

1-2 tbsp almond milk

Salt and pepper to taste

Tilapia:

Turn oven on broil. Place the thawed tilapia fillets on tin foil in the oven for 3 min.

In a bowl mix all the ingredients minus the

tilapia.Remove tilapia from the oven. Pour ¼ of

the mixture over the cooked side of tilapia then

flip and pour the rest of the mixture over the uncooked side of the tilapia.

Put back into the oven for 5 min or until parmesan

cheese is a little crispy. Make sure not to over cook so double check your fish at about 3.5 min.

Cauli Mash:

Boil cauliflower for 10 min. Add potatoes to boiling water with cauliflower for another ten minutes. Strain out the water and add to a bowl. Mix with a mixer until it turns to a mashed potato substance.

Add the remaining ingredients and mix more to

your desired consistency. Salt and pepper to taste!

I N G R E D I E N T S D I R E C T I O N S

T O T A L T I M E 4 5 M I N | S E R V I N G S 4

TILAPIA + CAULI MASH

M O N D A Y

2 tbsp avocado oil

1 lb lean ground turkey

1 tsp garlic clove, minced

½ cup onion, diced

½ cup yellow pepper, diced

1 ½ cup sweet potatoes, diced

1 tsp rosemary

½ tsp oregano

½ tbsp chili powder

Salt and pepper to taste

Sprinkle of red pepper flakes (optional)

¼ cup shredded mozzarella cheese (optional)

Fresh parsley for garnishing

In a cast iron or any skillet heat avocado oil over

medium heat. Add ground turkey and garlic,

stirring occasionally. Cook for about 10 min. Add

onion, yellow pepper and cook until onions are

translucent. Add the rest of the seasoning.

Add the sweet potatoes and cover the skillet to

cook until they are tender. Don’t forget to stir

occasionally. If necessary add more avocado oil or

a little bit of water to cook the sweet potatoes.

While the sweet potatoes are cooking preheat the

oven to 400 degrees. Once the sweet potatoes are

tender add mozzarella cheese and place in the oven to melt the cheese! (you can place the cast

iron skillet in the oven directly!) If you don’t have

a cast iron skillet, just cover with a lid and melt on

the stove.

T U E S D A Y

T O T A L T I M E 3 0 M I N | S E R V I N G S 4

SWEET POTATO HASH

I N G R E D I E N T S D I R E C T I O N S

Salad:

10 ounces spinach, washed

3 peaches, sliced

1 avocado, sliced

½ cup sliced almonds

½ cup goat cheese crumbles

½ red onion, thinly sliced

1/2 lb rotisserie chicken,

shredded

Dressing:

¼ cup balsamic vinegar

¼ cup avocado or olive oil

½ tsp dijon mustard

1 tsp honey

2 cloves garlic, minced

Salt and pepper to taste

Dressing:

Put all ingredients for the dressing in a blender

and blend on high until well mixed. Set aside.

Salad:

Toast the sliced almonds on parchment paper

in the oven at 375 degrees for 8 minutes or until

fragrant. Put the spinach in a large bowl and pour

the dressing over top and mix well. Then add all

the other ingredients, mix and serve!

W E D N E S D A Y

T O T A L T I M E 3 0 M I N | S E R V I N G S 4

PEACH ALMOND SALADwith homemade dressing

I N G R E D I E N T S D I R E C T I O N S

Gochujang Sauce:

3 tbsp Gochujang Chili paste

(Whole Foods has it)

1 tbsp liquid or coconut aminos

1 tbsp coconut oil

2 cloves of garlic, minced

The bowl:

3 cups brown jasmine rice

3-4 medium sized carrots, cut into matchsticks

2 zucchini, cut into matchsticks

½ cucumber cut into a

matchsticks

Large bunch of sprouts (optional)

Liquid or coconut aminos to

season

8-10 mushrooms, sliced

6 eggs

10 ounces of spinach

Sesame seeds

½ lb thinly sliced beef round top

steak

1 pinch of crushed red pepper

Cook the rice according to instructions or in the

instant pot. Mix the Gochujang sauce ingredients in a small bowl and set aside. Cut up all veggies

and set aside.

Fill a large saucepan with an inch of water, bring to

a boil. Blanch the carrots, zucchini, bean sprouts and cucumber for about 1 min individually. Use

a slotted spoon to remove from the water and

set aside. Heat 1 tbsp avocado oil or olive oil in

a skillet over medium heat, add mushrooms and

cook until softened. Remove from heat and put

the mushrooms in a bowl. Add the spinach and 1

tablespoon of water and cook until wilted, stirring

constantly. Remove the spinach and season with

1/2 tsp coconut oil and coconut aminos.

Cook the thinly sliced steak in a skillet with some

olive oil, over medium heat about 5 min each

side, then set aside. Fry the eggs, set aside. Lastly

assemble the bowl! Rice, egg in the center and

arrange the veggies and steak around it. Then

serve with the sauce you made at the beginning!

T H U R S D A Y

T O T A L T I M E 1 H O U R | S E R V I N G S 4

STEAK BIBIMBAP Korean bowls

I N G R E D I E N T S D I R E C T I O N S

1 ½ tbsp coconut oil

1 tbsp red curry paste

2 ripe mangos, diced

1 medium yellow onion, minced

2 tbsp garlic, minced

1 tsp ground turmeric

3 tsp liquid or coconut aminos

1 can full fat coconut milk

3 tbsp coconut sugar

¼ tsp sea salt

1 red bell pepper, cut into strips

½ cup sugar snap peas, chopped

in half

¼ cup carrots, chopped

¼ cup salted or raw cashews,

roasted

1 medium lemon, juiced

2-3 cups brown jasmine rice

Cook your rice according to directions or in an

instant pot and set aside.

Heat a large skillet over medium heat. As soon as

it is hot add coconut oil, pepper, garlic, ginger,

and yellow onion. Stir frequently for about 2-3

min while sauteing and add a pinch of salt. Mix in the red curry paste and cook for 2 more minutes.

Add coconut sugar, coconut milk, fill the coconut milk can with water and add that, coconut

aminos, turmeric, and sea salt. Bring it to a

simmer. While it is simmering, add peas, carrots,

and red pepper. Be sure to reduce the heat to

medium low. Continue to stir occasionally and

cook for 5-10 more min, until the peppers and

peas begin to soften. Once the curry is well

seasoned and the carrots, peas and peppers are

soft, add the cashews, mangos, and lemon juice.

Have all of that simmer for 3-4 more minutes

over the medium low heat. Serve over rice! Add

cilantro for garnish. It is even better the next day!

:)

F R I D A Y

T O T A L T I M E 4 5 M I N | S E R V I N G S 4

RED MANGO CURRY

I N G R E D I E N T S D I R E C T I O N S

Chicken: 1 lb cooked chicken,

shredded

4 tbsp honey

3 tbsp fresh lime juice

1 tbsp avocado oil

2 tsp chili powder

¼ tsp garlic powder

¼ tsp salt

8 uncooked flour tortillas

Cilantro lime rice:

1 tbsp avocado oil

1 ¼ cup brown jasmine rice

2 ¼ cup chicken broth

¾ tsp salt

¼ tsp pepper

1 lime, squeezed

¼ cup cilantro, chopped

¼ tsp cumin + garlic powder

Pico: 5 tomatoes, diced

½ red onion, diced

1 lime, juiced

¼ cup cilantro, chopped

S U N D A Y

T O T A L T I M E 1 H O U R | S E R V I N G S 4

Chicken:

Add all ingredients in a large bowl and let chill

for 1 hour.

Rice:

Heat a skillet or medium saucepan and add the

oil and rice letting the rice cook for 1-2 min. Add

remaining ingredients for rice and bring to boil.

Reduce heat, let stand covered for 10 min. Fluff

with fork and serve.

If you have a rice cooker or instant pot add all the

ingredients and cook!

Pico:

Add all of it into a medium sized bowl and enjoy! It is even better the next day :)

Cook the tortillas and then add your rice, chicken

and pico to the burritos, wrap up and enjoy!

HONEY LIME CHICKENburritos

I N G R E D I E N T S D I R E C T I O N S

1 ½ cups oats

1 cup shredded coconut

½ cup pecans

2 tsp cinnamon

½ tsp salt

4 eggs

½ cup ripe banana, mashed

½ cup coconut oil

¼ cup honey

Preheat oven to 350 and line a baking sheet with

parchment paper. In a large bowl mix all the

ingredients and stir thoroughly.

Roll into big golf balls and add to the baking sheet

about 2 inches apart and cook for 16-20 min! So

good throughout the week!

B O N U S

T O T A L T I M E 3 0 M I N | S E R V I N G S 4

BREAKFAST COOKIES

I N G R E D I E N T S D I R E C T I O N S