October 6th to 12th, 2025

Monday: Miso Glazed Salmon Rice Bowls

Macros: Serving: 1 bowl, Calories: 625 kcal, Carbohydrates: 58.2 g, Protein: 47 g, Fat: 27.3g, Saturated Fat: 4.5 g, Cholesterol: 86.9 mg, Sodium: 166.8 mg, Fiber: 2.1 g, Sugar: 17.6 g

Link: https://allthehealthythings.com/miso-glazed-salmon-rice-bowls/

Tuesday: Buffalo Chicken Stuffed Spaghetti Squash

Macros: Serving: 1/4 of recipe, Calories: 308 kcal, Carbohydrates: 13 g, Protein: 36 g, Fat: 14 g, Saturated Fat: 3 g, Sodium: 582 mg, Fiber: 3 g, Sugar: 6 g

Link: https://therealfooddietitians.com/buffalo-chicken-stuffed-spaghetti-squash/

Wednesday: Creamy Cajun Shrimp Pasta

Macros: Serving 2 cups, Calories 492 kcal, Fat: 20g, Sat fat: 9g, Carbs: 57g, Fiber: 15g, Sugar: 6g, Protein: 22g, Sodium: 880mg

Link: https://dishingouthealth.com/creamy-cajun-shrimp-pasta/#wprm-recipe-container-13086

Thursday: Beef Stew

Macros: Serving: 1/6 of recipe, Calories: 370 kcal, Carbohydrates: 40.4 g, Protein: 32.3 g, Fat: 9.9 g, Saturated Fat: 2.8 g, Cholesterol: 74.8 mg, Sodium: 1794.5 mg, Fiber: 6.7 g, Sugar: 10 g

Link: https://allthehealthythings.com/whole30-beef-stew-stove-top-slow-cooker/#tasty-recipes-5537-jump-target

Friday: Chicken Scarpariello

Macros: Serving: 1 piece chicken and 1 cup vegetables, Calories: 283 kcal, Carbohydrates: 9 g, Protein: 32 g, Fat: 12 g, Saturated Fat: 0.7 g, Sodium: 465 mg, Fiber: 3 g, Sugar: 1 g

Link: https://www.skinnytaste.com/skinny-chicken-scarpariello/#recipe

Saturday: Dinner Out

Sunday: Mini Bell Pepper Loaded Turkey “Nachos”

Macros: Serving: 7 nachos, Calories: 187 kcal, Carbohydrates: 6.5 g, Protein: 18 g, Fat: 11 g, Saturated Fat: 4.5 g, Cholesterol: 62 mg, Sodium: 418 mg, Fiber: 1 g, Sugar: 0.5 g

Link: https://www.skinnytaste.com/mini-bell-pepper-loaded-turkey-nachos/#recipe

Link to download PDF of the Weekly Menu & Grocery List:

https://drive.google.com/file/d/1OMTkbDvUwGOqRz-FHdM7zsRxg7Bu9WmX/view?usp=sharing