September 15th to 21st, 2025
Monday: Roast Chicken & Roasted Parmesan Green Beans
Macros for chicken: Serving: 1 /4 chicken, no skin, Calories: 322 kcal, Carbohydrates: 5 g, Protein: 55 g, Fat: 8 g, Saturated Fat: 2 g, Cholesterol: 177 mg, Fiber: 1 g, Sugar: 2 g
Link: https://www.skinnytaste.com/roast-chicken-with-rosemary-and-lemon/#recipe
Macros for Green Beans: Serving: 1 cup, Calories: 55 kcal, Carbohydrates: 6.5 g, Protein: 2.5 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 1.5 mg, Sodium: 37 mg, Fiber: 3 g
Link: https://www.skinnytaste.com/roasted-parmesan-green-beans/#recipe
Tuesday: Sticky Baked Chicken with Apricot, Lemon & Sage & Maple Soy Glazed Roasted Brussels Sprouts, Butternut Squash & Bacon
Macros for chicken: Serving: 2 drumsticks, Calories: 307 kcal, Carbohydrates: 13.5 g, Protein: 40 g, Fat: 9.5 g, Saturated Fat: 2 g, Cholesterol: 193.5 mg, Sodium: 531.5 mg, Fiber: 0.5 g, Sugar: 11 g
Link for chicken : https://www.skinnytaste.com/sticky-baked-chicken-with-apricot-sage/#recipe
Macros for brussels & butternut squash: Serving: 1 cup, Calories: 178 kcal, Carbohydrates: 27 g, Protein: 8 g, Fat: 5.5 g, Saturated Fat: 1 g, Cholesterol: 3 mg, Sodium: 545 mg, Fiber: 6 g, Sugar: 11 g
Wednesday: Pork Milanese with Kale Apple Salad & Roasted Parmesan Delicata Squash
Macros for pork and salad: Serving: 1 cutlet & 1 1/2 cups salad, Calories: 323 kcal, Carbohydrates: 20 g, Protein: 32.5 g, Fat: 12.5 g, Saturated Fat: 2 g, Cholesterol: 110 mg, Sodium: 708.5 mg, Fiber: 5.5 g, Sugar: 8.5 g
Link: https://www.skinnytaste.com/pork-milanese-with-kale-and-apple-salad/#recipe
Macros for delicata squash: Serving: 1 /2 squash, Calories: 232 kcal, Carbohydrates: 30.5 g, Protein: 7.5 g, Fat: 11 g, Saturated Fat: 3.5 g, Cholesterol: 10 mg, Sodium: 383 mg, Fiber: 9 g, Sugar: 0.1 g
Link: https://www.skinnytaste.com/parmesan-crusted-delicata-squash/#recipe
Thursday: Chili
Macros for chili with no toppings: Serving: 1 cup, Calories: 295kcal, Carbohydrates: 26g, Protein: 29g, Fat: 9g, Saturated Fat: 3g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 5g, Trans Fat: 1g, Cholesterol: 62mg, Sodium: 660mg, Potassium: 1084mg, Fiber: 7g, Sugar: 8g
Link: https://thecozycook.com/easy-chili-recipe/#wprm-recipe-container-43592
Friday: Pumpkin Skillet Lasagna & Salad
Macros for pumpkin lasagna: Serving: 1 ½ cups, Calories: 483 kcal, Carbohydrates: 55.5 g, Protein: 32 g, Fat: 15.5 g, Saturated Fat: 6 g, Cholesterol: 67.5 mg, Sodium: 1039.5 mg, Fiber: 6 g, Sugar: 6.5 g
Link: https://www.skinnytaste.com/pumpkin-lasagna-skillet/#recipe
Saturday: Dinner Out
Sunday: Detroit Style Pizza & Steamed Artichokes
Macros for pizza: 1 slice, 795 calories, 41g fat, 77g carbs, 33g protein, 6g fiber, 13g sugar
Tip: You can lower the calories and macros by adjusting the amounts of toppings you use
Link for pizza: https://www.seriouseats.com/detroit-style-pizza-recipe
Macros for artichoke: Serving: 1 whole artichoke, Calories: 64, Fat: 0.4g, Sodium: 72mg, Carbohydrates: 14g, Fiber: 7g, Sugars: 1.2g, Protein: 3.5g
Tip: You can boil or steam your artichokes. I choose to steam them in my instapot! I place two artichokes in the instapot, stem side up, with a few cups of water and cook on high pressure.
Small artichokes - 10 minutes
Medium Artichokes - 15 minutes
Large artichokes - 25 minutes
Quick release and they should be perfectly cooked. You can tell they are done if a knife easily pierces the stem. You can eat your artichokes with melted butter, a lemon mayo aioli or simply just mayo.
Link to download PDF of the Weekly Menu & Grocery List:
https://drive.google.com/file/d/10H1__sRov6tTjtZ2_FiBFoYRV0TdZ-Yu/view?usp=share_link
