September 22nd to 28th, 2025
Monday: Thai Inspired Coconut Cod over Rice
Macros for cod: Serving: 1cod fillet with sauce | Calories: 362kcal | Carbohydrates: 10.5g | Protein: 27g | Fat: 23g | Saturated Fat: 13g | Sodium: 680mg | Fiber: 1g | Sugar: 6g
Link: https://dishingouthealth.com/thai-coconut-cod/#wprm-recipe-container-30964
Macros for Jasmine Rice: Serving: 1 cup cooked (142g) 210 Calories, 46g total carbs, 0g fat, 4g protein, Fiber 1 g
Tip: I prefer Jasmine rice and use the frozen organic brand from Trader Joe’s. I heat it in the microwave in a glass bowl (I don’t steam it in the bag). I heat it for four minutes and it comes out perfect.
Tuesday: Grilled Rosemary Lamb Chops & Roasted Delicata Squash
Macros for lamb: Serving: 2 chops, Calories: 232 kcal, Carbohydrates: 4 g, Protein: 30 g, Fat: 10 g, Saturated Fat: 4 g, Cholesterol: 91 mg, Sodium: 458 mg, Fiber: 0.5 g, Sugar: 1 g
Link for lamb: https://www.skinnytaste.com/grilled-rosemary-lamb-chops-4-ww-pts/
Macros for delicata squash: Serving: 1 /2 cup (1/2 squash), Calories: 177 kcal, Carbohydrates: 24 g, Protein: 3.5 g, Fat: 9g, Saturated Fat: 1 g, Sodium: 219 mg, Fiber: 4 g, Sugar: 9.5 g
Link: https: //www.skinnytaste.com/roasted-delicata-squash/#recipe
Wednesday: Thai Shrimp Noodle Salad
Macros: Serving: 1bowl | Calories: 440kcal | Carbohydrates: 38g | Protein: 16g| Fat: 25g | Saturated Fat: 1.5g | Sodium: 710mg | Fiber: 1g | Sugar: 9g
Link: https://dishingouthealth.com/thai-shrimp-noodle-salad/
Thursday: Lasagna Soup
Macros: Serving: 1 1/3 cup, Calories: 292 kcal, Carbohydrates: 29.5 g, Protein: 22.5 g, Fat: 10 g, Saturated Fat: 9.5 g, Cholesterol: 63.5 mg, Sodium: 747.5 mg, Fiber: 4 g, Sugar: 2.5 g
Link: https://www.skinnytaste.com/lasagna-soup/#recipe
Friday: Apple Cider Braised Chicken Thighs
Macros for pumpkin lasagna: Serving: 1 thigh, Calories: 489 kcal, Carbohydrates: 8.9 g, Protein: 33.8 g, Fat: 34.6 g, Saturated Fat: 9.2 g, Cholesterol: 212.4 mg, Sodium: 328.8 mg, Fiber: 1.2 g, Sugar: 3.1 g
Link: https://allthehealthythings.com/apple-cider-braised-chicken-thighs/
Macros for russet potato: Serving: 100g, Calories 88kcal, Carbs 21.2g, Fiber 2.1g, Sugars 0.8g, Fat 0.1g, Protein 2.1g
Tip: for cooking a potato, preheat your oven to 425 F, scrub your potato clean, pierce it with a fork 6-8 times all over, you can oil and season it with olive oil and salt or leave it plain (adjust your macros accordingly, if you choose to oil it), you can bake it directly on the oven rack for crispy skin or wrap and cover it with foil, bake for 50-60 minutes
Saturday: Dinner Out
Sunday: Rigatoni all’Amatriciana & Salads
Macros for pasta: Recipe makes from servings, approximate serving: 1.75-2 cups, 685kcal, 92g carbs, 28g protein, 24g fat, 8g fiber
Tip: I used chat gpt to estimate the macros for this recipe since the creator did not provide any. I used the Maestri brand of Guanciale which greatly reduces the fat in each serving because it is a leaner Guanciale than generic brands. I also used Mezzi Rigatoni from Barilla.
Link: https: //erinobrien.life/rigatoni-allamatriciana/
Link to download PDF of the Weekly Menu & Grocery List:
https://drive.google.com/file/d/1UTIq1eOyyXJSC32dBzKQJhVQsn_6u8zQ/view?usp=sharing
