An Easy Weeknight Meal Plan, Edition 3
I planned your week for you, with a printable menu + shopping list inside.
Happy New Year! May 2026 be a beautiful year full of cherished memories, achievements and insights!
To get off to a healthy start, I’ve put together this meal plan for you. It’s not just about dieting and detoxing after the holidays, but rather about taking it easy and incorporating more vegetables and quality proteins into our diet to boost our spirits before we all go back to work, school and kindergarten. On Monday, the dish features salmon, which is a great natural source of omega-3. On Tuesday, my favorite green cabbage takes centre stage as one of the most affordable sources of fibre. Wednesday is pasta day, with a shrimp dish and a “secret spice” story that I had to uncover. Thursday’s recipe is for chicken, said to inspire marriage proposals, while Friday’s offering is a lighter version of Italian “al ragu” sauce, accompanied by my favorite crispy and delicious fennel and green apple salad.
Printable Menu Card (PDF):
THE SHOPPING LIST
This week’s shopping list is organized in one simple PDF you can download and print.
Each ingredient has a small emoji next to it so you instantly know which recipe it belongs to.
The plan serves 3–4 people, but feel free to scale up or down.
Download the list, print it, or keep it on your phone while shopping. I hope it makes your week feel lighter and your dinners easier.
Printable shopping list (PDF):
THE MEAL PLAN
MONDAY: Baked salmon & Green beans
This is an easy way to bake salmon in just 15 minutes, accompanied by some delicious sautéed green beans. Light, elegant, and perfect for a Monday night.
TUESDAY: Cabbage & Eggs bake
This dish could also be called a flourless pie. The unique flavor of the cabbage, braised with spices and vegetables, makes this bake taste even better than regular meat pies. A cozy, satisfying dinner that feels both simple and special.
WEDNESDAY: Pasta with Shrimps, Garlic & Cream
A comforting family dish with a delicious sauce made from shrimps, garlic and cream – a combination that never disappoints. It’s quick to make, rich in flavor, and always a favorite at the table.
THURSDAY: Marry Me Chicken + Riz Pilaf
A dish with a mysterious name and an intriguing backstory, said to have won hearts around the world with its irresistible sauce and simple elegance. See the French “riz pilaf” recipe in the notes.
FRIDAY: Baked potatoes with the sauce “al ragu”
Served with baked potatoes, this is my take on the classic al ragù sauce, accompanied by my crunchy green treasure: a fennel and green apple salad.
+ Fennel & green apple salad
Preparations
If you’re about to start your working week, this meal plan is designed so that you can prepare the sauces, garnishes and bases in advance. For example, sautéed green beans can be made well in advance and kept in the fridge for up to three days or in the freezer for up to three months to maintain their quality. Simply warm them up on the hob or in the oven. The same goes for the Marry Me chicken and rice pilaf, as well as the prawn sauce: all you need to do is boil some pasta.
You can prepare the cabbage and egg bake and the al ragù dish up to the final stages. After refrigerating or freezing them, warm them up in the oven, sprinkle with cheese and finish under the grill.
Thank you again for cooking with me. I hope this meal plan makes your first week of 2026 feel a little lighter and fills your table with comfort and homemade flavors. I’d love to hear how the week goes for you and which dinner becomes the favorite in your home. 💛
XO,
Sophie
Couldn't download rizal pilaf
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