Meal Plan, Week Of Nov 19

DAY 1
Roasted Butternut and Quinoa Salad

Pizza Mac

Orange Cranberry Spread

DAY 2
Roasted Butternut and Quinoa Salad (Leftovers)

White Bean and Sage Soup

with dressing croutons

Pumpkin Pie
with date nut crust

DAY 3
Pizza Mac (Leftovers)

Sweet Potato and Corn Tacos

with cranberry salsa

Orange Cranberry Spread (Leftovers)

DAY 4
White Bean and Sage Soup (Leftovers)
with dressing croutons

Dinner Loaf

Pumpkin Pie (Leftovers)

with date nut crust

DAY 5
Dinner Loaf (Leftovers)

Sweet Potato and Corn Tacos (Leftovers)

with cranberry salsa

Chocolate-Baked Bananas
Roasted Butternut and Quinoa Salad

30 min, 4 servings - 2 for Day 1, 2 for Day 2

This dreamy autumn salad hits all the right sweet, tart, crunchy, and tender notes—you can even swap in ground
cinnamon for the pumpkin pie spice without compromising on flavor.

Allow about 50 minutes extra to prepare the wild rice and quinoa if you are making this recipe from start to finish
in one day.

GET READY INGREDIENTS

1 FOR THE SALAD
Preheat the oven to 400°F. Line 2 rimmed baking sheets with 2⁄ cup wild rice
3
parchment paper or silicone baking mats. rinsed & drained (≈2 cups cooked)
2 PREPARE RICE 1 1⁄2 cups quinoa
Cook wild rice according to package instructions; drain, if needed. rinsed & drained (≈4 1⁄2 cups cooked)
Let cool.
2 (12-oz) packages fresh diced
BRING IT TOGETHER butternut squash
(≈6 cups)
3 PREPARE QUINOA 4 ounces arugula
Bring quinoa and 3 cups of water to a boil in a saucepan. Reduce torn (≈4 cups)
heat to low, cover, and simmer for 20 minutes. Remove from heat 1 pound grapes
and let cool; fluff quinoa with a fork. halved (≈3 cups)

4 ROAST SQUASH 3 stalks celery

thinly sliced (≈1 cups)
Place squash on prepared baking sheets. Bake squash until
tender, 15 minutes (see tip). sea salt
freshly ground black pepper
5 MAKE VINAIGRETTE
Meanwhile, whisk together all vinaigrette ingredients in a bowl. FOR THE VINAIGRETTE
1⁄ cup cranberry juice
6 ASSEMBLE & SERVE 2

Combine wild rice, quinoa, arugula, grapes, and celery in a large 1⁄ cup apple cider vinegar
4
bowl.
Add squash to salad. Drizzle with vinaigrette and toss to coat. 2 tablespoons pure maple syrup
Season with salt and pepper. Taste and adjust seasoning.
1 teaspoon pumpkin pie spice
(or cinnamon)
Store any leftover dressing in an airtight container in the
refrigerator for up to 5 days. Store any leftover salad in an airtight 1 teaspoon mustard
container in the refrigerator for up to 3 days.
Pizza Mac

35 min, 4 servings - 2 for Day 1, 2 for Day 3

When kids’ hunger attacks, it’s time to call in the Pizza Mac. Pizza, macaroni, marinara… What’s not to love in
this zesty mashup?

1 COOK PASTA INGREDIENTS

Cook macaroni according to package instructions. Drain well in a 12 ounces whole-grain elbow macaroni
colander, reserving about 1 cup of cooking liquid, and set aside. (≈3 cups)
Return pasta to the pot and cover to keep warm. 2 (8-oz) packages button mushrooms
sliced
2 MAKE MAC
Meanwhile, sauté mushrooms, bell peppers, 1 ½ cups of onions, 2 green bell peppers
chopped (≈2 cups)
and oregano in a stockpot over medium heat, stirring occasionally,
until onions start to turn golden brown, 10 minutes. Add water 1 to 2 red onions
chopped (≈2 cups)
2 tablespoons at a time as needed, to keep vegetables from
sticking to pot. Add marinara sauce and simmer for 5 minutes 2 teaspoons dried oregano
more. 1 (24-oz) jar marinara sauce
Stir in cooked macaroni and beans and cook until heated through, (≈2 2⁄3 cups)
a few minutes. Add small amounts of reserved pasta cooking liquid
until you reach desired sauce consistency. Season with black 2 (15-oz) cans cannellini beans
drained & rinsed (≈3 cups)
pepper and mix well. Taste and adjust seasoning.
freshly ground black pepper
3 ASSEMBLE & SERVE
1⁄ cup black or green olives
Sprinkle with remaining red onions, olives, and nutritional yeast, if 4
desired. Serve hot. sliced
nutritional yeast
Store any leftover pasta in an airtight container in the refrigerator (optional)
for up to 3 days.
Orange Cranberry Spread

10 min, 4 servings - 2 for Day 1, 2 for Day 3

So, so simple, but a lively blend of fruit flavors makes this take on cranberry sauce so, so good!

1 MAKE SPREAD INGREDIENTS

Combine all spread ingredients in a saucepan and cook over 2 oranges
medium-low heat until cranberries are tender, 10 minutes. Let cool zested (≈2 tablespoons)
for about 5 minutes, then transfer to a blender and purée until a 2 cups unsweetened applesauce
smooth paste forms.
4 ounces frozen cranberries
2 SERVE (≈1 cups)
Serve chilled or at room temperature with crispbreads. 2 tablespoons pure maple syrup
1⁄ teaspoon pure vanilla extract
Store any leftover spread in an airtight container in the refrigerator 2
for up to 5 days.
8 crispbread crackers
White Bean and Sage Soup with dressing croutons

35 min, 4 servings - 2 for Day 2, 2 for Day 4

The croutons, hearty veggies, and beans mean this soup is perfect for warming up on a cold winter’s day, but the
broth is light enough to make it enjoyable year-round.

1 Preheat the oven to 375°F. INGREDIENTS

2 PREPARE DRESSING CROUTONS 4 slices whole-grain bread
cut into 1-inch cubes
Place bread cubes in a shallow baking pan. Add ½ cup
onions and ½ cup celery. Sprinkle with poultry seasoning; toss to 2 1⁄2 yellow onions
coat. If seasoning does not stick, sprinkle 1-2 tablespoons of water diced, divided (≈2 1⁄2 cups)
at a time over the bread and then toss to coat. Bake until bread is
crisp, 8 to 10 minutes. 6 stalks celery
chopped, divided (≈2 1⁄2 cups)
3 MAKE SOUP
1 teaspoon poultry seasoning
Meanwhile, sauté remaining onions, remaining celery, and sage (if (see tip)
using) in a stockpot over medium heat, stirring occasionally, until
2 tablespoons fresh sage
onions start to turn translucent, 3 to 4 minutes. Add vegetable
(optional) chopped
broth 1 to 2 tablespoons at a time as needed, to keep vegetables
from sticking to pot. Add remaining broth, potatoes, and half of the 6 cups low-sodium vegetable broth
cannellini beans. Bring to a boil. Reduce heat to medium-low and 4 potatoes
simmer, uncovered, until potatoes are tender, 10 minutes. peeled & cubed (≈4 cups)
Puree soup using an immersion blender (or puree in batches in a 4 (15-oz) cans cannellini beans
food processor or high-powered blender; see tip). Return to drained & rinsed (≈6 cups)
stockpot. Add remaining beans and heat through. Season with salt sea salt
and pepper. Taste and adjust seasoning.
freshly ground black pepper
4 SERVE
Serve soup topped with Dressing Croutons and additional fresh
sage, if desired.

Store any leftover soup in an airtight container in the refrigerator for

up to 3 days.
Pumpkin Pie with date nut crust

30 min, 4 servings - 2 for Day 2, 2 for Day 4

Our gently sweetened and spiced spin on this Thanksgiving mainstay—in a simple oat-nut crust—comes together
in a jiffy. This recipe makes one pie; perfect for sharing with friends and family!

GET READY INGREDIENTS

1 FOR THE CRUST
Preheat the oven to 350°F. 2 walnuts
2 PREPARE CRUST 7 cashews
Line an 8-inch pie plate or glass dish with a round piece of 8 almonds
parchment paper. 1⁄
4 cup rolled oats
Pulse walnuts, cashews, almonds, and oats in a food processor
until coarsely ground. Transfer mixture to a mixing bowl, add date 4 teaspoons date paste
paste and vanilla extract, and stir until well combined. You can add you can make your own! (see tip)
1 teaspoon of date paste at a time, until mixture reaches desired 1⁄
2 teaspoon pure vanilla extract
consistency.
Press crust evenly into the bottom and up the side of pie plate.
FOR THE FILLING
BRING IT TOGETHER 1 (15-oz) can pure pumpkin puree
(≈1 1⁄2 cups)
3 BAKE PIE
1⁄ teaspoon ground allspice
Combine pumpkin, allspice, cinnamon, and maple syrup in a bowl 4
(or nutmeg)
and mix well. Transfer filling to prepared pie crust, top with raisins
(if using), and bake for 20 minutes. 1⁄ teaspoon ground cinnamon
4
4 SERVE 3 tablespoons pure maple syrup
Serve pie warm or chilled. 1 tablespoon raisins
(optional)
Store any leftover pie in an airtight container in the refrigerator for
up to 5 days.
Sweet Potato and Corn Tacos with cranberry salsa

35 min, 4 servings - 2 for Day 3, 2 for Day 5

Get your Thanksgiving fix with this dish showcasing some of the fall’s best flavors. Don’t miss the from-scratch
cranberry salsa—the lime, cilantro, and grapes make this a refreshing, surprising departure from your standard
taco topping.

Omit the jalapeno if you're feeding children or prefer less of a kick to your tacos!

GET READY INGREDIENTS

1 STEAM SWEET POTATOES 2 pounds sweet potatoes
scrubbed and cut into ¾-inch cubes (≈4
Steam sweet potatoes in a steamer insert set over boiling water, cups)
covered, until tender when pierced with a fork, about 10 minutes.
2 red or yellow bell peppers
Remove from heat and transfer to a bowl to let cool.
chopped (≈2 cups)

BRING IT TOGETHER 10 ounces frozen corn

(≈2 cups)
2 MAKE FILLING 4 teaspoons chili powder
Sauté bell peppers, corn, chili powder, and cumin in a
1 tablespoon ground cumin
stockpot over medium heat, stirring occasionally, for 3 to 4
minutes. Add vegetable broth 1 to 2 tablespoons at a time as 1⁄ cup low-sodium vegetable broth
2
needed, to keep vegetables from sticking to pot. Stir in sweet plus more as needed
potatoes and black beans, adding additional vegetable broth as 2 (15-oz) cans black beans
needed to moisten and keep from sticking. Cook until heated drained & rinsed (≈3 cups)
through, 5 minutes. Season with salt and pepper. Taste and adjust
sea salt
seasoning.
freshly ground black pepper
3 MAKE SALSA
12 corn tortillas
Combine all salsa ingredients in a food processor or high-powered
blender. Pulse until coarsely chopped. FOR THE CRANBERRY
4 ASSEMBLE & SERVE
SALSA
12 ounces grapes
Heat tortillas in a skillet over medium heat until pliable, about 20 halved (≈2 cups)
seconds. (Alternatively, place tortillas between two layers of damp
1⁄ cup dried cranberries
paper towels and microwave on high for 20 to 30 seconds, or until 2
warmed and pliable.)
2 jalapeños
Fill tortillas with sweet potato–corn filling. Serve topped with salsa. (optional) seeded & coarsely chopped

Store any leftover filling in an airtight container in the refrigerator 1⁄ cup fresh cilantro
2
for up to 5 days.
2 tablespoons fresh lime juice
Dinner Loaf

45 min, 4 servings - 2 for Day 4, 2 for Day 5

This comforting dinner loaf is perfect for holidays and other special occasions, but so easy and delicious it can be
put into your weekly meal rotation.

Allow 45 minutes extra to prepare the rice if making this recipe from start to finish on the same day.

GET READY INGREDIENTS

1 FOR THE LOAF
Preheat the oven to 375°F. Line the bottom of a 9 x 5-inch loaf 1⁄ cup brown rice
2
dish with parchment paper (place it so it hangs over the short ends rinsed & drained (≈2 cups cooked)
of the dish; this helps for easier removal of the loaf from the dish).
4 carrots
2 PREPARE GRAINS sliced (≈2 cups)
Bring rice and and 1 cup of water to a boil in a saucepan. Reduce 2 tablespoons fresh lemon juice
heat to low, cover, and simmer for 45 minutes. Remove from heat 2 scallions
and let cool; fluff rice with a fork.
(white & green parts) thinly sliced (≈1⁄2
cups)
BRING IT TOGETHER
1 clove garlic
3 MAKE LOAF roughly chopped (≈1 teaspoons)

Note: You may need to do this in batches. Combine carrots, 2⁄

3 cup almonds
lemon juice, scallions, garlic, almonds, nutritional yeast, Dijon
mustard, sea salt, rosemary, and sage in a food processor. 2 tablespoons nutritional yeast
Process until mixture starts to become smooth and sticky, scraping 2 1⁄2 teaspoons Dijon mustard
down sides of bowl as needed.
Add rice and process until mixture holds together slightly when 1 1⁄4 teaspoons sea salt
pressed. Add oats; process until well combined. Transfer mixture
to prepared dish and press it into an even layer with your fingers. 1 teaspoon dried rosemary
Spread barbecue sauce over the top of the loaf. 1⁄
2 teaspoon dried sage
Cover dish with foil and bake for 30 minutes.
1 cup rolled oats
4 STEAM POTATOES
While loaf is baking, scrub potatoes then steam in a steamer insert 2 1⁄2 tablespoons barbecue sauce
set over boiling water, covered, until tender when pierced with a
fork, 8 to 12 minutes. FOR THE POTATOES
3 pounds new potatoes
5 FINISH LOAF scrubbed
Remove foil and bake for 5 to 7 minutes more. Remove from heat
and let stand for about 5 minutes.

6 SERVE
Slice loaf and serve with potatoes.

Store any leftover loaf in an airtight container in the refrigerator for

up to 3 days.
Chocolate-Baked Bananas

15 min, 2 servings - 2 for Day 5

This is one irresistible treat, and you’ll be delighted by just how easy it is to prepare. You can top with walnuts or
pecans if preferred.

1 Preheat the oven to 450°F. Line a baking sheet with parchment INGREDIENTS
paper. 2 bananas
2 BAKE BANANAS sliced lengthwise in half

Place bananas on prepared baking sheet. Mix maple syrup, cocoa 1 tablespoon pure maple syrup
powder, and salt in a bowl. Stir well to combine. Drizzle mixture 1⁄ tablespoon natural unsweetened
2
over bananas. Bake until bananas are softened and caramelized, 5
cocoa powder
to 8 minutes.
1 pinch sea salt
3 ASSEMBLE & SERVE
1 tablespoon grain-sweetened
Sprinkle with chocolate chips and nuts, and serve warm.
chocolate chips
1 tablespoon toasted slivered almonds
Grocery List, Week Of November 19

FRESH PRODUCE FROZEN PANTRY ITEMS

4 oz arugula 10 oz frozen corn 1⁄ cup brown rice
2
1⁄ cup fresh cilantro 4 oz frozen cranberries
2 ground cumin
2 tbsp fresh sage (optional) chopped dried oregano
CANNED & PRESERVED
1 clove garlic apple cider vinegar
GOODS
4 carrot chili powder
6 (15-oz) cans cannellini beans
2 red onion 8 tbsp pure maple syrup
2 cups unsweetened applesauce
3 yellow onion ground allspice (or nutmeg)
2 (15-oz) cans black beans
2 scallion 1⁄ 1 1⁄4 cups rolled oats
4 cup black or green olives
2 green bell pepper
1 (15-oz) can pure pumpkin puree ground cinnamon
2 red or yellow bell pepper
pure vanilla extract
2 jalapeño (optional) seeded & 6 1⁄2 cups low-sodium vegetable
coarsely chopped broth dried rosemary
3 lb new potato 2 1⁄2 tsp Dijon mustard
4 potato DRIED & PACKAGED 1 tsp mustard
2 lb sweet potato GOODS
2 1⁄2 tbsp barbecue sauce
2 (8-oz) packages button 1 1⁄2 cups quinoa
mushrooms dried sage
12 oz whole-grain elbow macaroni
2 (12-oz) packages fresh diced 2 tbsp + nutritional yeast
butternut squash 7 cashews
9 stalks celery 2⁄
3 cup + 8 almonds CONDIMENTS & SAUCES
1 lemons 1 (24-oz) jar marinara sauce
1 tbsp toasted slivered almonds
2 lime
2 walnuts
2 orange
1 tbsp raisins (optional) BAKING SUPPLIES
2 banana 1 tbsp grain-sweetened chocolate
1⁄ cup dried cranberries
1 lb + 12 oz grapes 2 chips
1⁄ tbsp natural unsweetened
2
BEVERAGES cocoa powder MISC
1⁄ 8 crispbread crackers 4 tsp date paste you can make your
2 cup cranberry juice own! (see tip)
2⁄ cup wild rice
3

BREAD & BAKED GOODS

12 corn tortilla HERBS & SPICES
4 slices whole-grain bread pumpkin pie spice
1 tsp poultry seasoning
Weekend-Prep, Week Of Nov 19

PREPARE GRAINS

Roasted Butternut and Quinoa Salad

wild rice , 2⁄3 cup To make the rice:

rinsed & drained (≈2 cups cooked)

Cook wild rice according to package instructions; drain, if needed.
Let cool.

Store in an airtight container in the refrigerator for up to 5 days.

To make the quinoa:

Roasted Butternut and
Quinoa Salad Bring quinoa and 3 cups of water to a boil in a saucepan. Reduce
1⁄
quinoa , 1 2 cups heat to low, cover, and simmer for 20 minutes. Remove from heat
and let cool; fluff quinoa with a fork.
rinsed & drained (≈4 1⁄2 cups cooked)
Store in an airtight container in the refrigerator for up to 5 days.

To make the rice:

Dinner Loaf
brown rice , 1⁄2 cup Bring rice and 1 cup of water to a boil in a saucepan. Reduce heat
rinsed & drained (≈2 cups cooked) to low, cover, and simmer for 45 minutes. Remove from heat and
let cool; fluff rice with a fork.

Store in an airtight container in the refrigerator for up to 5 days.

BAKE

COOK

STEAM

To steam the potatoes:

Sweet Potato and Corn
Tacos
sweet potato , 2 pounds
scrubbed and cut into ¾-inch cubes (≈4
cups)
Peel and dice sweet potato, then steam in a steamer insert set
over boiling water, covered, until tender when pierced with a fork,
10 to 12 minutes. Remove from heat and transfer to a bowl to let
cool.

Store in an airtight container in the refrigerator for up to 5 days.

MAKE DESSERT

Pumpkin Pie
walnuts , 2 To make the pumpkin pie:
cashews , 7
almonds , 8
rolled oats , 1⁄4 cup
date paste , 4 teaspoons
you can make your own! (see tip)
pure vanilla extract , 1⁄2 teaspoon
pure pumpkin puree , 1 (15-oz) can
(≈1 1⁄2 cups)
ground allspice , 1⁄4 teaspoon
(or nutmeg)
ground cinnamon , 1⁄4 teaspoon
pure maple syrup , 3 tablespoons
raisins , 1 tablespoon
(optional)
Preheat oven to 350°F.
Line an 8-inch pie plate or glass dish with a round piece of
parchment paper.
Pulse walnuts, cashews, almonds, and oats in a food processor
until coarsely ground. Transfer mixture to a mixing bowl, add date
paste and vanilla extract, and stir until well combined. You can add
1 teaspoon of date paste at a time, until mixture reaches desired
consistency.
Press crust evenly into the bottom and up the side of pie plate.
Combine pumpkin, allspice, cinnamon, and maple syrup in a bowl
and mix well. Transfer filling to prepared pie crust, top with raisins
(if using), and bake for 20 minutes.
Store in an airtight container in the refrigerator for up to 5 days.