From My Kitchen | Week of 9/22

These are just my main meals for the week. I don’t usually include the snacks I eat throughout the day. Since I’m only cooking for myself, I stick with one breakfast, one lunch, and one dinner. I like to keep things simple, balanced, and realistic while still making them fun.

Breakfast: Toast with cottage cheese, eggs and fruit.

I’ve been keeping breakfast really simple lately: a slice of Dave’s Killer Bread topped with cottage cheese, plus some scrambled eggs and berries on the side. It’s quick, filling, and a nice balance of protein, carbs, and fiber to start the day.

Lunch: BBQ Chicken Thighs with Roasted Squash & Broccoli

Ingredients:

• 1.5–2 lbs boneless, skinless chicken thighs (about 5–6 pieces)

• 1–2 tsp BBQ seasoning

• Juice of 1 lemon

• 1 acorn squash, seeded and chopped

• 1 delicata squash, sliced into half-moons

• 3 cups chopped broccoli (steam-in-bag works great)

• Olive oil, salt, and pepper

How to make it:

1. Preheat oven to 400°F.

2. Toss delicata and acorn squash with olive oil, salt, and pepper. Roast 35–40 minutes until golden and tender.

3. Season chicken thighs with BBQ seasoning and cook in a cast iron skillet over medium heat for 3-4 minutes per side.

4. A few minutes before they’re done, squeeze lemon juice over the chicken to keep it juicy.

5. Steam broccoli according to package directions.

6. Divide into 5 portions for easy meals during the week.

Dinner: Spicy Kimchi Tofu Bowls

Recipe adapted from Julia & Amy https://www.instagram.com/p/DNGc4CtsCIq/?utm_source=ig_web_copy_link

Serves 2–3 (I doubled mine to last the week)

For the tofu:

• 1 block extra-firm tofu, cut or ripped into bite-sized pieces

• 2 tbsp kimchi juice

• 1 tbsp sesame oil

• 1 tbsp honey

• 1 tbsp soy sauce

• 1 tbsp rice vinegar

• 1 tbsp sriracha

Pickled cucumber:

• 5 Persian cucumbers, thinly sliced

• 2 tbsp rice vinegar or white vinegar

• 1–2 tsp chili crisp (optional)

• 1 tbsp soy sauce

• Pinch of salt

Spicy kimchi mayo:

• ¼ cup mayo

• 2 tbsp chopped kimchi

• 1 tbsp sriracha

• Juice of 1/2 lime

Other bowl components:

• Cooked rice (I used minute brown rice for ease)

• Shelled edamame

• Optional toppings: sesame seeds, scallions, lime wedges

Method:

1. Mix the tofu marinade ingredients and set aside a little bit. Toss tofu in the rest and let sit 15–20 minutes. Cook tofu on a pan in sesame oil until crisp, then stir in reserved marinade with cornstarch to thicken.

2. In a small bowl, combine vinegar, chili crisp, soy sauce, cucumber, and salt to quick-pickle. Let sit while you prep the rest.

3. Stir together kimchi mayo ingredients until smooth.

4. Build your bowl: rice on the bottom, then tofu, pickled cucumber, and edamame. Drizzle with kimchi mayo and finish with sesame seeds, scallions, and lime.

Grocery List

Protein & Dairy:

• 1.5–2 lbs boneless, skinless chicken thighs

• 2 blocks extra-firm tofu

• Cottage cheese

• Mayo

• Eggs

Grains & Bread:

• Dave’s Killer Bread

• Minute brown rice

Produce:

• 1 lemon

• 1 acorn squash

• 1 delicata squash

• 3 cups broccoli (fresh or steam-in-bag)

• Fresh berries (strawberries, blueberries, or raspberries)

• 1 package Persian cucumbers (5)

• 1 lime

Pantry Staples & Condiments:

• BBQ seasoning

• Kimchi

• Sriracha

• Sesame oil

• Honey

• Soy Sauce

• Rice vinegar (or white vinegar)

• Chili crisp (optional)

Frozen:

• Shelled edamame

Total prep time: About 2 hours start to finish
Total cost: Under $100 for the week