Meal ideas for this week

Written By Michael Agnello

Week of February 23, 2025

5 easy dinner ideas to kickstart your weekly meal plan

Lemon Herb Grilled Chicken with Quinoa and Steamed Broccoli

Chicken breast, quinoa, broccoli, lemon, olive oil, garlic, parsley, salt, pepper.

Garlic Shrimp and Broccoli Stir-Fry with Brown Rice

Shrimp, brown rice, broccoli, soy sauce, sesame oil, garlic, ginger, green onions, red pepper flakes.

Baked Salmon with Lentil and Spinach Salad

Salmon fillet, lentils, spinach, cherry tomatoes, red onion, olive oil, lemon, dill, salt, pepper.

Turkey and Black Bean Chili with Spinach

Ground turkey, black beans, spinach, diced tomatoes, onion, bell pepper, chili powder, cumin, garlic, olive oil, salt, pepper.

Beef and Chickpea Stew with Kale (best in the InstantPot)

Stew beef, chick peas, kale, carrots, celery, onion, beef broth, thyme, bay leaf, olive oil, salt, pepper.

Grocery List

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Keep in mind these values are estimates based on common nutritional data and may vary with brands or cooking methods.

Lemon Herb Grilled Chicken with Quinoa and Steamed Broccoli
Ingredient Serving Calories Fat Protein Carbs Fiber
Chicken breast 3 oz, cooked 140 3 g 26 g 0 g 0 g
Quinoa 1/2 cup, cooked 111 1.8 g 4 g 20 g 3 g
Broccoli 1 cup, chopped raw 31 0.3 g 2.5 g 6 g 2.4 g
Lemon 1 medium 17 0.2 g 0.6 g 5.4 g 1.6 g
Olive oil 1 tablespoon 119 13.5 g 0 g 0 g 0 g
Garlic 1 clove 4 0 g 0.2 g 1 g 0.1 g
Parsley 1/4 cup, chopped 1 0.1 g 0.1 g 0.2 g 0.1 g
Salt & Pepper -
Total 485 13 g 61 g 31 g 8 g
Garlic Shrimp and Broccoli Stir-Fry with Brown Rice
Ingredient Serving Calories Fat Protein Carbs Fiber
Shrimp 3 oz, cooked 84 1 g 18 g 0 g 0 g
Brown rice 1/2 cup, cooked 109 0.9 g 2.3 g 22.8 g 1.8 g
Broccoli 1 cup, chopped raw 31 0.3 g 2.5 g 6 g 2.4 g
Soy sauce 1 tablespoon 8 0 g 1 g 1 g 0 g
Sesame oil 1 teaspoon 40 4.5 g 0 g 0 g 0 g
Garlic 1 clove 4 0 g 0.2 g 1 g 0.1 g
Ginger 1 teaspoon, grated 2 0 g 0 g 0.4 g 0.1 g
Green onions 1 medium 4 0 g 0.3 g 1 g 0.3 g
Red pepper flakes 1/4 teaspoon 1 0 g 0 g 0.2 g 0.1 g
Total 480 10 g 42 g 56 g 9 g
Baked Salmon with Lentil and Spinach Salad
Ingredient Serving Calories Fat Protein Carbs Fiber
Salmon fillet 3 oz, cooked 177 10.5 g 17.2 g 0 g 0 g
Lentils 1/2 cup, cooked 115 0.4 g 9 g 20 g 7.8 g
Spinach 1 cup, raw 7 0.1 g 0.9 g 1.1 g 0.7 g
Cherry tomatoes 1 cup 27 0.3 g 1.3 g 6 g 2 g
Red onion 1/2 cup, chopped 23 0.1 g 0.6 g 5.3 g 0.9 g
Olive oil 1 tablespoon 119 13.5 g 0 g 0 g 0 g
Lemon 1 medium 17 0.2 g 0.6 g 5.4 g 1.6 g
Dill 1 tablespoon, chopped 1 0 g 0.1 g 0.2 g 0.1 g
Salt & Pepper -
Total 535 27 g 46 g 26 g 10 g
Turkey and Black Bean Chili with Spinach
Ingredient Serving Calories Fat Protein Carbs Fiber
Ground turkey 3 oz, cooked, lean 93% 120 7 g 15 g 0 g 0 g
Black beans 1/2 cup, cooked 114 0.5 g 7.6 g 20.4 g 7.5 g
Spinach 1 cup, raw 7 0.1 g 0.9 g 1.1 g 0.7 g
Diced tomatoes 1/2 cup 16 0.2 g 0.8 g 3.5 g 1.1 g
Onion 1/2 cup, chopped 23 0.1 g 0.6 g 5.3 g 0.9 g
Bell pepper 1 cup, chopped ~1 medium 24 0.2 g 1 g 6 g 2 g
Chili powder 1 teaspoon 6 0.3 g 0.3 g 1.1 g 0.7 g
Cumin 1 teaspoon 8 0.5 g 0.4 g 0.9 g 0.5 g
Garlic 1 clove 4 0 g 0.2 g 1 g 0.1 g
Olive oil 1 tablespoon 119 13.5 g 0 g 0 g 0 g
Salt & Pepper -
Total 470 19 g 42 g 34 g 14 g
Beef and Chickpea Stew with Kale
Ingredient Serving Calories Fat Protein Carbs Fiber
Stew beef 3 oz, cooked 180 9 g 24 g 0 g 0 g
Chickpeas 1/2 cup, cooked 135 2 g 7 g 22 g 6 g
Kale 1 cup, chopped raw 33 0.6 g 2.2 g 6.7 g 1.3 g
Carrot 1 medium 25 0.1 g 0.6 g 6 g 1.7 g
Celery 1 stalk 6 0.1 g 0.3 g 1.2 g 0.6 g
Onion 1/2 cup, chopped 23 0.1 g 0.6 g 5.3 g 0.9 g
Beef broth 1 cup 15 0.5 g 2.5 g 1 g 0 g
Thyme 1 teaspoon, dried 3 0.1 g 0.1 g 0.7 g 0.4 g
Bay leaf -
Olive oil 1 tablespoon 119 13.5 g 0 g 0 g 0 g
Salt & Pepper -
Total 590 27 g 41 g 40 g 10 g
Michael Agnello
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