Week of June 29: Salmon, Chickpeas & Summer Veg
Focus: salmon, chickpeas, zucchini, white beans
Next week’s five-day block (Mon June 29 to Fri July 3) follows the usual shape: two chicken-thigh dinners, one shrimp night, a split-plate salmon Thursday, and a vegetarian Friday that kicks off the Fourth of July weekend (the holiday lands on the Saturday). Lunches stay solo and plant-forward (chickpeas, white beans, lentils, egg), with house vinaigrette across the board. Breakfast is the fixed weekday smoothie.
The week leans on summer produce: zucchini and peppers off the roasting sheet, sweet potato, and fresh green beans. Restock list flags arugula, sweet potato, and green beans, which tend to run thin mid-week.
Two prep days carry it:
- Prep Day 1 (Sunday): brown rice and white rice batches; roast a sheet of zucchini, peppers, onion, and sweet potato; cook or rinse chickpeas and white beans; marinate two dinners’ worth of chicken thighs; vinaigrette batch #1.
- Prep Day 2 (Wednesday): chop salad bases (romaine, arugula, cucumber, tomato); cook lentils; vinaigrette batch #2.
The Thursday salmon is the one dish written up in full this week (recipe): one sheet pan feeds the fish eater and the vegetarian off a shared white-bean and squash base, so Thursday isn’t two separate dinners.
Nutrition note. The daily targets above are real, computed from my stats by
pnpm menu:targets. Per-meal macros are filled in only where the meal is backed by a library recipe with FDC-validated ingredients (the breakfast smoothie, Monday’s chicken, Thursday’s salmon). The rest readnullon purpose: they’re planned dishes, not yet built into the recipe library or logged, so I don’t fabricate their numbers. They fill in as each gets cooked and logged.
Daily targets: 2400 kcal · 100g P · 320g C · 80g F · 34g Fi
Monday
| breakfast | Breakfast smoothie | 499 kcal |
| lunch | Chickpea & roasted sweet potato bowl with brown rice, arugula, and house vinaigrette | — |
| dinner | Sheet-pan lemon-herb chicken thighs with kale and white beans | 547 kcal |
Day total: 1046 kcal · 60g P · 149g C · 27g F · 7g Fi ( -1354 kcal vs target) · ⚠️ 1 item(s) missing nutrition (counted as 0)
Tuesday
| breakfast | Breakfast smoothie | 499 kcal |
| lunch | Arugula & white bean salad with cucumber, tomato, parmesan or nutritional yeast, and house vinaigrette | — |
| dinner | Jalapeño-lime sheet-pan chicken thighs, roasted zucchini & peppers, brown rice | — |
Day total: 499 kcal · 14g P · 83g C · 15g F · 5g Fi ( -1901 kcal vs target) · ⚠️ 2 item(s) missing nutrition (counted as 0)
Wednesday
| breakfast | Breakfast smoothie | 499 kcal |
| lunch | Lentil & zucchini bowl with brown rice, lemon, olive oil, and crushed red pepper | — |
| dinner | Garlic shrimp with banana pepper and tomato over white rice | — |
Day total: 499 kcal · 14g P · 83g C · 15g F · 5g Fi ( -1901 kcal vs target) · ⚠️ 2 item(s) missing nutrition (counted as 0)
Thursday
| breakfast | Breakfast smoothie | 499 kcal |
| lunch | Romaine salad with hard-boiled egg, roasted veg, chickpeas, and house vinaigrette | — |
| dinner | Sheet-pan Dijon-dill salmon with white beans & summer squash (split plate) | 530 kcal |
Day total: 1029 kcal · 55g P · 108g C · 45g F · 7g Fi ( -1371 kcal vs target) · ⚠️ 1 item(s) missing nutrition (counted as 0)
Friday
| breakfast | Breakfast smoothie | 499 kcal |
| lunch | Black bean & corn bowl with brown rice, avocado, lime, and nutritional yeast | — |
| dinner | Grilled vegetable & white bean skewers, corn, herby rice (vegetarian; July 4th weekend kickoff) | — |
Day total: 499 kcal · 14g P · 83g C · 15g F · 5g Fi ( -1901 kcal vs target) · ⚠️ 2 item(s) missing nutrition (counted as 0)