Mederos Meal Plan · Week of August 2

📅 Weekly Rhythms▾

☀️ Sunday Market

California Ave Farmers Market breakfast: Baffle Cart or Zydas Kitchen, then produce + groceries. Buy the produce haul and always get 2 salmon for Monday dinner.

☀️ Kids' Breakfast

Oatmeal • safe sausage + fruit • waffles or pancakes made safe for Leo. Rotate, keep it calm.

☀️ Adults' Breakfast

Oatmeal bowl: oats + chia + flax, safe toppings, fruit, cinnamon
Yogurt bowl: Greek yogurt + chia + flax, fruit, cinnamon

🥤 Adults' Lunch (Mon–Fri)

Cool smoothie lunch: spinach, broccoli, frozen fruit, collagen, protein powder, chia, flax, and creatine. Monastic, but useful.

⚠️ Allergy Guardrails

Shared dishes avoid egg, hazelnut, sesame, tahini, chickpea, and mystery sauces. Use olive, avocado, or coconut oil only. Keep a GF path by default.

🗓️ Full Week

Sunday – August 2

Breakfast

🌅 Farmers Market Morning

Baffle Cart or Zydas Kitchen, then produce + groceries. Get 2 salmon for Monday.

Lunch

🍑 Market Fruit + Snack Plate

Peaches, nectarines, grapes, melon, cucumbers, lettuce leaves, cheese/yogurt, avocado, and leftovers. Very little ceremony required.

PeachesNectarinesGrapesMelonCucumbers

Dinner

🍆 Summer Vegetable Tian + White Beans

Layer zucchini, summer squash, eggplant, tomatoes, and red onion with olive oil, garlic, and basil; roast until tender. Serve over cannellini beans with rice or GF bread on the side.

ZucchiniSummer SquashJapanese EggplantHeirloom TomatoesRed OnionsBasil

Monday – August 3

Breakfast

🥣 Oats or Yogurt Bowls

Kids: oatmeal with blueberries or safe waffles
Adults: oatmeal or Greek yogurt bowl with blueberries, chia, flax, and cinnamon.

Lunch

🥤 Cool Collagen Smoothie

Spinach, broccoli, frozen fruit, collagen, protein powder, chia, flax, and creatine. Add extra ice because August is being dramatic.

Dinner

🐟 Lemon Salmon + Rice + Green Beans

Broil salmon with olive oil, lemon, salt, and herbs. Serve with rice, garlicky green beans, and cucumber-tomato salad with basil and lime.

SalmonGreen BeansPersian CucumbersCherry TomatoesBasil

Tuesday – August 4

Breakfast

🍑 Stone Fruit Breakfast

Kids: oatmeal or safe sausage + fruit
Adults: yogurt bowl with peaches, nectarines, chia, and flax.

Lunch

🥤 Cool Collagen Smoothie

Spinach, broccoli, frozen fruit, collagen, protein powder, chia, flax, and creatine.

Dinner

🌽 Corn & Black Bean Tacos

Char corn and peppers, then fold with black beans, lime, cumin, cilantro, and a little cheese. Serve in corn/GF tortillas or bowls with lettuce, tomato, avocado, and rice.

Sweet CornBell PeppersLittle GemHeirloom TomatoesCilantro

Wednesday – August 5

Breakfast

🧇 Waffles or Oats

Leo-safe waffles/pancakes or oatmeal. Adults: oatmeal or yogurt bowl with market fruit.

Lunch

🥤 Cool Collagen Smoothie

Spinach, broccoli, frozen fruit, collagen, protein powder, chia, flax, and creatine.

Flex Night

🍗 Nuggets + Tots or GF Pasta

Kids: nuggets and tots or pizza-bagel backup. Adults can turn leftover beans/rice into salad bowls with lettuce, tomatoes, cucumbers, avocado, olive oil, and lime.

Little GemTomatoesCucumbersLeftovers

Thursday – August 6

Breakfast

🍈 Melon + Breakfast Basics

Kids: oatmeal with melon/grapes or sausage + fruit
Adults: yogurt bowl with melon, blueberries, chia, and flax.

Lunch

🥤 Cool Collagen Smoothie

Spinach, broccoli, frozen fruit, collagen, protein powder, chia, flax, and creatine.

Dinner

🍗 Sheet-Pan Chicken with Mushrooms

Roast chicken thighs with mushrooms, zucchini, summer squash, red onion, olive oil, garlic, paprika, cumin, oregano, salt, and pepper. Serve with rice and a cold cucumber-tomato salad.

MushroomsZucchiniSummer SquashRed OnionsPersian CucumbersTomatoes

Friday – August 7

Breakfast

🥣 Oats + Fruit

Kids: oatmeal or pancakes made safe for Leo
Adults: oats or Greek yogurt bowl with stone fruit/berries.

Lunch

🥤 Cool Collagen Smoothie

Spinach, broccoli, frozen fruit, collagen, protein powder, chia, flax, and creatine.

Flex Night

🍕 Flex / Leftovers

Pizza bagels with GF option, nuggets/tots, or leftover chicken bowls. Adults: big lettuce salad with cucumbers, tomatoes, beans, avocado, olive oil, lime, and herbs.

Little GemTomatoesCucumbersHerbsLeftovers

Saturday – August 8

Breakfast

🥞 Pancakes + Fruit

Kids: pancakes made safe for Leo + sausage
Adults: yogurt bowl or oatmeal with berries/stone fruit.

Lunch

🥗 Leftover Bowls

Rice, beans, lettuce, cucumbers, tomatoes, herbs, avocado, and any remaining veg. The fridge gets a tiny reset.

Leftover VegLittle GemCucumbersHerbs

Dinner

🍝 Zucchini-Tomato GF Pasta + Blistered Padróns

Toss GF pasta with sauteed zucchini, summer squash, cherry tomatoes, garlic, basil, olive oil, and parmesan. Serve with blistered padrón peppers and a green salad.

ZucchiniSummer SquashCherry TomatoesPadrón PeppersBasil

Bonus – Any Night

Bonus

🍅 Heirloom Tomato + Basil Salad

Sliced heirloom tomatoes, basil, red onion, olive oil, vinegar, and flaky salt. The whole summer in one plate.

Heirloom TomatoesBasilRed Onions

Bonus

🌽 Charred Corn + Cucumber Salad

Char corn in a skillet, then fold with Persian cucumbers, cherry tomatoes, cilantro, lime, and olive oil. Good on tacos, bowls, or alongside salmon.

Sweet CornPersian CucumbersCherry Tomatoes

Snack

🍑 Grilled Peaches + Yogurt

Halved peaches grilled or seared in coconut oil, spooned over Greek yogurt with cinnamon and safe seeds. Egg-free, GF, no hazelnut, no sesame.

PeachesBlueberries