← All Weeks
🌿 Mederos Meal Plan
Week of March 22 – 28, 2026
California Ave Farmers Market · Palo Alto
🛒 Shopping List
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Salmon fillets (2)
Bone-in chicken thighs
Chuck roast (2.5–3 lbs)
GF sausage (breakfast + Italian)
Chicken nuggets
Pizza bagel bites
Tater tots
GF chicken broth (2)
GF beef broth (1)
Cannellini beans (2 cans)
Black beans (2 cans)
GF pasta
Corn tortillas (GF)
Jasmine rice
Red wine (braise)
Frozen fruit
Creatine + protein powder
Avocados (4)
Lemons (4)
Limes (3)
Cilantro
Thyme & rosemary
Parmesan + feta
Cotija cheese
Greek yogurt
Bananas
Spinach (smoothies)
🧺 This Week’s Haul
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Asparagus
Red Beets
Blackberries
Broccoli
Carrots
Celery
Cherry Tomatoes
Curly Kale
Fennel
Garlic
Green Leaf Lettuce
Onions
Parsnip
Red Potatoes
Yellow Potatoes
Shallots
Strawberries
Sweet Potatoes
Swiss Chard
🗓️ Full Week
Sunday — Mar 22
Breakfast
🌅 Farmers Market
Baffle Cart breakfast sandwich or Zydas Kitchen (mimela, egg quesadilla). Pick up weekly produce + 2 salmon.
Lunch
🥤 Shake + Light Snack
Adults: protein shake. Kids: light snack after the market.
Dinner
🥔 Root Veggie Hash & Sausage
Crispy potatoes, roasted roots, sausage, avocado. Weekend brunch-for-dinner vibes.
Red Potatoes
Parsnip
Carrots
Broccoli
Onion
Monday — Mar 23
Breakfast
🥣 Bowls + Berries
Kids:
oatmeal or eggs + sausage
Adults:
oatmeal or yogurt bowl topped with strawberries & blackberries
Lunch
🥤 Protein Shake
Spinach, broccoli, frozen fruit, protein powder, creatine.
Dinner
🐟 Simple Salmon + Rice
Pan-sear or bake the salmon. Serve over jasmine rice with roasted veg + lemon. Fresh from the market — keep it simple.
Salmon
Asparagus or Broccoli
Tuesday — Mar 24
Breakfast
🥣 Waffles or Oatmeal
Kids:
waffles or pancakes
Adults:
oatmeal or yogurt bowl
Lunch
🥤 Protein Shake
Spinach, broccoli, frozen fruit, protein powder, creatine.
Dinner
🍗 Sheet Pan Chicken
Asparagus, cherry tomatoes & fennel. One pan. 425°F, 35–40 min. Squeeze lemon over at the end.
Asparagus
Cherry Tomatoes
Fennel
Shallots
Garlic
Wednesday — Mar 25
Breakfast
🥣 Oatmeal or Eggs
Kids:
oatmeal or eggs + sausage
Adults:
oatmeal or yogurt bowl
Lunch
🥤 Protein Shake
Spinach, broccoli, frozen fruit, protein powder, creatine.
Flex Night
😌 Easy Mode
Nuggets + tots • pizza bagel bites • GF pasta + stir-fry whatever veg is around in olive oil + garlic + salt
Thursday — Mar 26
Breakfast
🥣 Yogurt & Berries
Kids:
oatmeal or waffles
Adults:
yogurt bowl with strawberries & blackberries
Lunch
🥤 Protein Shake
Spinach, broccoli, frozen fruit, protein powder, creatine.
Dinner
🌮 Sweet Potato Tacos
Black bean & sweet potato on corn tortillas. Quick-pickle the onion in lime. Avocado + cotija.
Sweet Potatoes
Cherry Tomatoes
White Onion
Garlic
Friday — Mar 27
Breakfast
🥣 Eggs or Oatmeal
Kids:
eggs + sausage or oatmeal
Adults:
oatmeal bowl
Lunch
🥤 Protein Shake
Spinach, broccoli, frozen fruit, protein powder, creatine.
Flex Night
🍕 Friday Vibes
Pizza bagel bites • GF pasta + stir-fry leftover veg • takeout • whatever sounds good
Saturday — Mar 28
Breakfast
🥣 Slow Morning
Kids:
waffles or pancakes
Adults:
yogurt bowl, take your time
Lunch
🥗 Salad + Leftovers
Simple green leaf salad. Use up whatever’s left from the week.
Dinner
🥩 Braised Chuck Roast
Start after lunch, 3–3.5 hrs at 325°F. Sear, braise in red wine + GF beef broth. Shred at the table.
Carrots
Celery
Onion
Yellow Potatoes
Parsnip
Garlic
Bonus — Any Night
Bonus
🍲 Tuscan Kale & Potato Soup
Big batch, great across two nights. Cannellini beans + GF sausage option. Uses up the kale.
Kale
Yellow Potatoes
Carrots
Celery
Onion
Bonus
🐟 Salmon Beet Salad
If you grab a second salmon run. Pan-sear salmon over roasted beets & fennel salad with feta.
Red Beets
Fennel
Shallots
Lettuce
Snacks
🍓 Berry Bowls & Smoothies
Strawberries + blackberries on yogurt all week. Or blended with banana + coconut milk for smoothies.
🤖 Copy Hearth Prompt