← All Weeks

🌿 Mederos Meal Plan

Week of June 14 – 20, 2026

Peak early summer market haul · salmon early, flex nights protected, Mediterranean-Latin comfort

📅 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 • sausage + fruit • waffles or pancakes made safe for Leo. Rotate the small reliable miracles.

☀️ Adults' Breakfast

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

🥤 Adults' Lunch (Mon–Fri)

Protein shake: spinach, broccoli, frozen fruit, protein powder, creatine. Not glamorous. Wins anyway.

⚠️ 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.

🛒 Grocery Adds▾
Pork shoulder or boneless chicken thighs for Sunday carnitas-style bowls Thin-sliced beef, shredded chicken, or tofu for Thursday broth bowls Boneless chicken thighs for Saturday lemon-oregano tray bake Allergy-safe breakfast sausage Chicken nuggets + tots Pizza bagel bites + GF option Rice Corn tortillas or tostadas Black beans or pinto beans Cannellini beans GF pasta GF chicken broth Broth bowl support: GF tamari or coconut aminos, fish sauce, chili-garlic crunch/sambal for adults Check chili add-ins are sesame-free Crushed tomatoes or tomato sauce Olive oil + avocado oil Cumin, oregano, smoked paprika Greek yogurt Cotija or feta Goat cheese, feta, or aged cheddar for stone fruit salad Mozzarella for pizza flex Avocados Mixed greens or arugula Walnuts, almonds, or pecans for salad — no hazelnuts Balsamic vinegar + Dijon mustard Mushrooms + baby bok choy or spinach for broth bowls Lemons + limes Spinach + broccoli for smoothies Frozen fruit Protein powder + creatine check Oats, chia, flax check Muffin baking: certified GF oat flour or GF baking blend, baking powder, bananas, applesauce, maple syrup, vanilla, cinnamon Mini chocolate chips optional — check egg/hazelnut/sesame cross-contact
🧺 This Week's Farmers Market Haul▾
  • 🍓 Strawberries1 basket/pint
  • 🫐 Raspberries1 basket/pint
  • 🍒 Cherriesabout 1 lb
  • 🍑 Apricots6–8 small
  • 🍑 Yellow peaches4
  • 🍑 Nectarines4
  • 🫑 Sweet peppers5–6
  • 🥒 Zucchini3 medium
  • 🟡 Yellow squash2–3 medium
  • 🍆 Japanese eggplant2
  • 🫛 Green beansabout 1 lb
  • 🌽 Sweet corn4 ears
  • 🍅 Early tomatoes4–5 medium
  • 🥒 Persian cucumbers6
  • 🥬 Little gem lettuce2 heads
  • 🧅 Spring onions1 bunch
  • 🥕 Rainbow carrots1 bunch
  • 🌿 Basil + cilantro1 bunch each
  • 🐟 Salmon2 fillets
🗓️ Full Week
Sunday – June 14
Breakfast
🌅 Farmers Market Morning
Baffle Cart or Zydas Kitchen for the grown-up market moment, then produce + groceries. Get 2 salmon for Monday dinner.
Lunch
🍓 Market Fruit + Snack Plate
Strawberries, raspberries, cherries, cucumbers, carrots, yogurt/cheese, and whatever leftover protein needs a dignified ending.
StrawberriesRaspberriesCherriesCucumbersCarrots
Dinner
🌮 Citrus Carnitas-Style Rice Bowls
Pork shoulder or chicken thighs braised with orange, lime, cumin, oregano, spring onion, and broth. Serve over rice with black beans, little gem, avocado, cucumber, cilantro, and charred corn-tomato salsa.
Spring OnionsSweet CornEarly TomatoesLittle GemCucumbersCilantro
Monday – June 15
Breakfast
🥣 Oats or Yogurt Bowls
Kids: oatmeal with berries or safe waffles
Adults: oatmeal or Greek yogurt bowl with berries, chia, flax, and cinnamon.
Lunch
🥤 Protein Shake
Spinach, broccoli, frozen fruit, protein powder, creatine.
Dinner
🐟 Salmon + Rice + Green Beans + Stone Fruit Salad
Simple salmon with olive oil, lemon, salt, and basil. Rice, green beans, rainbow carrots, plus Britt's greens + stone fruit salad with goat cheese/feta, walnuts/almonds/pecans, and balsamic vinaigrette. Fresh salmon, handled before it becomes a fridge negotiation.
SalmonGreen BeansRainbow CarrotsLittle GemPeaches/NectarinesBasil
Tuesday – June 16
Breakfast
🍒 Fruit + Breakfast Basics
Kids: oatmeal or sausage + fruit
Adults: yogurt bowl with cherries, raspberries, chia, and flax.
Lunch
🥤 Protein Shake
Spinach, broccoli, frozen fruit, protein powder, creatine.
Dinner
🍆 Mediterranean Summer Veg Bowls
Eggplant, zucchini, yellow squash, tomatoes, spring onion, cannellini beans, olive oil, oregano, and basil simmered until silky. Serve over rice with cucumber-yogurt lemon sauce.
Japanese EggplantZucchiniYellow SquashEarly TomatoesSpring OnionsBasilCucumbers
Wednesday – June 17
Breakfast
🧇 Waffles or Oats
Leo-safe waffles/pancakes or oatmeal. Adults: oatmeal or yogurt bowl with market fruit.
Lunch
🥤 Protein Shake
Spinach, broccoli, frozen fruit, protein powder, creatine.
Flex Night
🍗 Nuggets + Tots + Market Crunch
Nuggets and tots for the kids. Adults add little gem, cucumbers, green beans, leftover carnitas/beans, olive oil, and lime.
Little GemCucumbersGreen BeansCilantro
Thursday – June 18
Breakfast
🍑 Oats + Stone Fruit
Kids: oatmeal with peaches or sausage + fruit
Adults: yogurt bowl with peaches, nectarines, chia, flax, and cinnamon.
Lunch
🥤 Protein Shake
Spinach, broccoli, frozen fruit, protein powder, creatine.
Dinner
🍜 Ramen/Pho-ish Broth Bowls
Use the broth concentrate + udon/rice noodles as the base. Add thin-sliced beef, shredded chicken, or tofu, mushrooms, carrots, bok choy/spinach, spring onions, cilantro/basil, and lime. Kids get plain broth + noodles + carrots/protein; adults mix in chili-garlic crunch or sambal, herbs, lime, and GF tamari/coconut aminos. Skip sesame oil.
Rice NoodlesSpring OnionsRainbow CarrotsMushroomsBok Choy/SpinachCilantro + Basil
Friday – June 19
Breakfast
🥣 Oats + Berries
Kids: oatmeal or pancakes made safe for Leo
Adults: oats or Greek yogurt bowl with strawberries/raspberries.
Lunch
🥤 Protein Shake
Spinach, broccoli, frozen fruit, protein powder, creatine.
Flex Night
🍝 GF Pasta or Pizza Bagels
Kids: pizza bagels or nuggets if that is the mood. Adults: GF pasta with leftover summer veg, tomato, basil, green beans, olive oil, and optional chicken/turkey.
ZucchiniYellow SquashEarly TomatoesGreen BeansBasil
Saturday – June 20
Breakfast
🥞 Pancakes + Fruit
Kids: pancakes made safe for Leo + sausage
Adults: yogurt bowl or oatmeal with berries/stone fruit.
Lunch
🥗 Leftover Bowls
Rice, beans, market veg, herbs, avocado, and any remaining protein. Quiet little fridge victory.
Little GemCucumbersHerbsFruit
Dinner
🍋 Lemon-Oregano Chicken + Summer Veg Tray
A bigger Saturday cook: chicken thighs with eggplant, zucchini, yellow squash, tomatoes, carrots, spring onions, olive oil, lemon, oregano, and basil. Rice optional for the kids.
Chicken ThighsJapanese EggplantZucchiniYellow SquashEarly TomatoesRainbow CarrotsSpring OnionsBasil
Bonus – Any Night
Bonus
🥗 Greens + Stone Fruit Salad
Mixed greens or little gem with peaches/nectarines/apricots, goat cheese/feta/aged cheddar, walnuts/almonds/pecans, olive oil, balsamic, Dijon, and salt. Good next to salmon, chicken, or flex-night leftovers.
Little GemPeachesNectarinesApricots
Bonus
🌽 Charred Corn + Tomato Salsa
Corn, early tomatoes, spring onion, cilantro, lime, olive oil, and salt. Spoon over bowls, salmon, or chicken.
Sweet CornEarly TomatoesSpring OnionsCilantro
Snack
🥕 GF Zucchini-Carrot Snack Muffins
Makes 12. Mix 2 flax eggs (2 Tbsp ground flax + 5 Tbsp water, rest 10 min), 2 ripe mashed bananas, 1/2 cup applesauce, 1/4 cup maple syrup, 1/3 cup olive or melted coconut oil, and 1 tsp vanilla. Stir in 1 packed cup grated zucchini, squeezed dry, and 1 cup grated carrot. Fold in 2 cups certified GF oat flour or 1:1 GF baking blend, 2 tsp baking powder, 1 tsp cinnamon, 1/2 tsp salt. Optional mini chocolate chips if allergy-safe. Bake 350°F for 20–24 min. Egg-free, GF, no hazelnut, no sesame.
ZucchiniCarrotsBananasGF Oats
Snack
🍑 Stone Fruit Yogurt Bowls
Greek yogurt with peaches, nectarines, apricots, berries, chia/flax, and cinnamon. Use known-safe toppings only.
PeachesNectarinesApricotsSweet PeppersBerries
Made by Danu 🌙 · Mederos Family · Week of June 14, 2026