← All Weeks

🌿 Mederos Meal Plan

Week of June 21 – 27, 2026

Deep summer market haul · salmon early, two flex nights, bright Mediterranean-Latin dinners

📅 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 • Leo-friendly eggs + sausage • 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▾
Boneless chicken thighs for Sunday tinga bowls Ground turkey or shredded rotisserie-style chicken for Tuesday stuffed peppers Steak, chicken thighs, or turkey burgers for Saturday grill plates Allergy-safe breakfast sausage Chicken nuggets + tots Pizza bagel bites + GF option Rice Corn tortillas or tostadas Black beans or pinto beans White beans or cannellini beans GF pasta GF chicken broth Crushed tomatoes or tomato sauce Tomato paste Olive oil + avocado oil Cumin, oregano, smoked paprika, chili powder Coconut aminos or GF tamari, sesame-free Rice vinegar or apple cider vinegar Greek yogurt Cotija or feta Goat cheese or aged cheddar for fruit salad Mozzarella for pizza flex Avocados Mixed greens or arugula Walnuts, almonds, or pecans for salad — no hazelnuts Balsamic vinegar + Dijon mustard Lemons + limes Spinach + broccoli for smoothies Frozen fruit Protein powder + creatine check Oats, chia, flax check GF crisp topping: certified GF oats, almond flour or GF blend, maple syrup, cinnamon
🧺 This Week's Farmers Market Haul▾
  • 🍓 Strawberries1 basket/pint
  • 🫐 Blueberries1 basket/pint
  • 🍒 Cherriesabout 1 lb
  • 🍑 Yellow peaches5–6
  • 🍑 Nectarines4
  • 🟣 Plums5–6
  • 🍅 Heirloom tomatoes3 large
  • 🍅 Cherry tomatoes1 pint
  • 🌽 Sweet corn5 ears
  • 🥒 Zucchini3 medium
  • 🟡 Pattypan or yellow squash3–4 small
  • 🫑 Sweet peppers5–6
  • 🫛 Romano or green beansabout 1 lb
  • 🥒 Persian cucumbers6
  • 🥬 Little gem lettuce2 heads
  • 🥔 Baby potatoes1.5 lb
  • 🧅 Spring onions1 bunch
  • 🌿 Basil + cilantro1 bunch each
  • 🐟 Salmon2 fillets
🗓️ Full Week
Sunday – June 21
Breakfast
🌅 Farmers Market Morning
Baffle Cart or Zydas Kitchen, then produce + groceries. Get 2 salmon for Monday dinner.
Lunch
🍓 Market Fruit + Crunch Plate
Berries, cherries, cucumbers, little gem, cheese/yogurt, and any easy leftover protein. Low effort, high morale.
StrawberriesBlueberriesCherriesCucumbersLittle Gem
Dinner
🌮 Chicken Tinga Rice Bowls
Chicken thighs simmered with tomato, spring onion, cumin, oregano, smoked paprika, and a little broth. Serve over rice with black beans, little gem, avocado, cucumber, cilantro, and quick tomato-corn salsa.
Spring OnionsHeirloom TomatoesSweet CornLittle GemCucumbersCilantro
Monday – June 22
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 + Tomato-Cucumber Salad
Simple salmon with olive oil, lemon, salt, and basil. Rice, garlicky green beans, and a tomato-cucumber-little gem salad with olive oil, lime, and herbs. Fresh salmon, used before the fridge starts negotiating.
SalmonRomano/Green BeansHeirloom TomatoesPersian CucumbersLittle GemBasil
Tuesday – June 23
Breakfast
🍒 Fruit + Breakfast Basics
Kids: oatmeal or Leo-friendly eggs + sausage
Adults: yogurt bowl with cherries, blueberries, chia, and flax.
Lunch
🥤 Protein Shake
Spinach, broccoli, frozen fruit, protein powder, creatine.
Dinner
🫑 Turkey + Summer Veg Stuffed Peppers
Sweet peppers filled with ground turkey or shredded chicken, rice, black beans, tomato, corn, spring onion, cumin, oregano, and cilantro. Serve with avocado, cucumber sticks, and Greek-yogurt lime sauce.
Sweet PeppersCherry TomatoesSweet CornSpring OnionsCilantroCucumbers
Wednesday – June 24
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 Salad
Kids: nuggets and tots. Adults add little gem, cucumbers, tomatoes, leftover tinga or stuffed pepper filling, avocado, olive oil, and lime.
Little GemCucumbersTomatoesCilantro
Thursday – June 25
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
🍲 Summer Minestrone-ish Rice Bowls
Zucchini, pattypan squash, tomatoes, spring onion, green beans, white beans, basil, and GF broth simmered into a chunky stew. Serve over rice or GF pasta with olive oil and parmesan/feta on the side.
ZucchiniPattypan/Yellow SquashTomatoesGreen BeansSpring OnionsBasil
Friday – June 26
Breakfast
🥣 Oats + Berries
Kids: oatmeal or pancakes made safe for Leo
Adults: oats or Greek yogurt bowl with strawberries/blueberries.
Lunch
🥤 Protein Shake
Spinach, broccoli, frozen fruit, protein powder, creatine.
Flex Night
🍝 GF Pasta or Pizza Bagels
Kids: pizza bagels or nuggets if Friday requires surrender. Adults: GF pasta with leftover minestrone veg, tomatoes, basil, olive oil, and optional chicken/turkey.
ZucchiniPattypan/Yellow SquashTomatoesBasil
Saturday – June 27
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. The quiet art of not wasting good tomatoes.
Little GemCucumbersHerbsFruit
Dinner
🥔 Grill Plates + Warm Potato-Corn Salad
A bigger Saturday cook: steak, chicken thighs, or turkey burgers with warm baby potatoes, charred corn, green beans, spring onions, basil, olive oil, lemon, and a tomato-cucumber salad.
Baby PotatoesSweet CornGreen BeansSpring OnionsTomatoesCucumbersBasil
Bonus – Any Night
Bonus
🍅 Tomato-Corn Salsa
Tomatoes, charred corn, spring onion, cilantro, lime, olive oil, and salt. Good over salmon, bowls, grill plates, and flex-night adult plates.
TomatoesSweet CornSpring OnionsCilantro
Bonus
🥒 Cucumber-Yogurt Lime Sauce
Greek yogurt, grated cucumber, lime, olive oil, salt, and chopped cilantro or basil. Keep it sesame-free and use as a bowl sauce, dip, or salmon side.
Persian CucumbersCilantroBasil
Snack
🍑 Stone Fruit + Berry Crisp
Peaches, nectarines, plums, berries, cinnamon, maple, and a certified GF oat + almond flour or GF blend crumble with coconut oil. Egg-free, GF, no hazelnut, no sesame.
PeachesNectarinesPlumsBerries
Snack
🍒 Fruit + Yogurt Breakfast Prep
Wash berries and cherries, slice stone fruit, and keep Greek yogurt + chia/flax ready for fast adult bowls and kid snack plates.
StrawberriesBlueberriesCherriesStone Fruit
Made by Danu 🌙 · Mederos Family · Week of June 21, 2026