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🌿 Mederos Meal Plan

Week of June 28 – July 4, 2026

Deep summer market haul · salmon early, two flex nights, light protein week

📅 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, don't reinvent breakfast before coffee.

☀️ 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. Boring in the heroic way.

⚠️ Allergy Guardrails

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

🛒 Grocery Adds▾
Boneless chicken thighs for Thursday fajita bowls Allergy-safe breakfast sausage Chicken nuggets + tots Pizza bagel bites + GF option Greek yogurt Rice Corn tortillas Black beans Pinto beans White beans or cannellini beans GF pasta GF broth Crushed tomatoes or tomato sauce Olive oil + avocado oil Cumin, oregano, smoked paprika, chili powder Coconut aminos or GF tamari, sesame-free Apple cider vinegar or rice vinegar Avocados Cotija or feta Mozzarella for pizza flex Lemons + limes Mixed greens or arugula Safe nuts for adult bowls, no hazelnuts or cashews Balsamic vinegar + Dijon mustard Spinach + broccoli for smoothies Frozen fruit Protein powder + creatine check Oats, chia, flax check Certified GF pancake/waffle mix if low
🧺 This Week's Farmers Market Haul▾
  • 🍓 Strawberries1 basket/pint
  • 🫐 Blueberries1 basket/pint
  • 🍒 Cherriesabout 1 lb
  • 🍑 Yellow peaches5–6
  • 🍑 Nectarines4
  • 🟣 Pluots or plums5–6
  • 🍅 Heirloom tomatoes3 large
  • 🍅 Cherry tomatoes1 pint
  • 🌽 Sweet corn6 ears
  • 🥒 Zucchini3 medium
  • 🍆 Japanese eggplant3 small
  • 🫑 Sweet peppers5–6
  • 🫛 Green beansabout 1 lb
  • 🥒 Persian cucumbers6
  • 🥬 Little gem lettuce2 heads
  • 🥔 Baby potatoes1.5 lb
  • 🧅 Red onions3 medium
  • 🌿 Basil + cilantro1 bunch each
  • 🐟 Salmon2 fillets
🗓️ Full Week
Sunday – June 28
Breakfast
🌅 Farmers Market Morning
Baffle Cart or Zydas Kitchen, then produce + groceries. Get 2 salmon for Monday.
Lunch
🍓 Market Fruit + Snack Plate
Berries, cherries, cucumbers, little gem, cheese/yogurt, and avocado. Easy grazing while groceries get unpacked.
StrawberriesBlueberriesCherriesCucumbersLittle Gem
Dinner
🌽 Summer Veg Enchilada Skillet
Black beans, corn, zucchini, peppers, tomatoes, red onion, cumin, oregano, and corn tortilla strips baked with a little cheese. Serve with avocado, cilantro, lime, and cucumber-little gem salad.
Sweet CornZucchiniSweet PeppersTomatoesRed OnionsCilantro
Monday – June 29
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
Salmon with olive oil, lemon, salt, and basil. Rice, garlicky green beans, and tomato-cucumber-little gem salad with lime and herbs.
SalmonGreen BeansHeirloom TomatoesPersian CucumbersLittle GemBasil
Tuesday – June 30
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
🌮 Roasted Eggplant + Pinto Bean Tacos
Roast Japanese eggplant, zucchini, peppers, and red onion with olive oil, cumin, and smoked paprika. Fold into corn tortillas with pinto beans, avocado, cilantro, lime, and tomato-corn salsa.
Japanese EggplantZucchiniSweet PeppersRed OnionsSweet CornTomatoesCilantro
Wednesday – July 1
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 + Big Market Salad
Kids: nuggets and tots. Adults add little gem, cucumbers, tomatoes, leftover roasted veg, avocado, olive oil, and lime.
Little GemCucumbersTomatoesLeftover Veg
Thursday – July 2
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
🫑 Chicken Fajita Rice Bowls
Boneless chicken thighs with peppers, red onion, zucchini, cumin, chili powder, lime, and cilantro. Serve over rice with black beans, avocado, lettuce, and cucumber-tomato salad.
Sweet PeppersRed OnionsZucchiniLittle GemCucumbersTomatoesCilantro
Friday – July 3
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 needs mercy. Adults: GF pasta with tomato, basil, zucchini, green beans, olive oil, and optional leftover chicken.
TomatoesBasilZucchiniGreen Beans
Saturday – July 4
Breakfast
🥞 Pancakes + Fruit
Kids: pancakes made safe for Leo + sausage
Adults: yogurt bowl or oatmeal with berries/stone fruit.
Lunch
🥗 Leftover Bowls
Rice, beans, roasted veg, herbs, avocado, lettuce, and any remaining chicken. A tidy fridge is its own little parade.
Leftover VegLittle GemCucumbersHerbs
Dinner
🇺🇸 Market Veg Taco Bar + Potato-Corn Salad
A bigger but still vegetarian Saturday: corn tortillas, black beans, roasted peppers/zucchini/eggplant, avocado, salsa, and warm potato-corn-green bean salad with basil, olive oil, and lemon.
Baby PotatoesSweet CornGreen BeansSweet PeppersZucchiniEggplantBasil
Bonus – Any Night
Bonus
🍅 Tomato-Corn Salsa
Tomatoes, charred corn, red onion, cilantro, lime, olive oil, and salt. Good over salmon, tacos, fajita bowls, and flex plates.
TomatoesSweet CornRed OnionsCilantro
Bonus
🥒 Cucumber-Lime Yogurt Sauce
Greek yogurt, grated cucumber, lime, olive oil, salt, and chopped cilantro or basil. Sesame-free, tahini-free, useful everywhere.
Persian CucumbersCilantroBasil
Snack
🍑 Stone Fruit + Berry Crisp
Peaches, nectarines, pluots, berries, cinnamon, maple, and a certified GF oat crumble with coconut oil. Egg-free, GF, no hazelnut, no sesame.
PeachesNectarinesPluotsBerries
Made by Danu 🌙 · Mederos Family · Week of June 28, 2026