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🌿 Mederos Meal Plan

Week of July 5 – 11, 2026

Peak summer market haul · salmon Monday, chicken once, two merciful flex nights

📅 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. Still not glamorous. Still correct.

⚠️ 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 Tuesday bowls Allergy-safe breakfast sausage Chicken nuggets + tots Pizza bagel bites + GF option Greek yogurt Rice Corn tortillas Black 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 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
  • 🟣 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
  • 🥬 Romaine hearts2 hearts
  • 🥔 Baby potatoes1.5 lb
  • 🌿 Basil + cilantro1 bunch each
  • 🐟 Salmon2 fillets
🗓️ Full Week
Sunday – July 5
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, romaine, cheese/yogurt, and avocado. Grazing lunch, not a project.
StrawberriesBlueberriesCherriesCucumbersRomaine
Dinner
🥘 Summer Veg Rice Bake + White Beans
Rice baked with tomatoes, zucchini, peppers, corn, green beans, oregano, olive oil, and white beans. Finish with basil, lemon, feta/cotija, and cucumber-romaine salad.
TomatoesZucchiniSweet PeppersSweet CornGreen BeansBasil
Monday – July 6
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 + Corn + Green Beans
Salmon with olive oil, lemon, salt, and basil. Serve with rice, charred corn, garlicky green beans, and tomato-cucumber salad.
SalmonSweet CornGreen BeansHeirloom TomatoesPersian CucumbersBasil
Tuesday – July 7
Breakfast
🍑 Stone Fruit Breakfast
Kids: oatmeal or Leo-friendly eggs + sausage
Adults: yogurt bowl with peaches, blueberries, chia, and flax.
Lunch
🥤 Protein Shake
Spinach, broccoli, frozen fruit, protein powder, creatine.
Dinner
🫑 Chicken Fajita Rice Bowls
Boneless chicken thighs with peppers, zucchini, cumin, chili powder, lime, and cilantro. Serve over rice with black beans, romaine, avocado, and cherry tomato-corn salsa.
Sweet PeppersZucchiniCherry TomatoesSweet CornRomaineCilantro
Wednesday – July 8
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 romaine, cucumbers, tomatoes, leftover fajita veg, avocado, olive oil, and lime.
RomaineCucumbersTomatoesLeftover Veg
Thursday – July 9
Breakfast
🍓 Oats + Berries
Kids: oatmeal with berries or sausage + fruit
Adults: yogurt bowl with strawberries, chia, flax, and cinnamon.
Lunch
🥤 Protein Shake
Spinach, broccoli, frozen fruit, protein powder, creatine.
Dinner
🍝 GF Tomato-Basil Pasta + White Beans
GF pasta with olive oil, tomatoes, basil, zucchini ribbons, green beans, and white beans. Add lemon and a little feta if useful. No pesto guessing, no surprise nuts.
Heirloom TomatoesBasilZucchiniGreen Beans
Friday – July 10
Breakfast
🍒 Fruit + Breakfast Basics
Kids: oatmeal or pancakes made safe for Leo
Adults: oats or Greek yogurt bowl with cherries/blueberries.
Lunch
🥤 Protein Shake
Spinach, broccoli, frozen fruit, protein powder, creatine.
Flex Night
🍕 Pizza Bagels or GF Pasta
Kids: pizza bagels or nuggets if Friday has teeth. Adults: GF pasta leftovers or salad bowls with tomatoes, cucumbers, romaine, avocado, and any leftover chicken.
TomatoesCucumbersRomaineLeftovers
Saturday – July 11
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, romaine, and any remaining chicken. Clean-fridge diplomacy.
Leftover VegRomaineCucumbersHerbs
Dinner
🌮 Roasted Eggplant + Potato Taco Bar
A bigger vegetarian Saturday: roasted eggplant, baby potatoes, peppers, zucchini, corn, black beans, avocado, tomato salsa, cilantro, lime, and warm corn tortillas.
Japanese EggplantBaby PotatoesSweet CornSweet PeppersZucchiniCilantro
Bonus – Any Night
Bonus
🍅 Cherry Tomato-Corn Salsa
Cherry tomatoes, charred corn, cilantro, lime, olive oil, and salt. Good over salmon, chicken bowls, tacos, and flex plates.
Cherry TomatoesSweet CornCilantro
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, plums, berries, cinnamon, maple, and a certified GF oat crumble with coconut oil. Egg-free, GF, no hazelnut, no sesame.
PeachesNectarinesPlumsBerries
Made by Danu 🌙 · Mederos Family · Week of July 5, 2026