← All Weeks

🌿 Mederos Meal Plan

Week of July 12 – 18, 2026

Peak tomato weather · salmon Monday, skirt steak once, two realistic 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. Boring is allowed to be effective.

⚠️ 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▾
Skirt steak for Thursday lettuce tacos Allergy-safe breakfast sausage Chicken nuggets + tots for flex Pizza bagel bites + GF option or GF pasta flex backup Greek yogurt Rice Corn or certified GF tortillas Black beans + pinto beans White beans if choosing beans with gazpacho Vegetable broth or GF broth Coconut milk GF oats + certified GF pancake/waffle mix check Olive oil + avocado oil Cumin, oregano, chili powder, turmeric, coriander Red wine vinegar Protein powder + creatine check Cheddar, Monterey Jack, or cotija for burritos/bowls Avocados Lemons + limes Mango for cucumber-mango salsa Jicama or celery for gazpacho crunch Scallions Spinach + broccoli for smoothies Frozen fruit Safe nuts/seeds for adult bowls, no hazelnuts and no sesame Oats, chia, flax check
🧺 This Week's Farmers Market Haul▾
  • 🍓 Strawberries1 basket/pint
  • 🫐 Blueberries1 basket/pint
  • 🍑 Yellow peaches5–6
  • 🟣 Plums5–6
  • 🍅 Heirloom tomatoes5–6 large
  • 🍅 Cherry tomatoes1 pint
  • 🌽 Sweet corn5 ears
  • 🌶️ Poblanos3 large
  • 🫑 Red bell peppers3
  • 🍠 Sweet potatoes2 lb
  • 🫛 Green beans1 lb
  • 🧅 Shallots4–5
  • 🥒 Persian cucumbers6
  • 🥬 Butter lettuce2 heads
  • 🥔 Baby potatoes1.5 lb
  • 🌿 Cilantro + parsley1 bunch each
  • 🌿 Basil1 bunch
  • 🐟 Salmon2 fillets
🗓️ Full Week
Sunday – July 12
Breakfast
🌅 Farmers Market Morning
Baffle Cart or Zydas Kitchen, then produce + groceries. Get 2 salmon for Monday.
Lunch
🍑 Market Fruit + Snack Plate
Peaches, plums, berries, cucumbers, lettuce leaves, cheese/yogurt, and avocado. Keep it grazing-simple.
StrawberriesBlueberriesPeachesPlumsCucumbers
Dinner
🍠 Sweet Potato–Poblano Soup
True Food-style soup with sweet potatoes, poblanos, corn, onion, garlic, cumin, oregano, turmeric, coconut milk, cilantro, scallions, avocado, and lime. Keep heat gentle for kids; add rice or beans if soup alone feels light.
Sweet PotatoesPoblanosSweet CornCilantro
Monday – July 13
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
🐟 Lemon Rosemary Salmon + Rice + Green Beans with Shallots
Broil salmon with olive oil, lemon, rosemary salt, and pepper. Serve with rice and Practical Paleo green beans: shallots sautéed in olive oil, beans cooked tender-crisp, lemon zest to finish.
SalmonGreen BeansShallotsBasil
Tuesday – July 14
Breakfast
🍓 Berries + Breakfast Basics
Kids: oatmeal or Leo-friendly eggs + sausage
Adults: yogurt bowl with strawberries, blueberries, chia, and flax.
Lunch
🥤 Protein Shake
Spinach, broccoli, frozen fruit, protein powder, creatine.
Dinner
🌯 Rice, Bean & Cheese Burritos / Bowls
Warm rice and beans with mild seasoning, then set out cheese, corn or GF tortillas, avocado, salsa, lime, lettuce, and leftover soup veg if useful. Bowls are the low-collapse option.
Butter LettuceCherry TomatoesCilantroLeftover Corn
Wednesday – July 15
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 or GF Pasta
Kids: nuggets and tots or pizza-bagel backup. Adults can turn leftover beans/rice into salad bowls with lettuce, tomatoes, cucumbers, avocado, olive oil, and lime.
Butter LettuceTomatoesCucumbersLeftovers
Thursday – July 16
Breakfast
🍑 Stone Fruit Breakfast
Kids: oatmeal with peaches/plums or sausage + fruit
Adults: yogurt bowl with peaches, chia, flax, and cinnamon.
Lunch
🥤 Protein Shake
Spinach, broccoli, frozen fruit, protein powder, creatine.
Dinner
🥬 Hayley’s Skirt Steak Lettuce Tacos + Cucumber-Mango Salsa
Marinate steak with lime, garlic, chili powder, and salt; sear hot and slice thin. Build lettuce tacos with avocado, cherry tomatoes, cilantro, and a mild cucumber-mango-lime salsa. Add corn tortillas if the lettuce is too heroic.
Butter LettuceCherry TomatoesPersian CucumbersCilantro
Friday – July 17
Breakfast
🥣 Oats + Fruit
Kids: oatmeal or pancakes made safe for Leo
Adults: oats or Greek yogurt bowl with berries/stone fruit.
Lunch
🥤 Protein Shake
Spinach, broccoli, frozen fruit, protein powder, creatine.
Flex Night
🍕 Flex / Leftovers
Pizza bagels with GF option, nuggets/tots, or leftover taco bowls. Adults: lettuce salad with tomatoes, cucumbers, beans, avocado, olive oil, lime, and any remaining steak.
TomatoesCucumbersButter LettuceLeftovers
Saturday – July 18
Breakfast
🥞 Pancakes + Fruit
Kids: pancakes made safe for Leo + sausage
Adults: yogurt bowl or oatmeal with berries/stone fruit.
Lunch
🥗 Leftover Bowls
Rice, beans, lettuce, cucumbers, tomatoes, herbs, avocado, and any remaining salsa. Clean-fridge diplomacy.
Leftover VegButter LettuceCucumbersHerbs
Dinner
🍅 Heirloom Tomato Gazpacho + Crispy Potatoes or Beans
Blend heirloom tomatoes, cucumber, peppers, herbs, red wine vinegar, olive oil, cumin, and coriander; chill well. Serve with olive-oil crispy potatoes or simple beans so it counts as dinner, not a beautiful beverage.
Heirloom TomatoesPersian CucumbersRed PeppersBaby PotatoesCilantroParsley
Bonus – Any Night
Bonus
🥭 Cucumber-Mango Salsa
Persian cucumber, mango, lime, cilantro, olive oil, and salt. Great on steak tacos, burrito bowls, or flex-night salads.
Persian CucumbersCilantro
Bonus
🌽 Charred Corn + Tomato Relish
Char corn in a dry skillet, then fold with cherry tomatoes, basil, lime, olive oil, and salt. Spoon over salmon, beans, or rice bowls.
Sweet CornCherry TomatoesBasil
Snack
🍑 Stone Fruit + Berry Crisp
Peaches, plums, berries, cinnamon, maple, and a certified GF oat crumble with coconut oil. Egg-free, GF, no hazelnut, no sesame.
PeachesPlumsBerries
Made by Danu 🌙 · Mederos Family · Week of July 12, 2026