← All Weeks

🌿 Mederos Meal Plan

Week of July 19 – 25, 2026

Late July market week · salmon Monday, chicken once, two honest 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 • safe sausage + fruit • waffles or pancakes made safe for Leo. Rotate, keep it calm.

☀️ 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. Monastic, but useful.

⚠️ 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▾
Chicken thighs or breasts for Thursday fajita bowls 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 Cannellini or navy beans Vegetable broth or GF broth Coconut milk GF oats + certified GF pancake/waffle mix check Olive oil + avocado oil Cumin, oregano, paprika, chili powder, coriander Apple cider vinegar or red wine vinegar Protein powder + creatine check Cheddar, Monterey Jack, or cotija for bowls/tacos Avocados Lemons + limes Mango for cucumber-mango salsa 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 peaches6
  • 🍑 Nectarines5–6
  • 🍅 Heirloom tomatoes5 large
  • 🍅 Cherry tomatoes1 pint
  • 🌽 Sweet corn6 ears
  • 🌶️ Poblanos3 large
  • 🫑 Red bell peppers3
  • 🥒 Persian cucumbers6
  • 🥬 Little gem lettuce3 heads
  • 🫛 Green beans1 lb
  • 🍆 Japanese eggplant4 small
  • 🥔 Baby potatoes1.5 lb
  • 🧅 Red onions3
  • 🌿 Cilantro + parsley1 bunch each
  • 🌿 Basil1 bunch
  • 🐟 Salmon2 fillets
🗓️ Full Week
Sunday – July 19
Breakfast
🌅 Farmers Market Morning
Baffle Cart or Zydas Kitchen, then produce + groceries. Get 2 salmon for Monday.
Lunch
🍑 Market Fruit + Snack Plate
Peaches, nectarines, berries, cucumbers, lettuce leaves, cheese/yogurt, avocado, and leftovers. Very little ceremony required.
StrawberriesBlueberriesPeachesNectarinesCucumbers
Dinner
🍆 Roasted Ratatouille Beans + Crispy Potatoes
Roast eggplant, tomatoes, peppers, red onion, and basil with olive oil. Spoon over cannellini or navy beans, with crispy baby potatoes and a green salad on the side.
Japanese EggplantHeirloom TomatoesRed PeppersRed OnionsBaby PotatoesBasil
Monday – July 20
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 Salmon + Rice + Green Beans
Broil salmon with olive oil, lemon, salt, and herbs. Serve with rice, garlicky green beans, and cucumber-tomato salad with basil and lime.
SalmonGreen BeansPersian CucumbersCherry TomatoesBasil
Tuesday – July 21
Breakfast
🍓 Berries + Breakfast Basics
Kids: oatmeal or safe sausage + fruit
Adults: yogurt bowl with strawberries, blueberries, chia, and flax.
Lunch
🥤 Protein Shake
Spinach, broccoli, frozen fruit, protein powder, creatine.
Dinner
🌽 Poblano Corn & Black Bean Tacos
Char poblanos and corn, then fold with black beans, lime, cumin, cilantro, and a little cheese. Serve in corn/GF tortillas or bowls with lettuce, tomato, avocado, and rice.
PoblanosSweet CornLittle GemHeirloom TomatoesCilantro
Wednesday – July 22
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.
Little GemTomatoesCucumbersLeftovers
Thursday – July 23
Breakfast
🍑 Stone Fruit Breakfast
Kids: oatmeal with peaches/nectarines or sausage + fruit
Adults: yogurt bowl with peaches, chia, flax, and cinnamon.
Lunch
🥤 Protein Shake
Spinach, broccoli, frozen fruit, protein powder, creatine.
Dinner
🍗 Chicken Fajita Rice Bowls
Cook chicken with lime, garlic, cumin, paprika, and avocado oil. Serve over rice with sauteed peppers, onions, corn, lettuce, tomatoes, avocado, and cilantro.
Red PeppersRed OnionsSweet CornLittle GemTomatoesCilantro
Friday – July 24
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 fajita bowls. Adults: big lettuce salad with cucumbers, tomatoes, beans, avocado, olive oil, lime, and herbs.
Little GemTomatoesCucumbersHerbsLeftovers
Saturday – July 25
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 fajita veg. The fridge gets a tiny reset.
Leftover VegLittle GemCucumbersHerbs
Dinner
🍅 Heirloom Tomato Gazpacho + Corn-Potato Hash
Blend tomatoes, cucumber, peppers, herbs, vinegar, olive oil, cumin, and coriander; chill well. Serve with olive-oil corn and potato hash plus beans if dinner needs more ballast.
Heirloom TomatoesPersian CucumbersRed PeppersSweet CornBaby PotatoesParsley
Bonus – Any Night
Bonus
🥒 Cucumber-Mango Salsa
Persian cucumber, mango, lime, cilantro, olive oil, and salt. Good on tacos, bowls, and flex-night salads.
Persian CucumbersCilantro
Bonus
🌽 Charred Corn + Tomato Relish
Char corn in a 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, nectarines, berries, cinnamon, maple, and a certified GF oat crumble with coconut oil. Egg-free, GF, no hazelnut, no sesame.
PeachesNectarinesBerries
Made by Danu 🌙 · Mederos Family · Week of July 19, 2026