Weekly meal plan #1 - Oct 6

Weekly Grocery and Meal Planning #1 - Oct 6

Hi, my name is Yoon. I'm an expat living in Amsterdam.

I enjoy cooking healthy and tasty food and planning things, and hopefully I can stay motivated to regularly share some insight on how I plan my meals.

BASIC INFORMATION:

For breakfast I usually rotate between overnight oats, greek yogurt or cottage cheese with granola, protein banana bread. 
I go to the office 3 times a week on Tues, Wed, Thurs and have lunch in the office. 

I am mindful about protein intake for muscle building (more like maintenance now that the weather's getting chilly).

I live with my husband, but we often cook our own food unless I'm making something nice for both of us. He's completely fine eating the same ground beef pasta boxes all throughout the week. 

GROCERY LIST

Friday farmer's market [99.28 Euro]

• Chicken thigh 800g 
• Entrecote 2 pieces
• French rack 1 pack of 4 
• Salmon fillet 250g
• Scallops 300g
• Mushroom 1 pack
• Mango 2
• Tangerine 6
• Banana
• Salad mix
• Potatoes 400g
• Beet 1
• Lemon 1 
• Onion 2

Supermarket [I won't add my supermarket grocery bills, because they include my husband's groceries and loads of snacks so it wouldn't be very accurate anyway.]

• Skim milk
• Butternut squash 1
• Green onion
• Corn 1
• Apple 2

STORY TIME

There's a market open on every Friday close to where I live, so I got some scallops to pan sear right away. 

The seafood stand at the market is quite pricey, and I will only check it out for fresh seafood options not available from the supermarket moving forward. For example they carried live crabs, but I got a bit overwhelmed about the idea of cooking them at home and passed up.

Friday lunch: Scallops and butternut squash soup

Saturday lunch: Salmon poke bowl

I used to eat this dakbokkeumtang with rice growing up, until my husband asked me why I felt the need to add more carb when the dish already has potato as carb. Funny how you never question something that you're accustomed to.

Meal prep: Korean style spicy chicken potato stew

Friday market produce shop put out mangoes and tangerines out for people to taste, and for a reason! These mangoes were the best I've had in Netherlands the past 5 years. Being a Korean, I find most fruits in the Netherlands quite tasteless but maybe I was in the wrong for getting fruits at supermarket so far. 

Example of usual breakfast: Greek yogurt, granola, mango

The corncob was the highlight of the dish. I boiled for 10 minutes and lathered on melted butter with lots of spices to finish off in the oven for 20 minutes with other vegetables. I think I'll use corn more often for carb source. 

Sunday lunch: Steak and grilled vegetables

Monday dinner: French rack with scrambled caulliflower rice

Office lunch - fish stew

Office lunch - pork sausage and lentil beans
Usually our office lunch is very stingy with protein, but this one was a great meal!

Thursday date night dinner at Restaurant Ace