Weekly Meal Plan: Cooking Through the July Heat with Coconut Sauce and One-Pan Favorites

It’s been a hot one in Chicago. The kind of humid heat that makes your hair curl and your runs feel like marathons—even if they’re short and slow. I’ve still been lacing up and cooking at home, though, because there’s something nice about a cool kitchen in the evening and a meal you made yourself. And this week, apparently, I’m all about the sweet potato. Not exactly a summer vegetable, I know, but I kept coming back to it. It made the perfect base, the perfect side, and the perfect crispy bite.

This week’s meals are a mix of vegetarian, chicken, seafood, and fun recipes that feel hearty without being heavy. I leaned on coconut milk and roasted veggies, threw in some budget-friendly ideas, and kept things relatively simple for hot weeknights when energy is limited but good food still matters.

Happy cooking!

🥥 Coconut Tofu Stroganoff (Vegetarian)

This veggie take on stroganoff is hearty without feeling too heavy—perfect for a summer dinner that still brings comfort. The tofu gives you that satisfying bite of protein (if you can get it crispy—still a challenge, tbh), and the mushrooms, tomato, and bell pepper make it fresh and colorful. Coconut milk and white wine form the base of the sauce, which is velvety but still light. Feta and fresh parsley on top help cut through the richness and keep things bright.

🕒 Total time: 40 minutes

🍳 Tip: Press your tofu well and use a nonstick skillet to help it get crisp!

🌶️ Sweet Chili Chicken with Coconut Sauce (Chicken)

This might be my favorite sauce of the week. The combo of sweet chili sauce, coconut milk, and a little soy creates this tangy, glossy, sweet-savory coating that makes the chicken totally addictive. Roasted sweet potato and bell pepper on the side soak it all up, and the lime gives it a zippy kick. I’d eat this sauce on literally anything, but it really shines here.

🕒 Total time: 35 minutes

🥡 Tip: Make extra sauce and use it for lunch the next day—it’s incredible over rice or noodles!

🐟 One Pan Salmon with Broccoli Cheddar Orzo (Seafood)

This feels like a fall or winter recipe—but somehow it works in the summer, too. Creamy cheesy orzo is loaded with broccoli and carrots and gets topped with salmon for a full one-pan dinner. The wine and broth keep it from being too heavy, and the sharp cheddar makes it feel indulgent. Bonus: this could definitely pass as kid-friendly thanks to the cheesy-pasta element.

🕒 Total time: 35 minutes

🥄 Tip: Stir the orzo regularly while it simmers so it cooks evenly and doesn’t stick to the pan!

🌮 Sweet Potato & Black Bean Taco Melts (Vegetarian)

This was my favorite meal of the week—crispy, gooey, satisfying, and surprisingly wholesome. I mashed up roasted sweet potatoes with beans, salsa, guac, and spices, then stuffed them in tiny flour tortillas with cheese before pan-frying them like little quesadillas. I called them tacos at first, but they’re more like sincronizadas—and absolutely worth the 50 minutes it takes to make them. Do not skip the sauce.

🕒 Total time: 50 minutes

🔥 Tip: Use a bit of oil and a hot nonstick pan to get the outside golden and crispy!

🍝 One-Pan Baked Tortellini (Budget)

This is one of those meals that makes you feel like you got away with something—like, how can it be this easy and this good? Chicken sausage, broccoli, and Brussels sprouts bake with frozen tortellini and a sprinkle of cheese for a cozy, low-effort dinner. It's all done in one pan and the ingredient list is short. Definitely a good budget weeknight staple.🕒 Total time: 35 minutes

💰 Estimated cost: ~$17 total / ~$4.25 per serving

🥪 Crispy Italian Panini (Fun Recipe)

These sandwiches are a little more hands-on, but so worth it. Breaded chicken, roasted peppers, melty mozzarella, pesto, and a little sweet potato and broccoli on the side make it feel like a full meal. You can eat them hot or cold, and leftovers hold up great—just reheat in foil in the oven for extra crispiness. Make a few variations if you're feeding a crowd!

🕒 Total time: 40 minutes

📦 Tip: You can prep all the ingredients earlier in the day and assemble when ready to eat!

🛒 Grocery List

Produce

• 3 yellow onions

• 2 large sweet potatoes

• 9 cloves garlic or 1 head of garlic

• 2 cups mushrooms

• 2 whole bell peppers

• 1 large tomato

• 3 whole carrots

• 2 limes

• 2 heads broccoli

• 1 small red onion

• 1 cup loosely packed cilantro

• Fresh parsley (optional)

• Fresh cilantro (optional)

• 1 pound Brussels sprouts

Proteins

• 1 block firm tofu

• 4 whole chicken thighs

• 4 to 6 salmon fillets

• 2 to 3 chicken breasts

• 1½ pounds ground Italian chicken sausage

• 2 eggs

Pantry

• 1 pound whole wheat egg noodles

• 1½ cups whole wheat orzo

• 24 street taco-sized flour tortillas

• 1 bag frozen tortellini (about 19 oz)

• 1 can (15 oz) black beans

• ½ cup chunky salsa

• 1 cup sweet chili sauce

• 1 tablespoon soy sauce

• 1 jar roasted red bell peppers

• ¼ cup basil pesto

• 1 packet of taco seasoning (divided)

• 1 cup guacamole

• 1 cup all-purpose flour

• 2 tsp paprika

• 2 tbsp Italian seasoning

• Olive oil

• Salt

• Pepper

• Red pepper flakes

Dairy & Refrigerated

• 1 cup shredded parmesan cheese

• 1 cup shredded cheddar cheese

• ½ cup grated Parmesan cheese (additional)

• 1½ cups shredded Mexican cheese blend

• 1 cup milk

• Fresh mozzarella cheese

Canned & Bottled

• 2 cans (13.5 oz each) coconut milk

• 1 cup dry white wine

In Good Thyme 🌿