Mito Plan Fall Meals
Use this meal plan to schedule two week's worth of nourishing fall meals that fit the IFM Mito Plan. Use dinner leftovers for lunches, and plan several nights on your calendar where you can use up leftovers.
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Dinner
| Ingredient | Qty |
|---|---|
| boneless chicken breasts | 3.5 pounds |
| bone-in chicken thighs | 2.5 pounds |
| ground turkey | 1 pounds |
| ground beef | 1 pounds |
| wild salmon fillets | 2 pounds |
| bone-in chicken legs | 3 pounds |
| ground chicken | 2 pounds |
| chicken tenders | 1.5 pounds |
| beef rump roast | 3 pounds |
| ground bison | 1 pounds |
| beef sirloin tip roast | 3.5 pounds |
| filet mignon | 1 pounds |
| Ingredient | Qty |
|---|---|
| feta cheese | 1 cups |
| plain yogurt | 0.25 cups |
| raw cheddar cheese | 1.5 cups |
| cream cheese | 2 ounces |
| butter | 4 tablespoons |
| soft goat cheese | 8 ounces |
| heavy cream | 2.5 cups |
| mozzarella cheese | 8 ounces |
| shredded parmesan cheese | 1 cups |
| Ingredient | Qty |
|---|---|
| sweet potatoes (medium) | 2 |
| cilantro | 0.75 cups |
| kale | 1 bunches |
| lemon juice | 25 tablespoons |
| garlic | 23 cloves |
| lemons (large) | 2 |
| lemons (small) | 1 |
| lemons | 2 |
| onions (large) | 1 |
| onions (small) | 2 |
| onions | 1 |
| carrots (medium) | 4 |
| celery stalks | 3 |
| parsley (small) | 1 handfuls |
| parsley | 4.5 cups |
| red onions (medium) | 1 |
| red onions (small) | 3.5 |
| white button mushrooms | 8 ounces |
| red leaf lettuce (large) | 1 heads |
| fresh ginger | 2 inches |
| fresh ginger | 2 teaspoons |
| cauliflower (large) | 1 heads |
| cauliflower (medium) | 1 heads |
| baby arugula (large) | 2 handfuls |
| baby arugula | 24 cups |
| green onions | 11 |
| red cabbage | 2 cups |
| avocados (medium) | 1 |
| avocados | 1 |
| red bell peppers (medium) | 1 |
| red bell peppers (small) | 1 |
| English cucumbers (small) | 1 |
| English cucumbers (medium) | 2 |
| fresh basil | 5 cups |
| cremini mushrooms | 6 ounces |
| fresh thyme | 2 teaspoons |
| lime zest | 1 teaspoons |
| fresh dill | 0.75 cups |
| cherry tomatoes | 1 cups |
| green cabbage (medium) | 0.5 heads |
| green cabbage (small) | 0.5 heads |
| fresh chives | 0.25 cups |
| fresh chives | 2 tablespoons |
| savoy cabbage (medium) | 0.5 heads |
| zucchini | 8 cups |
| zucchini (medium) | 5 |
| lemon zest | 2 teaspoons |
| pomegranates (medium) | 0.5 |
| lime juice | 4 tablespoons |
| radishes | 2 bunches |
| roma tomatoes | 2 |
| leeks | 2 |
| leeks (large) | 1 |
| acorn squash | 2 |
| cucumbers (medium) | 1 |
| green beans | 1.5 pounds |
| fennel bulbs (medium) | 3 |
| fennel bulbs (large) | 2 |
| beets (medium) | 3 |
| beets | 1 bunches |
| green bell pepper (medium) | 1 |
| spaghetti squash | 2 |
| romaine lettuce | 1 heads |
| romaine lettuce (large) | 1 heads |
| romanesco (large) | 1 heads |
| delicata squash (large) | 1 |
| curly kale (large) | 1 bunches |
| green leaf lettuce | 1 heads |
| lacinato kale | 1 bunches |
| lacinato kale (small) | 1 bunches |
| serrano chili peppers | 3 |
| microgreens | 1 handfuls |
| white onion (medium) | 1 |
| yellow bell peppers (large) | 1 |
| baby bok choy | 2 bunches |
| radicchio (small) | 1 heads |
| radicchio | 0.5 heads |
| frisée (small) | 1 heads |
| Ingredient | Qty |
|---|---|
| Herbamare | 3.25 teaspoons |
| Herbamare | 2 pinches |
| sea salt | 17.75 teaspoons |
| Italian seasoning | 2 teaspoons |
| cayenne pepper | 0.25 teaspoons |
| black pepper | 5 teaspoons |
| cumin seeds | 2 teaspoons |
| dried oregano | 1 teaspoons |
| dried thyme | 3.5 teaspoons |
| dried sage | 1 teaspoons |
| dried dill | 2.5 teaspoons |
| garlic powder | 1.25 teaspoons |
| ground cumin | 4 teaspoons |
| ground cardamom | 1 pinches |
| ground cardamom | 0.25 teaspoons |
| ground allspice | 0.5 teaspoons |
| ground coriander | 1.5 teaspoons |
| onion powder | 0.5 teaspoons |
| turmeric powder | 1.25 teaspoons |
| dried rosemary | 1 teaspoons |
| dried rosemary | 2 tablespoons |
| garam masala | 0.5 teaspoons |
| paprika | 3 teaspoons |
| chili powder | 2 teaspoons |
| kosher salt | 4 teaspoons |
| Ingredient | Qty |
|---|---|
| dry white wine | 0.5 cups |
| Ingredient | Qty |
|---|---|
| dijon mustard | 3 teaspoons |
| wheat-free tamari | 2 tablespoons |
| Ingredient | Qty |
|---|---|
| baking soda | 1 teaspoons |
| maple syrup | 1 teaspoons |
| blanched almond flour | 0.5 cups |
| Ingredient | Qty |
|---|---|
| coconut milk | 1 cans |
| diced tomatoes | 4 cups |
| tomato paste | 2 tablespoons |
| marinara sauce | 56 ounces |
| kalamata olives | 0.5 cups |
| Ingredient | Qty |
|---|---|
| pine nuts | 0.5 cups |
| chickpeas | 4.5 cups |
| pumpkin seeds | 1 cups |
| black beluga lentils | 1 cups |
| Ingredient | Qty |
|---|---|
| chicken stock | 4 cups |
| sesame tahini | 0.5 cups |
| sesame tahini | 17 tablespoons |
| chicken bone broth | 2 cups |
| whole psyllium husks | 0.5 cups |
| beef bone broth | 1.5 cups |
| Ingredient | Qty |
|---|---|
| mayonnaise | 0.75 cups |
| castelvetrano olives | 0.5 cups |
| Ingredient | Qty |
|---|---|
| extra virgin olive oil | 2 teaspoons |
| extra virgin olive oil | 74 tablespoons |
| extra virgin olive oil | 0.75 cups |
| red wine vinegar | 4 tablespoons |
| brown rice vinegar | 1 tablespoons |
| raw apple cider vinegar | 2 teaspoons |
| raw apple cider vinegar | 0.5 cups |
| raw apple cider vinegar | 3 tablespoons |
| avocado oil | 3 tablespoons |
| coconut vinegar | 1 tablespoons |
| champagne vinegar | 3 tablespoons |
| Ingredient | Qty |
|---|---|
| water | 7 cups |
| water | 11 tablespoons |