Buddha bowl healthy quinoa

Happy May! This week’s meal plan kicks off the spring season with a Cinco de Mayo dinner and warm weather flavors. After eating my way through Toronto this weekend it’s great to be back in the kitchen.

Buddha bowl healthy quinoa


Monday: 20 minute Turkey Tacos with Apple Salsa, GF/DF. (recipe)

Tuesday: Chopped salad- great way to clean out the fridge and load up on veggies, hardboiled eggs, grilled chicken, bacon or beans for protein. (GF, DF as needed)

Wednesday: Grilled Pork Chops with Pineapple Onion Salsa, browned butter couscous and asparagus. (recipe 1, 2)

Thursday: For Cinco de Mayo we will make Chicken Tortilla Soup in the slow cooker. Super easy and festive. Plus a Lemon Basil margarita to celebrate!

Friday: Soy Ginger Scallops, leftover brown rice and sautéed greens. One of my all-time favorite seafood recipes.


Buddha Bowl- I had this at a local cafe and I’m going to recreate it with a mix of quinoa, chickpeas, spiraled carrots and beets, micro greens and a tahini dressing. (see below for the dressing recipe)


A frittata was another favorite meal this past weekend. This works for breakfast, lunch or dinner and is another great way to clean out the fridge of extra veggies. I’m going to make this Baked Frittata with Roasted Red Peppers, Arugula and Pesto. 

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Buddha bowl healthy quinoa

Lemon Tahini Dressing

A light and bright dressing for grain salad or fresh greens. A healthy and diary-free option to satisfy your palate.
Prep Time: 5 minutes
Total Time: 5 minutes
Course: Salad Dressing
Author: Emily Roach


  • 1/3 cup tahini
  • 1 clove garlic minced
  • 1 1/2 lemons juiced (3-4 Tbsp)
  • 1-2 Tbsp maple syrup
  • Pinch each sea salt + black pepper
  • Hot water to thin


  • Mix together all ingredients through salt and pepper in a mason jar and shake well to combine. Add 1 teaspoon of hot water at a time to thin out the dressing so you can drizzle it easily.
Tried this recipe?Mention @emilyroachwellness or tag #erwellness!

For more inspiration, see years of past dinner plans here, my Pinterest collection here, or OrgJunkie for a link-up of weekly meal plans.


4 replies
  1. Suzanne says:

    4 stars
    Second week of a new job and this lemon tahini dressing came with me today with my salad. A quick, easy and YUMMY addition to my usual suspects in the dressing department. My girls were even dipping their fingers in the Mason jar to sample….Many thanks!!

  2. Barrie says:

    What a great and healthy meal plan- sounds delicious- especially the chopped salad clean-out! I am pinning the dressing recipe- sounds yum!

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