Weekly Meal Plan — Week of April 14, 2026

Last updated: 2026-04-14

3 dinners planned. Constraints: no onions, no tomatoes. Gout-friendly (Kaleb) + fatty-liver-friendly (Mindy, breastfeeding). Grocery list: grocery-lists/2026-04-14-week

Meal 1 — Ninja Crispi Garlic-Herb Chicken Breasts with Roasted Vegetables

Serves: 4 | Calories: ~380 per serving (1 breast + veg)

Gout-Friendly: ★★★★★ — Chicken breast is low-purine and one of the safest proteins for gout management. Fatty-Liver-Friendly: ★★★★★ — Lean protein, olive oil, and vegetables make this an excellent choice for liver health.

Ingredients

• 4 boneless, skinless chicken breasts
• 2 tbsp olive oil
• 4 garlic cloves, minced
• 1 tsp dried oregano
• 1 tsp smoked paprika
• 1 tsp dried thyme
• Salt and pepper to taste
• 1 zucchini, sliced into half-moons
• 1 bell pepper, chopped
• 1 cup broccoli florets

Instructions

1. Pat chicken dry. Combine olive oil, garlic, oregano, paprika, thyme, salt, and pepper. Coat chicken breasts thoroughly and let sit 20 min if you have time.
2. Toss vegetables in a little olive oil, salt, and pepper.
3. Ninja Crispi: Air fry chicken at 375°F for 18–22 min, flipping halfway, until internal temp hits 165°F. Roast veg alongside or in a second batch at 400°F for 12–15 min.
4. Rest chicken 5 min before slicing.

Meal 2 — Beef & Mushroom Egg Noodles

Serves: 4 | Calories: ~480 per serving

Gout-Friendly: ★★★☆☆ — Ground beef adds some purine load; keeping portions to ~4 oz per serving and leaning on the mushrooms keeps this in the “occasional” range. Fatty-Liver-Friendly: ★★★☆☆ — Use 90/10 or leaner ground beef. Egg noodles are refined carbs — moderate portions keep this balanced.

Ingredients

• 12 oz egg noodles
• 1 lb lean ground beef (90/10)
• 8 oz cremini mushrooms, sliced
• 3 garlic cloves, minced
• 2 tbsp low-sodium soy sauce
• 1 tbsp Worcestershire sauce
• 1 cup low-sodium beef broth
• 1 tbsp olive oil
• 2 tbsp cream cheese (or sour cream)
• Salt, pepper, and fresh parsley to finish

Instructions

1. Cook egg noodles per package directions. Drain and set aside.
2. Brown ground beef in a large skillet over medium-high heat, breaking it up as it cooks. Drain excess fat. Set aside.
3. In the same pan, heat olive oil and sauté mushrooms until golden, ~5–6 min. Add garlic and cook 1 min more.
4. Add beef back in. Pour in broth, soy sauce, and Worcestershire. Simmer 3–4 min to reduce slightly.
5. Stir in cream cheese until melted and saucy. Toss in egg noodles, season to taste, and finish with parsley.

Meal 3 — Ground Pork & Cabbage Stir-Fry with Rice

Serves: 4 | Calories: ~420 per serving

Gout-Friendly: ★★★★☆ — Pork is moderate on the purine scale but far better than organ meats or shellfish; cabbage and rice are gout-neutral. Fatty-Liver-Friendly: ★★★★☆ — Lean ground pork with a vegetable-forward base is solid. Use low-sodium soy sauce and keep sesame oil as a finishing drizzle only.

Ingredients

• 1 lb lean ground pork
• ½ head green cabbage, thinly sliced (~4 cups)
• 3 garlic cloves, minced
• 1 tbsp fresh ginger, grated
• 3 tbsp low-sodium soy sauce
• 1 tbsp rice vinegar
• 1 tsp sesame oil (finishing only)
• 1 tbsp neutral oil (avocado or canola)
• 2 cups cooked white or brown rice
• Green onion tops or sesame seeds to garnish

Instructions

1. Cook rice per package directions and keep warm.
2. Heat oil in a wok or large skillet over high heat. Add ground pork and cook until browned, ~6–8 min. Drain excess fat.
3. Push pork to the side. Add garlic and ginger, cook 30 seconds until fragrant.
4. Add cabbage and toss everything together. Stir-fry 4–5 min until just tender with some bite.
5. Add soy sauce and rice vinegar. Toss to coat. Remove from heat and drizzle sesame oil over top.
6. Serve over rice, garnish with green onion tops or sesame seeds.

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