📅 NHA Cook-Along Week: 3 Cooking Sessions, 7 Days of Lunches and Dinners
🍳 Cook three times, watch the chef the whole way, and eat well all week. Every dish is a free National Health Association recipe by Cathy Fisher (Straight Up Food), with a video of her making it.
💾 Your grocery list saves on your own device. These buttons set this plan’s recipes to the right servings for your household; anything else on your list stays. 🔁 To rebuild from scratch: on the list, tap “↺ Clear or reset”, choose to empty everything, then tap a 🛒 button again.
🌤️ What this plan is: a practical cooking plan for lunches and dinners. Add any breakfast you like, for example the Cinnamon Roll Oatmeal from our Starter Plan.
🚫 What it isn’t: a calorie target, a therapeutic diet, or a nutritionally complete plan. Its nutrition isn’t calculated yet. For care that fits you, talk with your clinician or a registered dietitian.
👩🍳 The three cooking sessions
Session 1 · Day 1: 🍲 Beefless Stew + 🥗 Caesar-y Salad
🧾 Stew: 6 servings (the recipe says 6 to 8). Salad: 4 servings; keep the dressing in its own jar and dress each bowl just before eating.
Session 2 · Day 3, evening: 🫔 Enchilada Casserole + 🥑 Guacamole
🧾 Casserole: 6 servings (the recipe says 6 to 8). Guacamole: about 2 cups; press plastic wrap onto its surface to slow browning.
Session 3 · Day 5, evening: 🌯 Burrito Bowl + 🍅 Fresh Tomato Salsa
🧾 Bowls: 4 servings (the recipe says 4 to 6; 12 cups). Keep the rice-and-bean base apart from the lettuce so it stays crisp.
🗓️ Day by day (one person)
📆 Day 1 · 🍳 Cook Session 1
🥪 Lunch: Beefless Stew
🍽️ Dinner: Beefless Stew + Caesar-y Salad
📆 Day 2
🥪 Lunch: Beefless Stew
🍽️ Dinner: Beefless Stew + Caesar-y Salad
📆 Day 3 · 🍳 Cook Session 2 tonight
🥪 Lunch: Beefless Stew
🍽️ Dinner: Enchilada Casserole + Guacamole
📆 Day 4
🥪 Lunch: Enchilada Casserole
🍽️ Dinner: Beefless Stew (last serving) + Caesar-y Salad
📆 Day 5 · 🍳 Cook Session 3 tonight
🥪 Lunch: Enchilada Casserole
🍽️ Dinner: Burrito Bowl + Fresh Tomato Salsa
📆 Day 6
🥪 Lunch: Burrito Bowl + salsa
🍽️ Dinner: Enchilada Casserole + Caesar-y Salad
📆 Day 7
🥪 Lunch: Burrito Bowl + salsa
🍽️ Dinner: Enchilada Casserole
🔁 Where the portions go: Beefless Stew (6) → Days 1–4. Enchilada Casserole (6) → Days 3–7, 1 left over. Burrito Bowl (4) → Days 5–7, 1 left over. Caesar-y Salad (4) → Days 1, 2, 4 and 6. Freeze or share the extras.
🧊 Food safety: chill leftovers within 2 hours and eat them within 3–4 days, or freeze them (general guidance from FoodSafety.gov). That’s why Session 2 falls on Day 3: nothing here is eaten more than 4 days after cooking.
🖨️ Printable shopping list (1 person, whole week)
Use your browser’s Print button. For 2 or 4 people, or to tick things off, use the 🛒 buttons at the top. Where a recipe gives a range, we shop for the larger amount.
🥬 Produce
- ☐ Avocados, ripe: 3
- ☐ Carrots, medium: 3
- ☐ Celery: 3 ribs
- ☐ Fresh cilantro (or basil), chopped: 1¾ cups
- ☐ Fresh parsley, chopped: ½ cup
- ☐ Fresh rosemary, finely chopped: 2 tsp
- ☐ Fresh tomatoes (Roma or cherry), chopped: 3½ cups
- ☐ Garlic: 16 cloves
- ☐ Green cabbage, thinly sliced: 1 cup
- ☐ Kale, collards, or Swiss chard, chopped: 5 cups
- ☐ Lemons: 2 tbsp juice · buy about 1 lemon
- ☐ Limes, for juice: 10⅓ tbsp juice · buy about 6 limes
- ☐ Portabella mushrooms, medium: 2
- ☐ Red bell pepper, medium: 2
- ☐ Red onion, finely diced: 8 tbsp
- ☐ Romaine lettuce, large head: 1 head
- ☐ Romaine lettuce, thinly sliced: 4 cups
- ☐ White potatoes: 2 lb
- ☐ Yellow or white onion, chopped: 6½ cups
- ☐ Zucchini, medium: 1
- ☐ Avocado for topping (optional): 3
🫘 Beans and canned foods
- ☐ Black beans, canned (no salt added): 2 cans
- ☐ Diced tomatoes, canned (no salt added): 1 can
- ☐ Tomato paste (no salt added): 3 oz · buy about 1 can
🌾 Grains
- ☐ Corn tortillas, 6-inch: 6
- ☐ Long-grain brown rice, dry: 1 cup
🧊 Frozen
- ☐ Corn, frozen: 2 cups
- ☐ Green peas, frozen: 1½ cups
🌰 Nuts, seeds, pantry
- ☐ Cashews, raw, unsalted: ⅓ cup
- ☐ Raisins, unsweetened: 1 tbsp
- ☐ Mustard, Dijon or stone-ground · pantry: 2 tbsp
🌿 Herbs and spices
- ☐ Chili powder, salt-free · pantry: 4 tsp
- ☐ Dried oregano · pantry: 1 tsp
- ☐ Ground cumin · pantry: ½ tsp
- ☐ Italian herbs, salt-free · pantry: 4 tsp
- ☐ Paprika, sweet or smoked · pantry: 3 tsp
🧮 Nutrition: not calculated yet. We’ll add USDA-based daily totals only when every ingredient has a documented USDA record and weight.
🔄 If NHA changes one of these recipes, we’ll update this page and note what changed. Your saved grocery list is never changed for you; rebuild it with “↺ Clear or reset” and the 🛒 buttons. Plan checked October 16, 2026.
ℹ️ Credits
Recipes by Cathy Fisher (StraightUpFood.com), published by the National Health Association; videos from her Straight Up Food channel. Neither has reviewed or endorsed this plan.
Kitchen Monk™ and Flourishing Nursing™ are independent: not affiliated with, sponsored by, or endorsed by the National Health Association (NHA) or the chefs named here, and we earn nothing from these links. Each recipe belongs to its creator and the NHA; we link to the original instead of copying it. List checked against NHA’s public pages on October 16, 2026. Corrections: rfjeep@gmail.com.
