Weekly Meal Planning 101 (Hint: it’s really not that complicated!)

I’ve been on a blog post hiatus for quite some time now, between figuring out my new career path, working on home renovations, and making up for a year’s worth of missed-out-on social plans. I’m thrilled to finally have a second to catch my breath and sit down to write this post.

I get asked CONSTANTLY how I meal plan for the week. It can be incredibly overwhelming and I used to spend hours doing it, but not anymore. My good friend (and soon to be roommate in literally 5 days) introduced me to her method a while ago and I’ve never looked back- it’s that foolproof.

The outline is simple. Plan for Monday-Friday of meals, with leftovers being eaten the next day for lunch. We keep breakfast simple at my house with smoothies every weekday and some kind of egg situation on the weekends, but you could also build that in to your plan if you so choose. As far as the content of the meals, the method is to choose plant-forward recipes daily, alternating between meat-based and vegetarian recipes, as well as keeping in mind carb sources day-to-day. For example, if Monday night’s dinner was chicken, rice, and vegetables, that means you’re eating rice (a high-starch carb) and chicken (a meat-based protein) for lunch Tuesday, so the subsequent dinner should be vegetarian and include little-to-no high-starch carbs. Then, Wednesday’s lunch becomes vegetarian/low-starch carb, followed by a heartier meat and carb dinner the following night. Does this cycle make sense? You can interchange these components however you wish, just keeping in mind the overall cycle.

The purpose for reducing high-starch carbs is NOT because we’re following any specific fad diet or counting macros, etc. It’s partly to make sure that the bulk of our nutrients are coming from whole plants, and it (indirectly) helps with weight management; the more veggie sources on my plate, the less room there is for calorie-dense high-starch carbs, and therefore the less calories in the overall meal. Again, just to reiterate, I’m NOT concerned with calories at all, but it’s a nice added benefit to this way of eating. The main takeaway: the purpose of this style of meal planning is to focus on the quality, not the quantity, of food on my plate daily. Hope that’s helpful! For more info on this, I highly recommend Dr. Mark Hyman for all things regenerative, plant-forward eating and functional-medicine-based nutrition. He’s got a great podcast, as well as a plethora of books on the topic.

There’s one caveat, and that is that my boyfriend, Jeff, prefers a more meat-heavy diet overall. I don’t have an opinion either way, so usually we have 1 (max 2) vegetarian meals per week, and the majority do contain a sustainably-sourced meat or seafood from our Butcher Box subscription. We do try to stick to the high-starch carb alternating, mentioned above, as much as possible though!

Now that you’ve read my word vomit and completely opinion-based view on nutrition as a whole (I’m not a doctor!), are you ready to see a sample meal plan? Let’s go!

Doing the Research

I always start my meal planning by visiting my favorite chef and food blogger’s pages to see what new recipes they’ve come out with in the last week. It’s a great way to try new foods, incorporate veggies you’ve never cooked before, and support creators! I love Pinch of Yum, The Modern Proper, Half Baked Harvest, Molly Baz, Carolina Gelen, and What’s Gaby Cooking, to name a few. I also like to incorporate my own recipes into the week, especially if I’m developing a new recipe and need to test it.

Next, I search the websites of the aforementioned bloggers and chefs and enter keywords based on what I’m looking for that week. This is a great way to find recipes based on what you ALREADY have in your fridge, like that lone head of cabbage you impulse bought at the farmer’s market and need to use up. Once I’ve found 1-2 vegetarian recipes and 2-3 meat-based recipes, I arrange them into the weekly schedule based on the cycle I discussed above.

Making the Meal Plan

Want a pro tip? Write down your meal plan either in a note on your phone or a spreadsheet on your computer, then copy and paste the recipe links (or note the page number from a cookbook) directly into the document. That way, when you’re ready to make dinner, you aren’t scrambling trying to find the recipe you intended to make. Here’s what that might look like:

Monday: The Modern Proper Lemongrass Chicken Thighs, Brown Rice, Spicy Thai Cucumber Salad, Steamed Broccoli (meat-based, high-starch carb source from rice)

Tuesday: Cast-iron steaks with crispy roasted asparagus and simple green salad (meat-based, no high-starch carb source)

Wednesday: Pinch of Yum Chipotle Tahini Bowls (vegetarian, high-starch carb sources from quinoa and sweet potato)

Thursday: The Ardent Cook Honeydew and Feta Summer Salad with Grilled Pork Tenderloin (meat-based, no high-starch carb source)

Friday: The Ardent Cook Hidden Veggie Sloppy Joe’s with simple green salad (meat-based, high-starch carb source from the buns)

The above meal plan contains a huge array of vegetables, sustainably-sourced meat-based proteins, a variety of high-starch complex carbs, and an array of flavor profiles so you never feel bored and genuinely look forward to dinner and lunch leftovers each day. I’d also like to point out that YES, as a food blogger, I am constantly making other food blogger’s recipes! Support creators, people.

To Conclude

In conclusion, a simple formula, 20 minutes spent looking up yummy recipes on the internet and in cookbooks, and a little copying and pasting of recipe links gets you a delicious and FOOLPROOF plan for your weekly meals. Once I’ve written everything out, I’ll make a list based on what I need for each recipe. It makes my grocery shopping so much more streamlined because I’m never guessing as to whether or not I’ll use an ingredient. This method limits spending, reduces food waste, contributes to my health and the health of my partner, and makes me feel accomplished knowing that I’m feeding myself and Jeff a delicious and nutrient-dense meal every night. I hope this helps you take control of your own meal planning, discover new recipes, and lower your stress when it comes to figuring out what’s for dinner each night!

The Ardent Prep: Buffalo Stuffed Zucchini Boats

This is the final recipe in the The Ardent Prep series “Ground Turkey, Quinoa, and Zucchini.” To view the original blog post, click here. To view the other two recipes in this series, click the links at the bottom of the page. I hope you enjoy this prep series!

Ingredients

Par-baked, halved zucchini (6 halves total)

Pre-cooked 1lb ground turkey

1/4 cup hot sauce, such as Frank’s, plus more for serving

1/4 cup pre-cooked quinoa

1/3 cup mayo (or plain, full-fat greek yogurt)

Salt and pepper, to taste

Instructions

1. Preheat oven to 375 degrees Fahrenheit
2. In a mixing bowl, combine ground turkey, quinoa, hot sauce, mayo, salt and pepper. Feel free to taste as you go for spice-level and salt, as the turkey is already cooked and there is no contamination worry!
3. Scoop the centers out of the halved zucchini and discard. The purpose for the par-baking process on prep-day was to allow the centers to be removed very easily.
4. Stuff the zucchini with the ground turkey mixture. I topped mine with leftover cheddar cheese from the Turkey Burgers prior to baking, however this is not required. They will be just as delicious without cheese, if that works best for you. Bake for 15 minutes, until the zucchini are tender and the boats are slightly browned and crispy on top.
5. Serve with additional hot sauce, or ranch dressing if desired. Enjoy!

• 

Herby Vegetarian Quinoa Salad

Barbecue Turkey Quinoa Burgers with Zucchini and Burst Tomatoes

The Ardent Prep: Barbecue Turkey Quinoa Burgers with Zucchini and Burst Tomatoes

This is the second recipe in the The Ardent Prep series “Ground Turkey, Quinoa, and Zucchini.” To view the original blog post, click here. To view the other two recipes in this series, click the links at the bottom of the page. I hope you enjoy this prep series!

Ingredients

1/2 cup prepared quinoa

1lb ground turkey (raw)

3/4 tsp onion powder

2-3 TBSP flour

3 TBSP barbecue sauce, plus more for serving

4 slices sharp cheddar cheese

1 apple, such as honey crisp, core removed and thinly sliced crosswise

4 hamburger buns

Salt and pepper, to taste

Olive oil, for cooking

Instructions

1. In a large mixing bowl, combine quinoa, ground turkey, onion powder, flour, barbecue sauce, salt, and pepper. Mix until just combined. Shape into four equal patties.
2. Heat olive oil in a medium skillet set to medium heat. Cook burgers, about 5-6 minutes per side, or until internal temperature reads 160 degrees Fahrenheit. When the burgers are almost completely cooked, top each patty with a slice of the sharp cheddar and allow it to melt.
3. While the burgers cook, set the oven to Broil. Place cherry tomatoes on a rimmed sheet tray and coat in olive oil, salt, and pepper. Place under the broiler for 2-3 minutes, watching carefully. The tomatoes will begin to burst at the seams and pucker slightly as they get hot.
4. Toast burger buns under the broiler if desired, and slather with additional barbecue sauce. Place the burger on the bun, followed by the slice of apple. Feel free to add additional toppings of your choice, such as sliced onion, lettuce, mayo, etc.
5. Serve burgers with the burst tomatoes and the remaining cubed and roasted zucchini from prep day. Summer came early!

• 

Herby Vegetarian Quinoa Salad

Buffalo Stuffed Zucchini Boats

The Ardent Prep: Herby Vegetarian Quinoa Salad

This is the first recipe in the The Ardent Prep series “Ground Turkey, Quinoa, and Zucchini.” To view the original blog post, click here. To view the other two recipes in this series, click the links at the bottom of the page. I hope you enjoy this prep series!

Ingredients

Prepared quinoa (use all except 1/4 cup and 1/2 cup, divided, for other two recipes)

1/2 of the prepared cubed and roasted zucchini (if you divided it into two containers on prep day, simply use one of the two containers)

2 TBSP olive oil

2 shallots, thinly sliced

3 cloves garlic, minced

1 tsp ground cumin

3/4 cup apple cider vinegar

1 TBSP honey

1/4 cup (about 5) Medjool dates, pitted and coarsley chopped (or raisins)

Handful fresh mint, finely chopped

Handful fresh parsley, finely chopped

Salt and pepper, to taste

Instructions

1. In a medium skillet, warm olive oil over medium heat. Add thinly sliced shallot and pinch of salt and sauté 2-3 minutes, until softened and slightly golden.
2. Add minced garlic and cumin and cook for an additional minute, stirring constantly, until fragrant.
3. Pour in apple cider vinegar and honey, and stir to combine. Lower heat slightly and allow the mixture to simmer and bubble until slightly thickened and the liquid has reduced by about half. Add chopped dates and allow them to sit in the liquid while it is still hot, to soften. Set aside.
4. Warm up the quinoa and zucchini in a large mixing bowl in the microwave (or on the stovetop, if preferred). Combine the warmed quinoa and zucchini, chopped herbs, and apple cider vinaigrette (it’s okay if it’s still hot). Taste and add salt/pepper if desired.
5. Serve warm or at room temperature. Enjoy!

Barbecue Turkey Quinoa Burgers with Zucchini and Burst Tomatoes

Buffalo Stuffed Zucchini Boats

The Ardent Prep: Ground Turkey, Quinoa, and Zucchini

Happy Mother’s Day to everyone celebrating the moms and guardians in their life. If you’re like me, I’ve always used cooking as a form of gift-giving. Why not impress mom with a week’s worth of easy dinners, starting right now! If you’re new to the concept of this meal prep series, I recommend taking a look at the original post from the very first ‘The Ardent Prep’ linked here: The Ardent Prep: Chicken, Rice, and Caramelized Onions . This will explain the basics and method that I use for prepping, then you can head back here to get started.

This particular series is centered around ground turkey (per ALL of your requests), quinoa, and zucchini. The prep day is very basic, and the meals themselves are nothing short of delicious. This grocery list is a bit longer than the last series, but I’m venturing to guess that you already have many of the ingredients in your pantries and therefore won’t need to buy them. The recipes you’ll be making are as follows: Herby Vegetarian Quinoa Salad, Barbecue Turkey Quinoa Burgers with Zucchini and Burst Tomatoes, and Buffalo Stuffed Zucchini Boats.

The first recipe is a Meatless Monday edition, and it’s probably my favorite in the entire series. The quinoa packs a filling, high-protein punch and the mediterranean flavors are right up my alley. If you’ve never tried dates, you’re sooooo missing out. However, if you can’t find them or don’t feel like trying, raisins or dried apricots would be an equally flavorful alternative!

The second recipe is a twist on a classic turkey burger. My hope for this recipe (which makes four large burgers), is that you eat them one night during the week, and save the others for an all-out burger night on the weekend (I’m talking oven fries, special sauce, pickles, go BIG). I love this burger because it pairs my favorite combination of sweet and savory. The burgers themselves are mixed with your favorite barbecue sauce, and the sharp cheddar is the perfect compliment. For a twist, I also include a slice of apple, which acts as that crunchy bit that you might get from a piece of fresh lettuce. The apple with the cheddar is unreal.

Finally, the third recipe, which is the favorite in my household… Buffalo Stuffed Zucchini Boats are everything you’re dreaming of and more. Tender zucchini is hollowed-out and filled with a creamy, spicy ground turkey filling, baked until crisp and golden, and topped with more hot sauce (and ranch dressing, if you’re me). These are Jeff’s favorite, and a close second for me. I love that they feel indulgent and fun, but healthy at the same time.

Now, let’s get back to that Prep Day!

Grocery List

Meat:

2lbs ground turkey

Produce:

9 medium zucchini

1 apple, such as honey-crisp

2 medium shallots

3 garlic cloves

1 handful mint, finely chopped

1 handful parsley, finely chopped

1 package cherry tomatoes, on the vine if desired

Dairy:

4 slices sharp cheddar cheese

⅓ cup mayo (or plain, full fat greek yogurt)

Pantry:

1.5 cups quinoa (Dry)

3 TBSP barbecue sauce, plus more for serving (your choice)

1/4 cup hot sauce, plus more if desired (such as Frank’s or Texas Pete’s)

3/4 cup apple cider vinegar

2-3TBSP flour

1 tsp ground cumin

¾ tsp onion powder

¼ cup Medjool dates (or raisins)

1 TBSP honey

Olive oil, for cooking

Bakery:

4 hamburger buns

Prep Day Instructions

1. Preheat oven to 400 degrees Fahrenheit.
2. Cook 1.5 cups (dry) quinoa according to package instructions.
3. Cut 3 zucchini in half, length-wise. On a large, rimmed sheet tray greased with olive oil, lay zucchini cut-side-down and bake for 12 minutes. The zucchini will start to “sweat”, but will still be firm. Remove from the oven and let cool completely.
4. Dice the remaining 6 zucchini into 1-inch cubes and place on a rimmed sheet tray or in a large glass baking dish. Coat with olive oil, salt, and pepper. Roast for 30 minutes or so, until the zucchini is caramelized and brown on the edges. If there is still a considerable amount of liquid on the sheet tray after 30 minutes, continue to bake, checking regularly, until the majority of the liquid has evaporated. Every oven is different, but you are aiming for golden-brown.
5. While the zucchini bake, brown 1lb of the ground turkey in a large skillet. Feel free to add a pinch of salt and pepper, but do not season otherwise. Keep the other 1lb in the package, raw, and store in the fridge.
6. If you are proceeding with one of the meals, follow instructions in those recipes, linked below. Otherwise, follow these instructions for storage of the prepped ingredients:
7. Place halved, par-baked zucchini in a large container. In two separate containers, divide the cubed, roasted zucchini evenly. Store the ground turkey in another container. You may store the quinoa in one large container, however keep in mind that 1/4 cup is needed for the Buffalo Stuffed Zucchini Boats, 1/2 cup is needed for the Barbecue Turkey Quinoa Burgers, and the remaining is needed for the Herby Vegetarian Quinoa Salad. You can feel free to divide those portions ahead of time, or just keep it all together.

Herby Vegetarian Quinoa Salad

Barbecue Turkey Quinoa Burgers with Zucchini and Burst Tomatoes

Buffalo Stuffed Zucchini Boats

The Ardent Prep: Caramelized Onion, Kale, and Goat Cheese Bowls with Homemade Balsamic Glaze

This is the third recipe in The Ardent Prep series “Chicken, Rice, and Caramelized Onions.” To visit the original blog post, click here. To see the other two recipes in this meal prep series, click the links at the bottom of this page. I hope you enjoy this delicious and easy recipe!

Ingredients

Remaining prepped rice

Remaining 1/3 prepped chicken

Remaining 1/2 prepped caramelized onions

1-2 heads kale

2 cloves garlic, minced

1 16oz bottle Balsamic vinegar

1 4oz log goat cheese, crumbled

Salt and pepper

Instructions

1. In a medium skillet, pour entire bottle of balsamic vinegar and simmer over medium heat, stirring frequently. Cook until liquid amount has reduced by two-thirds and the vinegar is thick, resembling a glaze, approximately 12 minutes. The liquid should be thick enough to coat the back of a spoon. Set aside.
2. Remove stems from kale and roughly chop the leaves. In a medium skillet, saute garlic in 1 TBSP olive oil until fragrant. Add kale and stir to coat in the olive oil and garlic mixture. Add salt and pepper to taste, and cook until kale is wilted.
3. Assemble the bowls. Add rice to the bottom of a bowl and top with sliced chicken, caramelized onions, and the sauteed kale. Top with goat cheese crumbles and drizzle with balsamic glaze.
4. Store remaining balsamic glaze in an airtight container in the fridge for up to 2 weeks. Drizzle over roasted vegetables, use as salad dressing, or enjoy as a topping on pizza. Enjoy!

Chicken Cheesesteak Skillet

Turmeric Ginger Coconut Curry

The Ardent Prep: Turmeric Ginger Coconut Curry

This is the second recipe in The Ardent Prep series “Chicken, Rice, and Caramelized Onions.” To visit the original blog post, click here. To see the other two recipes in this meal prep series, click the links at the bottom of this page. Note that there are no caramelized onions used in this recipe. The onions are used in the other two meals. I hope you enjoy this delicious and easy recipe!

Ingredients

2.5 cups prepped rice

Approximately 1/3 prepped chicken breast, sliced

2 cloves garlic, minced

1 inch piece fresh ginger, grated

1 medium jalapeno pepper, seeds removed and finely chopped

1 tsp ground turmeric

1 16oz can full-fat coconut milk

1-2 heads broccoli, cut into florets

Cilantro and lime wedges, if desired, for serving

Instructions

1. In a medium skillet, heat 1 TBSP olive or coconut oil over medium heat. When oil shimmers, add garlic, ginger, and jalapeno*. Saute until fragrant, approximately 2 minutes.
2. Add turmeric and stir to coat the garlic, ginger, and jalapeno mixture. Allow the spice to “bloom” by cooking it in the hot pan for about 30 seconds. Then, add entire can of coconut milk.
3. Reduce heat to medium low and simmer the sauce for about 10 minutes, until slightly thickened and glossy. Add salt and pepper to taste.
4. In a separate pot, steam broccoli florets, approximately 6 minutes or until tender.
5. Assemble bowls. Add rice to the bottom of a bowl and top with sliced chicken and steamed broccoli. Spoon curry sauce over the top of the bowls, using as much or as little as you like. Garnish with fresh cilantro and lime wedges, if desired. Recipe will yield about 3 adult-sized bowls.

*for added heat in this recipe, leave seeds in jalapeno. Alternatively, add crushed red pepper flakes or a pinch of cayenne pepper to taste.

Chicken Cheesesteak Skillet

Caramelized Onion, Kale, and Goat Cheese Bowls with Homemade Balsamic Glaze

The Ardent Prep: Chicken Cheesesteak Skillet

This is the first recipe in The Ardent Prep series “Chicken, Rice, and Caramelized Onions.” To visit the original blog post, click here. To see the other two recipes in this meal prep series, click the links at the bottom of this page. I hope you enjoy this delicious and easy recipe!

Ingredients

2.5 cups prepped rice

Approximately 1/3 prepped chicken breast, cubed or shredded

Approximately 1/2 prepped caramelized onions

2 bell peppers, any color, thinly sliced

2 garlic cloves, grated or minced

1/4 pound American Cheese

Salt and pepper, to taste

Instructions

1. Preheat oven to 425 degrees Fahrenheit.
2. In a large skillet, heat 1 TBSP olive oil over medium heat. Add peppers and cook, stirring frequently, until tender and slightly browned, approximately 5 minutes. Add garlic and cook for an additional minute, until fragrant.
3. To the skillet with the peppers and garlic, add rice, chicken, and caramelized onions. Fold ingredients together and spread into an even layer in the skillet. Taste for salt and pepper, and add accordingly.
4. Cover rice mixture with sliced American cheese. Bake for 10 minutes, until cheese is melted and slightly golden. Enjoy!

Turmeric Ginger Coconut Curry

Caramelized Onion, Kale, and Goat Cheese Bowls with Homemade Balsamic Glaze

The Ardent Prep: Chicken, Rice, and Caramelized Onions

Happy Easter everyone! I’m spending today with endless cups of coffee, a nature walk, and a free spiral-cut ham that we got on rewards from the grocery store (no shame here). One of the positives of this quarantine for me has been the opportunity to fully immerse myself in Spring and all that this season has to offer. I think Spring is often overlooked because of our desires to get out of the cold weather and move directly into summer, but it’s really one of my favorite seasons! I’m thankful for the opportunity to slow down a bit and watch the flowers bloom.

This meal prep series was inspired by feedback I got from you all on Instagram. The concept was to take a “base”, in this case chicken and rice, and come up with 3-4 quick, easy ways that you could change up that base throughout the week. While most of us do have more time now that we’re home, I think there is also a pressure to be even more productive than we would normally be in the office, and therefore meals get overlooked in exchange for a quick snack while you mute yourself on a conference call. The idea of this meal prep series is that you spend 30 minutes or so prepping your base, then an additional 15-20 minutes for each meal. I visualized a schedule that goes something like this:

Sunday: Prep base ingredients. Store in containers in fridge.

Monday: Make Chicken Cheesesteak Skillet for dinner. Store leftovers for lunch next day.

Tuesday: Make Turmeric Ginger Coconut Curry for dinner. Store leftovers for lunch next day.

Wednesday: Leftovers, if any.

Thursday: Make Caramelized Onion, Kale, and Goat Cheese Bowls with Homemade Balsamic Glaze. Store leftovers for lunch next day.

Friday: Leftovers, if any.

Alternatively, you could do your prep and make a meal all in one shot in the kitchen. It really just depends how you want to make this plan work for you. I will say that this isn’t a comprehensive, feed-your-entire-family-for-a-week meal plan. This is basic. You get roughly 2-3 adult-sized portions per meal, and if you live with boys, good luck making it last. However, if you live alone or with one other person, this is a pretty decent way to feed yourselves using simple, healthy ingredients with minimal effort during the work week. You can always feel free to bulk up these recipes even more by adding additional sides of vegetables or another side dish. The point of this recipe series if to provide a framework that is digestible, delicious, and open for interpretation!

The grocery list is provided to be used at the beginning of the week, with the assumption that you already have a few staples like olive oil, salt, pepper, and butter. You can certainly feel free to swap out any vegetables you don’t like, change up your protein, or use a grain alternative instead of the rice. Be mindful that your final product should be about 8 cups of whatever rice or rice alternative you are using, so take that into account when making a swap there! Seafood would be excellent in the Turmeric Ginger Coconut Curry or the Caramelized Onion, Kale, and Goat cheese bowls, but I wouldn’t recommend it as a swap for the Chicken Cheesesteak Skillet. Make this recipe your own and don’t be afraid to swap something interesting!

I hope you enjoy the first installment of The Ardent Prep. If this concept is well-received, I would love to make this a regular occurrence on the blog. Your feedback is always appreciated, and I’ve been loving seeing all of your recipe photos. It means the world! If you decide to make any of these recipes, don’t forget to share and tag me @theardentcook on Instagram!

Grocery List

5-6 boneless, skinless chicken breasts 

1 knob fresh ginger, approximately 1 inch

1 head of garlic

1-2 large sweet onions 

2 Bell peppers, any color

1 medium jalapeno pepper

1-2 heads of broccoli

1-2 heads kale

¼ pound sliced White American cheese

1 4oz log Goat cheese

1 16oz can full-fat coconut milk

White rice (4 cups dry)

1 16oz bottle Balsamic vinegar 

Ground turmeric

Prep Instructions

1. Preheat oven to 425 degrees Fahrenheit. Bake chicken breasts with olive oil, salt, and pepper until internal temperature reaches 165 degrees Fahrenheit, approximately 30 minutes.
2. Cook rice according to package instructions. If using a grain alternative, be sure that your final products yields close to 8 cups. Each recipe calls for approximately 2.5 cups of rice, give or take.
3. While chicken and rice cook, melt 1 TBSP butter or other cooking fat in a medium skillet. Finely slice onion crosswise and add to the skillet along with a pinch of salt. Stir to coat onions in the butter, and saute over low heat until onions are slightly golden and resemble a jammy consistency, at least 20 minutes. Be careful not to cook onions any higher than low heat, at the risk of burning them.
4. If choosing to make one of the meals at this point, continue with instructions for those recipes, linked below. Otherwise, store all ingredients in separate containers in the fridge and use according to recipe instructions throughout the week. Enjoy!

Chicken Cheesesteak Skillet

Turmeric Ginger Coconut Curry

Caramelized Onion, Kale, and Goat Cheese Bowls with Homemade Balsamic Glaze