Meal Prep Cookbook For Dummies. Wendy Jo Peterson
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from the freezer to the refrigerator for Friday.
Friday: Serve Springtime Pea Soup (Chapter 7) and either crusty French bread or grilled-cheese sandwiches.
Cook the quinoa and refrigerate for Monday.
Place the salmon on ice in the refrigerator for Tuesday.
Clean the asparagus and refrigerate for Tuesday.
Prepare the Creamy Peanut Chicken and freeze for Wednesday.
Prechop and wash the broccoli and refrigerate for Wednesday.
Marinate the chicken and vegetables for Thursday.
Prepare and freeze the Springtime Pea Soup for Friday.
Ready the cheese and herb topping and refrigerate for Friday.
Week 2: Meat Eater’s Delight
If you consider a meal without meat just a snack, this meal plan is for you! Just because meat takes center stage, doesn’t mean that it’s lacking in nutrient-dense vegetables. It’s all about how you pair the plate. Meat lovers are sure to love this menu, which kicks off with Roasted Brisket (Chapter 10).
Here’s what the week looks like:
Monday: Serve Street Tacos (Chapter 10) and Zesty Cabbage Slaw (Chapter 17).
Tuesday: Serve Peachy Pork Tenderloin with Green Beans and Carrots (Chapter 14) and rice.
Wednesday: Serve French Dip Sandwiches (Chapter 10) and Garlicky Greens (Chapter 17). Also, transfer the Beef Paprikash from the freezer to the refrigerator for Thursday.
Thursday: Serve Beef Paprikash (Chapter 15), Braised Cabbage (Chapter 17), and French bread.
Friday: Serve Loaded Baked Potatoes (Chapter 16) and a side salad.
Make Roasted Brisket (Chapter 10).
Prepare the Zesty Cabbage Slaw and refrigerate for Monday.
Prep the Peachy Pork Tenderloin for Tuesday.
Precut and wash the carrots and green beans for Tuesday.
Prewash the kale greens for Wednesday and store wrapped in a paper towel in a plastic bag.
Prepare and freeze the Beef Paprikash for Thursday.
Prepare your favorite baked potato toppings and refrigerate for Friday.
Week 3: Bring on the Bowls
Bowls consist of a grain base, topped with protein foods and loaded with vegetables. Bowls are great for families because everyone can decide which items they want to add to their bowl. They’re also great for grab-and-go lunches because you can pre-assemble heat-safe items and then keep the fresh toppings on the side for assembly at lunchtime.
Here’s what the week looks like:
Monday: Serve Southwestern Bowls (Chapter 8).
Tuesday: Serve Korean Spiced Bowls (Chapter 8).
Wednesday: Serve Chinese Chicken Slaw Bowls (Chapter 8).
Thursday: Serve Thai Steak Salad (Chapter 8). Also, transfer the Hearty Bean Chili from the freezer to the refrigerator for Friday.
Friday: Serve Hearty Chili with Beans (Chapter 7).
Roast a chicken or purchase a rotisserie chicken, shred the meat, and place it in two separate containers for Monday and Wednesday.
Cook the rice for Monday and Tuesday.
Prepare the peanut dressing for Thursday.
Prepare and freeze the Hearty Chili with Beans for Friday.
Week 4: Savoring the Southwest
Beans, spiced meats, and fresh elements like corn, carrots, cilantro, and tomatoes are stars of the Southwest. These meals are packed with bold, smoky flavors. Skip the Mexican restaurants and make this meal plan instead!
Here’s what the week looks like:
Monday: Serve Carnitas (Chapter 11) and Carrot and Cilantro Salad (Chapter 17).
Tuesday: Serve Fiesta Taco Salad (Chapter 8). Also, defrost the empanada wrappers.
Wednesday: Serve Pork and Beans Empanadas (Chapter 11) and a side salad.
Thursday: Serve Tortilla Soup (Chapter 12). Also, transfer the Chicken and Roasted Poblano Soup from the freezer to the refrigerator for Friday.
Friday: Serve Chicken and Roasted Poblano Soup (Chapter 7) and either quesadillas or grilled-cheese sandwiches.
Roast a chicken or purchase a rotisserie chicken, shred the meat, place into two separate containers for Thursday and Friday, and refrigerate.
Cook the Braised Pork Butt (Chapter 11). Divide the meat into two separate containers for Monday and Wednesday, and refrigerate.
Cook the meat, drain and rinse the beans, and ready the ingredients for the bowls for Tuesday.
Prep the empanada filling for Wednesday.
Prepare and freeze the Chicken and Roasted Poblano Soup