Meal Prep Cookbook For Dummies. Wendy Jo Peterson
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Week 5: Globe Trotting
Explore the flavors of the world with this menu plan, which has touches of the Mediterranean as well as India. These meals can transport you to different places in the world with each bite. This meal plan uses the freezer and is perfect for those who have a busy week ahead.
Here’s what the week looks like:
Monday: Serve Moroccan Mini Meatloaves with Cauliflower (Chapter 14). Also, transfer the Chicken Cacciatore from the freezer to the refrigerator for Tuesday.
Tuesday: Serve Chicken Cacciatore (Chapter 15) and Parmesan Spiralized Zucchini Noodles (Chapter 17). Also, transfer the Butter Chicken from the freezer to the refrigerator for Wednesday.
Wednesday: Serve Butter Chicken (Chapter 15), rice, and steamed cauliflower, broccoli, or green beans. Transfer the Tuscan Kale and Potato Soup from the freezer to the refrigerator for Thursday.
Thursday: Serve Tuscan Kale and Potato Soup (Chapter 7) and French bread. Transfer the Mediterranean White Bean Soup from the freezer to the refrigerator for Friday.
Friday: Serve Mediterranean White Bean Soup (Chapter 7) and cheesy garlic bread.
Mix together the meat loaf ingredients and refrigerate for Monday.
Wash and cut the cauliflower for Monday.
Spiralize or purchase spiralized zucchini for Tuesday.
Prep and freeze the Chicken Cacciatore for Tuesday.
Wash and cut the vegetables for Wednesday.
Prep and freeze the Butter Chicken for Wednesday.
Prep and freeze the Tuscan Kale and Potato Soup for Thursday.
Prep and freeze the Mediterranean White Bean Soup for Friday.
Week 6: Simply Sheet Pan
Sheet-pan meals are fast with minimal cleanup. Prepping ahead saves you even more time, but if you find yourself unable to prep ahead, this meal plan is still quick to pull together with minimal prep work needed to complete the meals.
Here’s what the week looks like:
Monday: Serve Baked Salmon with Capers and Zucchini (Chapter 14).
Tuesday: Serve Sage-Spiced Chicken and Butternut Squash (Chapter 14) and Nutty Herbed Couscous (Chapter 17).
Wednesday: Serve Meatballs and Caramelized Onion Green Beans (Chapter 14).
Thursday: Serve Sausage and Bell Peppers (Chapter 14) and Tropical Fruit Salad (Chapter 17).
Friday: Serve Sheet-Pan Mediterranean Pasta (Chapter 14).
Place the salmon on ice in the refrigerator for Monday.
Prep the zucchini for Monday.
Wash and cut the butternut squash and refrigerate for Tuesday.
Prep the spices for Tuesday.
Mix together the meatball ingredients and refrigerate for Wednesday.
Wash and cut the bell peppers for Thursday. Place in an airtight container with a piece of paper towel and refrigerate.
Place the ingredients for the Sheet-Pan Mediterranean Pasta (except the pasta) into the roasting dish and cover with plastic wrap. Refrigerate for Friday.
Week 7: 20-Minute Meals
If you have no time to prep meals, this meal plan is for you! Each meal takes 20 minutes from start to finish! If you prep ahead just a little you can shave off more valuable minutes during the week.
Here’s what the week looks like:
Monday: Serve Zesty Bean and Cheese Tostadas (Chapter 16) and Tropical Fruit Salad (Chapter 17).
Tuesday: Serve Pan-Fried Burgers with Creamy Feta Green Salad (Chapter 16).
Wednesday: Serve Cilantro Shrimp with Spicy Guacamole (Chapter 16) and Carrot and Cilantro Salad (Chapter 17).
Thursday: Serve Smoked Salmon Pasta with Greens (Chapter 16).
Friday: Serve Dinner Charcuterie Board (Chapter 16).
Drain and rinse beans and set aside for Monday.
Prepare Tropical Fruit Salad for Monday.
Prepare raw burger patties for Tuesday. Place on a plate with parchment paper and cover with plastic wrap. Prepare the dressing for the salad.
Pull items together for the Dinner Charcuterie Board on Friday and place in the refrigerator.
Week 8: Family Focused
All foods are fit for a family, and kids can eat what you eat. However, I understand that there are foods that kids absolutely love. This meal plan consists of some of my daughter’s favorites, like pot pie and Turkey and Noodles. It also consists of foods where kids have the power to choose what goes on top of their salad or on their tostada. Empowering kids to get involved with meal preparation and building their own plate encourages them to try new foods. If you have a child who is excited about meal prep, have them help you with the Zesty Bean and Cheese Tostadas. It’s a great beginner meal for dashing young cooks!
Here’s what the week looks like:
Monday: Serve Turkey and Broccoli Pot Pie (Chapter 9).