Meal Prep Cookbook For Dummies. Wendy Jo Peterson
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8).
Wednesday: Serve Turkey and Noodles (Chapter 9) and raw veggies with ranch dip.
Thursday: Serve Zesty Bean and Cheese Tostadas (Chapter 16).
Friday: Serve Caprese Pasta (Chapter 16) with cheesy garlic bread.
Prep the Turkey and Broccoli Pot Pie and refrigerate to be baked on Monday.
Roast a turkey, shred the meat, and refrigerate for Wednesday.
Prepare the ingredients for the Beefy Chop House Salad on Tuesday. (Leave deconstructed and let the kids create their own salad bowls with the ingredients they choose.)
Wash and prep your child’s favorite raw vegetables and fruits to be enjoyed all throughout the week. If they’re hungry while you pull together a meal, you can pull this tray out and they can snack while you prepare the meal.
Chapter 5
Planning Meals When You Follow a Special Diet
IN THIS CHAPTER
When you or someone you love has dietary restrictions, you may feel especially stressed about prepping meals. Never fear! In this chapter, I offer meal plans that can help you meet a variety of dietary needs and keep everyone happy. As a dietitian, I work with clients who have varying dietary needs, and the recipes in this book can satisfy their dining requests or preferences.
Mediterranean Diet
The Mediterranean Diet is a plant-forward or plant-focused way of eating. If someone in your family is on a heart-healthy meal plan, these menu options are a great starting point. As one of the authors of the Mediterranean Diet Cookbook For Dummies (Wiley), I naturally gravitate toward creating recipes with Mediterranean flair! If this style of eating speaks to your heart, you’ll find ample recipes with a focus on fruits, vegetables, legumes, extra-virgin olive oil, and seafood here.
Here’s what the week looks like:
Monday: Serve Mediterranean Quinoa Bowls (Chapter 8).
Tuesday: Serve Baked Salmon with Capers and Zucchini (Chapter 14) and French bread. Also, transfer the Greek Meatballs in Tomato Sauce from the freezer to the refrigerator for Wednesday.
Wednesday: Serve Greek Meatballs in Tomato Sauce (Chapter 15) with Simple Salads for All Four Seasons (Chapter 17). Also, transfer the Chicken Cacciatore from the freezer to the refrigerator for Thursday.
Thursday: Serve Chicken Cacciatore (Chapter 15) with a side dish of pasta.
Friday: Serve Canned Tuna Niçoise Salad (Chapter 8) and either crusty French bread or grilled-cheese sandwiches (call them panini if you want to feel Mediterranean).
Cook the quinoa and refrigerate for Monday.
Place the salmon on ice in the refrigerator for Tuesday.
Clean and prep the zucchini and refrigerate for Tuesday.
Prepare the Greek Meatballs in Tomato Sauce for Wednesday.
Prepare the Cacciatore for Thursday.
Prep one of the Simple Salads for All Four Seasons for Wednesday.
Prep the salad ingredients for Friday.
Breakfast: Yogurt Parfaits (Chapter 6), Breakfast Quinoa Porridge (Chapter 6), and Greek Yogurt Deviled Eggs (Chapter 6)
Lunch: Mediterranean White Bean Soup (Chapter 7) and Mediterranean Quinoa Bowls (Chapter 8)
Dessert: Chocolate Avocado Mousse (Chapter 19), Strawberries with Mascarpone, Basil, and Balsamic (Chapter 19), and Grilled Peaches with Amaretti Cookies (Chapter 19)
Gluten-Free Considerations
If you’re creating a menu that’s strictly gluten-free, familiarize yourself with the ingredients label. Look for packages that state “gluten free,” which is a labeling term monitored by the Food and Drug Administration (FDA). Areas where gluten can “sneak” into foods include broths, anything with malt or malt extracts, packaged goods, and many other foods.
