LIFESTYLE

Meal Prep #3

Welcome to Week #3 of the Meal Prep!

If you’re a newbie, welcome! I’m so excited that you’ve discovered the most fun and efficient way of taking control of your week. To recap, here are some of the benefits of this plan:

-Less weekly trips to the grocery stores

-money saved as we are repurposing Sunday’s food and utilizing same ingredients in unique ways

-no more menu planning-that’s my job!

-more time spent with family, friends, and spouses

-easy recipes with ingredients that can easily be subbed and swapped-just ask me for help!

-deconstruct-able  meals, perfect for kids and picky eaters

-less stress, more smiles, better week all around!

 

This Week’s 4 Dinner Menus

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Monday Night

Salmon Gyro Bowls (or Wraps) with Cucumber, Quick Pickled Onion, Radish, Sprouts, Spinach, Tzatziki and Roasted Salmon Fillet. 

Tuesday Night

Sesame Noodles with Shredded Carrots, Edamame or Peas, and Shitakis with Peanut-Sesame Sauce 

Wednesday Night

Cheesy Black Bean Burgers with Tzatziki and Sautéed Garlicky Broccoli Rabe 

Thursday Night

Smoky Mexican Shakshuka with Eggplant Over Quinoa 

 

Below is a clickable link to a printable PDF with groceries, Sunday prep and weekday prep!

Meal Plan

 

 
 

To Prep Sunday (serves 4)

Roasted Eggplant
Pan Fried Shitakis
Pickled Onion
Spaghetti
Quinoa
Salmon
Broccoli Rabe
Black Bean Burger Batter
Tzatziki Sauce
Peanut-Sesame Sauce

 

FOR THE GROCERY LIST SCROLL TO THE BOTTOM!!

Before you shop be sure to read through all the recipes/instructions and make any adjustments necessary to make this week’s plan perfect for YOU!}

 

SUNDAY-Let’s Prep!

Here are the items you will be making on Sunday

 

Roasted Eggplant

Ingredients:

1 large eggplant, quartered lengthwise and sliced into thin pieces so you end up with triangles

olive oil

salt

Directions:

Preheat oven to 425 degrees and line a baking sheet with parchment paper and a layer of paper towel.

Spread eggplant over the paper towel and sprinkle both sides with salt but careful not to salt too much. Place another paper towel on top and let sit for 25 minutes. The eggplant will release lots of liquid which will help us get a nice crispy eggplant without absorbing all that oil. Remove paper towels and using another paper towel if necessary, dab the eggplants to remove as much liquid as possible.

Drizzle both sides with olive oil and bake in the center rack until crisp, about 30 minutes. Store in air tight container.

 

Pan Fried Shitakis

Ingredients:

1/2 lb whole shitaki mushrooms, cleaned, stems removed and finely chopped (1 1/2 cups chopped)

1-2 tablespoons olive oil

salt

Directions:

In a large frying pan, heat the oil on medium-high heat. Add the shitakis, sprinkle with salt, and mix around until cooked through, about 5 minutes. Place half in large mixing bowl (one that you will store the black bean batter in) and the other half in a small storage container.

 

Quick Pickled Onions

Ingredients:

1/2 cup rice wine vinegar

1 tablespoon maple syrup

1 1/2 teaspoons salt

1 medium onion, thinly sliced

Directions:

Place vinegar, maple syrup and salt in a medium pot. Bring to a boil and then remove from heat.

Meanwhile place onions in storage container with tight fitting lid and pour the hot vinegar over the onions. Let cool and store in the fridge.

 

Spaghetti 

Ingredients:

1 lb whole wheat or white spaghetti (any kind you like)

water

Directions:

Bring a large pot of water to a boil. Add pasta and boil until spaghetti is al dente, 5-8 minutes. Strain in a colander and store in the fridge.

 

Quinoa

Ingredients:

2 cups white quinoa

3 1/2 cups water

Directions:

In a medium pot (I use the same as the one I pickled onions in) mix together quinoa and water. Bring to a boil and then cover and simmer until water is absorbed, about 10 minutes.

 

Roasted Salmon

Ingredients:

4, 10 oz salmon fillets, skin on, bones removed

salt and pepper

onion and garlic powder

paprika

oregano

honey

olive oil

Directions:

Keep oven at 425 degrees and line a baking sheet with parchment paper.

place salmon fillets skin side down on the parchment and season with salt, pepper, onion powder, garlic powder, paprika, oregano, and honey. Drizzle with olive oil and bake for 15-20 minutes until golden and cooked through. When it flakes easily with a fork it’s ready! Let cool and store in the fridge.

 

Broccoli Rabe

Ingredients:

3 tablespoons olive oil

1 large clove garlic

2 heads broccoli rabe, cleaned, dried, and chopped into 1-inch pieces.

Directions:

In a large pan (use the one you cooked shitakis in) heat the oil on medium-heat. Add the garlic and fry until it just starts to brown, being careful not to burn it. Quickly add in the broccoli rabe, season with salt, and sauté until cooked through. Store in a container in the fridge.

 

Black Bean Burger Batter

Ingredients:

1/2 cup chopped scallions

half of the prepped, chopped sautéed shitakis

3 cans black beans, drained and rinsed

1 cup shredded cheddar cheese (ideal) or mozzarella

4 eggs

1/4 cup dill

2  tablespoons garlic powder

1 tablespoon salt

3/4 cups garbanzo bean flour, or white flour

Directions:

Line a baking sheet with parchment paper and spray with cooking oil.

Mix all burger ingredients together and mash the black beans slightly so it forms a cohesive batter. Using your hands form 8 burgers and place on baking sheet. Spray tops with more cooking spray and cover tightly with saran wrap or tin foil until ready to cook!

 

Tzatziki Sauce

Ingredients:

1/2 cup sour cream

1/4 cup mayonnaise

1 cup cucumber, finely chopped (1/2 hot house cucumber)

1 teaspoon garlic powder

2 lemons, zest of one and two juiced

1 teaspoon salt

1/4 teaspoon pepper

3 tablespoons fresh dill, chopped

Directions:

Mix all ingredients together in a jar with a tight fitting lid. Store in the fridge.

 

Peanut-Sesame Sauce 

Ingredients:

1 clove garlic, minced,

5 tablespoons low sodium tamari (use only 4 tablespoons if using low sodium soy sauce)

4 tablespoons rice wine vinegar

3 tablespoons sesame oil

1 teaspoon minced ginger

2 tablespoons maple syrup

3 tablespoons peanut butter

Directions:

Place all ingredients in a jar with tight fitting lid. Close and shake vigorously. Store in fridge.

 

Lets Deliver!

Nicely done! Here is what you’re doing Mon-Thu to easily throw dinner on the table:

Monday Night- Salmon Gyro Bowls (or Wraps) with Cucumber, Quick Pickled Onion, Radish, Sprouts, Spinach, Tzatziki and Roasted Salmon Fillet. 

-To make bowls mix place baby spinach, sprouts, sliced cucumber, sliced radish lemon wedges, pickled onions, tzatiziki, quinoa and salmon (heat slightly if you’d like) in a shallow bowl. Serve!

-To make Gyros place the spinach, pickled onion, radish, cucumber, sprouts, flaked salmon, and tzatziki sauce in a pita or naan wrap. Serve with lemon wedges.

 

 

Tuesday Night-Sesame Noodles with Shredded Carrots, Edamame or Peas, and Shitakis with Peanut-Sesame Sauce 

-Pour peanut sesame sauce all over spaghetti and mix well. Serve topped with extra scallions, black sesame seeds, and chopped cashews.

 

 

Wednesday Night-Cheesy Black Bean Burgers with Tzatziki and Sautéed Garlicky Broccoli Rabe 

-Remove burgers from the fridge and uncover. Let come to room temperature.

-Meanwhile heat broccoli rabe covered in 350 degree oven for 20 minutes to warm through or pan fry in a frying pan to heat through.

If baking burgers, spray tops with more cooking spray and bake at 425 for 20-25 minutes until crisp.

If frying (makes them even better!) heat oil in a large pan and fry on both sides until golden brown on medium-low heat. Serve warm topped with tzatziki sauce and broccoli rabe. Alternatively, serve burgers on buns with sauce and broccoli rabe on the side. You can even add pickled onions if you have left over!

 

 

Thursday Night-Smoky Mexican Shakshuka with Eggplant Over Quinoa 

-In a large frying pan, mix together 4 cups marinara sauce, 2 tablespoons chipotle in adobo (I just use the sauce and not the actual pepper but adjust according to spice/smoky flavor preference or omit all together), 1 teaspoon taco spice, roasted prepped eggplant, and bring to a simmer. Turn heat to med-low and crack eggs directly into the sauce. Cover with tight fitting lid and let cook until desired doneness, about 10 minutes. Top with cilantro, optional feta, and serve with pita, naan, or lafa!

 

 

 

 

Shopping list:
Items that are bolded are ingredients for assembling during the week, not for the Sunday prep!

 

Produce:

1 large eggplant

1/2 lb whole shitaki mushrooms

1 large white or purple onion

2 cloves garlic

2 heads broccoli rabe

1 bunch scallions

1 bunch dill

2 lemons + (2 more for serving)

1 large hothouse cucumber (or two smaller cucumbers) + (2 more for serving)

1 piece fresh ginger

1 bag baby spinach

sprouts or pea shoots for salad

5 radishes

cilantro

1 bag shredded carrots

 

 

Pantry:

olive oil

salt

black pepper

paprika

oregano

honey

rice wine vinegar

maple syrup

1 lb spaghetti (whole wheat or regular)

2 cups quinoa

3 cans black beans

3/4 cups garbanzo bean flour or white flour

light mayonnaise

low sodium tamari (or low sodium soy sauce)

natural peanut butter

sesame oil

8 pieces pitas, Naan bread, lafa, or wraps to serve with gyro and shakshuka

4 optional buns for black bean burgers

Black sesame seeds

1/2 cup optional chopped cashews

2 jars marinara sauce

chipotle in adobo sauce (I love Embasa brand)

taco spice blend

 

Frozen/Dairy:

4 eggs + (8 eggs for serving)

sour cream

1 cup shredded cheddar cheese (or mozzarella)

feta (for topping shakshuka)

1 bag frozen edamame or peas

 

Deli/Fish:

4, 10-oz fillets salmon, skin on, bones removed

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