Meal Prep #4

Welcome to Week #4 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



Monday Night

Chicken-Coconut-Pineapple Satay Bowls with Rice


Tuesday Night
Individual Sloppy Joe Meat Loaves with Broccoli


Wednesday Night

Chicken-Vegetable Egg Rolls with Rice


Thursday Night

Broccoli-Sun Dried Tomato Savory Bread Pudding




To Prep Sunday (serves 4)

Coconut-Pineapple Chicken
Egg Roll Filling and Vegetables for Meat Loaves (vegetable Saute)
Roasted Broccoli
Individual Sloppy Jo Meat Loaves
Satay Sauce
Savory Bread Pudding Prep





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:

Coconut-Pineapple Chicken
Egg Roll Filling and Vegetables for Meat Loaves (vegetable Saute)
Roasted Broccoli
Individual Sloppy Jo Meat Loaves
Satay Sauce
Savory Bread Pudding Prep


Coconut-Pineapple Chicken

1 tablespoon low sodium soy sauce
1 teaspoon garlic powder
1/2 teaspoon turmeric
1 1/2 teaspoon salt
1/2 teaspoon pepper
2 tablespoons dark brown sugar
1/2 cup canned coconut milk (shake can vigorously before opening to mix it)
1 can (20 oz) pineapple chunks, drained except for 1/4 cup of the juice
2 lb boneless, skinless, chicken breast(or boneless chicken thigh) cut into 1-inch cubes
2 tablespoons olive oil for cooking
optional cilantro for serving


In a ziplock bag mix together the soy sauce, garlic powder, turmeric, salt, pepper, brown sugar, coconut milk, pineapple chunks and 1/4 cup pineapple juice. Add the chicken and seal. Let marinate for 30 minutes. (You can marinate over night if you want to cook the chicken fresh the next day. Just be sure to allow chicken to come to room temperature before cooking.

When ready to cook, heat a large frying pan with 2 tablespoons of olive oil. Remove the chicken from the marinade and pan fry on med-high heat until no longer pink, cooked through, and sauce has caramelized. Store in air tight container.


Egg Roll Filling and Vegetables for Meat Loaves (vegetable saute)


1-2 tablespoons olive oil
1 large onion, small dice
2 red bell pepper, small dice
1 lb baby Bella mushrooms, small dice
salt and pepper to taste

Keep separate:
1-2 tablespoons olive oil
3 cups finely shredded green cabbage


In a large (MEAT) frying pan, heat the oil on medium-high heat. Add onion, peppers, and mushrooms. Season with salt and pepper, and mix around until cooked through, 7-8 minutes minutes. Place half in large mixing bowl (one that you will make the meat loaf mixture in) and the other half in a medium storage container-this will be your egg roll filling.

Wipe out the pan and add the olive oil. Pan fry the cabbage on medium high heat until softened, about 7-8 minutes. Mix together with your egg roll filling vegetables. Cover and store in the fridge.


Roasted Broccoli

2 big bunches or 6 small heads broccoli, washed and cut into florets
olive oil
salt and pepper

Preheat oven to 425. On a foil or parchment lined (PAREVE) baking sheet, place the the broccoli and drizzle with olive oil. Season with salt and pepper. Roast until crisp and cooked through, about 20 minutes. Store half in a container and reserve other half in a 9X13 baking dish that you will make the savory bread pudding in.


Brown Rice


2 cups long grain brown rice
2 1/2 cups water


Place rice and water in a medium (MEAT or PAREVE) pot. Bring to a boil and then lower to a simmer and cover. Let cook for about 30 minutes. Remove from heat and keep covered an additional 10 minutes. Uncover and fluff with a fork. Store in an airtight container.


Individual Sloppy Joe Meat Loaves

1 1/2 cups of the sautéed mixed vegetables (mushrooms, peppers, and onion)
3 lb ground beef
1/2 cup + 1/4 cup Manwich Sauce, divided (keep any leftover sauce in the fridge to serve with that day)
4 slices sandwich bread, crumbled
2 teaspoons onion powder
3/4 teaspoon salt
1 teaspoon garlic powder
2 eggs
1/2 cup almond or soy milk
2 tablespoons soy sauce


Heat oven to 350 degrees and line a baking sheet with parchment paper.
In the large mixing bowl that you reserved your sauteed vegetables in (from the egg roll vegetable prep), add in the ground beef, 1/2 cup Manwich, crumbled bread, onion powder, salt, garlic powder, eggs, almond milk and soy sauce. Mix until incorporated. Divide mixture into 6 mini meat loaves and form small rectangles on the baking sheet. Top with reserved 1/4 cup Manwich and bake for 30 minutes. There will be lots of pan dripping and that is normal. Simply spill it off once it’s removed from the oven. Top with additional sauce before serving if desired.


Satay Sauce


1/4 cup peanut butter

1/2 cup coconut canned milk (shake vigorously before opening)

1 tablespoons rice wine vinegar

1 teaspoon garlic powder

3 tablespoons low sodium soy sauce

2 teaspoons sesame oil

3 tablespoons brown sugar

1/4 cup fresh lime juice (about 4 limes)

2 tablespoons water (add more for thinning if necessary)

salt and pepper to taste


Mix all ingredients together in a small pot and cook on medium heat for 3-4 minutes. Whisk until you’ve reach a smooth sauce. Let cool and store in the fridge.


Broccoli-Sun Dried Tomato Savory Bread Pudding 


2 cups previously prepped and cooked broccoli, coarsely chopped

6 cups rustic whole grain bread (sour dough, or ciabatta, or anything day old that has some bite), cubed

3 tablespoons sun dried tomatoes packed in oil, roughly chopped,

1/2 cup shredded mozzarella

6 eggs, cracked

1/2 cup heavy cream

1 cup milk

2 tablespoons fresh basil, coarsely chopped

1 teaspoon garlic powder

1/4 teaspoon nutmeg

1/2 teaspoon salt

1/2 teaspoons pepper

1/4 cup finely grated parmesan for topping


In the 9X13 baking dish that you reserved the broccoli in, finely chop the broccoli and add in the cubed bread. Add in remaining ingredients and mix thoroughly. Top with parmesan.

Cover rightly and store in the fridge until ready to cook.

Once ready to cook, preheat oven to 375 degrees. Bake uncovered for 30-35 minutes until cooked through, cheese has melted and become golden. Serve warm.


Lets Deliver!

Nicely done! Here is what you’re doing Monday through Thursday to easily throw dinner on the table:

Monday Night- Chicken-Coconut-Pineapple Satay Bowls with Rice

Warm both the rice and the chicken covered in 300 degree oven until heated through. Serve with room temperature sauce or heat briefly in a saucepan-add extra water if it get’s too thick. Serve in bowls layering the rice, then the chicken, then the sauce and top with cilantro!

*For a more kid friendly version serve the sauce as a dip for the little chicken bites alongside the rice!



Tuesday Night- Individual Sloppy Joe Meat Loaves with Broccoli

Heat the meat loaves in 300 degree oven until warmed through. Serve with broccoli.

*This can also be served in a pita or bun and called a burger for those more particular eaters or a more filling meal!



Wednesday Night-Chicken-Vegetable Egg Rolls with Rice

In the large bowl that you stored you egg roll sautéed vegetables in, finely chop up 1 cup of cooked chicken (you can add the pineapple too if you like!) from Monday’s dinner if you have leftover. Otherwise you can omit. You can also add in chopped meat loaf from Tuesday’s dinner instead. This is a great way to use up leftovers!

To the same bowl add in 3 teaspoons of soy sauce, 1 tablespoon maple syrup, 1/4 teaspoon dried ginger powder, a teaspoon sesame oil, and 1/2 teaspoon garlic powder and mix together.

Preheat oven to 420 degrees and line a baking sheet with parchment paper. Spray the parchment paper with oil.

To make the egg rolls:

Fill a little cup with water and keep it close by. Also have 12 eggroll wrappers close by and either parchment paper or a cutting board to work on.

To fill the egg roll wrappers, lay out one egg roll skin with a corner pointer toward you. Place about ¼ cup filling in the center of each paper and fold the corner closest to you up and tuck over the filling. Fold left and right corners over, like an envelope and then continue to roll upward to close. Dab a little water on the uppermost corner and the press to seal the egg roll-this acts as a glue. Place seal side down on the baking sheet.

Continue rolling with the remaining 11 wrappers. Place on parchment lined baking sheet and spray or brush with oil. Bake for 15 minutes in the center of your oven until golden brown and crisp. Serve hot alongside rice.

*For an optional super simple dipping sauce mix together 1/2 cup apricot preserves with about 2 tablespoons of soy sauce!

*If you want to skip rolling egg rolls you can simply serve serve the vegetable and chicken saute over rice in bowls with optional sauce.


Thursday Night-Broccoli-Sun Dried Tomato Savory Bread Pudding


Preheat oven to 375 degrees. Meanwhile let the bread pudding come to room temperate for 30 minutes before baking.

Bake uncovered for 30 minutes until cheese has melted and has become bubbly and golden brown. Serve hot!




Shopping list:

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




2 red bell pepper

1 lb baby bella mushrooms

1 large onion

3 cups shredded green cabbage

2 big bunches or 6 small heads broccoli

4 limes

fresh basil



olive oil


black pepper

garlic powder

onion powder

dried ginger powder



dark brown sugar

1 can coconut milk (full fat, unsweetened)

1, 20 oz can pineapple chunks

2 cups long grain brown rice

1 can Manwich sloppy Joe sauce

4 slices whole grain sandwich bread

rice wine vinegar

low sodium soy sauce

peanut butter

sesame oil

6 cups rustic whole grain bread (sour dough, or ciabatta, or anything day old that has some bite)

sun dried tomatoes packed in oil

maple syrup

12 egg roll wrappers



8 eggs

½ cup almond or soy milk

Heavy Cream

shredded mozzarella (1/2 cup)

milk (1 cup)

parmesan (1/4 cup)



2 lb boneless skinless chicken breast or thigh (cubed)

3 lb ground beef

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