LIFESTYLE

Meal Prep #5

Welcome to Week #5 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!

We prep together live on instagram stories (@dinidelivers) and we will be tackling meal prep #5 on Sunday, January 21st at 8:30pm EST!

 

This Week’s 4 Dinner Menus

Monday Night

Baked Salmon Fish Sticks with Green Goddess Dip, Lemony Smashed Potatoes, and Green Beans

Tuesday Night

Shawarma Bowls with Shredded Chicken, Quinoa, Chick Peas, Cucumbers, Pomegranate Seeds, Mint, and Tehini Lemon-Shawarma Dressing

Wednesday Night

Loaded Chicken Nicoise Salad with Diced Chicken, Potatoes, Green Beans, Tomatoes, Cucumbers, Avocado, Hard Boiled Egg,  Kalamata Olives, Dill, and Green Goddess Dressing

Thursday Night

Cheesy Quinoa Spinach Bake 

 

To Prep Sunday (serves 4)

Marinate and Bake Chicken

Boil Green Beans

Boil Potatoes

Boil Eggs

Quinoa

Batter , Prep, and Store Fish

Tehini Shwarma Dressing

Green Goddess Dressing

 

FOR THE GROCERY LIST SCROLL TO THE BOTTOM OR CLICK BELOW FOR PRINTABLE PDF’s!

GROCERY LIST

Meal Plan 5

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:

Marinate and Bake Chicken

Boil Green Beans

Boil Potatoes

Boil Eggs

Quinoa

Batter, Prep, and Store Fish

Tehini Shawarma Dressing

Green Goddess Dressing

 

Shawarma Chicken

Ingredients:

5-6 lb chicken on the bone (I use two whole chickens cut into 8ths) + 3 lb boneless skinless chicken cutlets ( 6 pieces)

2 tablespoons paprika

2 tablespoons cumin

2 teaspoons turmeric

2 tablespoons garlic powder

2 teaspoons allspice

4 teaspoons salt

4 tablespoons honey

juice of 2 lemons (about 4 tablespoons)

Directions:

Divide the two chicken varieties between two baking pans. Divide the  spices, honey and lemon between the two pans and massage with olive oil and let marinate overnight or at least 30 minutes. Cover the whole chickens in eighths tightly with foil and leave the boneless chicken breast uncovered.  Bake at 400 degrees for 45 minutes-70 minutes or until cooked through. Remove from the oven and let cool.

Cut the boneless chicken breast into 1/2 inch cubes and store in the fridge covered with sauce. This will be served with our nicoise salad bowls.

Shred the remainder of the chicken (on the bone) and store in the sauce to serve with the shawarma bowls.

 

Boiled Green Beans, Potatoes, Eggs

Ingredients:

24 oz fresh green beans, tops trimmed

3 lb baby red potatoes

8 eggs

Directions:

Bring a large (pareve) pot filled 3/4 way full of water to a boil.

Add in the green beans and cook for 4 minutes until bright green and somewhat soft but not mushy. Meanwhile prepare a bowl with ice water and set it next to the pot. Using a large slotted spoon remove the green beans from the pot and plunge them into the ice water to stop the cooking process and keep them crisp and green. Let sit for 5 minutes and then strain and store in a container in the fridge.

Using the same water, add in the potatoes and cook for 15 minutes or so until potatoes are soft enough to be pierced with a fork. Remove to a bowl with the same slotted spoon. Let cool and store in the fridge.

Lastly add the 8 eggs and boil on medium heat for 8-10 minutes. Shock in cold water, peel and store in the fridge.

 

Quinoa

Ingredients:

2 cups white quinoa

3 1/2 cups water

Directions:

In a medium pot (pareve) mix together quinoa and water. Bring to a boil and then cover and simmer until water is absorbed, about 10 minutes.

 

Salmon or Tuna Fish Sticks

Ingredients:

2 lb fresh tuna or salmon, skin and bones removed, cut into strips for fish sticks about 1/2 inch thick and 4-5 inches in length

2 cups panko bread crumbs (gluten free if you prefer)

2 cups finely grated parmesan cheese

3 eggs

1 tablespoon water

1 cup flour (gluten free flour if preferred)

1 teaspoon salt

1/2 teaspoon pepper

Cooking spray oil

Directions:

In a large bowl mix together the the panko and cheese. Set aside

In a medium bowl whisk 3 eggs together with water. Set aside

in a third medium bowl mix the flour with salt and pepper. Set aside.

Line two baking sheets with parchment paper and top with a few layers of paper towels. Place fish sticks on the paper towels and dry well.

Remove fish from baking sheet with paper towel and set aside. Spray parchment lined sheet with cooking spray.

Dip each fish stick in the flour and dust off. Then dip into the egg and then finally the Panko mixture. Place all the fish on the baking sheet and spray tops with cooking spray. Cover tightly and store in the fridge until ready to cook.

Once ready to cook, uncover the fish and let come to room temperature. Preheat oven to 450 degrees and cook for 15-20 minutes until golden and crisp. Serve warm with green goddess dip.

 

Tahini Shawarma Dressing

Ingredients:

1/4 cup tahini

1/4 cup parsley

3 tablespoons maple syrup

1 clove garlic

1 teaspoon salt

1/2 teaspoon paprika

1/2 teaspoon cumin

Juice of 2 lemons

1/4-1/3 cup water to thin out as needed

Directions:

Put all ingredients in a food processor or immersion blender with a cup. Blend until smooth.

 

Green Goddess Dressing

(feel free to make a batch of ranch dressing if you/kids prefer)

Ingredients:

1 cup parsley, roughly torn

1/2 cup fresh dill

juice of 2 lemons

2 tablespoons apple cider vinegar

1 clove garlic, peeled

1/2 cup olive oil

1/2 teaspoon salt

1/4 teaspoon pepper

1/2 cup mayonnaise (or veganaise)

Directions:

In a food processor or a cup with immersion blender, combine all ingredients and blend until smooth. store in airtight container.

 

Lets Deliver!

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

 

Monday Night- Baked Salmon Fish Sticks with Green Goddess Dip, Lemony Smashed Potatoes and Green Beans

Directions to serve: If you’re cooking your fish fresh tonight, uncover the fish and let come to room temperature. Preheat oven to 450 degrees and cook for 15-20 minutes until golden and crisp.

To prep lemony smashed potatoes:  Cover a baking sheet with parchment paper and drizzle with 2 tablespoons of olive oil. Using 3/4 of the prepped boiled potatoes (reserve remaining 1/4 for the nicoise salad on Wednesday), place potatoes on the baking sheet and press each potato down, smashing it with either your hand or the back of a cup. Top with one additional tablespoon of olive oil and season with 2 teaspoons of salt, 1 teaspoon pepper, 1/2 teaspoon garlic powder, and juice and zest of one lime. Massage slightly to evenly coat. Bake at 425 for 20-30 minutes until super crisp and golden!

Serve warm fish sticks with green goddess dip and green beans (half of weekly prepped beans reserving the rest for nicoise bowls) and lemony smashed potatoes on the side.

 

Tuesday Night- Shawarma Bowls with Shredded Chicken, Quinoa, Chick Peas, Cucumbers, Radishes, Pomegranate Seeds, Mint, and Tehini Lemon-Shawarma Dressing

 

If you want to warm the chicken, heat covered in 300 degree oven for 25-30 minutes until warmed through. Otherwise serve room temperature.

In a serving bowl place the chicken, quinoa (be sure to reserve 2 1/2 cups for Thursday’s dinner) , chick peas, cucumber (I spiralized mine), thinly shaved radishes, and top with pomegranate seeds, mint, and the tahini shawarma dressing.

*This can also be served in a pita or lafa if preferred

 

Wednesday Night- Loaded Chicken Nicoise Salad with Diced Chicken, Potatoes, Green Beans, Tomatoes, Cucumbers, Avocado, Hard Boiled Egg,  Kalamata Olives, Dill, and Green Goddess Dressing

In a serving bowl place the chicken, potatoes (cut into quarters), green beans (cut into 1 inch pieces), cherry tomatoes (halved), cucumbers (cut into bite size pieces), avocado slices, egg slices, kalamata olives, and top with fresh dill for garnish, and green goddess dressing.

 

Thursday Night- Cheesy Quinoa Spinach Bake 

Preheat oven to 425 degrees.

In a 9X13 pan, place 2 1/2 cups cooked quinoa, 4, 10 oz boxes of frozen spinach (thawed and drained well!), 2 eggs, 1 teaspoon garlic powder, 1 teaspoon onion powder, 2 teaspoons salt, 1/2 teaspoon pepper, 1/4 cup half and half, 1 1/2 cups mozzarella cheese + 1/2 cup for topping! Bake for 15-20 minutes until golden and bubbly. Broil for the last minute or two to create that golden crust if you haven’t already reached it! Serve immediately.

 

Shopping list:

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

Produce:

6 lemons + 1 lemon for serving

24 oz green beans, pre-trimmed

3 lb baby red potatoes

1 bunch parsley

1 bunch fresh dill

1 head garlic

4 English cucumbers

8-10 radishes 

2 pomegranates ( or 1 cup pre-seeded pomegranates)

1 bunch fresh mint

2 pints cherry tomatoes

2 ripe avocados

 

Pantry:

paprika

cumin

turmeric

garlic powder

allspice

salt

pepper

honey

2 cups quinoa

2 cups panko bread crumbs

1 cup flour ( or gluten free flour)

cooking oil spray (Pam)

1/4 cup tahini

maple syrup

apple cider vinegar

olive oil

light mayonnaise (or veganaise)

1 can chick peas, drained and rinsed

Optional pita or lafa for serving (shawarma bowls)

1 cup pitted kalamata olives

Frozen/Dairy:

13 eggs

2 cups finely grated parmesan

2 cups mozzarella cheese

4, 10 oz boxes frozen spinach, thawed and wrung out

1/4 cup half and half

Poultry/Fish:

2 whole chickens cut into eighths

3 lb boneless, skinless chicken breast

2 lb fresh tuna or salmon (center-cut preferable)

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  • Savina L Boutsy
    January 17, 2018 at 10:18 pm

    You got me at Green goddess dressing! I am so glad I found your blog. I watched your segments on Tastemade and loved your recipes. I love that you are a hard working mother as well. I am expecting my 2nd baby. I am planning on making your Salmon poppers for our gender reveal. I have a question, can it be served hot or cold? Thank you 🙂

    • Dini
      January 18, 2018 at 2:13 pm

      That is so great to hear. Thank you so much and congrats on the baby to come! Poppers are awesome either hot or room temp. I prefer serving warm! xx

  • Mariya Dayan
    January 19, 2018 at 9:51 pm

    Everything looks awesome! Is there a way to print everything including recipes, menus, etc? I only see the link to the printable grocery list.

    • Dini
      January 21, 2018 at 1:49 pm

      Not for this one unfortunately. I will start to include it though. You can copy and past into word doc and print though for now!

  • Joanne
    January 21, 2018 at 9:18 pm

    I love this service you are providing! Thank you so much! It is such a comfort to know that dinner is all planned and will be quick to throw together on busy weeknights. I miss it on the off weeks and find myself going back to past weeks and preparing them on my own. Thank you thank you thank you! I like to cook but absolutely DESPISE coming up with ideas for the week, and your service takes that task out of my hands!
    I really appreciated having the printable instructions and menus as well as the grocery list for weeks 3 & 4, super useful to have in the kitchen with me. I’d love to see that back in future weeks!
    Thanks Dini!

    • Dini
      January 22, 2018 at 11:59 pm

      That is such sweet feedback. Thank you so much for taking the time and writing in. It’s this feedback that makes it all worth it. SO thrilled you’re loving it. xx

  • Caroline Bass
    January 23, 2018 at 12:02 am

    You got me at green goddess dressing too! We’re a vegetarian family but I can modify some of your meals to make it fit. And use the dressings on our meals as well. Love that you do this!

    • Dini
      January 29, 2018 at 2:31 pm

      I’m thrilled to hear that!! thank you!

  • Raizy Schwartz
    January 25, 2018 at 5:25 pm

    Thanks so much for this beautiful spread of recipes and step by step!!! I’m loving every single meal prep ❤️

    • Dini
      January 29, 2018 at 2:31 pm

      That is really great to hear. Thank you so much and excited to keep it going. Keep checking back for more!