LIFESTYLE

Meal Prep #6

Welcome to Week #6 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 and scroll to the bottom for more ideas on how to switch it up!
-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 #6 on Sunday, February 11th at 8:30pm EST. Otherwise you can always do it on your own following the recipes and instructions below!

 

This Week’s 4 Dinner Menus

Monday Night

Tuna or Tofu Poke Bowls 

 

Tuesday Night

Beef Chili with Spaghetti Squash (or in buns/with hot dogs)

 

Wednesday Night

Bahn Mi Chicken Bowls (or sandwich) with Bok Choy greens, Purple Cabbage, Pickled Bok Choy, Onions, and Carrots, Cucumbers, Bahn Mi Chicken, Sugar Snap Peas, and Tahini Tamari Sauce

 

Thursday Night

Southwestern Black Bean Stuffed Peppers with Salsa, Corn, Cilantro, Guacamole (leftover chili), rice, and/or cheese

 

To Prep Sunday (serves 4)

Spaghetti Squash

Chili

Bahn Mi Chicken

Sushi Rice

Pickled Bok Choy, Carrots and Onion

Tahini Tamari Dressing

Marinade for Poke

 

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!

 

Click below for a printable PDF of the entire meal prep including grocery list, Sunday prep recipes, and dinner assembly instructions!

Meal Plan 6 (1)

 

SUNDAY-Let’s Prep!

Here are the items you will be making on Sunday:

 

Spaghetti Squash 

Ingredients:

1 spaghetti squash, cut lengthwise

 

Directions:

Place squash open side down in a baking dish. Cover with 1 inch of water and bake at 400 degrees for 30-45 minutes until soft.

Let cool and remove seeds from the squash. Using a fork, scraped the insides of the squash so that it looks like spaghetti. Store in an air-tight container.

 

Chili

Ingredients:

2 tablespoons olive oil

1 onion, small dice

2 lb ground beef (you can use ground chicken or turkey instead!)

1 red bell pepper,  small dice

 1 tablespoon chili powder 

2 teaspoons smoked paprika 

2 teaspoons onion powder

2 teaspoons garlic powder 

1 1/2  teaspoons salt 

2 cups marinara sauce (or canned tomato sauce)

2 tablespoons cocoa powder

1, 15.5 oz can kidney beans, drained and rinsed 

 

Directions:

In a medium (meat) pot, brown the meat and onions together until golden. Next add in the peppers and the spices and mix around for another minute or two. Add in remaining ingredients and bring to a boil. Simmer and cook covered for twenty minutes.

 

Chicken Bahn Mi

Ingredients:

2 lb boneless, skinless chicken thigh (or thin cut chicken breast)

2 teaspoons ginger, minced

¼ cup maple syrup

2 cloves garlic, minced

2 tablespoons toasted sesame oil

¼ cup rice wine vinegar

2 tablespoons olive oil

¼ cup low sodium soy sauce

 

Directions:

In a ziplock bag add the ginger, maple, garlic, sesame oil, vinegar, olive oil and soy sauce. Let marinate for 20 minutes.

Grill for 3-4 minutes per side and store in a container.

 

Sushi Rice

Ingredients:

2 cups sushi rice, rinsed and drained 

3 cups water

2 tablespoons rice wine vinegar

1 tablespoon maple syrup

1 teaspoon salt

 

Directions:

In a medium pot (pareve) mix together rinsed and drained rice and water. Bring to a boil and then cover and simmer for 20 minutes. Remove from heat and keep covered for an additional 10 minutes. Remove lid and fluff with a fork.

Add in the rice wine vinegar, maple, salt and mix together. Let cool and store.

 

Pickled Bok Choy, Carrots, Onion

Ingredients:

1 large head bok choy 

1 cup shredded carrots

1 small red onion, peeled, halved, and thinly sliced

1 cup apple cider vinegar

1/2 cup rice wine vinegar

1 cup water

1 teaspoon salt

optional: 1/2 teaspoon minced ginger and half jalapeño thrown in to jar whole

 

Directions:

To prepare the bok choy, cut off the bottom and rinse off the individual leaves. Bunch them together and slice into 1/2 inch slices placing the green tops in a storage container and reserving for Bahn Mi Bowls. Place the white parts in a large canning jar (or container with tight fitting lid) and add the carrots and onion to the jar.

Meanwhile place the vinegars, water, salt and optional ginger and jalapeño in a (pareve) pot and bring to a boil. Remove from heat and pour over vegetables. Let cool and then cover tightly and store in the fridge.

*Reserve remaining jalapeno in a bag to serve with chili if you’d like!

 

Tahini Tamari

Ingredients:

1/4 cup tahini

1/4 cup + 2 tablespoons soy sauce

1/4 cup maple syrup

1/4 cup apple cider vinegar

1/4 cup thinly sliced scallions (roughly 6 small scallions)

1/2 cup olive oil

 

Directions:

Mix all ingredients together and shake well. Store in the fridge.

 

Marinade for Poke

1/4 cup + 2 tablespoons low sodium soy sauce

1/4 cup sesame oil

1/2 cup thinly sliced scallions

1 tablespoon black sesame

1 tablespoon honey

1/2 teaspoon salt

optional: 3 teaspoons sriracha

 

Directions:

Mix all ingredients together in a small bowl with lid. Store in the fridge.

 

 

Lets Deliver!

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

Monday Night- Poke Bowls

Ingredients:

*2 lb Cubed Sushi Grade Tuna (or pan fried tofu or even chicken)

Poke Marinade

Pickled Vegetables and or Fresh Shredded Carrots

Sushi Rice

Shredded Purple Cabbage

Avocado

Radish

Sliced Cucumber

Steamed Edamame

Sliced Scallions

 

Directions to serve: Toss protein of choice in marinade and let sit for 5 minutes. Otherwise use cooked chicken, pan fried tofu or pan sear the tuna on both sides if you don’t want to serve it fresh!

Assemble bowls by placing all the ingredients in sections in bowls. Top with the tuna, additional marinade, and garnish with scallions

*I don’t serve the raw fish to my kids and my husband doesn’t like it but you can serve these vegetarian and get protein from the edamame. You can also serve these bowls with a fried egg on top! Another option is to serve with chicken.

*If you are serving the tuna here is what you need to know:

Food safety is critical when eating raw fish! Don’t be afraid to ask the vendors for guidance on what fish is safe to eat and how to store and prepare. You can also look for “sushi grade” on the label, some markets will have that indication on the package. Purchasing previously frozen tuna may also be a good idea because it can help kill parasites that might be present. If you are still a little hesitant to eat the tuna completely raw, you can sear the surface of the ahi tuna steaks on each side before cutting to help to reduce the risk of microbial contamination. (Source: FDA.gov)

Here are my tips: Buy your fish from a fish guy that you trust. Make sure it’s very fresh and if it hasn’t been frozen yet, pop it in the freezer until you start to see ice crystals on it. It’s then safe to use because any bacteria gets killed in the freezer. Make sure your fish is brightly colored, firm, and smells of the ocean. It shouldn’t smell fishy!

 

Tuesday Night- Beef Chili (dogs) with Spaghetti Squash

 

Ingredients:

Spaghetti Squash

Beef Chili

Cilantro

Avocado

Sliced Jalapeno

Optional ways to serve: In a burger bun, over spaghetti or with a hot dog in a hot dog bun

 

Directions to serve:

Heat the chili in a covered pot or oven safe pan on low heat (300 degrees) until heated through.

Do the same with the spaghetti squash.

Place squash in each bowl and top with chili. Finish with cilantro, sliced avocado, and jalapeno.

 

Wednesday Night- Bahn Mi Chicken Bowls (or sandwich)

Ingredients:

bok choy greens

thinly shredded purple cabbage

pickled bok choy, onion, and  carrots

sliced cucumbers

bahn mi chicken, sliced

sugar snap peas, chopped

tahini tamari sauce

 

Directions to serve:

Heat chicken in a covered baking dish at 300 degrees until heated through. Otherwise it can be served room temperature or cold.

Assemble all ingredients in bowls and top with sauce.

 

Thursday Night- Southwestern Black Bean Stuffed Peppers with Salsa, Corn, Cilantro, Guacamole, rice, and/or cheese, and/or leftover chili

Ingredients:

4 large red bell peppers

leftover sushi rice

canned black beans that have been drained and rinsed

frozen corn, thawed

optional: mozzarella cheese or leftover chili

store bought salsa

2-3 tablespoons olive oil

guacamole

cilantro

Directions to serve:

Preheat oven to 400 degrees.

Cut each pepper in half and remove seeds. Place in a baking dish.

Fill each pepper with ingredients of choice: rice, beans, corn, cheese or chili and drizzle with 2-3 tablespoons of olive oil. Bake uncovered for 30 minutes until peppers are soft.

Remove from oven and top with guacamole and cilantro. Serve hot!

 

Shopping list:

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

Produce:

1 large spaghetti squash

1 small onion

1 large red bell pepper + 4 more for stuffed peppers

fresh knob ginger (3 inches or so)

1 head garlic

1 large head bok choy

1, 10 oz bag shredded carrots

1 small red onion

1 bunch scallions

1 small head purple cabbage

6 radishes

6 avocados 

3 large English cucumbers

2 cups shelled edamame 

1 bunch cilantro

sugar snap peas

Pantry:

olive oil

chili powder

smoked paprika

onion powder

garlic powder

salt

marinara sauce or canned tomato sauce (2 cups)

cocoa powder

1, 15.5 oz can kidney beans

maple syrup

toasted sesame oil

rice wine vinegar

low sodium soy sauce or tamari

sushi rice

apple cider vinegar

1 jalapeno

tahini

black sesame seeds

honey

sriracha (optional for poke)

1, 15.5 oz can black beans

1 jar store bought salsa

1 small bag frozen corn

Frozen/Dairy:

optional mozzarella (for stuffed peppers)

Poultry/Meat/Fish:

2 lb ground beef (or chicken or turkey if preferred)

2 lb boneless, skinless chicken thigh or chicken breast

2 lb SUSHI GRADE tuna (OR BUY EXTRA FIRM TOFU AND FRY IN CUBES)

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