LIFESTYLE

Sunday Meal Prep Trial!

Welcome to the meal prep!

Working as a personal chef for the past 6 years cooking for special diets, kids of all ages, and some crazy picky eaters I used to fridge stock and give my clients 6-8 different dishes that they can mix and match to get through the week. SO simple! I took that idea, listened to YOUR requests (which is always requests for dinner ideas/kid food/ways to make life easier in the kitchen) and thought about what I need which is a solution to getting dinner on the table while being a working wife and mom of two little kids. We all can relate and can use a little help getting it all together, right? So far your response as been INCREDIBLE and I can’t wait to create a solution to an exhausting and expensive weekly cycle.This is all about having options and making it personal to fit YOUR needs. Feel free to make any substitutions needed (I give some great options below) and don’t be afraid to experiment!

Here’s the plan… Commit to trying this out next week. If you want to take this on solo you can shop (using the shopping list below) and follow the instructions for the Sunday prep. Make those 9 items on Sunday (or Monday morning) and store them in your fridge. Follow the directions on how to assemble those items to create 4 delicious and fun dinners to get you through Monday-Thursday.

If you are available Sunday at 8:30pm EST head to Instagram where I will be cooking this all live together with you! Have all your groceries ready to rumble! We’re all in this together and putting 1-1.5 hours on Sunday to make the rest of the week SO easy. I promise, it’s a game changer! We’ll sip some wine, answer some questions, have a fun time while taking care of business!

Let’s test this out and see how it goes!

 

Here are the benefits of this plan:

-Less trips to the grocery stores

-money saved as we are repurposing leftovers and utilizing same ingredients in unique ways

-no more menu planning

-more time spent with family

-easy recipes with ingredients that can easily be subbed and swapped

-deconstruct-able  meals, perfect for kids!

-less stress, more smiles

I would love for you to join in next week and test this out. Any feedback is strongly encouraged and appreciated! LET’S DELIVER!


To Prep Sunday (serves 4)

1. Roasted Sweet Potato

2. Roasted Broccoli

3. Brown Rice

4. Quick Pickled Cucumbers and Carrots

5. Pan Fried Tofu

6. Grilled Chicken

7. Ginger Honey Soy Dressing

8. Ranch Dressing

9. Lime Crema

This Week’s 4 Dinner Menus

MONDAY

Chicken Ranch Bowls– shredded kale, grilled chicken,  roasted sweet potato, avocado, ranch dressing, pumpkin seeds

TUESDAY

Asian Lettuce cups/bowls-bib lettuce, broccoli, tofu (or beef), rice, quick pickled cucumber and carrot, and ginger soy dressing

WEDNESDAY

Curried chicken salad wraps– tortillas, chicken salad, arugula, and a side of roasted sweet potato 

 

 

THURSDAY

Breakfast Tostadas– toasted tortillas, black beans, brown rice, lime crema, salsa, avocado, fried egg, pickled cucumber and carrot, topped with cilantro

 

{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!}

 

Shopping list:

Produce:

1 hot house cucumber

2 large carrots

one head Butter lettuce (cups)

10 oz shredded kale

5 medium sweet potatoes

5 limes

2 bunches broccoli (6 small heads)

1 bunch chives

1 bunch parsley

1 lemon

1 knob ginger

handful of pumpkin seeds

2 stalks celery

5 oz arugula

1 bunch cilantro

4 avocados

 

Protein:

8 boneless skinless chicken breast (each pounded thin and cut into two pieces to make 16 small pieces) or 16 boneless skinless chicken thigh

 

Pantry:

Rice vinegar

2 cups dry brown rice

oil

Soy sauce

Garlic powder

Onion powder

Curry powder

Salt

Pepper

Garlic powder

medium mayonnaise

mild salsa

Apricot preserves

8 large wheat tortillas

1 can black beans

apple cider vinegar

optional: pickled jalapeno and chipotle adobo sauce for tostadas

optional: egg roll wrappers if you want to make the lettuce cups into egg rolls

 

Dairy:

Almond milk

small sour cream

4 eggs

1 package extra firm tofu OR 1 lb ground beef (depending on what you choose for asian lettuce cups)

 

 

SUNDAY-Let’s Prep!

Here are the items you will be making on Sunday

 

Roasted Sweet Potatoes

Prep:

-5 medium sweet potatoes, washed and half cut into 1 inch cubes and the other half cut into thin wedges

-vegetable or extra light oil

-salt and pepper

Deliver: Place sweet potatoes on baking sheets and toss with olive oil, salt, and pepper. Roast at 425 for 30-40 minutes until soft but golden.

 

 

Roasted Broccoli

Prep:

-6 small heads (2 bunches) broccoli, cut into florets

-vegetable or extra light oil

-salt and pepper

Deliver: Toss broccoli with oil, salt and pepper on a baking sheet and roast for 20 minutes until crisp and cooked through.

 

 

Brown Rice

Prep:

-2 cups brown rice

-4 1/2 cups water

-pinch of salt

-drizzle of oil

Deliver: Place all ingredients in a medium pot. Bring to a boil and then immediately lower to a simmer and cook covered until absorbed, 30- 40 minutes. Uncover and let cool.

 

Quick Pickled Cucumbers and Carrots

Prep:

-1 cup rice wine vinegar

-1 cup water

-1/4 cup sugar

-1 tablespoon kosher salt

-2 cups thinly sliced cucumber

-2 cups thinly sliced carrot, peeled (or bagged pre-grated)

Deliver: Place vinegar, water, sugar, and salt in a medium pot and bring to a boil. Remove from heat and add in cucumber and carrot. Let cool and store in refrigerate in air tight container.

 

Pan Fried Tofu

Prep:

-1 box extra firm tofu, removed from box, thoroughly dried on paper towel and cut into 1/2 inch cubes

-vegetable or extra light olive oil

-salt

Deliver: Coat the bottom of a large non-stick frying pan with oil and let heat. Working on medium-high heat place the tofu in the pan and season with salt. Fry until all sides are golden rotating with a tong as needed. Let cool on a paper towel lined plate.

*if subbing the tofu for beef simply pan fry it with a tablespoon or so of oil, salt, pepper, onion powder, and garlic powder until completely browned.

 

Grilled Chicken

Prep:

-8 boneless skinless chicken breast (each pounded thin and cut into two pieces to make 16 small pieces) or 16 boneless skinless chicken thigh

-vegetable or extra light olive oil

-garlic powder

-onion powder

-salt and pepper

Deliver:

Place chicken in a bowl (or ziplock) and coat with a few tablespoons of oil and season with garlic powder, onion powder, salt and pepper. Let sit for 20 minutes before grilling to let marinate. Once ready to grill, heat grill pan on medium-high heat and grill on both sides until cooked through. Continue with remaining chicken and then let cool. Alternatively you can cook the chicken in the oven at 400 degrees for 15-20 minutes uncovered or grill outdoors.

Ginger Honey Soy Dressing

Prep:

-1/3 cup soy sauce

-juice of one lime

-¼ cup rice vinegar

-2 tablespoons apricot preserves

-1 teaspoon freshly grated ginger

-¼ cup canola oil or extra light olive oil

Deliver: Place all ingredients in a jar with tight fitting lid. Shake vigorously and store in the fridge.

 

 

Ranch Dressing

Prep:

-1 cup mayonnaise

-¼ cup unsweetened almond milk

-½ tablespoon chopped fresh chives

-2 tablespoons chopped fresh parsley

-1  lemon juiced

-½ teaspoon garlic powder

-½ teaspoon onion powder

-¼ teaspoon sea salt

-¼ teaspoon ground black pepper

-2 tablespoons apple cider vinegar

-2 teaspoons mustard

Deliver: Place all ingredients in a jar with tight fitting lid. Shake vigorously and store in the fridge.

 

Lime Crema

Prep:

-½ cup sour cream

-¼ cup mayonnaise

-½ teaspoon garlic powder

-2-3 limes juiced ( 1 zested)

-salt and pepper to taste

Deliver: Place all ingredients in a jar with tight fitting lid. Shake vigorously and store in the fridge.

Lets Deliver!

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

 

MONDAY

Chicken Ranch Bowls

In four bowls place shredded kale, sliced grilled chicken (use half of this week’s chicken),  cubed roasted sweet potato (use half), 2 avocados cubed, ranch dressing, and top with pumpkin seeds. Toss and enjoy!

*For young kids serve plain chicken strips with ranch as a dipping sauce with avocado and sweet potato on the side.

 

TUESDAY

Asian Lettuce cups/bowls-bib lettuce-

place 3-4 lettuce cups on each plate and fill with broccoli, tofu (or beef) and rice (use half of prepared rice and heat together with the tofu or beef by quickly mixing it around in a frying pan with 1 tablespoon of oil until heated through), quick pickled cucumber and carrot (use half or prepared pickles), and ginger soy dressing on top. Alternatively place ingredients in bowls and serve with sauce.

*you can also turn these into egg rolls by chopping up all ingredients into small pieces (omit the pickles and serve those on the side here), and roll into egg rolls. spray tops and bottoms of egg rolls with oil and bake at 400 degrees until crisp and golden.  Serve with ginger soy dressing as a dipping sauce!

 

WEDNESDAY

Curried chicken salad wraps

To make the chicken salad finely chop up remaining half of the grilled chicken. Add in 1/3 cup mayonnaise, 3/4 cups celery, 1/2 cup apricot preserves, 1 teaspoon curry powder, salt and pepper to taste. Using up four tortillas, lay out the tortilla and place chicken salad and arugula (can omit for kids) in the center making a row and then roll up tightly like a sushi roll.  Cut in half (for kids cut into bite-size pieces) and serve with sweet potato wedges on the side. You can also roll the wrap like a burrito so that the bottom is closed up-makes it easier to eat!

 

*These can also be served in pitas, phyllo cups, or lettuce cups and are great served this way with some toasted coconut on top! Do what’s best for YOU!

*If your family is scared by this dish (curry just isn’t for everyone!!) you can serve grilled chicken-arugula-ranch wraps.

 

 

 

THURSDAY

Breakfast Tostadas

Fry 4 eggs any way you enjoy and keep warm in the pan. In another pan with a drizzle of oil toast 4 tortillas, warming through both sides. Place rice (if using) in a frying pan with a tablespoon of oil. Mix around until heated through. Place tortillas on plates and top with black beans (that have been rinsed and drained), brown rice (not totally necessary here but up to you), lime crema, store-bought salsa, avocado slices, pickled cucumber and carrot, and top with fried eggs, and freshly chopped cilantro. Add optional pickled jalapeño and fresh lime juice.

*This can also be made inbowls by simply omitting the tortilla!

*Take it to the next level by drizzling on some chipotle adobo sauce!

 

 

 

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1 Comment

  • Reply
    Liz
    November 14, 2017 at 4:15 am

    Omg all of these recipes make my mouth water!!! I’m saving these for next week to prep especially the chicken curry wraps and the chicken bowls. And that ranch sauce just sounds amazing… 🙌🏼

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