you can do, in most cases, in less than two hours. The idea behind these menus is to prepare for a couple hours in advance to significantly cut the time you spend on meal prep throughout the week. (The only exceptions are the days when you roast meat or poultry for the week.)
I also include one week focused on families. In reality, kids can eat the same foods as the rest of the family, but we all know most kids love to eat certain kinds of foods, so I offer a plan focused on those recipes. Feel free to modify the plan to meet your child’s unique demands, er, needs.
Week 1: Plant Forward
Plant-forward eating emphasizes fruits and vegetables, with an accent of meat. When serving up a plant-based meal, consider meat as a side dish. The stars of the plate are the plants — including beans, grains, seeds, nuts, fruits, and vegetables. Plant-forward eating can be high in fiber, heart-healthy, and nutrient-dense. To discover more of the benefits of plant-forward eating, check out https://fruitsandveggies.org/plant-forward-eating-guide from the Produce for Better Health Foundation.
Here’s what the week looks like:
Monday: Serve Mediterranean Quinoa Bowls (Chapter 8).
Tuesday: Serve Lemony Salmon and Asparagus (Chapter 14) and tomato bread. Also, transfer the Creamy Peanut Chicken from the freezer to the refrigerator for Wednesday.
Wednesday: Serve Creamy Peanut Chicken (Chapter 15), Lemony Broccoli (Chapter 17), and rice.
Thursday: Serve Skewer-Free Chicken Kabobs (Chapter 14) and flatbread. Also, transfer the Springtime Pea Soup from the freezer to the refrigerator for Friday.
Friday: Serve Springtime Pea Soup (Chapter 7) and either crusty French bread or grilled-cheese sandwiches.
Cook the quinoa and refrigerate for Monday.
Place the salmon on ice in the refrigerator for Tuesday.
Clean the asparagus and refrigerate for Tuesday.
Prepare the Creamy Peanut Chicken and freeze for Wednesday.
Prechop and wash the broccoli and refrigerate for Wednesday.
Marinate the chicken and vegetables for Thursday.
Prepare and freeze the Springtime Pea Soup for Friday.
Ready the cheese and herb topping and refrigerate for Friday.
Week 2: Meat Eater’s Delight
If you consider a meal without meat just a snack, this meal plan is for you! Just because meat takes center stage, doesn’t mean that it’s lacking in nutrient-dense vegetables. It’s all about how you pair the plate. Meat lovers are sure to love this menu, which kicks off with Roasted Brisket (Chapter 10).
Here’s what the week looks like:
Monday: Serve Street Tacos (Chapter 10) and Zesty Cabbage Slaw (Chapter 17).
Tuesday: Serve Peachy Pork Tenderloin with Green Beans and Carrots (Chapter 14) and rice.
Wednesday: Serve French Dip Sandwiches (Chapter 10) and Garlicky Greens (Chapter 17). Also, transfer the Beef Paprikash from the freezer to the refrigerator for Thursday.
Thursday: Serve Beef Paprikash (Chapter 15), Braised Cabbage (Chapter 17), and French bread.
Friday: Serve Loaded Baked Potatoes (Chapter 16) and a side salad.
Make Roasted Brisket (Chapter 10).
Prepare the Zesty Cabbage Slaw and refrigerate for Monday.
Prep the Peachy Pork Tenderloin for Tuesday.
Precut and wash the carrots and green beans for Tuesday.
Prewash the kale greens for Wednesday and store wrapped in a paper towel in a plastic bag.
Prepare and freeze the Beef Paprikash for Thursday.
Prepare your favorite baked potato toppings and refrigerate for Friday.
Week 3: Bring on the Bowls
Bowls consist of a grain base, topped with protein foods and loaded with vegetables. Bowls are great for families because everyone can decide which items they want to add to their bowl. They’re also great for grab-and-go lunches because you can pre-assemble heat-safe items and then keep the fresh toppings on the side for assembly at lunchtime.
Here’s what the week looks like:
Monday: Serve Southwestern Bowls (Chapter 8).
Tuesday:
