Make-Ahead Weekly Meal Plan

Eating home-cooked meals as a family is such an amazing way to make sure you are all eating nutritious, healthy food.  It is also an excellent way to connect with other family members on a regular basis, even when our schedules get crazy. Research has shown time and time again that eating together as a family reduces the likelihood of delinquent behavior in teenagers, which is yet another excellent reason to cook at home.

Having said that, cooking for a family every day is not an easy task. In fact, if there was one job I could outsource to someone else, it would be the daily cooking. And don’t get me wrong, I LOVE to cook, and take great pride in preparing tasty, nutritious food for my husband and children. But it is time-consuming, stressful, and not always appreciated (at least, not by my 4 and 2 year olds).

One way to make it easier is to prepare. At the beginning of each week, work out at least five meals that you are going to eat that week. Try to incorporate two or three items that you can prepare at the beginning of the week, and then use in more than one meal. Then make a grocery list, buy the ingredients, and spend an hour or two at the start of the week making your preparations.

Here is an example of a one-week meal plan that incorporates three items prepared at the beginning of the week.

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PREPARATION

Carry out these three steps at the beginning of the week. The products will be incorporated in four of the meals for the week.

1. Roast a large chicken at 350 degrees Fahrenheit until the internal temperature reaches 160 degrees Fahrenheit (or buy a pre-cooked rotisserie chicken).
2. Simmer 1.5 cups of dry quinoa in 3 cups of low sodium chicken or vegetable stock in a pan with a lid for 10 to 15 minutes.
3. Roast a large tray of mixed vegetables at 400 degrees Fahrenheit for 45 minutes (can include onion, garlic, mushrooms, bell peppers, zucchini, eggplant, carrots, and parsnips).

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MEAL PLAN

Monday: Roast chicken, roast vegetables, and potatoes

Ingredients:

• Roast chicken
• Half the prepared roast vegetables (see recipe below)
• Small potatoes

Method:

Roast the potatoes in a tablespoon of olive oil at 400 degrees Fahrenheit for 35 minutes. Slice the chicken and serve it with the roast vegetables and potatoes.

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Tuesday: Chicken fajitas, salsa, sour cream, and flour tortillas

Ingredients:

• Leftover roast chicken, taken off the bones
• 2 bell peppers (any color)
• 1 red onion
• 1 tbsp olive oil
• Fajita mix (2 tsp chili powder, 1 tsp paprika, ½ tsp salt, ½ tsp garlic powder, ½ tsp ground cumin, ½ tsp oregano, ¼ tsp ground black pepper, ¼ tsp cayenne pepper.)
• Salsa (store bought)
• Low fat sour cream
• Grated cheese
• Whole-wheat flour tortillas

Method:

Slice chicken, bell peppers, and onion. Heat 1 tbsp olive oil in a large skillet. Add the onion, cook 2 minutes, then add the bell peppers, cook for a further 2 minutes. Then add the chicken, and fajita seasoning mix to taste. Cook for 2 more minutes, and serve in a flour tortilla with the remaining ingredients.

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Wednesday: Quinoa and roasted vegetable salad

Ingredients:

• 4 cups of the pre-cooked quinoa
• 3 cups of the pre-roasted vegetables
• 1 cup of feta, goat, or cottage cheese
• ¼ cup dressing (olive oil, balsamic vinegar, mustard, lemon juice, salt, and pepper)

Method:

Mix together the quinoa, vegetables, cheese, and dressing to taste.

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Thursday: Quinoa, black bean, and corn tacos

Ingredients:

• 2 cups cooked quinoa
• 1 tbsp olive oil
• 1 onion, diced
• 3 cloves garlic, minced
• 1 cup vegetable or chicken stock
• 1 (14.5) oz can diced tomatoes
• 2 tbsp fajita mix (see Tuesday meal plan)
• ¼ tsp ground coriander
• 1½ cups frozen corn
• 2 (15 oz) cans black beans, drained and rinsed
• Juice of 1 lime
• ½ cup cilantro, chopped
• Corn taco shells, avocado, grated cheese, salsa (from Tuesday) for serving

Method:

Heat olive oil in a large pan, add onion, and cook for 3 minutes. Add garlic and cook for another minute. Stir in stock, tomatoes, quinoa, coriander, and fajita mix to taste. Bring to a boil, reduce heat, cover pan with lid and simmer for 20 minutes, until thickened. Stir in corn and beans and simmer, uncovered, for 5 – 10 minutes. Add lime juice and cilantro. Serve on tortilla with toppings.

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Friday: Leek and potato soup

Ingredients:

• 1 onion, diced
• 2 large leeks (or 4 small leeks), sliced into ½ inch rounds
• 1 tbsp olive oil
• 5 medium potatoes, cut into 1 inch cubes
• 4 cups low sodium chicken or vegetable stock
• Salt and pepper to taste

Method:

Heat the oil in a large pan over a medium heat. Add the onions and leek, cover, and cook on low for 10 minutes. Add the stock and potatoes and simmer for 25 minutes. Process until smooth and add salt and pepper to taste.