Wendy Jo Peterson - Meal Prep Cookbook For Dummies

Here’s what the week looks like:

Monday: Serve Baked Salmon with Capers and Zucchini ( Chapter 14).

Tuesday: Serve Sage-Spiced Chicken and Butternut Squash ( Chapter 14) and Nutty Herbed Couscous ( Chapter 17).

Wednesday: Serve Meatballs and Caramelized Onion Green Beans ( Chapter 14).

Thursday: Serve Sausage and Bell Peppers ( Chapter 14) and Tropical Fruit Salad ( Chapter 17).

Friday: Serve Sheet-Pan Mediterranean Pasta ( Chapter 14).

To prep for this week, do the following on Sunday:

Place the salmon on ice in the refrigerator for Monday.

Prep the zucchini for Monday.

Wash and cut the butternut squash and refrigerate for Tuesday.

Prep the spices for Tuesday.

Mix together the meatball ingredients and refrigerate for Wednesday.

Wash and cut the bell peppers for Thursday. Place in an airtight container with a piece of paper towel and refrigerate.

Place the ingredients for the Sheet-Pan Mediterranean Pasta (except the pasta) into the roasting dish and cover with plastic wrap. Refrigerate for Friday.

If you have no time to prep meals, this meal plan is for you! Each meal takes 20 minutes from start to finish! If you prep ahead just a little you can shave off more valuable minutes during the week.

Here’s what the week looks like:

Monday: Serve Zesty Bean and Cheese Tostadas ( Chapter 16) and Tropical Fruit Salad ( Chapter 17).

Tuesday: Serve Pan-Fried Burgers with Creamy Feta Green Salad ( Chapter 16).

Wednesday: Serve Cilantro Shrimp with Spicy Guacamole ( Chapter 16) and Carrot and Cilantro Salad ( Chapter 17).

Thursday: Serve Smoked Salmon Pasta with Greens ( Chapter 16).

Friday: Serve Dinner Charcuterie Board ( Chapter 16).

To prep for this week, do the following on Sunday:

Drain and rinse beans and set aside for Monday.

Prepare Tropical Fruit Salad for Monday.

Prepare raw burger patties for Tuesday. Place on a plate with parchment paper and cover with plastic wrap. Prepare the dressing for the salad.

Pull items together for the Dinner Charcuterie Board on Friday and place in the refrigerator.

All foods are fit for a family, and kids can eat what you eat. However, I understand that there are foods that kids absolutely love. This meal plan consists of some of my daughter’s favorites, like pot pie and Turkey and Noodles. It also consists of foods where kids have the power to choose what goes on top of their salad or on their tostada. Empowering kids to get involved with meal preparation and building their own plate encourages them to try new foods. If you have a child who is excited about meal prep, have them help you with the Zesty Bean and Cheese Tostadas. It’s a great beginner meal for dashing young cooks!

Here’s what the week looks like:

Monday: Serve Turkey and Broccoli Pot Pie ( Chapter 9).

Tuesday: Serve Beefy Chop House Salad ( Chapter 8).

Wednesday: Serve Turkey and Noodles ( Chapter 9) and raw veggies with ranch dip.

Thursday: Serve Zesty Bean and Cheese Tostadas ( Chapter 16).

Friday: Serve Caprese Pasta ( Chapter 16) with cheesy garlic bread.

To prep for this week, do the following on Sunday:

Prep the Turkey and Broccoli Pot Pie and refrigerate to be baked on Monday.

Roast a turkey, shred the meat, and refrigerate for Wednesday.

Prepare the ingredients for the Beefy Chop House Salad on Tuesday. (Leave deconstructed and let the kids create their own salad bowls with the ingredients they choose.)

Wash and prep your child’s favorite raw vegetables and fruits to be enjoyed all throughout the week. If they’re hungry while you pull together a meal, you can pull this tray out and they can snack while you prepare the meal.

Always serve at least one thing you know your kids will enjoy at every meal. This strategy will help them feel comfortable to enjoy the meal. Consider serving cut raw vegetables with dip, fresh fruit, and/or yogurt with every meal.

Chapter 5

IN THIS CHAPTER

Following the Mediterranean Diet

Going gluten-free

Choosing low-carb options

Skipping dairy

Planning meals the vegetarian way

When you or someone you love has dietary restrictions, you may feel especially stressed about prepping meals. Never fear! In this chapter, I offer meal plans that can help you meet a variety of dietary needs and keep everyone happy. As a dietitian, I work with clients who have varying dietary needs, and the recipes in this book can satisfy their dining requests or preferences.

The Mediterranean Diet is a plant-forward or plant-focused way of eating. If someone in your family is on a heart-healthy meal plan, these menu options are a great starting point. As one of the authors of the Mediterranean Diet Cookbook For Dummies (Wiley), I naturally gravitate toward creating recipes with Mediterranean flair! If this style of eating speaks to your heart, you’ll find ample recipes with a focus on fruits, vegetables, legumes, extra-virgin olive oil, and seafood here.

Here’s what the week looks like:

Monday: Serve Mediterranean Quinoa Bowls ( Chapter 8).

Tuesday: Serve Baked Salmon with Capers and Zucchini ( Chapter 14) and French bread. Also, transfer the Greek Meatballs in Tomato Sauce from the freezer to the refrigerator for Wednesday.

Wednesday: Serve Greek Meatballs in Tomato Sauce ( Chapter 15) with Simple Salads for All Four Seasons ( Chapter 17). Also, transfer the Chicken Cacciatore from the freezer to the refrigerator for Thursday.

Thursday: Serve Chicken Cacciatore ( Chapter 15) with a side dish of pasta.

Friday: Serve Canned Tuna Niçoise Salad ( Chapter 8) and either crusty French bread or grilled-cheese sandwiches (call them panini if you want to feel Mediterranean).

To prep for this week, do the following on Sunday:

Cook the quinoa and refrigerate for Monday.

Place the salmon on ice in the refrigerator for Tuesday.

Clean and prep the zucchini and refrigerate for Tuesday.

Prepare the Greek Meatballs in Tomato Sauce for Wednesday.