Wendy Jo Peterson - Meal Prep Cookbook For Dummies

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.

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 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.

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.

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

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.

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: Serve Korean Spiced Bowls ( Chapter 8).

Wednesday: Serve Chinese Chicken Slaw Bowls ( Chapter 8).

Thursday: Serve Thai Steak Salad ( Chapter 8). Also, transfer the Hearty Bean Chili from the freezer to the refrigerator for Friday.

Friday: Serve Hearty Chili with Beans ( Chapter 7).

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

Roast a chicken or purchase a rotisserie chicken, shred the meat, and place it in two separate containers for Monday and Wednesday.

Cook the rice for Monday and Tuesday.

Prepare the peanut dressing for Thursday.

Prepare and freeze the Hearty Chili with Beans for Friday.

Beans, spiced meats, and fresh elements like corn, carrots, cilantro, and tomatoes are stars of the Southwest. These meals are packed with bold, smoky flavors. Skip the Mexican restaurants and make this meal plan instead!

Here’s what the week looks like:

Monday: Serve Carnitas ( Chapter 11) and Carrot and Cilantro Salad ( Chapter 17).

Tuesday: Serve Fiesta Taco Salad ( Chapter 8). Also, defrost the empanada wrappers.

Wednesday: Serve Pork and Beans Empanadas ( Chapter 11) and a side salad.

Thursday: Serve Tortilla Soup ( Chapter 12). Also, transfer the Chicken and Roasted Poblano Soup from the freezer to the refrigerator for Friday.

Friday: Serve Chicken and Roasted Poblano Soup ( Chapter 7) and either quesadillas or grilled-cheese sandwiches.

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

Roast a chicken or purchase a rotisserie chicken, shred the meat, place into two separate containers for Thursday and Friday, and refrigerate.

Cook the Braised Pork Butt ( Chapter 11). Divide the meat into two separate containers for Monday and Wednesday, and refrigerate.

Cook the meat, drain and rinse the beans, and ready the ingredients for the bowls for Tuesday.

Prep the empanada filling for Wednesday.

Prepare and freeze the Chicken and Roasted Poblano Soup for Friday.

Explore the flavors of the world with this menu plan, which has touches of the Mediterranean as well as India. These meals can transport you to different places in the world with each bite. This meal plan uses the freezer and is perfect for those who have a busy week ahead.

Here’s what the week looks like:

Monday: Serve Moroccan Mini Meatloaves with Cauliflower ( Chapter 14). Also, transfer the Chicken Cacciatore from the freezer to the refrigerator for Tuesday.

Tuesday: Serve Chicken Cacciatore ( Chapter 15) and Parmesan Spiralized Zucchini Noodles ( Chapter 17). Also, transfer the Butter Chicken from the freezer to the refrigerator for Wednesday.

Wednesday: Serve Butter Chicken ( Chapter 15), rice, and steamed cauliflower, broccoli, or green beans. Transfer the Tuscan Kale and Potato Soup from the freezer to the refrigerator for Thursday.

Thursday: Serve Tuscan Kale and Potato Soup ( Chapter 7) and French bread. Transfer the Mediterranean White Bean Soup from the freezer to the refrigerator for Friday.

Friday: Serve Mediterranean White Bean Soup ( Chapter 7) and cheesy garlic bread.

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

Mix together the meat loaf ingredients and refrigerate for Monday.

Wash and cut the cauliflower for Monday.

Spiralize or purchase spiralized zucchini for Tuesday.

Prep and freeze the Chicken Cacciatore for Tuesday.

Wash and cut the vegetables for Wednesday.

Prep and freeze the Butter Chicken for Wednesday.

Prep and freeze the Tuscan Kale and Potato Soup for Thursday.

Prep and freeze the Mediterranean White Bean Soup for Friday.

Sheet-pan meals are fast with minimal cleanup. Prepping ahead saves you even more time, but if you find yourself unable to prep ahead, this meal plan is still quick to pull together with minimal prep work needed to complete the meals.