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Meal Plans

Meal Plan #36 at Home

Hello!Thank you to everyone who has already purchased my NEW High Protein Ebook!! it means so much to me. I actually

    Meal Plan #36 at Home

    I actually made a mistake in the price for my ebook bundle OOPS. It’s supposed to be $24 but I made it $19.99 for both ebooks (which means you get the NEW ebook completely for free). I’m going to change it tomorrow before I launch it on social media so go take advantage of that before it’s fixed LOL.

    See my new ebook and my familiar Cookbook here!!

    And withour further ado, here is this week’s meal plan!

    You can get the groceries easily right here!

    Here are the meals we’re working with for next week:

    Here’s what we’ve got this week:

    ✨ Get the printable shopping list here!✨

    *the shopping list does NOT include ingredients for the bonus recipe.

    Meal Prep Tips:

    I like to do my grocery shopping on the same day that I meal prep or else some things will get lost in the abyss that is my fridge.

    Make it ahead = tips to cook/ meal prep the recipe ahead of time.

    Component prep = ideas for dicing veggies etc to make busy-night meals fast and unfussy!

    • Tikka Masala
      • Make it ahead: This one is a meal prepper’s dream – make the entire recipe on Sunday and store it in the fridge for up to 5 days (it honestly tastes even better on day 2!). Cook the rice separately and store it in its own container.
      • Component prep: Blitz the onion/garlic/ginger/cilantro sauce and store it in a jar in the fridge. Chop the cauliflower and carrots and store them in an airtight container. Measure out all your spices into a small bowl or bag so they’re ready to dump in.
    • Ground Beef Bowls
      • Make it ahead: The tofu “beef” reheats genuinely well – bake a full batch and store it in the fridge for up to 4 days. Roast the sweet potato at the same time. When you’re ready to eat, simply warm everything up and assemble with fresh avocado and cottage cheese.
      • Component prep: Press and grate the tofu up to a day ahead and store it in the fridge on a paper towel-lined plate. Cube the sweet potato and keep it in a container in the fridge.
    • White Bean Soup
      • Make it ahead: This stores in the fridge for up to 5 days and freezes beautifully for up to 3 months. The flavor only deepens as it sits.
      • Component prep: The biggest time-saver here is roasting the garlic ahead – it takes almost an hour but is entirely hands-off. Roast it up to 3 days ahead and store in the fridge. Dice the onion and carrot and keep them together in a container so they’re ready to sauté.
    • Lemon Pasta
      • Make it ahead: This one is dependable made fresh since the creamy sauce can thicken and separate when stored.
      • Component prep: Zest and juice your lemon and store it in a small container in the fridge. Mince the garlic and keep it in a pinch bowl. Pre-measure your cream and have your parmesan freshly grated and ready – once you start the sauce, it comes together in about 10 minutes flat.
    • Vegetarian Quesadilla
      • Make it ahead: Make the full batch of quesadillas, let them cool on a wire rack, then wrap individually in wax paper and foil and refrigerate for up to 4 days. Reheat in the air fryer or a skillet to bring back that crispiness. These also freeze genuinely well – only pop them in the air fryer straight from frozen!
      • Component prep: Slice all your peppers and onion and store them together in the fridge (you could also go ahead and cook them). Season the beans and store them in a separate container. On the night of, your filling simply comes together in one pan and you’re assembling and cooking in minutes.

    Sunday meal prep game plan

    Oven tasks (do these first/simultaneously):

    • Roast the garlic for the soup (45-55 min)
    • Bake the tofu “beef” (30-35 min)
    • Roast the sweet potatoes (25 min) – these can share the oven with the tofu!

    While the oven is running:

    • Blitz the tikka masala sauce (onion/garlic/ginger/cilantro) and jar it
    • Slice peppers, onion + poblano for quesadillas
    • Season the black beans for quesadillas
    • Dice onion + carrot for the soup
    • Mince garlic for the pasta and alfredo
    • Zest + juice the lemon for the lemon pasta
    • Grate parmesan for both pasta dishes

    Optional if you want to go further:

    • Make the entire tikka masala
    • Make the entire white bean + kale soup
    • Cook a batch of rice to go with the tikka masala

    I TRULY hope that you find these meal plans helpful. PLEASE PLEASE respond back to this email if you ever have questions OR suggestions for making the meal plans better.

    Happy cooking!

    the cook

    Meal Plans

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