Food & Drink

FREE 5 Day Meal Plan!

September 22, 2021

FREE 5 Day Meal Plan!

 

The post is in partnership with ZWILLING. All opinions are my own.

The concept of meal planning has always overwhelmed me. Cooking a week’s worth of meals in one day?!!! Who has the time? If I can’t find a few hours a day to make 1 meal for 4, how the heck am I suppose to find an entire day dedicated to cooking 5 dinners for 4???? It was just too much for me to wrap my head around.

Still, I recognize that the struggle to put a balanced meal on the table every night is real, so I hatched a plan. On most Sundays I prep my grains, vegetable, and proteins so that daily dinners are a breeze. The meals are not fully cooked, but proteins are marinating, veggies are chopped or blanched, grains are cooked and seasoned….and I feel like a rockstar MOM!!

Early on I realized that to do this properly, I needed the right tools.¬† So I decided to invest in Zwilling Fresh & Save vacuum food storage, reusable container, and bags to ensure my family’s food would stay fresh for the entire week and beyond. Fresh & Save keeps food fresh up to 5 times longer than other storage methods. That means that my Sunday meal prep will take me 5 times further! All I have to do is press a button on the vacuum pump and the air from the container/bag is extracted in mere seconds! Click here to see how it works. I have to say, it’s very satisfying to watch. All of the reusable containers and bags are microwave, dishwasher, and freezer safe. If you’d like to purchase a starter set click here.

So as promised here is your FREE 5 DAY MEAL PLAN! This meal plan is designed to serves 4. It should take no more than 3 hours to prep, even less if you get the kids to clean up as you go!

 

 

1. GRAINS PREP

GRAINS INGREDIENTS

  1. 2 Cups White or Brown Rice
  2. 1.5 Cups Quinoa
  3. 1 Cup Lentils (Preferably Black Beluga Lentils)
  4. 2 Cups Farro
  5. 7 Tbsp Olive Oil (1/4 Cup + 3 Tbsp)
  6. 2 Tbsp Sesame Oil
  7. 1 Tbsp Rice Wine Vinegar
  8. 1.5 Tsp Salt
  9. 1 Cup Chopped Cilantro
  10. 1 Cup Grated Parmesan Cheese

 

GRAINS PREP INSTRUCTIONS

  1. Separately cook the rice, quinoa, lentils, and farro according to the directions on the package.
  2. Mix together 1 Tbsp of oil, 2 Tbsp of Sesame Oil, 1 Tbsp rice wine vinegar, 1/2 Tsp salt, and 1 cup of chopped cilantro. Add mixture to cooked rice and mix well.
  3. Mix together the cooked lentils and quinoa. Add 3 Tbsp of oil, 1/2 Tsp of salt, and 1/2 cup of grated parmesan cheese to the lentil and quinoa and mix well.
  4. Add 3 Tbsp of oil, 1/2 Tsp salt, 1/2 cup of grated parmesan to the farro mixture and mix well.
  5. Store grains separately in Zwilling Fresh & Save vacuum food storage containers.

 

2. SAUCES, MARINADES AND TOPPINGS PREP

SAUCES, MARINADES, AND TOPPINGS INGREDIENTS & INSTRUCTIONS

1. To make the STEAK MARINADE blend the following ingredients and set the sauce aside.

  1. 2 Cloves Garlic
  2. 1/3 Cup Cilantro
  3. 2 Limes Juiced
  4. 2 Large Oranges Juiced
  5. 1/3 Cup Olive Oil
  6. 1/2 Tbsp Cumin
  7. 1/2 Tbsp Chipotle Chili Powder
  8. 1/2 Tsp Smoked Paprika
  9. 1/2 Tbsp Salt

2. To make the GREMOLATA, which will be used to both marinate the chicken and dress your carrots, blend the following ingredients. Set aside 1/2 the gremolata. Store the other 1/2 in a Zwilling, Fresh & Save vacuum food storage container.

  1. 4 Garlic Cloves
  2. 2 Cups Parsley
  3. 1/2 Cup Olive Oil
  4. 1 Tsp Salt
  5. 1 Lemon Juiced

3. To make the SALMON PANKO CRUST add the following to a large bowl, mix well, and store in a Zwilling Fresh & Save vacuum food storage container.

  1. 2 Cups Panko Breadcrumbs
  2. 2 Tbsp Dijon
  3. 4 Tbsp Honey
  4. 4 Tbsp Olive Oil
  5. 1 Tsp Salt
  6. 4 Tbsp Dry Parsley
  7. 1/2 Tsp Pepper

4. To make the ROMESCO SAUCE add the following ingredients to a food processor, blend well, and store in a Zwilling Fresh & Save vacuum food storage container.

  1. 3 Garlic Cloves
  2. 1 Cup Marcona or Regular Almonds
  3. 2, 15oz Jars of Drained Roasted Peppers
  4. 1/3 Cup Olive Oil
  5. 3 Tbs Sherry Vinegar
  6. 1 Tsp Salt
  7. 1.5 Tsp Smoked Paprika
  8. 1/2 Tsp Chipotle
  9. 1/3 Cup Olive Oil
  10. 1/3 Cup Parsley 

 

3. PROTEIN PREP

PROTEIN INGREDIENTS

  1. 4, 6oz Salmon Filets
  2. 1 Lemon, Sliced
  3. 1.5 lb Skirt Steak
  4. 8 Boneless, Skinless Chicken Thighs
  5. 1/2 lb Ground Beef
  6. 1/2 lb Ground Pork
  7. 1/2 lb Ground Veal
  8. 1/2 Cup Parm
  9. 1/4 Cup Dry Parsley
  10. 1/2 Tsp Pepper
  11. 1 Tsp Salt
  12. 1/2 Tbsp Onion Powder
  13. 1/2 Tbsp Garlic Powder
  14. 1 Egg
  15. 3/4 Cup Panko Breadcrumbs

 

PROTEIN INSTRUCTIONS

  1. Top each salmon filet with a lemon slice and store all 4 filets in a Zwilling Fresh & Save reusable bag.
  2. Place the skirt steak in a Zwilling Fresh & Save reusable, vacuum storage bag. Pour the skirt steak marinade into the same bag so that it coats the steak completely. Use the vacuum pump and a liquid barrier to seal the bag.
  3. Place the chicken thighs in a Zwilling Fresh & Save vacuum storage container. Pour 1/2 the gremolata into the same bag so that it coats the chicken completely. Use the vacuum pump and a liquid barrier to seal the bag.
  4. Add meatball ingredients (ingredients 5-15) to a large bowl. Mix well and store in a Zwilling Fresh & Save vacuum storage container.

4. VEGETABLE PREP

VEGETABLE PREP INGREDIENTS

  1. 2 Bundles Asparagus
  2. 1 Large Bundle of Carrots
  3. 3 Bundles of Broccolini
  4. 2 Delicata Squash
  5. 1 Onion, Cut in Quarters
  6. 2 Garlic Cloves
  7. 1/2 Inch Piece of Ginger
  8. 1 Large Bell Pepper, Seeds Removed
  9. 2 Carrots Peeled and Roughly Cut Into 6 pieces
  10. 2 Cups Frozen Peas
  11. 2 Cups of Frozen or Fresh Cauliflower Rice

VEGETABLE PREP INSTRUCTIONS

  1. Fill one 8 quart pot 80% to the top with water and bring to a boil.
  2. Separately parboil the asparagus, carrots, and broccolini for ONLY 2 minutes. As needed, add water to the pot and bring it back to a boil.
  3. Deseed and slice your delicata squash into 1/2 inch rings.
  4. Separately store the asparagus, carrots, broccolini, and delicata squash in Zwilling Fresh & Save reusable bags.
  5. To a food processor, add the onion, garlic, ginger, red bell pepper, and carrots.
  6. Pulse until all the veggies are roughly chopped (about 15 to 20 pulses).
  7. Mix together the chopped veggies, peas, and cauliflower rice.
  8. Store the veggie-cauliflower mix in a Zwilling Fresh & Save reusable bag.

 

ADDITIONAL INGREDIENTS FOR DAY OF

  1. Soy Sauce
  2. Sesame Oil
  3. Fish or oyster sauce
  4. 6 Eggs
  5. 1 Orange
  6. Olive Oil
  7. Honey

INSTRUCTIONS

Use this video as a guide on how to prepare cauliflower fried rice.

  1. Using a large non-stick pan, heat 2 tablespoons of olive oil. Empty the cauliflower rice/veggie mixture into the pan and cook the veggies over medium-high heat for about 5 minutes.
  2. Add only 1/2 of the prepared cilantro rice and cook for another 5 minutes. You will be using the remaining cilantro rice later in the week.
  3. While the veggies and rice cook, grab a medium-sized bowl, beat 6 eggs, and set aside.
  4. Add the 4 Tbsp soy sauce, 2 Tbsp sesame oil, and 3 Tsp fish sauce to the pan. Mix to combine. Lower the heat and push the ingredients in the pan outward creating room in the center of the pan for the eggs.
  5. Pour the eggs into the open space in the center of the pan. Using a silicone spatula begin to scramble the eggs right in the pan. Once the eggs are almost fully cooked, start to combine the veggies, rice, and egg.
  6. When eggs are fully cooked, turn off the heat and serve right from the pan.
  7. And just like that dinner is done!

INSTRUCTIONS

  1. Preheat your oven to 400F
  2. Preheat your grill to high.
  3. Line 2 medium-sized baking sheets with parchment paper.
  4. Spread your pre-cut delicata squash on top of the parchment-lined baking sheets.
  5. To a blender add 2 Tbsp honey, 2 Tbsp orange Juice, 1/2 Tsp salt, 2 Tbsp olive oil and blend well.
  6. Brush the delicata squash with the mixture.
  7. Roast for 30 minutes.
  8. Grill skirt steak for 2 minutes on each side, remove and let rest.
  9. Use your microwave to warm the remaining cilantro rice.
  10. Slice the steak against the grain and server with squash and rice
  11. And just like that dinner is done!

INSTRUCTIONS

  1. Preheat your oven to 375F.
  2. Remove the lemon from your prepared salmon and place the filets on top of a parchment-lined baking sheet.
  3. Using a spoon (or your clean hands), top the salmon with a thick layer of HALF of the prepared panko crust. You will be using the other half of the panko breadcrumbs later in the week.
  4. Bake the salmon for 15-18 minutes. I remove my salmon from the oven on the earlier side, knowing that it will continue to cook once out of the oven.
  5. Unseal the Zwilling Fresh & Save bag of parboiled broccolini and heat in the microwave for about 3 minutes.
  6. Unseal your Romesco sauce container and heat in the microwave (lid on) for about 2 minutes.
  7. Toss your broccolini in the Romesco sauce
  8. Unseal your lentil and quinoa container and heat in the microwave for about 2 minutes.
  9. Serve your cooked salmon with Romesco, broccolini, and quinoa.
  10. Just like that dinner is served!

INSTRUCTIONS

  1. Preheat your oven to 375F.
  2. Remove the marinated chicken thighs from the Zwilling Fresh & Save bag and place the thighs on top of a parchment-lined baking sheet.
  3. Remove the parboiled asparagus from the Zwilling Fresh & Save bag and place them on top of another parchment-lined baking sheet.
  4. Top the asparagus with the remaining breadcrumbs.
  5. Cook the thighs for 30 minutes or until the thighs have an internal temperature of 165F.
  6. Once the thighs are done cooking, remove them and then increase the oven temperature to broil.
  7. Place the panko-crusted asparagus on the middle rack of your oven and broil for 1 to 2 minutes.
  8. Unseal the Fresh & Save container that you used to store the farro. Warm the farro in the microwave for about 2 minutes.
  9. Serve your juicy thighs with the farro and asparagus.
  10. Just like that dinner is served!

 

INSTRUCTIONS

  1. Preheat your oven to 400F.
  2. Line a large baking sheet with parchment paper.
  3. Roll your prepared meatball mixture into medium-sized balls.
  4. Place the meatballs onto the parchment-lined baking sheet and bake for 15 to 20 minutes.
  5. Once the meatballs are done, increase the oven temp to broil.
  6. Place your carrots onto a parchment-lined baking sheet. Brush the carrots with olive oil and broil for about 2 minutes on each side.
  7. Separately, toss the cooked meatballs and carrots in the prepared gremolata sauce.
  8. Unseal your farro container and heat the remaining farro in the microwave for about 2 minutes.
  9. Serve the meatballs with the carrots and the farro!
  10. Just like that 5 DAYS OF DINNER ARE DONE!

I hope this helps! This is my first time writing a meal plan, so feel free to message me with any recommendations. Click here to purchase your very own Zwilling Fresh & Save 7-Piece Starter Set! Use code “EREKA” for a free lunch box with your purchase.