Healthy Family Dinners: Prep Once, Feast All Week

Simple prep on Sunday jump-starts delicious meals all week long.


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Week 1: Plan Ahead

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By prepping food on Sunday, you'll be set to feed your family all week long.

The Menu

Sunday
Double-Duty Pot Roast

Monday
Shrimp Marinara

Tuesday
Curried Beef and Biscuits

Wednesday
Baked Penne

Thursday
Chicken Fajitas

Friday
Hoisin-Glazed Pork, Bok Choy, and Snap Peas


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Week 1: The Shopping List

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Meat/Seafood

1 bottom round pot roast (4 lbs)
1/2 cup chopped ham
4 chicken cutlets (4 oz each)
4 boneless pork chops
1 lb peeled and deveined medium shrimp

Produce

2 large yellow onions
1 large sweet onion
1 bulb garlic
1 bunch celery
1 large carrot
1 bunch basil
1 large baking potato
1 sweet red pepper
2 green bell peppers
1 zucchini
1 yellow squash
1 lime
1 bunch bok choy
1 bunch broccoli rabe
1/2 lb sugar snap peas
1 small red cabbage
1 lb green beans
1 apple

Dairy

1 pkg grated Parmesan
1 pkg (12 oz) refrigerated biscuits
1 pkg (8 oz) shredded reduced-fat mozzarella
6 eggs
8 corn tortillas
1/2 cup reduced-fat sour cream

Grocery

1 quart beef broth
1 can reduced-sodium beef broth
1 can (6 oz) tomato paste
1 pkg (12 oz) whole-grain noodles
2 cans (28 oz) crushed tomatoes
1 can (14 1/2 oz) no-salt-added diced tomatoes
2 pkg (13 1/4 oz) whole wheat penne
1 jar McCormick Perfect Pinch Mexican seasoning
1 cup uncooked jasmine rice
1 pkg Minute Rice Multigrain Medley

Freezer

1 pkg (10 oz) green peas

From the Pantry

Olive and canola oil, nonstick spray
Dried thyme
Low-sodium Worcestershire sauce
Cornstarch
Dried oregano
Red pepper flakes
Ground cumin
Garam masala
Ground ginger
Bread crumbs
Hoisin sauce
Light soy sauce


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Video: How to Make Roasted Beef Tenderloin

How to Roast Beef Tenderloin


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Sunday's Meal: Double-Duty Pot Roast

Double-Duty Pot Roast
Makes 6
Prep 15 m
Slow Cook 360 m
Cook 1 m
Slow Cook on high or LOW for 8 hours

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Monday's Meal: Shrimp Marinara

Shrimp Marinara
Makes 6
Prep 20 m
Cook 34 m

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Video: How to Cook Shrimp

How to Cook Shrimp


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Video: How to Make Marinara Sauce

How to Make Fresh Tomato Marinara Sauce


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Tuesday's Meal: Curried Beef and Biscuits

Curried Beef and Biscuits
Makes 6
Prep 15 m
Cook 16 m
Bake 30 m

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Video: How to Make Slow Cooker Beef Stew

How to Make Slow-Cooker Beef Stew


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Wednesday's Meal: Baked Penne

Baked Penne
Makes 6
Prep 15 m
Bake 45 m

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Video: How to Make Slow Cooker Lasagna

How to Make Lasagna in a Slow Cooker


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Thursday's Meal: Chicken Fajitas

Chicken Fajitas
Makes 4
Prep 20 m
Broil 6 m
Cook 10 m

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Friday's Meal: Hoisin-Glazed Pork, Bok Choy and Snap Peas

Hoisin-Glazed Pork, Bok Choy and Snap Peas
Makes 4
Prep 20 m
Cook 11 m

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Week 2: Plan Ahead

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By prepping food on Sunday, you'll be set to feed your family all week long.

The Menu

Sunday
Roasted Chicken with Italian Wheat Berry Salad

Monday
Cast-Iron Steak with Roasted Cauliflower Soup

Tuesday
Pear-and-Pecan-Stuffed Squash

Wednesday
Chicken, Apple and Spinach Empanadas

Thursday
Pork Scaloppine with Winter Squash

Friday
Lemony Shrimp Linguine


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Week 2: The Shopping List

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Meat/Seafood

2 1/4 lbs bone-in chicken breasts
1 1/4 lbs flatiron or flank steak
1 1/4 lbs center-cut pork chops
1 1/2 lbs peeled and deveined shrimp

Produce

1 pint cherry tomatoes
1 bunch oregano
1 bunch basil
4 lemons
2 medium sweet onions
1 bulb garlic
1 head cauliflower
4 cups arugula
1 bunch parsley
4 delicata or acorn squash
1 pear
1 bunch sage
1 Gala apple
1 bag (9 oz) baby spinach
1/2 lb cremini mushrooms
2 large shallots
1 bulb fennel

Dairy

1/2 cup baby bocconcini (small mozzarella balls)
1/2 cup shredded Parmesan
3/4 cup shredded sharp white cheddar

Grocery

1 1/2 cups wheat berries, such as Nature's Earthly Choice
1 jar Kalamata olives
3 cups reduced-sodium chicken broth
1/3 cups pecans
1 can (15.5 oz) butter beans
1 box (12 oz) whole wheat linguine

Freezer

1 bag (10 oz) frozen kale, such as Earthbound Farm
1 pkg (10 oz) empanada
dough wrappers, such as Goya discos
1 bag (12 oz) frozen corn

From the Pantry

Olive oil and canola oil
White balsamic vinegar
Dijon mustard
Milk
Eggs


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Sunday Prep

Roast cauliflower
Roast 25 m

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Slide belongs to Healthy Family Dinners: Prep Once, Feast All Week @ page 17

How to Roast Vegetables


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Sunday's Meal: Roasted Chicken with Italian Wheat Berry Salad

Roasted Chicken with Italian Wheat Berry Salad
Prep 20 m
Roast 30 m
Stand 5 m

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Video: How to Make a Perfect Roasted Chicken

How to Roast a Chicken


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Monday's Meal: Cast-Iron Steak with Roasted Cauliflower Soup

Cast-Iron Steak with Roasted Cauliflower Soup
Prep 10 m
Cook 23 m
Stand 5 m

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Video: How to Cook a Steak

How to Cook a Steak


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Tuesday's Meal: Pear-and-Pecan-Stuffed Squash

Pear-and-Pecan-Stuffed Squash
Prep 20 m
Roast 30 m
Microwave 1 m
Broil 3 m
Cook 5 m

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Video: How to Cook Squash

How to Cook Squash


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Wednesday's Meal: Chicken, Apple and Spinach Empanadas

Chicken, Apple and Spinach Empanadas
Prep 15 m
Bake 20 m
Cook 15 m

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Thursday's Meal: Pork Scaloppine with Winter Squash

Pork Scaloppine with Winter Squash
Prep 20 m
Cook 22 m

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Video: Make the Most Out of Your Crock-Pot

How to Make Pork in a Slow Cooker


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Friday's Meal: Lemony Shrimp Linguine

Lemony Shrimp Linguine
Prep 15 m
Cook 13 m

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Video: How to Clean Shrimp

How to Clean Shrimp


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Week 3: Plan Ahead

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By prepping food on Sunday, you'll be set to feed your family all week long.

The Menu

Sunday
Chili-Rubbed Roast Pork with Spaghetti Squash

Monday
Lemon-Herb Chicken with Quinoa

Tuesday
Baked Cilantro Tilapia

Wednesday
Greek Chicken-Quinoa Salad

Thursday
Pork and Veggie Burritos

Friday
Thai Fish Soup


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Week 3: The Shopping List

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Meat/Seafood

2 lbs boneless pork roast
8 boneless, skinless
chicken breasts
8 frozen tilapia filets

Veggies/Fruits

1 (3 3/4 lb) spaghetti squash
2 shallots
1 bulb garlic
3 lemons
2 pints grape tomatoes
1 bag (6 oz) arugula
1/2 lb snow peas
3 limes
1 bunch cilantro
1 English cucumber
1 large red onion
1 large red bell pepper
1 bunch dill
1 pkg fresh oregano
1 small piece ginger root
1 pkg (12 oz) Steam Fresh frozen mixed vegetables
4 baking potatoes

Dairy

1/4 cup reduced-fat feta

Miscellaneous

1 cup brown rice
4 (10-inch) multigrain wraps
3/4 cup light coconut milk
4 cups reduced-sodium


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Sunday Prep

Basic Quinoa
Prep 5 m
Cook 20 m
Stand 5 m
Chill 15 m

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Video: How to Cook Quinoa

How to Cook Quinoa


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Sunday's Meal: Chili-Rubbed Roast Pork with Spaghetti Squash

Chili-Rubbed Roast Pork with Spaghetti Squash
Prep 15 m
Cook 4 m
Roast 90 m
Stand 10 m

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Video: How to Cook Brown Rice

How to Cook Brown Rice


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Monday's Meal: Lemon-Herb Chicken with Quinoa

Lemon-Herb Chicken with Quinoa
Prep 10 m
Marinate 30 m
Roast 15 m
Cook 20 m
Microwave 3 m

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Tuesday's Meal: Baked Cilantro Tilapia with Brown Rice and Snow Peas

Baked Cilantro Tilapia with Brown Rice and Snow Peas
Prep 10 m
Bake 12 m
Microwave 9 m
Cook 4 m
Cook Steam

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Wednesday's Meal: Greek Chicken-Quinoa Salad

Lemon-Herb Chicken with Quinoa
Prep 10 m
Marinate 30 m
Roast 15 m
Cook 20 m
Microwave 3 m

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Thursday's Meal: Pork and Veggie Burritos

Pork and Veggie Burritos
Prep 10 m
Cook 11 m
Microwave 4 m

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Friday's Meal: Thai Fish Soup

Thai Fish Soup
Cook 10 m
Microwave 3 m

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Week 4: Plan Ahead

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By prepping food on Sunday, you'll be set to feed your family all week long.

The Menu

Sunday
Chicken Meatloaf, Whipped Potatoes and Roasted Butternut Squash

Monday
Butternut Squash Risotto

Tuesday
Flank Steak, Broccoli and Green Bean Stir-Fry

Wednesday
Chicken Gyros

Thursday
Apricot-Glazed Pork Chops and Potato Pancakes

Friday
Scallops Fra Diavolo


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Week 4: The Shopping List

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Meat/Seafood

1 pkg (20.8 oz) ground turkey
1 lb ground chicken
1 lb pork sausage
12 thin-sliced chicken breast halves
12 thin slices Genoa salami
1 1/2 lbs frozen shrimp

Veggies/Fruits

3 sweet peppers
6 oz bag spinach
12 portobello mushroom caps
2 large onions
2 lbs carrots
1/2 lb green beans
1 1/2 cups pearled couscous
1 pkg sun-dried tomatoes
1 box frozen peas

Dairy

15 oz fat-free ricotta
8 oz shredded cheddar-Jack
5 oz shredded Asiago
3 oz feta cheese
5 large eggs

Bakery/Miscellaneous

1 bunch scallions
1 bunch parsley
1 lime
1 1/3 cups brown rice
1 1/4 cups quinoa
1 can (8 oz) water chestnuts
6 large tortillas
1 lb rigatoni
1 can low-sodium black beans
1 can diced tomatoes

From the Pantry

3 cloves garlic
1 pkg oregano
1 jar salsa
1 jar marinara sauce


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Sunday Prep

Chicken Meatloaf
Prep 30 m
Bake 55 m

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Sunday's Meal: Chicken Meatloaf

Chicken Meatloaf
Prep 30 m
Bake 55 m

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Monday's Meal: Fall Butternut Squash Risotto

Fall Butternut Squash Risotto
Prep 15 m
Cook 27 m

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Tuesday's Meal: Flank Steak, Broccoli and Green Bean Stir-Fry

Flank Steak, Broccoli and Green Bean Stir-Fry
Prep 15 m
Cook 12 m

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Wednesday's Meal: Chicken Gyros

Chicken Gyros
Makes 4
Prep 10 m

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Thursday's Meal: Apricot-Glazed Pork Chops and Potato Pancakes

Apricot-Glazed Pork Chops and Potato Pancakes
Prep 15 m
Cool 60 m
Cook 10 m
Broil 7 m
Cool refrigerate

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Friday's Meal: Scallops Fra Diavolo

Scallops Fra Diavolo
Prep 15 m
Cook 10 m

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