Welcome to the weekend, friends. For newcomers to my meal plan, you’ll find the full line up of recipes below along with a printable shopping list at the bottom of the page. In keeping with my One Good Thing campaign for January (to Set Yourself Up for Success), there is plenty here that you can prep ahead so that when it comes time for meals and snacks, you’ll have something at the ready. Enjoy!
CHICKEN TORTILLA SOUP
A bowl of delicious comfort, that’s what this soup is all about. It’s got all the basics of a standard chicken soup, but with a powerhouse of flavor thanks to lime, cilantro and a hit of heat. No sides needed here, though a crumble of cotija cheese over the top is a nice touch.
SPINACH & FETA PIE
A lighter spin on a Greek-style spanikopita, this is an excellent make-ahead dish that doubles as a leftover for lunch. Don’t worry, filo dough is pretty easy to work with and seeing that golden puff come out of the oven is darn satisfying. As for sides? Maybe start with a cup of tomato soup or your favorite store-bought boxed soup (p.s. did you know that the vitamin C in tomato soup will boost the absorption of the iron in spinach?)
Baked Tofu Parmesan
Here’s a good one for meatless Monday. The tofu is breaded and baked until crispy and then layered with sauce and cheese. Add steamed or roasted broccoli and dinner is done. Leftovers are tasty a day or two later. Someone even messaged me this week to share the sandwich they made with leftover Tofu Parm tucked in a toasted English muffin.
Skirt Steak with Salsa Verde
Skirt steak works well for weeknight meals, since it’s a thin cut that cooks quickly. Or save this one for a weekend splurge. You can do this on the grill, in a cast iron skillet, or under a broiler. The salsa verde is Italian-style, with herbs, capers, and shallots. Grill or roast some little potatoes or other vegetables and toss together a salad with this vinaigrette.
NO-KNEAD SHEET PAN PIZZA
This has become my go-to pizza to make at home. It’s pretty unfussy, is done in a big sheet pan, and like all pizza, makes an excellent breakfast the next day (try topping it with a fried egg). This makes for a nourishing salad on the side.
MAKE-AHEAD KALE SALAD
This is the sort of salad to make ahead and stash in the fridge, since it keeps well for a few days. Enjoy it as a side dish or make it a main by adding sliced chicken, baked tofu, or chick peas for a boost of protein.
OVERNIGHT BANANA ALMOND BUTTER OATS
A simple, make-ahead breakfast that you do up in a jar or bowl and stow in the fridge until morning. Feel free to stir a teaspoon or two of healthy “add ins” to the mix, such as hemp seeds, chia seeds, or ground flax. Serve it straight up or top with fruit, such as fresh mango or favorite berries.
SHOPPING LIST // WEEK 3
Chicken Tortilla Soup
4 teaspoons extra-virgin olive oil
1 large yellow onion
2 large cloves garlic
5 1/2 cups low-sodium chicken broth
1 cup diced tomatoes
1 1/2 pounds skinless, bone-in chicken breasts
4 corn tortillas
3 large carrots
2 1/2 cups shredded red cabbage (~1/3 of a head)
1/4 cup fresh lime juice (2-3 limes)
1/4 cup cilantro
1/2 to 1 tablespoon jalapeno pepper
1/3 cup crumbled cotija cheese (or shredded Cheddar/Jack)
Avocado for garnish (optional)
Spinach and Feta Pie
1 tablespoon extra-virgin olive oil
1/2 large yellow onion
1 pound frozen chopped spinach
1/4 teaspoon ground nutmeg
3/4 cup low-fat cottage cheese
6 ounces feta cheese (~1 1/4 cup crumbled)
2 eggs
6 sheets whole-wheat or regular filo dough
3 tablespoons butter
Oven Baked Vegetarian Tofu Parmigiana
14 ounces extra-firm tofu
¾ cup panko-style breadcrumbs
¼ cup finely grated Parmesan cheese
1 ½ teaspoons Italian seasoning
1 teaspoon garlic powder
1 egg
1 ¾ cups marinara sauce
1 cup lightly packed shredded Mozzarella cheese
Skirt Steak with Salsa Verde
1 ¼- pounds skirt steak (flank or hangar steak can be substituted)
1 tablespoon minced shallot
1 1/2 tablespoons capers
¼ cup chopped fresh parsley
3 tablespoons chopped fresh cilantro
2 teaspoons lemon juice
Zest of ½ lemon
⅓ cup extra-virgin olive oil
Easy Sheet Pan Pizza
1 1/2 cups whole-wheat flour
1 1/2 cups all-purpose flour
1 1/4 teaspoons active dry yeast
1/2 teaspoon sugar
2 ½ tablespoons olive oil
One 14-ounce can Italian peeled tomatoes (San Marzano/plum/Roma)
1/2 teaspoon dried oregano
8 ounces fresh Mozzarella
Toppings: thinly sliced salami (I like Applegate Farms) and mushrooms (optional)
Make-Ahead Kale Salad
6 cups kale
1 tablespoon plus 1 teaspoon Bragg Liquid Aminos
2 1/2 tablespoons lemon juice
2 teaspoons toasted sesame oil or extra-virgin olive oil
1/2 large onion
2 carrots
1/4 cup roasted sunflower seeds (salted or unsalted)
1/4 cup roasted pumpkin seeds (salted or unsalted)
Overnight Banana Almond Butter Oats
1 tablespoon salted almond butter
1 teaspoon honey
1/2 ripe banana
2/3 cup milk
1/3 rounded cup rolled oats
Chopped fresh fruit for topping the oatmeal