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See serving size in recipe. Adjust the list if you want to make more or less. Check your cabinets/fridge for items you might already have. Play with spices & seasonings you already have!
Baking Goods
3 tsp brown sugar or white sugar
Beer, Wine and Spirits
1 cup dry red or white wine
Canned and Jar Goods
1 cup Castelvetrano olives or other favorite type of olives
1 28oz can of San Marzano whole/peeled tomatoes, cut up, with their juice
5 cups vegetable broth
Dairy
8 oz extra sharp cheddar cheese
12 large eggs
5 oz. feta
4 oz goat cheese
1 cup half-and-half
1 1/3 cups milk
1/2 cup mini mozzarella / bocconcini cheese balls
1/4 cup grated Parmesan
10 tbsp unsalted butter
Meat
4 oz pancetta, chopped
1 lb chicken breast
1/2 lb boneless chicken thighs
1 pound ground beef chuck
1 lb ground pork
Miscellaneous
Oyster Crackers or your favorite frozen garlic bread to go with broccoli soup
Oils and Dressings
olive oil
vegetable oil
your favorite salad dressing
Pasta, Rice and Beans
1/2 cup arborio rice
15 oz of pre-cooked lentils
2/3 cups orzo
12 oz of dried spaghetti or 4-6 zucchini, or pre-spiraled zucchini or other spaghetti looking vegetable
Produce
2 pound asparagus
2 avocado
1/4 cup basil leaves (or fresh oregano if you can't find basil)
2 pounds broccoli (about 3 small heads)
4 large carrots
3 celery stalks
1 cup cherry or grape tomatoes
2 tbsp fresh cilantro (about 1 oz)
6 oz cremini mushrooms
2 heads of garlic, or 1 head + pre-peeled or minced garlic
1 large bunch Lacinato or Tuscan kale (about 10 oz.)
1 Lemon
2 yellow onions
2 small heads of Romaine or 1 large
3 scallions
Seafood
1 1/2 lbs shrimp (fresh or frozen)
Snacks
½ cup raw almonds
Spices and Seasonings (Play with spices & seasonings you already have)
1 bay leaf
1 1/2 tbsp chili powder
1 1/2 tsp cumin
1 1/2 tsp garlic powder
Ground nutmeg (optional)
1 1/2 tsp oregano dried
1 1/2 tbsp paprika
pepper
½ tsp. crushed red pepper flakes (optional)
salt
Your favorite seasoning such as pre-packaged taco powder, or a mixture of garlic powder, salt and pepper for chicken thighs
1/8 teaspoon dried thyme
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Make each recipe just before enjoying, or prep the items below Sunday or Monday for a speedy week!
Once the sauce for dinner 1 get’s going this is a great time to do more prep for the week!
Make sauce for dinner 1 completely (40 active minutes + 1-3 hours of simmering) and store in the fridge or freeze for up to a month.
Or prep veg for the sauce to make another day. (10 minutes)
Prepare pasta or zoodles for dinner 1 if you’re having this meal later or another day. (10-15 minutes)
Cook entire Breakfast #1 and enjoy all week! (30 minutes). Great to make Monday morning for breakfast, then have leftovers for a couple days.
Trim and cut asparagus for both breakfast 1 and lunch 2, (2 lbs). (5 minutes)
Completely prep Lunch #1 (15 minutes + sous vide chicken time) and store in 4 lunch containers (without dressing).
Sous Vide Chicken, shred, and cool in separate container. Add chicken and avocado when you’re ready to eat. (5 active minutes + 1.5 Hours sous vide)
Completely prep Lunch #2 (minus cooking shrimp) and store in 4 lunch containers or 1 big one (without dressing). Make this Wednesday afternoon, after you have cooked all the shrimp with dinner 2. (20 minutes)
Dinner 2 prep
Thaw frozen shrimp overnight in the refrigerator.
Roast garlic. (40 minutes)
Cook orzo. (10 minutes)
Veg prep. (5 minutes)
Veg prep for dinner 3. (10 minutes)
Make Broccoli Soup for Dinner #4 completely and store in the fridge or freeze for up to a month.
Or prep cheese and veg and make another day (10 minutes)
(Optional) Make Balsamic Dressing and Mustard Vinaigrette for Lunch #1 and #2
See more make ahead tips in tips & tricks below + in each recipe
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- When you cook shrimp for Dinner 2, make extra for Lunch #2!
- When you chop broccoli for dinner 2, chop extra for dinner 4 (all 3 small heads).
- Dressing ingredients are not included in the shopping list! Be sure to add them if you choose to make a dressing rather than buying pre-made.
- On your prep day, make sure to mostly cool the food on your counter (assuming your kitchen isn’t too warm) for up to an hour before refrigerating. If the food is still a little warm, I would cool it uncovered in the refrigerator, set an alarm for 30 minutes, then cover.
- Cheese and garlic amounts are suggestions, feel free to buy/use (a lot) more if that’s your preference.
- Grocery list is based on serving amount on the recipe, so make sure to update your grocery list if you want to make extra for leftovers (breakfast, lunch, or dinner) or freeze a batch of soup!