THT Meal Planning Guide Week 5

THT Meal Planning Guide Week 5

Can you believe it’s the last week of April?! There are a lot of major changes happening in the Health Toast household, so staying on top of my meal planning and prep has been essential to maintaining my sanity. Plus, I’ve been loving my meal prep time on Sundays as cooking is meditative for me. There’s just something so calming to me about cooking, especially when I get into a rhythm and I find myself just doing and not overthinking anything. Turning up your favorite music station also helps 😉

So here’s a toast to finding a time for peace and calm this weekend!  

The Meals:

Pantry Ingredients

  • Rolled oats
  • Whole wheat flour (okay to use white whole wheat, all purpose, or gluten free flour)
  • Natural peanut butter
  • Olive oil
  • Apple cider vinegar
  • Low sodium soy sauce
  • Dried basil
  • Dried thyme
  • Paprika
  • Ground cumin
  • Nutmeg
  • Onion powder
  • Red pepper flakes
  • Ground black pepper
  • Fresh ginger (I keep mine stored in the freezer and use a cheese shredder instead of a knife)
  • 2 cloves garlic

Groceries

Produce:

  • 4 beets, with leaves still attached
  • 2 avocadoes
  • 4 medium-sized carrots
  • 1 head broccoli
  • 4 small yellow potatoes
  • Bag of baby spinach (if you have leftovers, use as side salads for other entrees this week, blend into smoothies, or add to eggs for breakfast)
  • Optional lettuce and tomato for beet burgers

Proteins:

  • 1 lb chicken breasts
  • 2 packages extra-firm tofu

Breads/Cereals:

  • Sourdough bread

Dairy/Eggs:

  • 6-oz feta cheese (½ cup for beet burgers and ¼ cup for the soup)
  • Pepper Jack cheese slices
  • Sharp cheddar cheese (recommend buying a block and shredding it yourself at home, but you can use pre-shredded if preferred)
  • Unsweetened almond milk

Center Aisles:

  • Pearl barley
  • Low-sodium chicken broth (20-ounces)

Sunday Game Plan:

This week you’ll be doing the meal prep and cooking for 3 out of the 4 recipes on Sunday. While you can go ahead and bake your beet burgers on Sunday as well, I’ve found they hold together best if you portion them out into patties and store in the freezer until the night before you plan on baking them. Okay, so let’s get cooking!

  • Start by preheating the oven to 400F for roasting the tofu and carrots. While the oven preheats, prepare the tofu and carrots per recipe instructions and cook your barley per recipe instructions. Once oven is preheated roast, tofu and carrots 20-30 minutes. Once cooked, remove from oven and reduce oven heat to 350F for the avocado fiesta chicken.
  • While your tofu, carrots, and barley are cooking, put together your beet burgers. Set the beet leaves aside for the tofu bowls. As mentioned above, once you have your beet burger mixture made, form into 8 equal-sized patties and store in single layers (you may need a layer of parchment paper in order to stack them to fit into one storage container) in a 9×13” glass food storage container or baking pan. Cover with a lid or heavy duty foil and store in the freezer overnight. On Monday night, move the beet burgers to the fridge then bake them on Tuesday.
  • Once the tofu, carrots, and barley are cooked, place in tupperware containers (option to store the whole batch together or in individual servings. Rinse and dry the beet leaves and add to the container. Store in fridge until Wednesday. I prefer to eat these bowls cold, but option to store the beet leaves separately from the tofu, barley, and carrots so that you can reheat the toppings on Wednesday and place over the beet greens. I recommend making the ginger peanut sauce on Wednesday for best consistency.
  • Okay, so 2 out of the 4 recipes are done. Moving onto the avocado fiesta chicken. Follow instructions as written in original recipe. Eat immediately (or if you do your prep earlier in the day, reheat at dinner).
  • While the chicken is cooking, start making the broccoli cheddar potato soup. You will likely get to step 4 when the fiesta chicken is ready to eat. I recommend taking the chicken out, and letting it rest on a cutting board while you finish up step 4 of the broccoli cheddar potato soup. This way the soup can finish cooking while you sit down to dinner.
  • After dinner, finish making the soup by adding the cheddar cheese and blending a few cups to thicken the soup. Store in the fridge overnight and reheat on Monday. If overly thick on Monday, add a few splashes of water or low-sodium chicken broth until it thins out to your desired consistency.
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About
About Kelli McGrane Headshot

I’m Kelli MS, RD, and my mission is to prove that eating healthier doesn’t have to be complicated or restrictive. Follow along to learn more about food and cooking, with an emphasis on breakfast and sweet treats!

About Kelli McGrane Headshot

Welcome to The Healthy Toast!

Hi, I’m Kelli McGrane MS, RD! My mission is to show you that eating healthier doesn’t have to be complicated or restrictive. I believe getting to know your food is the first step to a healthy relationship with it. Follow along in my journey to learn all I can about ingredients and cooking with an emphasis on breakfast and sweet treats!

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