Julie's Family Weeknight Meal Plan And Prep Guide

Julie’s Sunday Meal Prep Guide

This Sunday meal prep takes about 1-1.5 hours. Follow these steps:

1. Make marinated grilled chicken (8 servings enough for 2 nights). Put chicken in marinade and then while it’s marinating, prepare everything else. Cook the chicken last.

Garlic, Soy & Lime Chicken Marinade
Ingredients
1/4 cup low-sodium soy sauce
4 cloves large garlic (split in half)
3 Tbsp olive oil
juice from 2 limes
1/4 tsp each salt & pepper
1/4 cup brown sugar
2 lbs chicken breasts or thighs

Instructions
Combine all of your ingredients besides the chicken in either a jar or a re-sealable bag.
Add chicken to a container with a lid or a re-sealable bag and pour in your marinade.
Marinate for 30 minutes or at most, overnight.
Prepare by grilling until the internal temperature of your chicken reaches at least 165 degrees.
Let the grilled chicken rest for about 5-10 minutes on a plate and then store in an airtight container in the refrigerator.

2. Make Mediterranean lemon vinaigrette and refrigerate. (Get the recipe here)

3. Wash salad greens and refrigerate (enough for 3 days)

Wash salad and use a salad spinner to remove any excess water. Store the greens in an airtight container. Take a few pieces of paper towel (enough to cover the surface of the greens) and wet under cold water. Squeeze out any excess water and then lay the wet paper towel over the greens and put the lid over top. Store in your refrigerator for up to 5-6 days.

4. Hard boil 4 eggs & cook about 8 slices of thick cut bacon.
Bring a large pot of water to a boil. Add in 4 eggs. Let them boil for 8-10 minutes. Let them cool and then store them with the shell on in an airtight container in your refrigerator for up to a week.

Preheat oven to 375 F. Lay 8 slices of bacon (being sure not to overlap any slices) on a parchment-lined baking sheet and cook in a preheated oven for about 12 minutes or until golden and crispy. Flip bacon over and cook for another few minutes on the other side. Drain any excess oil by putting the cooked bacon on a paper-towel-lined plate and let the bacon cool. Store in an airtight container in your refrigerator for up to one week.

5. Make flank steak marinade and refrigerate.
Marinade Ingredients
1/3 cup extra virgin olive oil
2 cloves garlic, minced
2 tablespoon red wine vinegar
1/3 cup soy sauce
1/4 cup honey
1/2 teaspoon freshly ground black pepper

Pick up 2 pounds of flank steak and keep it in your refrigerator.

Combine the marinade ingredients in a large re-sealable plastic bag. Refrigerate until ready to use.

6. Wash/trim green beans
Trim the top of each green bean (that is the end that was attached to the plant). Rinse the green beans under cold water. Store in a container. Take a few pieces of paper towel (enough to cover the surface of the green beans) and wet under cold water. Squeeze out any excess water and then lay the wet paper towel over the green beans. Put the lid overtop. Store in your refrigerator for up to 5-6 days.

7. Make Quick Sausage Bolognese sauce. (Get the recipe here)

8. Cut 6 red peppers for chickpea salad, Chicken Quesadillas and for steak fajitas.
Once the peppers are all chopped, add them to a large container. Take a few pieces of paper towel (enough to cover the surface of the peppers) and wet under cold water. Squeeze out any excess water and then lay the wet paper towel over the peppers. Put the lid overtop. Store in your refrigerator for up to 5-6 days.

NOTE : Some other items to have on hand
Rapini
Cans of chickpeas
Cheese – Feta, Blue, cheddar, Parmesan
Cans of corn
Onion
Tortillas
Mayonnaise
Sour Cream
Avocados
Limes
Red onion
Tomatoes

MONDAY