Meal Plan Week 2 (Dinner)

Welcome to our meal plan week 2 dinner!

The idea is to prep on Sunday and have dinners throughout the week. This will help you have a pleasant and organized week. If you can’t cook on Sunday you can meal plan any day of the week!

This dinner meal plan assumes four people are eating. Therefore, it was written as a total of eight servings so that each dish can be served on two different nights.

Of course, if you’re serving a different number of people feel free to adjust the grocery list and recipes for the number of servings you need.

Meal plan week 2 Dinner meals:

meal plan Grocery List:

There is a section of things you “most probably have at home.” If you don’t have one of those things at home, add it to the list.

Non-Perishables:

• 1 container of maple syrup
• 1 bottle of soy sauce
• 1 container of olive oil
• 1 bag of sesame seeds
• 2 cans of whole kernel corn
• 1 bag of brown rice
• 2 bags of whole wheat rolls of your choice

Perishables:

• 4 pounds of salmon (or around 8 pieces)
• 2 bags of frozen spinach
• 2 bags of frozen broccoli
• 1 bag of shredded cheese (around 16 oz.)
• 1 pack of puff pastry sheets (they come two in a pack – the ones used for deli roll)
• 1 container of eggs

Fruits & Veggies:

• 1 bunch of garlic
• 1 onion
• 8 potatoes
• 4 green zucchinis
• 4 yellow zucchinis
• 4 red peppers
• 1 red onion
• 3 avocados
• 1 pack of cherry tomatoes
• 1 bunch of dill

Things you most probably have at home:

• Salt
• Garlic powder
• Onion powder
• Mayonnaise
• Black pepper
• Lemon juice
• Olive oil

meal plan Recipes:

These 6 popular recipes are delicious and go very well together, but if you’re feeling adventurous you can also swap out any of the following with a similar dish that fits your fancy from our comprehensive recipe index!

sesame glazed salmon:

Ingredients:

• 4 pounds salmon
• 1/2 cup maple syrup
• 4 tablespoons soy sauce
• 2 crushed garlic cloves
• 2 tablespoons sesame seeds

Instructions:

1. Add the salmon to a bag or container to marinate in.
2. Mix the maple syrup, soy sauce, and garlic.
3. Add the mixture to the bag and let it marinate for a few hours.
4. Preheat the oven to 375 degrees.
5. Transfer the marinated salmon to a baking dish.
6. Sprinkle sesame seeds over the top and bake for around 20 minutes or until the salmon registers 145 degrees.

spinach & cheese roll:

Ingredients:

• 2 puff pastry sheets
• 2 bags frozen spinach
• Salt, pepper, onion powder, garlic powder
• 1 bag shredded cheese
• 1 egg for basting
• 1 tablespoon sesame seeds

Instructions:

1. Defrost the pastry dough for around 40 minutes or until it’s soft enough that it won’t break when you open it.
2. Boil a pot of water and add the spinach to it for five minutes.
3. Drain all the excess water from the spinach using a paper towel or cheese cloth and add it to a bowl.
4. Add the cheese to the spinach and sprinkle the spices over it. Mix well.
5. Preheat the oven to 380 degrees.
6. Transfer the spinach and cheese mixture to one half of the puff pastry and close it tightly using a fork on the ends to seal it.
7. Repeat with the other pastry sheet
8. Whisk the egg and brush it over the pastries. Sprinkle the top with sesame seeds and bake for around 25 minutes or until the top has browned to your liking.

Broccoli potato soup:

Ingredients:

• 1 onion
• 2 tablespoons oil
• 2 bags frozen broccoli
• 8 potatoes
• 2 cloves crushed garlic
• 6 cups water (adjust according to the consistency you want.)
• Salt & pepper

Instructions:

1. Heat oil over medium heat in a pot and add onions.
2. Cook for around five minutes or until they brown lightly, mixing them occasionally.
3. Add the broccoli, potatoes, crushed garlic, salt, and pepper, and cook for another 10 minutes mixing well.
4. Add the water and bring to a boil. The thicker you want the soup the less water you should add.
5. Lower the heat and let the soup simmer for around 45 minutes, or until the potatoes are soft enough to easily cut through with a knife.
6. You can blend the soup or leave it as is.

Baked brown rice:

Ingredients:

• 1.5 cups brown rice
• 2.5 cups boiling water

Instructions:

1. Preheat oven to 375 degrees.
2. Place rice and water in a baking dish and cover tightly with foil.
3. Bake for around 45 minutes or until all the water is absorbed.
4. Remove the rice from the oven and let it rest for 10 minutes. Fluff it with a fork.

Roasted veggies

Ingredients:

• 4 green zucchinis, sliced
• 4 yellow zucchinis, sliced
• 4 red peppers, chopped
• Olive oil
• Salt & pepper

Instructions:

1. Preheat oven to 400 degrees.
2. Wash and slice veggies and place them on a lined baking sheet.
3. Drizzle olive oil, salt, and pepper over them and mix everything well.
4. Roast for around 25 minutes or until the veggies are lightly charred. Remove the baking sheet from the oven, flip the veggies over and continue roasting for another 15 minutes, or until the other side is slightly charred and roasted to your liking.

Avocado corn salad:

Ingredients:

• 2 cans of whole kernel corn
• 3 avocados (added right before serving to prevent browning)
• 1/2 red onion, chopped
• 1.5 cups cherry tomatoes, sliced
• 1 tablespoon dill, chopped
• 3 tablespoons mayo
• Salt & pepper
• Garlic powder

Instructions:

1. Add the corn to a bowl along with the red onion, tomatoes, dill, mayo, and spices. Mix well.
2. Add avocado before serving.

Notes:

Everything will stay fresh in the fridge for around four days. Enjoy!

If you have any questions about this meal plan, general meal prep, or anything else please let us know in the comments or feel free to email us!

Here is a great article on meal prepping for beginners.