Shabbos Meal Plan 1 (Healthy)

This healthy Shabbos meal plan is easy to make and focuses on lots of vegetables. All it consists of is a one-page grocery list and two pages of recipes. The menu works great for Friday night, Shabbos day, or both!

There are two proteins (one plain and one in a salad), one carb side, and three veggie sides. All you need to add to your list is some Challah, fruit, healthy snacks and desserts, and anything else you would like at your meals like dips, etc. You can make three dishes Thursday night and three dishes on Friday to split it up.

Grocery List:

These are the amounts from the recipes but adjust if you are doubling or halving the recipe. If you already have anything on this list you can cross it off.

Non-Perishables:

• 1 bag of rice (jasmine, basmati, or any long-grain white rice)
• 1 container of vegetable broth
• 1 container of beef broth (or you can use the vegetable broth from the rice)
• Turmeric spice
• 1 container of maple syrup
• 1 container of apple cider vinegar
• 1 bottle of red wine (cooking wine works fine too)
• 1 container of corn starch

Perishables:

• 2.5 pounds of French roast
• 2 bags of frozen chopped spinach
• 1 carton of eggs
• 1 pound of turkey pastrami (or any deli you’d like) make sure it’s either a brick or cubed, not sliced.

Fruits & Veggies:

• 1 head of garlic
• 1 small bunch of dill
• 1 small bunch of parsley
• 1 long cucumber
• 4 big tomatoes
• 1 red onion
• 1 pound of romaine lettuce
• 1 onion
• 1 bag colorful carrots (if you can’t find, regular carrots will work)

Things you most probably have at home:

• Salt
• Pepper
• Olive oil
• Onion powder
• Garlic powder

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!

Red Wine French Roast:

Ingredients:

• 2.5 pounds French roast
• Salt & pepper to season
• 2 tablespoons oil for frying
• 1 onion (cut into circles)
• 4 clove of garlic
• 2 cups beef broth (or vegetable broth if you’re substituting)
• 1/2 cup red wine
• 1/2 cup water
• 2 tablespoon cornstarch

Instructions:

1. Season the roast with salt and pepper on both sides.
2. Heat the oil in a pot over medium-high heat and add the meat. Sear the meat until it becomes a deep brown color (around 4 minutes per side).
3. Remove the meat from the pot and add the onions to the pot.
4. Sauté the onions until they are golden brown and then add the garlic.
5. Add the broth and wine to the pot, stir, and then bring to a soft boil.
6. Place the meat on top of the onions and add the water.
7. Cover the pot and bring to a boil.
8. Lower the heat and simmer for around 3-4 hours or until the meat is as soft as you like.
9. Remove the meat and place the liquid from the pot into a bowl with the cornstarch. Whisk well and you have your gravy!

turkey pastrami salad:

Ingredients:

• 1 pound romaine lettuce
• 1 long cucumber
• 3 big tomatoes
• 1/4 red onion
• 1 pound deli (of your choice)

Dressing:

• 1/2 cup olive oil
• 1/4 cup apple cider vinegar
• 2 tablespoons honey
• 1 tablespoon chopped dill
• 1 tablespoon chopped parsley
• Dash of salt & pepper

Instructions:

1. Place the romaine lettuce in a big bowl (washed, checked, and chopped if you aren’t buying prewashed and pre-chopped)
2. Chop up cucumbers, tomatoes, red onions, and deli and place over the lettuce.
3. Mix the dressing and pour it over the salad. Mix the salad well.

turmeric yellow rice:

Ingredients:

• 1 cup rice (basmati, jasmine, or any long grain white rice)
• 1 cup water
• 3/4 cup vegetable broth
• 1 tablespoon olive oil
• 1 clove garlic
• 1/2 teaspoon turmeric
• 2 tablespoon herbs (dill, parsley, cilantro, etc. – optional)

Instructions:

1. Heat oil and garlic in a pot over medium heat.
2. Add the turmeric and mix well.
3. Add the rice and mix until it has hardened a bit (around 3 minutes).
4. Add the water and bring to a boil.
5. Lower the flame all the way and cook until all the water is absorbed (around 15-18 minutes).
6. Turn off the heat and remove the pot from the burner.
7. Take off the lid, place a towel over the pot, and then place the lid on top of the towel.
8. Let it sit for around 10 minutes.
9. Add the herbs if you’re using them and fluff the rice.

Roasted brussels sprouts:

Ingredients:

• 2 pounds Brussels sprouts
• 2 tablespoons olive oil
• 1/2 teaspoon garlic powder
• Salt & pepper

Instructions:

1. Preheat the oven to 425 degrees.
2. Toss the Brussel sprouts with olive oil, salt, and pepper.

Easy Spinach pie:

Ingredients:

• 2 bags frozen chopped spinach
• 3 eggs
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1/2 teaspoon onion powder
• 1/2 teaspoon garlic powder

Instructions:

1. Boil a pot of water and add the spinach.
2. Cook for 2 to 3 minutes until the spinach has softened.
3. Drain the spinach, place it in 2 layers of paper towels and squeeze out all the water.
4. Place the spinach in a round 8X8 baking dish.
5. Beat the eggs and add them to the spinach mixture.
6. Add the spices and mix everything well.
7. Bake on 350 degrees for 20 to 30 minutes or until the eggs have set in.

Maple Glazed carrots:

Ingredients:

• 1 bag colorful carrots
• 3 tablespoons olive oil
• 3 tablespoons maple syrup
• Salt & pepper

Instructions:

1. Preheat the oven to 400 degrees.
2. Wash and peel the carrots and place them in a baking dish.
3. Mix the oil, maple syrup, salt, and pepper. Pour over the carrots.
4. Massage the mixture over all the carrots.
5. Roast for around 40 minutes, turning over the carrots in between.

Notes:

And that’s it! Everything will stay fresh in the fridge for around four days. The French roast and spinach pie can be frozen. The Brussels sprouts, carrots, and rice can also be frozen but may not hold their texture as well. Make sure to wrap them in parchment paper tightly and then either wrap them in foil or place them in a bag. The salad shouldn’t be frozen. Enjoy!