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March 29, 2021

Weekly Meal Plan #1

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I’m so excited to bring you this week’s meal plan! This plan relies on pantry staples like canned black beans, lentils, artichokes and tuna so that you can enjoy your weekend and not spend so much time cooking. Plus, that keeps thing affordable too!

In addition, frozen cauliflower prepped two ways means you can make two different meals using the same base without it feeling like deja vu. As usual, you’ll made the more perishable ingredients, like salmon, fresh the night you eat it. But, since everything else is already prepped it means that dinner each night will only take 10 minutes to make!

If nothing else, you’ll definitely want to make the roasted tomatillo salsa! It’s the shining star in this week’s meal plan and will be on heavy rotation at our house with a bag of Juanitas tortilla chips and a Topo Chico all summer long.

Let’s get cookin’!

glass containers of individually prepped ingredients

INGREDIENTS TO PREP

  • Hardboiled eggs (with the option to soft boil a few too)
  • Artichoke hearts
  • Brown lentils
  • Cilantro lime cauliflower rice
  • Lemon garlic cauliflower rice
  • Black beans
  • Fresh corn and red pepper salsa
  • Blanched green beans
  • Roasted tomatillo salsa
  • Tarragon tahini dressing
  • Roasted Potatoes

Estimated time spent cooking: 1.5 hours

Ingredients to be prepped fresh on the day of:

  • Pistachio pesto salmon
  • Sliced cucumber
  • Avocado
  • Cherry tomatoes
  • Scrambled eggs

Mix & Match Menu

Here are a few ideas of ways that you can mix and match these different ingredients. I LOVE hearing from you on creative ways you would put meals together with staples from your own fridge so please drop me a comment here on your best ideas!

Other meals I would recommend would be:

  • Nachos or quesadillas using the black beans, corn and red pepper salsa mix and the roasted tomatillo salsa
  • Dill egg salad sandwiches
  • Roasted chicken breast with roasted potatoes, green beans, and tarragon tahini dressing
  • Lemon garlic cauliflower rice with artichoke hearts, chicken, and spinach
  • Cilantro lime cauliflower rice with grilled flank steak, corn and red pepper salsa and tomatillo salsa drizzled over the top
  • The ideas are truly endless!

Time to Prep

Cauliflower Rice: One of my favorite methods for meal prepping is to take one ingredient and prep it two different ways to keep it fresh and exciting. For this recipe, I took two bags of frozen cauliflower rice and spread them onto two half sized sheet pans with a drizzle of olive oil and a pinch of salt and pepper.

I heated them on BROIL in my oven, rotating every 5 minutes and stirring every few minutes as well. When you notice they are getting toasty and golden brown (after 15ish minutes) you can pull them out of the oven and let them rest. The broiling method is awesome if you find yourself tight on stovetop space, and also because the high heat helps to dry out the excess moisture of frozen cauliflower rice.

Once cooled, you can mix in your fresh ingredients. Batch #1 will get 1 tsp fresh grated lime zest and 1-2 tbsp fresh chopped cilantro. Batch #2 will get 1 clove of minced garlic (1 is plenty since it’s raw and will be super strong) and 1 tsp of lemon zest.

two types of cauliflower rice on sheet pans

Hardboiled eggs: My foolproof method for hard boiling eggs is to steam them! In this case. I fill a sauce pot that has a tight fitting lid 2 inches deep with water and insert the steamer basket. When the water starts to boil, I add 8 eggs and cover with the lid.

Normally I will steam them for 10 minutes for perfect hardboiled eggs. At 10 minutes, I immediately pluck the eggs out and plunge them into an ice bath to stop them from cooking, and they will peel like a dream! I wait to peel them until I’m ready to use them.

Since I wanted softboiled eggs for my Nicoise salad, I pulled two eggs out at the 6 minute mark and plunged them into an ice bath first while the others finished steaming. I marked these eggs with a sharpie so I knew which ones were which.

Roasted Potatoes: You’ll notice that with my batch cooking methods, I keep the seasoning to a minimum so that the ingredients stay as versatile as possible. Since these potatoes are used in both breakfast burritos and a nicoise salad, I needed them to be a blank slate for flavors that get add later.

I halved a bag of baby Yukon gold potatoes, and tossed them with olive oil, sea salt and pepper. They roasted at 425 degrees for about 15-20 minutes or until golden brown and soft.

sheet pan of roasted potato

Roasted Tomatillo Salsa: Fun story about this salsa is that we used to serve it at my old cafe! We were known for our breakfast burritos and the homemade salsas we offered with them were the icing on the cake. This tomatillo salsa is a great recipe to keep in your back pocket.

Prep 2lbs of tomatillos by peeling the husk off and rinsing any sticky residue left from the husks. Halve any giant ones so that they are relatively the same size. Add to a sheet pan with 1 halved and seeded jalapeno, 3 garlic cloves still in their skins, and 1 onion cut into chunks. Toss it all together with olive oil and salt and pepper and cook at 450 until deeply browned and soft, about 15 minutes.

Once cooled, drain any excess liquid from the pan and add the rest of the ingredients to a food processor or blender. Add the juice of one lime, half a cup of fresh cilantro, 1 tsp of honey and 1 tsp of ground cumin. Check for seasoning and add more salt if needed.

Green Beans: As much as I love the flavor of roasted vegetables, when it comes to meal prep they can get a little soggy as the week goes on, depending on how hearty the vegetable is. For green beans, my favorite method is to actually blanch them. That way, I have perfectly crisp tender beans for my nicoise and lentil salads. Plus, when I reheat them in a skillet with some garlic for the salmon dinner, they won’t be overcooked by the time they are warmed through.

To do this, I bring a pot of salted water to a boil. Then I add the trimmed green beans and boil for 3-5 minutes, testing them periodically until they are tender, but still have a little snap to them. You want them just soft enough that they don’t taste raw.

Then, using a slotted spoon or tongs, remove them from the pot to a bowl of ice water to immediately shock them and stop the cooling. This will also help them retain their vibrant green color.

  • Boil beans in salted water for 3-5 minutes until crisp tender and just barely softened.
  • Plunge into ice bath to stop the cooking process.

Corn and Red Pepper Salsa Mix: Ok this isn’t really a *salsa* but I wasn’t sure what else to call it. You could certainly make it into a delicious salsa by adding fresh cilantro and lime juice though! This mix is going to be the perfect addition to the burrito bowls this week though and is also delicious spooned over flank steak if that’s your thing.

Warm up a skillet to medium heat with 2 tbsp of avocado oil. While that’s warming, husk 2 ears of corn and shave all the kernels off. (You can also use frozen corn here but you won’t get the same sweetness as fresh corn and it will be a little more mushy).

Add the corn to the skillet along with 1 diced shallot and 1 diced red bell pepper. Sprinkle with salt and pepper. After about 5 minutes, add 2 cloves of minced garlic and lower the heat to medium low. Saute until the veggies are golden and slightly softened and then remove from the heat.

skillet of corn and red pepper salsa mix

Tarragon Tahini Dressing: My friend Jamie from Dishing Out Health has a great recipe for this dressing so be sure and print it out!

Pantry Staples: Open cans or jars of black beans, artichoke hearts, and lentils. I use the pre-steamed lentils from Trader Joes because all you have to do is rinse them and they can be enjoyed hot or cold. This is my favorite cherry and goat cheese lentil salad that you can make with them too.

bowl of tarragon tahini dressing

Breakfast Meal Prep

Breakfast Burritos: You can either assemble them fresh the morning of, or you can make them ahead of time. If you’ll be eating them within 3-4 days, I would just roll them up and store them in an airtime container in the fridge so all you have to do is microwave them for 1.5 minutes that morning.

We will be using these ingredients we already prepped:

  • roasted potatoes
  • black beans
  • tomatillo salsa

For fresh ingredients we’ll need:

  • flour tortillas
  • shredded cheddar cheese
  • scrambled eggs
  • fresh spinach

I personally like to keep my meat consumption to a minimum and I find breakfast is an easy place to cut it out of my diet. However, bacon or chorizo would be a delicious addition here as well as fresh tomato or cilantro.

Add all your ingredients into the tortilla, wrap it up into a burrito and enjoy! You can add the tomatillo salsa mixed in or served on the side depending on your preference.

two plates with tortillas, scrambled eggs, potatoes and black beans

Lunch Meal Prep

For lunches this week, we’re making lentil bowls! Lentils pack major protein and are a totally mild flavor, making them a great base for salads.

We will be using these ingredients we already prepped:

  • brown lentils
  • green beans
  • hardboiled eggs
  • roasted potatoes
  • tarragon tahini dressing

For fresh ingredients we’ll need:

  • fresh dill
  • crumbled bacon *optional*
  • feta cheese *optional*

Layer your ingredients into a bowl and sprinkle with chopped fresh dill. You can eat this naked or add the tarragon tahini dressing or your favorite honey balsamic dressing to sauce it up a little. Can be eaten cold or warm.

To mix up your lunches, I suggest making some dill egg salad sandwiches with the hardboiled eggs.

bowl of lentils with roasted potatoes, green beans and hardboiled eggs

Dinner Meal Prep

Cauliflower Rice Burrito Bowls: I made these for our first meal of the week because I had some leftover shredded Mexican chicken from last week’s meal prep plan that I wanted to use up. You can keep this vegetarian as your Meatless Monday dinner option, or add steak or chicken to bulk up your protein.

We will be using these ingredients we already prepped:

  • Cilantro lime cauliflower rice
  • Corn and red pepper salsa
  • Black beans
  • Tomatillo salsa

For fresh ingredients we’ll need:

  • cherry tomatoes
  • avocado
  • shredded chicken *optional*
  • cheese *optional*

All you need to do is warm up your cauliflower rice, black beans and corn mix in a skillet or in the microwave and add your fresh ingredients on top. Dinner is ready in 5 minutes, boom!

bowl of cauliflower rice topped with black beans, avocado and tomato

Pistachio Pesto Salmon: I recommend waiting until the day of to make your salmon for two reasons. The first is obviously for freshness. The second is that when you make salmon ahead of time and then reheat it, it’s going to dry out. For this reason I only recommend making salmon ahead of time if you’ll be eating it cold later. Also, it only takes 8-10 minutes to bake a piece of salmon so it’s not a huge time saver to make it ahead anyways.

We will be using these ingredients we already prepped:

  • lemon garlic cauliflower rice
  • green beans

For fresh ingredients we’ll need:

  • salmon
  • pistachio pesto

You can smother your salmon with store bought pesto and bake for 8-10 minutes at 425 degrees OR you can make this insanely awesome pistachio herb crusted salmon if you want something extra special.

While the salmon bakes, warm the cauliflower rice up in the microwave. In a skillet over medium heat, add 2 tbsp avocado or olive oil and add a handful of green beans. Once they are warm and starting to soften, add two cloves of minced garlic to the pan and a sprinkle of sea salt. Cook 1-2 minutes more of until the garlic is soft. Enjoy yet another dinner ready in 10 minutes!

plate of cauliflower rice topped with pistachio crusted salmon filet and a side of green beans

Nicoise Salad: It’s hard for me to get excited about salad unless it’s loaded with tons of flavorful goodies and this salad delivers big time! This nicoise salad is one of my favorite meals to take on a picnic since it tastes great served cold, and can feed a crowd. Plus, I’m a big fan of anything that can make a humble can of tuna shine!

We will be using these ingredients we already prepped:

  • Soft-boiled eggs
  • Roasted potatoes
  • Artichoke hearts
  • Green beans
  • Tarragon tahini dressing

For fresh ingredients we’ll need:

  • Canned tuna
  • Sliced cucumber
  • Cherry tomatoes
  • Romaine lettuce
overhead shot of Nicoise Salad on a plate with tarragon tahini dressing

This week’s meal prep plan was a homerun in our house and I hope you love it as well! I can’t wait to hear how you customize it with your favorite ingredients. Please share this with your friends and family and leave me a comment to let me know how you’d mix and match these ingredients!

xoxo,

Katie

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Lunch is served! And thanks to the work I did over Lunch is served! And thanks to the work I did over the weekend, it only took 3 minutes to toss this all in a container to take to work with me! So much tastier, nutritious and more affordable than any lunch I would have bought while on the road too. 🙌

Buddha grain bowls are the best way to use ingredients you have on hand in a creative way! This one is a bed of quinoa topped with roasted carrots, beets, tofu, avocado, beet hummus and feta.

Since I already prepped everything else, all I had to do was slice up the fresh avocado.  I don’t think it gets any easier than that! 

Do you have a favorite buddha bowl combo?

#tofurecipes #tofulover #beets  #roastedbeets #beethummus #hummuslover #roastedveggies #avocadolover #avocado🥑 #quinoarecipes #quinoabowl #buddhabowl #buddhabowls #grainbowl #nourishbowl #whatiateforlunch #mealpreps #healthyrecipes #healthyrecipeshare #eattherainbow🌈 #mealprep #mealprepideas #mealpreppin #batchcooking #mealprepsunday #mealprepsundays #mealprepmondays
Anyone spend their day dreaming about what they’ Anyone spend their day dreaming about what they’ll have for lunch or dinner?  My goal is to create meals that you’ll be looking forward to all day! These Mediterranean Swiss chard and sun dried tomato quinoa patties over romesco sauce are a meal you’ll crave all👏🏻day👏🏻long!

We make the quinoa on our prep day so we have it to make buddha bowls for lunches.  I like to go ahead and make the quinoa patties ahead of time while I’m at it because I know I won’t have the energy at the end of a long work day. 

Then, when meal time comes, I can quickly roast the asparagus in the oven while the quinoa patties fry up in a skillet.  BOOM! Another dinner that’s ready in 10 min and devoured just as quickly. 🙌 This means more time for an after dinner park or bike session to enjoy the beautiful weather this week! ☀️

Let me know below if you’d like the link to make this creamy and vibrant romesco sauce that will add a punch of flavor to any dish! 💥

#romesco #weeknightdinner #weeknightdinners #quinoarecipes #quinoalover #asparagusseason #asparagusrecipes #swisschard #sundriedtomatoes #vegetariandinner #vegetarianrecipes #springrecipes #personalcheflife #vegetarianrecipe #mediterraneandiet #mediterraneancuisine #easydinner #easydinners #whatiatetoday #whatiatefordinner #foodblogger #mealpreppin #mealpreppinglikeaboss #simplespoonfuls #prettyfoodtastesbetter
Time for a new meal plan! 🍾This spring inspired Time for a new meal plan! 🍾This spring inspired menu was so light, easy and deliciously satisfying.  You can click the link in my bio for the full breakdown on how I attacked batch cooking all these ingredients.  And if there’s a dish that sparks your interest, you can always just skip ahead specifically to that recipe. 

Moving forward, I’ll be making a more conscious effort to highlight seasonal produce  in my meal plans.  After all, not only are they more nutrient dense, flavorful and affordable, they are better for the environment too. 

So for this plan, I decided to highlight Swiss chard! 🥬 Not only is it packed full of vitamins K, C and A but it has a hearty texture, mild flavor, vibrant and colorful stems, and is wonderfully versatile!  For this meal plan we use the Swiss chard in: 
-Swiss chard, prosciutto and feta egg bites
-Swiss chard and sun dried tomato quinoa cakes
-Swiss chard, white bean and sausage soup

I essentially make one big batch of sautéed chard and use one cup for the egg bites, one cup for the quinoa cakes and the rest to build the soup.  One prepped ingredient becomes the base for three tasty meals.  Remember, this is all about cooking smarter and not harder! 💪 I intentionally don’t use it in *every single meal* because you want to be excited about seasonal produce, not burnt out by over doing it. 

These are the ingredients we will prep for this plan:
-quinoa
-beets
-romesco sauce
-roasted carrots
-crispy tofu
-pickled veggies (carrot, cucumber, red onion, and daikon)
-sauteed Swiss chard

Check out my stories to see how these ingredients came together to make 1 breakfast, 2 lunches, and 4 dinners for the week! 🙌. I’ll be sharing each of those meals as the week goes on. 

In the meantime, I challenge you to pick a seasonal ingredient yourself to weave into at least three dishes you’ll make this week.  Share with me below, what will it be? 🤔👇

#mealplan #mealplans #batchcook #batchcooking #mealpreps #mealpreppin #mealprepideas #mealprepmondays #mealprepmonday #mealprepsunday #mealprepsundays #mealpreprecipes #healthymealprep #healthymealideas #healthyrecipesideas #healthyrecipeshare #healthyrecipes #foodporno #whatiatetoday
This roasted tomatillo salsa verde is such a good This roasted tomatillo salsa verde is such a good addition to your warm weather snack rotation if you love chips and salsa as much as I do! 

I’ll be posting a how-to video with the recipe later this week so you can consider this a sneak peak.  Be warned, it makes a huge batch! I like to take some and use it to make shredded chicken verde for tacos or enchiladas, so delish! 

For the last meal plan, I drizzled this tomatillo salsa verde over breakfast burritos and southwestern cauliflower rice bowls. 

So while you wait for the full recipe to drop, tell me: Are you team red salsa or green salsa? 

#salsaverde #salsaroja #tomatillo #tomatillosalsa #tomatillos #roastedtomatillosalsa #homemadesalsa #mealpreppin #batchcooking #batchcook #mealpreps #mealprepinspo #mealprepsunday #mealprepsundays #mealprepmondays #mealprepmonday #easyrecipesathome #easyrecipes #simplespoonfuls #healthyrecipeshare #whatimade #chipsandsalsa #feedfeed #feedfeedvegan #food52 #foodphotographer
Happy Monday! I hope y’all had a great Easter! T Happy Monday! I hope y’all had a great Easter! This week I’ll be staying fueled for lunch thanks to these lentil bowls with roasted potatoes, green beans, hard boiled eggs and some crumbled bacon.

For these lentil bowls I love a good balsamic dressing with a touch of honey to drizzle on top.  A sprinkle of fresh herbs like dill, parsley or chives will help bring this lunch to life. 

Simple, nourishing, fresh and hearty, this bowl delivers!

Curious, what was your favorite dish out of last week’s meal prep plan I posted?  I love hearing your thoughts! 👇🙏

#lentils #lentilrecipe #buddhabowl #buddhabowls #hardboiledeggs #hardboiledegg #baconlovers #baconmakeseverythingbetter #lunchonthego #saladsofinstagram #saladforlunch #lentilsalad #healthylunch #healthydinner #healthylunchideas #easylunch #easylunchideas #wfhlife #wfhlunch #simplespoonfuls #whatiatetoday #whatiateforlunch #saladfordinner #mealpreps #justeatrealfood #mealprepideas #mealprepmonday #mealprepmondays #mealpreppin #mealpreplikeaboss
Meal Prep Tip! Take one ingredient and prepare it Meal Prep Tip!  Take one ingredient and prepare it two separate ways.  Or as I like to call it, cooking smarter not harder.💪

For example that could mean taking a sweet potato and roasting half and spiraling the other half.  In this instance, I made a double batch of cauliflower rice and then split it into two. 

For the first half, I folded in lemon zest and garlic and served that with yesterday’s pistachio crusted salmon.  For the other half, I mixed in lime zest and fresh cilantro.  That become the base for this burrito bowl.  I topped it with some of our prepped black beans, a dynamite corn and red pepper mix, roasted tomatillo salsa, leftover shredded chicken, bright cherry tomatoes and creamy chunks of avocado. 🥑🍅🌽🌶

I’ll take cilantro lime cauliflower rice over plain ol white rice any day of the week!  Especially when it’s topped with all this deliciousness.  Do you agree?  Washed down with a bubbly Topo Chico and I’m one happy girl! For example that could mean taking a sweet potato and roasting half and spiraling the other half.  In this instance, I made a double batch of cauliflower rice and then split it into two. 

For the first half, I folded in lemon zest and garlic and served that with yesterday’s pistachio crusted salmon.  For the other half, I mixed in lime zest and fresh cilantro.  That become the base for this burrito bowl.  I topped it with some of our prepped black beans, a dynamite corn and red pepper mix, roasted tomatillo salsa, leftover shredded chicken, bright cherry tomatoes and creamy chunks of avocado.

I’ll take cilantro lime cauliflower rice over plain ol white rice in my burrito bowl any day of the week!  Especially when it’s topped with all this deliciousness.  Do you agree?  Washed down with a bubbly Topo Chico and I’m one happy girl! 

What’s an ingredient you would prep two ways?

#cauliflowerrice #cauliflowerrecipes #burritobowl #ricebowl #tomatillosalsa #tomatillos #easydinner #easydinners #easydinnerideas #easydinnerrecipes #avocadolover #healthydinnerideas #healthydinners #lowcarb #lowcarbdiet #lowcarbrecipes #lowcarbmeals #lowcarbdinner #mealpreppinglikeaboss #mealpreppin #mealprepday #simplespoonfuls #topochico
Winner winner salmon dinner! This might’ve been Winner winner salmon dinner! This might’ve been my favorite meal of the week! The pistachio pesto salmon from @thewholecook paired with lemony cauliflower rice and garlic green beans was the perfect marriage of flavors.

I prepped a batch of cauliflower rice on Sunday and took half of it and blended in lemon zest and a clove of garlic to amp up the flavor. Since the green beans were blanched ahead of time all I had to do was warm them up in a skillet with some more garlic and sea salt while the salmon baked in the oven. 

Salmon is something I prefer to cook fresh the day I’m going to eat it, not only for optimal freshness but because it cooks so quickly it’s not a huge timesaver to make it ahead of time. Also, if I know I’m going to be reheating it to eat it warm, I don’t want it to be overcooked and get dried out. The only time I’ll make it ahead in advance is if I know I’ll be eating it cold on something like a salmon poké bowl. 

All in all, because of the items that were prepped in advance, this meal came together in about eight minutes but felt like something truly special. I’m definitely going to be making this over and over again throughout the a spring and summer! 

#salmondinner #salmonrecipes  #salmonrecipe #cauliflowerrice #greenbeans #pistachios #mealprepideas #mealprep #mealprepping #mealpreppin #mealpreps #mealprepsunday #mealprepsundays #mealprepmonday #mealprepmondays #healthydinnerideas #healthydinners #eatinghealthyisfun #eatwithyoureyes #prettyfoodtastesbetter #whatiatefordinner #simplespoonfuls #thefeedfeed #easydinner #easydinners #quickdinner #quickdinnerideas #pescatarianrecipes #pescatarianlife #garliclovers
Fair warning: you’re gonna see a lot of breakfas Fair warning: you’re gonna see a lot of breakfast burritos on this account. 🌯 Not that I need to have an excuse for serving up these delicious wraps but there is a bit of a backstory there. 

In 2011 we opened a cafe and these breakfast burritos are what put us on the map.  They were stuffed with real ingredients and grilled to perfection on a panini press for a crunchy exterior.  Making these burritos takes me back to those days! 

We made a homemade tomatillo salsa that we served alongside the burritos so I made sure to include that in this week’s meal plan.  That recipe will be coming atcha later this week! 

For now, enjoy this tasty and filling vegetarian black bean, spinach and potato breakfast burrito! 🙌

Are you team veggie burrito or would you add bacon or chorizo? 🥓

#breakfastburrito #burritos #burritolife #burritolove #breakfastofchampions #breakfastnook #breakfastrecipes #vegetarianbreakfast #veggiebreakfast #plantbasedbreakfast #plantbasedrecipes #vegetarianrecipe #vegetarianmealprep #plantbasedmealprep #batchcook #batchcooking #tomatillo #tomatillosalsa #salsaverde #homemadesalsa #eatwithyoureyes #prettyfoodtastesbetter #homemadebreakfast #mealprepbreakfast #simplespoonfuls #mealpreppin #mealprepideas #mealprepinspo #thefeedfeed
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