This week’s menu focuses on ingredients commonly used in the Mediterranean diet. I have also included some Asian recipes that fit the Mediterranean diet plan to diversify the menu and keep it fun. This week on the menu – a comforting fish stew, a hearty farro, mushroom, and fennel risotto, a moist and tender teriyaki arctic char, a bright and cleansing quinoa salad, and a creamy and fluffy smoked salmon omelet.

Benefits of Meal Planning

Meal planning offers a multitude of benefits that can make cooking more enjoyable, especially when you have a busy week coming up. Incorporating meal planning into your cooking routine not only simplifies the process but also contributes to healthier eating habits, financial savings, and a more enjoyable overall cooking experience. Let’s take a look at some of the benefits:

Time-Saving: Meal planning saves time during the week. When you already know what you’re cooking, you can streamline your grocery shopping and meal preparation.

Reduces Food Waste: By planning your meals, you buy only what you need and use ingredients efficiently, reducing food waste and saving money.

Healthier Choices: Meal planning encourages thoughtful menu choices. It allows you to incorporate a variety of nutritious ingredients and take out some that are not so healthy.

Budget-Friendly and Reduced Last Minute Decisions: It helps you stick to your budget by avoiding impulse purchases and dining out. With a meal plan in place, you won’t resort to unhealthy takeout or fast food when you’re too tired to decide what to cook.

Less Stress: Knowing what you’re going to cook each day reduces stress in the kitchen. You can also plan easy, quick meals for busy days, or make a few dishes ahead of time that you can freeze and enjoy later.

Diverse Menu: Meal planning allows you to experiment with different cuisines, expanding your culinary horizons and keeping mealtime fun and interesting.

Portion Control: You can portion meals appropriately, reducing the chances of overeating.

Customization: Tailor your meals to dietary preferences or restrictions, ensuring that everyone in your household is taken care of.

Eco-Friendly: Reducing food waste and choosing local, seasonal ingredients as part of your meal plan can have a positive impact on the environment.

What Is The Mediterranean Diet?

Firstly, the Mediterranean diet isn’t an actual diet. It is based on the daily eating habits of people living by the Mediterranean Sea, which include countries like Greece, Spain, and Italy. The concept is quite simple: there are no specific rules to follow other than to mostly focus on eating healthy fats and keeping the consumption of meat, dairy, and processed foods to a minimum. It’s a mostly plant based way of eating that still leaves room for plenty of enjoyment.

That’s it! There is no need to keep track of calories or fat content since the foods recommended are mostly packed with healthy fats and are also low in calories.

The Complete Digital Meal Planner

Stay organized with The Complete Digital Meal Planner. Create a weekly meal schedule, plan meals, save your favorite recipes, and shop smarter. Reduce stress and enjoy delicious meals with this easy-to-use meal planner. It’s meal planning made simple!

Mediterranean Diet Food List

As an addition to the Mediterranean diet meal plan, I have included a list of popular foods and ingredients to include into your day to day meals, should you want to transition to this way of eating. I personally follow a mix of both Mediterranean diet and old school Japanese diet (Okinawa). Since they can be quite similar, it’s easy to mix them up and keep things more fun and interesting in the kitchen!

• Eat a variety of fruits and vegetables. Think of bright colors such as sweet potatoes, Okinawa purple sweet potatoes, eggplant, leafy greens, bell peppers, red onions, spinach, avocados, beets, and artichokes. Citrus fruits such as lemons, grapefruit, clementines, and oranges, are a very important part of the Mediterranean diet. Other popular fruit to include are cherries, tomatoes, olives, dates, figs, apricots, peaches, pears, apples, strawberries, and melons.
• Eat seafood and other foods rich in Omega-3. Adding fish (salmon, trout, sardines, anchovies) nuts (pecans, walnuts, pistachios, almonds) and seeds (flax, chia, hemp, sesame) to your diet, 2 to 3 times a week, is recommended.
• Keep red meat and poultry consumption to a minimum. When I say to a minimum, it means both in frequency and quantity. If you prefer your steak to be served big like a tomahawk, only once or twice a month should be your guideline. Smaller quantities means you can eat meat and poultry a few times a week, but you will have to keep the amount in check. A piece of chicken or beef should never take more than a quarter of your plate, and if you make a soup or a stew, vegetables and legumes should be in abundance, while meat and poultry should be more of an afterthought, something that adds more flavor.
• Keep dairy products made from cows to a minimum. Instead, pick dairy product made from sheep or goat milk such as feta cheese, old fashioned Greek yogurt (if you are in the US, make sure to look at the label, as most Greek yogurt are made from cow’s milk), ricotta cheese, or haloumi cheese (which can also be made with cow’s milk so take a peek at the label before purchasing it).
• Add some grains and legumes. Lentils, chickpeas, white beans, black beans, any type of bean will do! Beans are filling, low in calories, and packed with fiber and other essential nutrients. As for grains, there are also plenty of options to choose from: quinoa, barley, buckwheat, oats, bulgur wheat, farro, and wild rice, are just a few.
• Use healthy oils for salads and for cooking. The obvious favorite being extra virgin olive oil. Just make sure it’s not overly processed since it affects the quality of the oil. If you are unsure of the quality, look for cold pressed olive oil such as California Olive Ranch Cold Pressed. This type of oil is made by pressing instead of being extracted. Other healthy oils to consider are avocado oil, sesame oil, and safflower oil.
• Vinegar is an important ingredient. People who live near the Mediterranean Sea use vinegar in abundance to season fresh seafood and vegetables. Vinegar is good for you because it contains polyphenols which are plant chemicals that may aid in lowering cholesterol, prevent cancer, and help with digestion.
• Drink wine but in moderation. People from the Mediterranean region are known for their delicious wines. Not only are the wines delicious, they are an essential part of their culture and represent relaxation and celebration. But what’s important to know is that wine is consumed moderately, unlike what we are used to here in the west, when happy hour is in full swing. No more than a glass or two should be consumed in one sitting, and a few days apart if you do it more than once a week. Red one is recommended but the healthiest wine is Ikarian wine because it is completely naturally processed and contains very high levels of antioxidants.

Mediterranean Diet Meal Plan

Every week I will be providing a meal plan in pdf format that you can print or save on an electronic device. Each meal plan will include 5 main dishes with their individual total cooking time and flavor profile, a grocery shopping list, and a link to those recipes. The plan also includes lunch, side, and snack ideas for the week.

This Week’s Menu

Monday:

Fish Stew – This fish stew is light yet very comforting. Colorful ingredients such as a leek, red bell pepper, flat leaf parsley, and freshly chopped tomatoes are used. The simple broth is made with white wine, chicken stock, garlic, and anchovy fillets. Halibut, cod, or sea bass, make the main protein of this dish. It’s one of my favorite winter meals!

Tuesday:

Teriyaki Arctic Char – I love using arctic char because it tastes like a mix of salmon and trout, and is also considered to be a sustainable fish. The texture is firm like salmon as well so it doesn’t flake easily. The teriyaki sauce is homemade, much less sweet than the store bought version (also more yummy), and only requires 5 ingredients to make.

Wednesday:

Mushroom and Fennel Farro Risotto – This rustic risotto is made with whole grain farro and cooked with a little white wine, curry powder, garlic, a mix of earthy shiitake and button mushrooms, and sweet fennel. It’s the ultimate healthy and filling winter food!

Thursday:

Edamame Quinoa Salad – This hearty, protein-packed quinoa salad is not only colorful and nutritious, it’s also refreshing and filling enough to enjoy as a main.

Friday:

Smoked Salmon Omelet With White Sauce – 15 minutes is all it takes to make this beautiful classic French dish. This omelet comes stuffed with salty smoked salmon, baby spinach, and rich and nutty gruyere cheese, and is topped with a creamy, mildly sweet and salty white sauce.

DOWNLOAD THE MEAL PLAN

Prepping Ingredients Ahead of Time (How to Meal-Prep)

Doing a little prep before the work week begins is always a great way to save time in the kitchen after a long day. I do mine on Sundays while listening to my favorites tunes or putting on one of my favorite reality tv shows (a guilty pleasure). This way cooking doesn’t feel like work but more like a relaxing meditation.

Here is how I do my own prep at home:

• I make a list of all the vegetables that need chopping and do as much chopping ahead of time. Especially garlic and onions since many of my recipes use them and they are my least favorite ingredients to chop. I save them separately in storage containers and arrange them neatly in my fridge.
• My husband and I prep all of our morning green juice ingredients and save them in storage containers. This way we can grab a container, dump it in the blender and add water and juice. Quick, easy, and healthy!
• I always have a container of cooked brown rice in the fridge since we eat it so frequently.
• I make salad dressings and stir fry sauces ahead of time, even if they are very simple and quick to make. I never buy store bought since they contain too much sugar and are generally unhealthy.
• Once every other week I make a pot of soup and tell myself there cannot be any leftovers. This forces me to eat healthier and it also saves me time and money (making soup is cheap!).
• I have a weekly menu I refer to so I don’t forget about ingredients that need to be thawed or purchased at the grocery store.
• Speaking of groceries, I like to do mine on a Tuesday or a Wednesday so I can get the freshest ingredients.

Tips For Successful Meal Planning

1. Prep your least favorite part of the meal ahead of time. If it’s chopping onion like it is for me, do it ahead so it doesn’t deter you from cooking dinner. If it’s boiling eggs, boil them ahead for the same reason.
2. Pay attention to what makes you not want to cook or what makes you say “let’s just order takeout”. Is it a specific part of cooking – chopping onions, having to cook rice, etc… – or is it simply because you are too exhausted? Say you already have cooked rice and prepped veggies in your fridge and all you had to do was cook a protein and saute some veggies, would you still avoid cooking or would the process look more appealing?
3. Keep an inventory of what’s about to go bad in your fridge and freezer. This will save you a ton of money! Make two inventory lists: one for the fridge and one for the freezer. The ingredients that are about to expire should be placed at the front of your fridge and freezer – just like grocery stores do! – so they can be used as soon as possible.
4. Try to do to keep your visits to the grocery store to a minimum. Once you have your meal plan for the week ready, make a grocery list of all the ingredients you need. This way you greatly minimize trips to the grocery store (I only need to go once or twice per week).
5. Keep your kitchen clean. This is so important! My husband hated cooking until I showed him that keeping his work area and kitchen sink clean made the world a difference. It creates less chaos around you which in turn creates less chaos in your head. It’s also very easy to keep your counters clean – as soon as you are done using a pot, plate, or bowl, wash it! This way your kitchen sink will remain empty and you won’t feel overwhelmed by the amount of cleaning left to do once you are done cooking. I learned that trick by working in professional kitchens. This is the only way restaurant kitchens can function successfully – by being as tidy as possible.

DOWNLOAD THE MEAL PLAN

Mediterranean Diet Meal Plan
Pickled Plum.

This week’s meal plan is for lovers of Japanese food! I’ve included popular home cooked dishes such as omurice and spaghetti napolitan, an easy and delicious spicy miso ramen, a crispy tofu katsu cutlet, and a vegan version of hambagu, which is the Japanese version of salisbury steak. All of the dishes are kid friendly (you can easily tone down the spice level of the miso soup) and take on average 25 to 30 minutes to make – except for the tofu katsu, which takes a little longer.

Benefits Of Meal Planning

Meal planning offers a multitude of benefits that can make cooking more enjoyable, especially when you have a busy week coming up. Incorporating meal planning into your cooking routine not only simplifies the process but also contributes to healthier eating habits, financial savings, and a more enjoyable overall cooking experience. Let’s take a look at some of the benefits:

Time-Saving: Meal planning saves time during the week. When you already know what you’re cooking, you can streamline your grocery shopping and meal preparation.

Reduces Food Waste: By planning your meals, you buy only what you need and use ingredients efficiently, reducing food waste and saving money.

Healthier Choices: Meal planning encourages thoughtful menu choices. It allows you to incorporate a variety of nutritious ingredients and take out some that are not so healthy.

Budget-Friendly and Reduced Last Minute Decisions: It helps you stick to your budget by avoiding impulse purchases and dining out. With a meal plan in place, you won’t resort to unhealthy takeout or fast food when you’re too tired to decide what to cook.

Less Stress: Knowing what you’re going to cook each day reduces stress in the kitchen. You can also plan easy, quick meals for busy days, or make a few dishes ahead of time that you can freeze and enjoy later.

Diverse Menu: Meal planning allows you to experiment with different cuisines, expanding your culinary horizons and keeping mealtime fun and interesting.

Portion Control: You can portion meals appropriately, reducing the chances of overeating.

Customization: Tailor your meals to dietary preferences or restrictions, ensuring that everyone in your household is taken care of.

Eco-Friendly: Reducing food waste and choosing local, seasonal ingredients as part of your meal plan can have a positive impact on the environment.

The Complete Digital Meal Planner

Stay organized with The Complete Digital Meal Planner. Create a weekly meal schedule, plan meals, save your favorite recipes, and shop smarter. Reduce stress and enjoy delicious meals with this easy-to-use meal planner. It’s meal planning made simple!

Japanese Meal Plan

Every week I will be providing a meal plan in pdf format that you can print or save on an electronic device. Each meal plan will include 5 main dishes with their individual total cooking time and flavor profile, a grocery shopping list, and a link to those recipes. The plan also includes lunch, side, and snack ideas for the week.

This Week’s Menu

Monday:

Tofu Katsu – Firm tofu breaded and pan fried until golden brown and crispy and serve with a tangy and fruity tonkatsu sauce, which is the Japanese version of barbecue sauce. This is a great alternative to traditional pork or chicken katsu if you are looking to eat less meat!

Tuesday:

Spicy Miso Ramen – There is so much of depth of flavor in the broth that you won’t believe it’s homemade! Smoky, spicy, salty, and full of umami, this ramen also comes topped with a drizzle of garlic and scallion flavored oil. It’s a stunning dish you are sure to love!

Wednesday:

Vegan Hambagu – Another plant based option that tastes just like the real thing, hambagu is the Japanese version of the classic salisbury steak. If you prefer to make the traditional hambagu, which is made using ground beef, click here for the recipe.

Thursday:

Spaghetti Napolitan – Also called spaghetti Naporitan, this popular pasta is something often included in the kids lunch menu in Japan (called okosama lunch) because of its simple yet addictive taste. The spaghetti is sweetened with ketchup and comes topped with wiener sausages and a variety of stir fried vegetables.

Friday:

Omurice – One of Japan’s most loved dishes, omurice is ketchup flavored fried rice served with a fluffy omelet on top. Dress it with some more ketchup or a rich gravy for maximum flavor. Delicious!

DOWNLOAD THE MEAL PLAN

Prepping Ingredients Ahead of Time

Doing a little prep before the work week begins is always a great way to save time in the kitchen after a long day. I do mine on Sundays while listening to my favorites tunes or putting on one of my favorite reality tv shows (a guilty pleasure). This way cooking doesn’t feel like work but more like a relaxing meditation.

Here is how I do my own prep at home:

• I make a list of all the vegetables that need chopping and do as much chopping ahead of time. Especially garlic and onions since many of my recipes use them and they are my least favorite ingredients to chop. I save them separately in storage containers and arrange them neatly in my fridge.
• My husband and I prep all of our morning green juice ingredients and save them in storage containers. This way we can grab a container, dump it in the blender and add water and juice. Quick, easy, and healthy!
• I always have a container of cooked brown rice in the fridge since we eat it so frequently.
• I make salad dressings and stir fry sauces ahead of time, even if they are very simple and quick to make. I never buy store bought since they contain too much sugar and are generally unhealthy.
• Once every other week I make a pot of soup and tell myself there cannot be any leftovers. This forces me to eat healthier and it also saves me time and money (making soup is cheap!).
• I have a weekly menu I refer to so I don’t forget about ingredients that need to be thawed or purchased at the grocery store.
• Speaking of groceries, I like to do mine on a Tuesday or a Wednesday so I can get the freshest ingredients.

Tips For Successful Meal Planning

1. Prep your least favorite part of the meal ahead of time. If it’s chopping onion like it is for me, do it ahead so it doesn’t deter you from cooking dinner. If it’s boiling eggs, boil them ahead for the same reason.
2. Pay attention to what makes you not want to cook or what makes you say “let’s just order takeout”. Is it a specific part of cooking – chopping onions, having to cook rice, etc… – or is it simply because you are too exhausted? Say you already have cooked rice and prepped veggies in your fridge and all you had to do was cook a protein and saute some veggies, would you still avoid cooking or would the process look more appealing?
3. Keep an inventory of what’s about to go bad in your fridge and freezer. This will save you a ton of money! Make two inventory lists: one for the fridge and one for the freezer. The ingredients that are about to expire should be placed at the front of your fridge and freezer – just like grocery stores do! – so they can be used as soon as possible.
4. Try to do to keep your visits to the grocery store to a minimum. Once you have your meal plan for the week ready, make a grocery list of all the ingredients you need. This way you greatly minimize trips to the grocery store (I only need to go once or twice per week).
5. Keep your kitchen clean. This is so important! My husband hated cooking until I showed him that keeping his work area and kitchen sink clean made the world a difference. It creates less chaos around you which in turn creates less chaos in your head. It’s also very easy to keep your counters clean – as soon as you are done using a pot, plate, or bowl, wash it! This way your kitchen sink will remain empty and you won’t feel overwhelmed by the amount of cleaning left to do once you are done cooking. I learned that trick by working in professional kitchens. This is the only way restaurant kitchens can function successfully – by being as tidy as possible.

DOWNLOAD THE MEAL PLAN

Japanese Meal Plan
Pickled Plum.

This week’s meal plan has a little bit of everything! In this meal plan you will find a spicy and nutty dan dan noodle dish, a light and delicate French salmon in parchment paper, mild and nutty Korean japchae noodles tossed with plenty of vegetables, a vegetarian kimbap that’s very easy to make, and a comforting and deeply earthy roasted spaghetti squash recipe.

Every week I will be providing a meal plan for you and your family to enjoy.

My husband and I like to spend a couple of hours every Sunday, in the kitchen, chopping and prepping meals for the week ahead. The main reason is because it helps us to eat better and more wholesome meals. It also saves us a lot of money as we tend to eat out or get food delivered when we are tired after a work day and don’t feel like cooking from scratch.

Not only is it tiring to think about what to cook, it can also be stressful to try to get something on the table as quickly as possible.

But that can all be resolved easily when there’s food prepped in the fridge, ready to be cooked! Suddenly it becomes easy to cook dinner in under 30 minutes since everything is ready to go and little brain power is needed.

The Complete Digital Meal Planner

Stay organized with The Complete Digital Meal Planner. Create a weekly meal schedule, plan meals, save your favorite recipes, and shop smarter. Reduce stress and enjoy delicious meals with this easy-to-use meal planner. Meal planning made simple!

Every week I will be providing a meal plan in pdf format that you can print or save on an electronic device. Each meal plan will include 5 main dishes with their individual total cooking time and flavor profile, a grocery shopping list, and a link to those recipes. The plan also includes lunch, side, and snack ideas for the week.

Meal Plan – Menu 6

Monday:

Vegan Dan Dan Noodles – Chopped mushrooms replace the ground meat and bring earthiness to this popular Sichuan noodle dish.

Tuesday:

Vegetarian Kimbap – A delicious Korean classic that’s colorful, healthy, and full of refreshing flavors. Similar to maki rolls, this Korean dish can also be served as an appetizer or as a side.

Wednesday:

Japchae – With its chewy glass noodles, sweet and savory sauce, and colorful vegetables, japchae is the perfect meal to serve for those looking for traditional Korean flavors – minus the heat.

Thursday:

Salmon En Papillote – A French classic! Salmon fillets and a mix of vegetables are baked in parchment paper and served with a squeeze of fresh lemon.

Friday:

Roasted Spaghetti Squash – A blog favorite! This vegetarian roasted spaghetti squash is served with earthy mushrooms and plenty of grated parmesan cheese.

DOWNLOAD THE MEAL PLAN

Prepping Ingredients Ahead of Time

Doing a little prep before the work week begins is always a great way to save time in the kitchen after a long day. I do mine on Sundays while listening to my favorites tunes or putting on one of my favorite reality tv shows (a guilty pleasure). This way cooking doesn’t feel like work but more like a relaxing meditation.

Here is how I do my own prep at home:

• I make a list of all the vegetables that need chopping and do as much chopping ahead of time. Especially garlic and onions since many of my recipes use them and they are my least favorite ingredients to chop. I save them separately in storage containers and arrange them neatly in my fridge.
• My husband and I prep all of our morning green juice ingredients and save them in storage containers. This way we can grab a container, dump it in the blender and add water and juice. Quick, easy, and healthy!
• I always have a container of cooked brown rice in the fridge since we eat it so frequently.
• I make salad dressings and stir fry sauces ahead of time, even if they are very simple and quick to make. I never buy store bought since they contain too much sugar and are generally unhealthy.
• Once every other week I make a pot of soup and tell myself there cannot be any leftovers. This forces me to eat healthier and it also saves me time and money (making soup is cheap!).
• I have a weekly menu I refer to so I don’t forget about ingredients that need to be thawed or purchased at the grocery store.
• Speaking of groceries, I like to do mine on a Tuesday or a Wednesday so I can get the freshest ingredients.

Tips For Successful Meal Planning

1. Prep your least favorite part of the meal ahead of time. If it’s chopping onion like it is for me, do it ahead so it doesn’t deter you from cooking dinner. If it’s boiling eggs, boil them ahead for the same reason.
2. Pay attention to what makes you not want to cook or what makes you say “let’s just order takeout”. Is it a specific part of cooking – chopping onions, having to cook rice, etc… – or is it simply because you are too exhausted? Say you already have cooked rice and prepped veggies in your fridge and all you had to do was cook a protein and saute some veggies, would you still avoid cooking or would the process look more appealing?
3. Keep an inventory of what’s about to go bad in your fridge and freezer. This will save you a ton of money! Make two inventory lists: one for the fridge and one for the freezer. The ingredients that are about to expire should be placed at the front of your fridge and freezer – just like grocery stores do! – so they can be used as soon as possible.
4. Try to do to keep your visits to the grocery store to a minimum. Once you have your meal plan for the week ready, make a grocery list of all the ingredients you need. This way you greatly minimize trips to the grocery store (I only need to go once or twice per week).
5. Keep your kitchen clean. This is so important! My husband hated cooking until I showed him that keeping his work area and kitchen sink clean made the world a difference. It creates less chaos around you which in turn creates less chaos in your head. It’s also very easy to keep your counters clean – as soon as you are done using a pot, plate, or bowl, wash it! This way your kitchen sink will remain empty and you won’t feel overwhelmed by the amount of cleaning left to do once you are done cooking. I learned that trick by working in professional kitchens. This is the only way restaurant kitchens can function successfully – by being as tidy as possible.

DOWNLOAD THE MEAL PLAN

Weekly Meal Plan – Menu 6
Pickled Plum.

This week’s meal plan is all about Korean and Japanese flavors! Bring the taste of Korea to your kitchen with a smoky and savory donburi bowl, followed by the popular tofu stew – doenjang jjigae. You will then make your way to Japan and enjoy the most tender and moist piece of miso salmon you have ever tasted. A cozy bowl of the traditional kitsune udon is also on the menu and you will end the week with a meat-free meal with another Japanese classic – oyakodon.

Every week I will be providing a meal plan for you and your family to enjoy.

My husband and I like to spend a couple of hours every Sunday, in the kitchen, chopping and prepping meals for the week ahead. The main reason is because it helps us to eat better and more wholesome meals. It also saves us a lot of money as we tend to eat out or get food delivered when we are tired after a work day and don’t feel like cooking from scratch.

Not only is it tiring to think about what to cook, it can also be stressful to try to get something on the table as quickly as possible.

But that can all be resolved easily when there’s food prepped in the fridge, ready to be cooked! Suddenly it becomes easy to cook dinner in under 30 minutes since everything is ready to go and little brain power is needed.

The Complete Digital Meal Planner

Every week I will be providing a meal plan in pdf format that you can print or save on an electronic device. Each meal plan will include 5 main dishes with their individual total cooking time and flavor profile, a grocery shopping list, and a link to those recipes. The plan also includes lunch, side, and snack ideas for the week.

Meal Plan – Menu 5

Monday:

Korean Fish Donburi – A delicious rice bowl topped with fish that has been seasoned with a mix of garlic, ginger, gochugaru, soy sauce, mirin, and sesame oil. Not too spicy but nice and smoky!

Tuesday:

Kitsune Udon – One of the easiest meals you can make! This is a simple udon noodle dish that’s very popular in Japan because of its delicate taste and sweet inari age (seasoned deep fried tofu pockets).

Wednesday:

Miso Salmon – Marinating salmon in miso paste gives the fish a very tender and moist texture. Serve it over rice and with a side salad or vegetable of your choice.

Thursday:

Doenjang Jjigae – If you are in the mood for something light yet filling, try this doenjang jjigae recipe a try. What you get are classic Korean flavors – smoky, pungent, briny, and savory. The tofu stew can also be made spicy by adding Korean chili peppers or a jalapeno pepper.

Friday:

Vegetable Oyakodon – A meatless oyakodon everyone loves! Made with lots of veggies, eggs, and seasoned with a sweet and savory tare style sauce, this rice bowl is kid friendly and very easy to make.

DOWNLOAD THE MEAL PLAN

Prepping Ingredients Ahead of Time

Doing a little prep before the work week begins is always a great way to save time in the kitchen after a long day. I do mine on Sundays while listening to my favorites tunes or putting on one of my favorite reality tv shows (a guilty pleasure). This way cooking doesn’t feel like work but more like a relaxing meditation.

Here is how I do my own prep at home:

• I make a list of all the vegetables that need chopping and do as much chopping ahead of time. Especially garlic and onions since many of my recipes use them and they are my least favorite ingredients to chop. I save them separately in storage containers and arrange them neatly in my fridge.
• My husband and I prep all of our morning green juice ingredients and save them in storage containers. This way we can grab a container, dump it in the blender and add water and juice. Quick, easy, and healthy!
• I always have a container of cooked brown rice in the fridge since we eat it so frequently.
• I make salad dressings and stir fry sauces ahead of time, even if they are very simple and quick to make. I never buy store bought since they contain too much sugar and are generally unhealthy.
• Once every other week I make a pot of soup and tell myself there cannot be any leftovers. This forces me to eat healthier and it also saves me time and money (making soup is cheap!).
• I have a weekly menu I refer to so I don’t forget about ingredients that need to be thawed or purchased at the grocery store.
• Speaking of groceries, I like to do mine on a Tuesday or a Wednesday so I can get the freshest ingredients.

Tips For Successful Meal Planning

1. Prep your least favorite part of the meal ahead of time. If it’s chopping onion like it is for me, do it ahead so it doesn’t deter you from cooking dinner. If it’s boiling eggs, boil them ahead for the same reason.
2. Pay attention to what makes you not want to cook or what makes you say “let’s just order takeout”. Is it a specific part of cooking – chopping onions, having to cook rice, etc… – or is it simply because you are too exhausted? Say you already have cooked rice and prepped veggies in your fridge and all you had to do was cook a protein and saute some veggies, would you still avoid cooking or would the process look more appealing?
3. Keep an inventory of what’s about to go bad in your fridge and freezer. This will save you a ton of money! Make two inventory lists: one for the fridge and one for the freezer. The ingredients that are about to expire should be placed at the front of your fridge and freezer – just like grocery stores do! – so they can be used as soon as possible.
4. Try to do to keep your visits to the grocery store to a minimum. Once you have your meal plan for the week ready, make a grocery list of all the ingredients you need. This way you greatly minimize trips to the grocery store (I only need to go once or twice per week).
5. Keep your kitchen clean. This is so important! My husband hated cooking until I showed him that keeping his work area and kitchen sink clean made the world a difference. It creates less chaos around you which in turn creates less chaos in your head. It’s also very easy to keep your counters clean – as soon as you are done using a pot, plate, or bowl, wash it! This way your kitchen sink will remain empty and you won’t feel overwhelmed by the amount of cleaning left to do once you are done cooking. I learned that trick by working in professional kitchens. This is the only way restaurant kitchens can function successfully – by being as tidy as possible.

DOWNLOAD THE MEAL PLAN

Weekly Meal Plan – Menu 5
Pickled Plum.

This week’s meal plan is packed with colorful vegetables! This week we are focusing on healthier meals that are filling and flavor forward. You will find two delicious and easy stir fries, a hearty and plant based navy bean soup, a warm and wholesome Asian salmon salad, and a quick family friendly skillet dolsot bibimbap topped with fried eggs. Bon appétit!

Every week I will be providing a meal plan for you and your family to enjoy.

My husband and I like to spend a couple of hours every Sunday, in the kitchen, chopping and prepping meals for the week ahead. The main reason is because it helps us to eat better and more wholesome meals. It also saves us a lot of money as we tend to eat out or get food delivered when we are tired after a work day and don’t feel like cooking from scratch.

Not only is it tiring to think about what to cook, it can also be stressful to try to get something on the table as quickly as possible.

But that can all be resolved easily when there’s food prepped in the fridge, ready to be cooked! Suddenly it becomes easy to cook dinner in under 30 minutes since everything is ready to go and little brain power is needed.

The Complete Digital Meal Planner

Stay organized with The Complete Digital Meal Planner. Create a weekly meal schedule, plan meals, save your favorite recipes, and shop smarter. Reduce stress and enjoy delicious meals with this easy-to-use meal planner. Meal planning made simple!

READ MORE

Every week I will be providing a meal plan in pdf format that you can print or save on an electronic device. Each meal plan will include 5 main dishes with their individual total cooking time and flavor profile, a grocery shopping list, and a link to those recipes. The plan also includes lunch, side, and snack ideas for the week.

Meal Plan – Menu

Monday:

Skillet Dolsot Bibimbap – A savory, nutty, and slightly spicy Korean kimchi rice cooked in a skillet and topped with eggs and bibimbap sauce.

Tuesday:

Honey Ginger Tofu Stir Fry – This is an easy tofu stir fry packed with bell peppers and green beans and tossed in a sweet and tangy gooey sauce.

Wednesday:

Warm Asian Salmon Salad– Healthy and so delicious! Marinated pan fried salmon served with whole grain rice, edamame, canned mandarin oranges, and dressed in a soy sesame vinaigrette.

Thursday:

Chinese Restaurant Style Stir Fried Napa Cabbage – A smokey and savory napa cabbage and carrot stir fry served with white or brown rice. Ready in just 15 minutes from start to finish!

Friday:

One Pot Navy Bean Soup – Made with simple ingredients that you probably already have in your pantry, this one pot navy bean soup is the perfect meal to cook after a long work day. It’s easy to make and since it only uses one pot, clean up is a breeze!

DOWNLOAD THE MEAL PLAN

Prepping Ingredients Ahead of Time

Doing a little prep before the work week begins is always a great way to save time in the kitchen after a long day. I do mine on Sundays while listening to my favorites tunes or putting on one of my favorite reality tv shows (a guilty pleasure). This way cooking doesn’t feel like work but more like a relaxing meditation.

Here is how I do my own prep at home:

• I make a list of all the vegetables that need chopping and do as much chopping ahead of time. Especially garlic and onions since many of my recipes use them and they are my least favorite ingredients to chop. I save them separately in storage containers and arrange them neatly in my fridge.
• My husband and I prep all of our morning green juice ingredients and save them in storage containers. This way we can grab a container, dump it in the blender and add water and juice. Quick, easy, and healthy!
• I always have a container of cooked brown rice in the fridge since we eat it so frequently.
• I make salad dressings and stir fry sauces ahead of time, even if they are very simple and quick to make. I never buy store bought since they contain too much sugar and are generally unhealthy.
• Once every other week I make a pot of soup and tell myself there cannot be any leftovers. This forces me to eat healthier and it also saves me time and money (making soup is cheap!).
• I have a weekly menu I refer to so I don’t forget about ingredients that need to be thawed or purchased at the grocery store.
• Speaking of groceries, I like to do mine on a Tuesday or a Wednesday so I can get the freshest ingredients.

Tips for Successful Meal Planning

1. Prep your least favorite part of the meal ahead of time. If it’s chopping onion like it is for me, do it ahead so it doesn’t deter you from cooking dinner. If it’s boiling eggs, boil them ahead for the same reason.
2. Pay attention to what makes you not want to cook or what makes you say “let’s just order takeout”. Is it a specific part of cooking – chopping onions, having to cook rice, etc… – or is it simply because you are too exhausted? Say you already have cooked rice and prepped veggies in your fridge and all you had to do was cook a protein and saute some veggies, would you still avoid cooking or would the process look more appealing?
3. Keep an inventory of what’s about to go bad in your fridge and freezer. This will save you a ton of money! Make two inventory lists: one for the fridge and one for the freezer. The ingredients that are about to expire should be placed at the front of your fridge and freezer – just like grocery stores do! – so they can be used as soon as possible.
4. Try to do to keep your visits to the grocery store to a minimum. Once you have your meal plan for the week ready, make a grocery list of all the ingredients you need. This way you greatly minimize trips to the grocery store (I only need to go once or twice per week).
5. Keep your kitchen clean. This is so important! My husband hated cooking until I showed him that keeping his work area and kitchen sink clean made the world a difference. It creates less chaos around you which in turn creates less chaos in your head. It’s also very easy to keep your counters clean – as soon as you are done using a pot, plate, or bowl, wash it! This way your kitchen sink will remain empty and you won’t feel overwhelmed by the amount of cleaning left to do once you are done cooking. I learned that trick by working in professional kitchens. This is the only way restaurant kitchens can function successfully – by being as tidy as possible.

DOWNLOAD THE MEAL PLAN

Weekly Meal Plan – Menu 4
Pickled Plum.

A protein rich meal plan to keep your energy level up! This week’s menu includes a colorful Nicoise salad, a comforting Spanish tomato bean stew, and three of my favorite stir fries – moo gai pan, kimchi udon stir fry, and a simple chicken a broccoli stir fry. Every meal is packed with flavor, nutritious ingredients, and will keep you full for hours.

Every week I will be providing a meal plan for you and your family to enjoy.

My husband and I like to spend a couple of hours every Sunday, in the kitchen, chopping and prepping meals for the week ahead. The main reason is because it helps us to eat better and more wholesome meals. It also saves us a lot of money as we tend to eat out or get food delivered when we are tired after a work day and don’t feel like cooking from scratch.

Not only is it tiring to think about what to cook, it can also be stressful to try to get something on the table as quickly as possible.

But that can all be resolved easily when there’s food prepped in the fridge, ready to be cooked! Suddenly it becomes easy to cook dinner in under 30 minutes since everything is ready to go and little brain power is needed.

The Complete Digital Meal Planner

Stay organized with The Complete Digital Meal Planner. Create a weekly meal schedule, plan meals, save your favorite recipes, and shop smarter. Reduce stress and enjoy delicious meals with this easy-to-use meal planner. Meal planning made simple!

READ MORE

Every week I will be providing a meal plan in pdf format that you can print or save on an electronic device. Each meal plan will include 5 main dishes with their individual total cooking time and flavor profile, a grocery shopping list, and a link to those recipes. The plan also includes lunch, side, and snack ideas for the week.

Meal Plan – Menu 3

Monday:

Moo Goo Gai Pan – Chicken and vegetables tossed in a gooey, sour and savory sauce that’s so tasty you’ll want to drizzle it all over your rice! 

Tuesday:

Nicoise Salad – The freshest veggies and hearty protein, drizzled in a simple mustard and vinegar dressing.

Wednesday:

Kimchi Udon Stir Fry – A sweet, nutty and spicy kimchi udon stir fry your whole family will love!

Thursday:

Chicken & Broccoli Stir Fry – A quick and delicious chicken and broccoli stir fry tossed in a mix of soy sauce and oyster sauce.

Friday:

Spanish Bean Stew – A comforting and filling Spanish style tomato and bean stew. Serve with a crispy baguette or your favorite bread!

DOWNLOAD THE MEAL PLAN

Prepping Ingredients Ahead of Time

Doing a little prep before the work week begins is always a great way to save time in the kitchen after a long day. I do mine on Sundays while listening to my favorites tunes or putting on one of my favorite reality tv shows (a guilty pleasure). This way cooking doesn’t feel like work but more like a relaxing meditation.

Here is how I do my own prep at home:

• I make a list of all the vegetables that need chopping and do as much chopping ahead of time. Especially garlic and onions since many of my recipes use them and they are my least favorite ingredients to chop. I save them separately in storage containers and arrange them neatly in my fridge.
• My husband and I prep all of our morning green juice ingredients and save them in storage containers. This way we can grab a container, dump it in the blender and add water and juice. Quick, easy, and healthy!
• I always have a container of cooked brown rice in the fridge since we eat it so frequently.
• I make salad dressings and stir fry sauces ahead of time, even if they are very simple and quick to make. I never buy store bought since they contain too much sugar and are generally unhealthy.
• Once every other week I make a pot of soup and tell myself there cannot be any leftovers. This forces me to eat healthier and it also saves me time and money (making soup is cheap!).
• I have a weekly menu I refer to so I don’t forget about ingredients that need to be thawed or purchased at the grocery store.
• Speaking of groceries, I like to do mine on a Tuesday or a Wednesday so I can get the freshest ingredients.

Tips for Successful Meal Planning

1. Prep your least favorite part of the meal ahead of time. If it’s chopping onion like it is for me, do it ahead so it doesn’t deter you from cooking dinner. If it’s boiling eggs, boil them ahead for the same reason.
2. Pay attention to what makes you not want to cook or what makes you say “let’s just order takeout”. Is it a specific part of cooking – chopping onions, having to cook rice, etc… – or is it simply because you are too exhausted? Say you already have cooked rice and prepped veggies in your fridge and all you had to do was cook a protein and saute some veggies, would you still avoid cooking or would the process look more appealing?
3. Keep an inventory of what’s about to go bad in your fridge and freezer. This will save you a ton of money! Make two inventory lists: one for the fridge and one for the freezer. The ingredients that are about to expire should be placed at the front of your fridge and freezer – just like grocery stores do! – so they can be used as soon as possible.
4. Try to do to keep your visits to the grocery store to a minimum. Once you have your meal plan for the week ready, make a grocery list of all the ingredients you need. This way you greatly minimize trips to the grocery store (I only need to go once or twice per week).
5. Keep your kitchen clean. This is so important! My husband hated cooking until I showed him that keeping his work area and kitchen sink clean made the world a difference. It creates less chaos around you which in turn creates less chaos in your head. It’s also very easy to keep your counters clean – as soon as you are done using a pot, plate, or bowl, wash it! This way your kitchen sink will remain empty and you won’t feel overwhelmed by the amount of cleaning left to do once you are done cooking. I learned that trick by working in professional kitchens. This is the only way restaurant kitchens can function successfully – by being as tidy as possible.

DOWNLOAD THE MEAL PLAN

Weekly Meal Plan – Menu 3
Pickled Plum.

A colorful meal plan with a focus on seafood and vegetarian dishes. This week you will enjoy crispy honey sriracha tofu, a buttery and savory udon stir fry, a nutty vegan fried rice, some fluffy and citrusy salmon croquettes, and a classic shrimp stir fry that might become a new weekly favorite!

Every week I will be providing a meal plan for you and your family to enjoy.

My husband and I like to spend a couple of hours every Sunday, in the kitchen, chopping and prepping meals for the week ahead. The main reason is because it helps us to eat better and more wholesome meals. It also saves us a lot of money as we tend to eat out or get food delivered when we are tired after a work day and don’t feel like cooking from scratch.

Not only is it tiring to think about what to cook, it can also be stressful to try to get something on the table as quickly as possible.

But that can all be resolved easily when there’s food prepped in the fridge, ready to be cooked! Suddenly it becomes easy to cook dinner in under 30 minutes since everything is ready to go and little brain power is needed.

The Complete Digital Meal Planner

Stay organized with The Complete Digital Meal Planner. Create a weekly meal schedule, plan meals, save your favorite recipes, and shop smarter. Reduce stress and enjoy delicious meals with this easy-to-use meal planner. Meal planning made simple!

READ MORE

Every week I will be providing a meal plan in pdf format that you can print or save on an electronic device. Each meal plan will include 5 main dishes with their individual total cooking time and flavor profile, a grocery shopping list, and a link to those recipes. The plan also includes lunch, side, and snack ideas for the week.

Meal Plan – Menu 2

Monday:

Honey Sriracha Tofu – Crispy tofu tossed in a sweet and spicy honey sriracha sauce.

Tuesday:

Vegan Fried Rice – A vegan fried rice packed with veggies and cashews. This fried rice can be made with white or brown rice.

Wednesday:

Shrimp Stir Fry – A classic shrimp stir fry that tastes better than takeout and only takes

Thursday:

Yaki Udon – Udon noodles stir fried in a mixture of butter and dashi powder and topped with bonito flakes and fresh scallions.

Friday:

Salmon Croquettes – Light and tasty salmon croquettes served with a dill sriracha dipping sauce.

DOWNLOAD THE MEAL PLAN

Prepping Ingredients Ahead of Time

Doing a little prep before the work week begins is always a great way to save time in the kitchen after a long day. I do mine on Sundays while listening to my favorites tunes or putting on one of my favorite reality tv shows (a guilty pleasure). This way cooking doesn’t feel like work but more like a relaxing meditation.

Here is how I do my own prep at home:

• I make a list of all the vegetables that need chopping and do as much chopping ahead of time. Especially garlic and onions since many of my recipes use them and they are my least favorite ingredients to chop. I save them separately in storage containers and arrange them neatly in my fridge.
• My husband and I prep all of our morning green juice ingredients and save them in storage containers. This way we can grab a container, dump it in the blender and add water and juice. Quick, easy, and healthy!
• I always have a container of cooked brown rice in the fridge since we eat it so frequently.
• I make salad dressings and stir fry sauces ahead of time, even if they are very simple and quick to make. I never buy store bought since they contain too much sugar and are generally unhealthy.
• Once every other week I make a pot of soup and tell myself there cannot be any leftovers. This forces me to eat healthier and it also saves me time and money (making soup is cheap!).
• I have a weekly menu I refer to so I don’t forget about ingredients that need to be thawed or purchased at the grocery store.
• Speaking of groceries, I like to do mine on a Tuesday or a Wednesday so I can get the freshest ingredients.

Tips for Successful Meal Planning

1. Prep your least favorite part of the meal ahead of time. If it’s chopping onion like it is for me, do it ahead so it doesn’t deter you from cooking dinner. If it’s boiling eggs, boil them ahead for the same reason.
2. Pay attention to what makes you not want to cook or what makes you say “let’s just order takeout”. Is it a specific part of cooking – chopping onions, having to cook rice, etc… – or is it simply because you are too exhausted? Say you already have cooked rice and prepped veggies in your fridge and all you had to do was cook a protein and saute some veggies, would you still avoid cooking or would the process look more appealing?
3. Keep an inventory of what’s about to go bad in your fridge and freezer. This will save you a ton of money! Make two inventory lists: one for the fridge and one for the freezer. The ingredients that are about to expire should be placed at the front of your fridge and freezer – just like grocery stores do! – so they can be used as soon as possible.
4. Try to do to keep your visits to the grocery store to a minimum. Once you have your meal plan for the week ready, make a grocery list of all the ingredients you need. This way you greatly minimize trips to the grocery store (I only need to go once or twice per week).
5. Keep your kitchen clean. This is so important! My husband hated cooking until I showed him that keeping his work area and kitchen sink clean made the world a difference. It creates less chaos around you which in turn creates less chaos in your head. It’s also very easy to keep your counters clean – as soon as you are done using a pot, plate, or bowl, wash it! This way your kitchen sink will remain empty and you won’t feel overwhelmed by the amount of cleaning left to do once you are done cooking. I learned that trick by working in professional kitchens. This is the only way restaurant kitchens can function successfully – by being as tidy as possible.

DOWNLOAD THE MEAL PLAN

Weekly Meal Plan – Menu 2
Pickled Plum.

This week’s meal plan includes a mixture of recipes from around the globe. From a Japanese fish rice bowl, Italian chicken cutlets, lemon pasta, vegan Thai curry, and Chinese fried rice (using ingredients that are easy to find, with most of them already in your pantry), making dinner will be something to look forward to!

Every week I will be providing a meal plan for you and your family to enjoy.

My husband and I like to spend a couple of hours every Sunday, in the kitchen, chopping and prepping meals for the week ahead. The main reason is because it helps us to eat better and more wholesome meals. It also saves us a lot of money as we tend to eat out or get food delivered when we are tired after a work day and don’t feel like cooking from scratch.

Not only is it tiring to think about what to cook, it can also be stressful to try to get something on the table as quickly as possible.

But that can all be resolved easily when there’s food prepped in the fridge, ready to be cooked! Suddenly it becomes easy to cook dinner in under 30 minutes since everything is ready to go and little brain power is needed.

The Complete Digital Meal Planner

Stay organized with The Complete Digital Meal Planner. Create a weekly meal schedule, plan meals, save your favorite recipes, and shop smarter. Reduce stress and enjoy delicious meals with this easy-to-use meal planner. Meal planning made simple!

READ MORE

Every week I will be providing a meal plan in pdf format that you can print or save on an electronic device. Each meal plan will include 5 main dishes with their individual total cooking time and flavor profile, a grocery shopping list, and a link to those recipes. The plan also includes lunch, side, and snack ideas for the week.

Meal Plan – Menu 1

Monday:

Salmon Donburi – Japanese rice bowl with salmon caramelized in teriyaki sauce. Kid friendly and perfect for picky eaters!

Tuesday:

Thai Potato Curry – Creamy yellow coconut curry that’s 100% plant based. This curry is also mild, making it perfect for kids and adults.

Wednesday:

Chicken Piccata – Italian style chicken cutlets lightly breaded and served with a lemon sauce. This is one of my favorite chicken recipes.

Thursday:

Basic Fried Rice – Chinese restaurant style fried rice with eggs and vegetables. Very quick, very easy to make.

Friday:

Lemon Parmesan Fettuccine – A bright and refreshing classic Italian pasta that will satisfy your carb cravings.

DOWNLOAD THE MEAL PLAN

Prepping Ingredients Ahead of Time

Doing a little prep before the work week begins is always a great way to save time in the kitchen after a long day. I do mine on Sundays while listening to my favorites tunes or putting on one of my favorite reality tv shows (a guilty pleasure). This way cooking doesn’t feel like work but more like a relaxing meditation.

Here is how I do my own prep at home:

• I make a list of all the vegetables that need chopping and do as much chopping ahead of time. Especially garlic and onions since many of my recipes use them and they are my least favorite ingredients to chop. I save them separately in storage containers and arrange them neatly in my fridge.
• My husband and I prep all of our morning green juice ingredients and save them in storage containers. This way we can grab a container, dump it in the blender and add water and juice. Quick, easy, and healthy!
• I always have a container of cooked brown rice in the fridge since we eat it so frequently.
• I make salad dressings and stir fry sauces ahead of time, even if they are very simple and quick to make. I never buy store bought since they contain too much sugar and are generally unhealthy.
• Once every other week I make a pot of soup and tell myself there cannot be any leftovers. This forces me to eat healthier and it also saves me time and money (making soup is cheap!).
• I have a weekly menu I refer to so I don’t forget about ingredients that need to be thawed or purchased at the grocery store.
• Speaking of groceries, I like to do mine on a Tuesday or a Wednesday so I can get the freshest ingredients.

Tips for Successful Meal Planning

1. Prep your least favorite part of the meal ahead of time. If it’s chopping onion like it is for me, do it ahead so it doesn’t deter you from cooking dinner. If it’s boiling eggs, boil them ahead for the same reason.
2. Pay attention to what makes you not want to cook or what makes you say “let’s just order takeout”. Is it a specific part of cooking – chopping onions, having to cook rice, etc… – or is it simply because you are too exhausted? Say you already have cooked rice and prepped veggies in your fridge and all you had to do was cook a protein and saute some veggies, would you still avoid cooking or would the process look more appealing?
3. Keep an inventory of what’s about to go bad in your fridge and freezer. This will save you a ton of money! Make two inventory lists: one for the fridge and one for the freezer. The ingredients that are about to expire should be placed at the front of your fridge and freezer – just like grocery stores do! – so they can be used as soon as possible.
4. Try to do to keep your visits to the grocery store to a minimum. Once you have your meal plan for the week ready, make a grocery list of all the ingredients you need. This way you greatly minimize trips to the grocery store (I only need to go once or twice per week).
5. Keep your kitchen clean. This is so important! My husband hated cooking until I showed him that keeping his work area and kitchen sink clean made the world a difference. It creates less chaos around you which in turn creates less chaos in your head. It’s also very easy to keep your counters clean – as soon as you are done using a pot, plate, or bowl, wash it! This way your kitchen sink will remain empty and you won’t feel overwhelmed by the amount of cleaning left to do once you are done cooking. I learned that trick by working in professional kitchens. This is the only way restaurant kitchens can function successfully – by being as tidy as possible.

DOWNLOAD THE MEAL PLAN

Weekly Meal Plan – Menu 1
Pickled Plum.