Week three of our 28-day meal prep plan is here (check out the first and second weeks and all the recipes from the plan here), featuring seven satisfying dinner recipes that you can start preparing in advance. From a hearty one-pan chicken pot pie to a lemony pasta dish ready in just 15 minutes, these recipes bring big flavours to the table all week long.
Below are the recipes and groceries you’ll need, plus easy-to-follow meal prep tips to set you up for success throughout the week.
Here are your week 3 recipes:
Monday: Blackened red snapper with spicy Cajun rice
Ready in: 25 min. Serves: 4.
Spice up your Monday night with this recipe that's ready in less than half an hour. Chop your onions and peppers the day before to make your day-of prep work a breeze. Get our blackened red snapper with spicy Cajun rice recipe.
By chopping your veggies on Sunday, you get more time to relax during the week to enjoy eating delicious dinners, like this one. Get our skillet curried shrimp and rice recipe.
Photo, Erik Putz.
Thursday: Saucy Swedish meatballs over egg noodles
For the ultimate wintertime comfort food, turn to this one-pan chicken pot pie made with store-bought puff pastry. Get our skillet chicken pot pie recipe.
Sunday: Green shakshuka
Ready in: 35 min. Serves: 4.
Breakfast for dinner? Yes please. Make the humble egg a staple at your dinner table with this protein-packed take on shakshuka. Get our green shakshuka recipe.
Photo, Erik Putz.
Week 3 Ingredients:
Check your fridge for these leftovers from last week and plan accordingly:
Garlic cloves
Parsley
Mint
Sour cream
Feta
Parmesan
Frozen corn
Linguine
Tomato paste
Vegetable broth
Check your pantry for:
Olive oil
Canola oil
Salt
Pepper
Dijon mustard
Worcestershire sauce
Curry powder
Ground cumin
Ground allspice
Fennel seeds
Dried thyme leaves
All-purpose flour
PRODUCE
1 227-g pkg sliced cremini mushrooms
1 312-g clamshell baby spinach (6 cups)
1 227-g pkg snap peas, trimmed and halved
5 yellow onions
2 green onions
2 heads garlic (11 cloves)
1 lemon
3 cups multicoloured cherry tomatoes
2 zucchini
1 green bell pepper
1 red bell pepper
1 medium yellow potato 1 small bunch kale (4 cups torn leaves)
2 85-g cans smoked oysters, preferably in cottonseed oil
1 136-g jar Cajun seasoning, such as Clubhouse (3 1/2 tbsp)
1 540-mL can green lentils
1 156-mL can tomato paste (4 tbsp)
1 900-mL carton vegetable broth (3 3/4 cups)
1 900-mL carton no-salt beef broth (1 cup)
1 100-g pkg harissa spice blend, such as President’s Choice (1 tbsp)
Sunday Meal Prep Plan
Store everything in resealable containers. Chopped produce should be covered with a damp paper towel, then sealed and refrigerated (to keep from drying out).
Blackened Red Snapper with Spicy Cajun Rice
Chop onion
Chop green bell pepper
Thinly slice green onions
Lemon Linguine with Smoked Oysters
Finely grate parmesan
Zest lemon
Juice lemon
Skillet Curried Shrimp and Rice
Finely chop onion
Finely chop red bell pepper
Saucy Swedish Meatballs over Egg Noodles
Finely chop onion
Stir broth, sour cream, 1 tbsp Dijon, 1 tbsp Worcestershire sauce and 1/4tsp salt
Sheet Pan Harissa Pork Chops
Crumble feta
Skillet Chicken Pot Pie
Finely chop onion
Green Shakshuka
Chop onion
Tear kale leaves trim (if needed) and halve snap peas