Weekend Meal Prep Sheet — Week of Oct 17

Optional prep session — the same prep from the podcast. Check off each task as you finish it. Prep is never required; it just makes the week easier.

Cook ahead on Saturday/Sunday (about 1–1.5 hours)

Cook a big batch of rice and quinoa; portion into containers for the tofu bowls, pesto chicken, and breakfast fried rice. Assemble the baked ziti fully and refrigerate unbaked — it goes straight into the oven on Tuesday. Prep the shepherd’s pie filling and cauliflower mash separately; assemble and bake Thursday. Hard-boil a few extra eggs for snacks and to speed up the cottage cheese toast. Wash and chop all peppers, onions, zucchini, and cabbage; store in sealed containers.

Storage

Cooked grains, ziti, shepherd’s pie, and pesto chicken keep 3–4 days refrigerated in airtight containers. Keep slaw, crema, and avocado separate until taco night so nothing goes soggy. Shakshuka sauce (without eggs) freezes well for up to a month.

Reheating

Reheat grains and casseroles with a splash of water, covered, so they stay moist. French toast and quesadillas re-crisp best in a dry pan or air fryer, not the microwave. Fish tacos and the stuffed chicken are best eaten fresh — cook those the day of.

🧊 Weekend Meal Prep Sheet — Week of Oct 17

Cook ahead on Saturday/Sunday (about 1–1.5 hours)

Storage

Reheating