Suggested weekly menu
Based on your dietary preferences, we suggest the following
Main Dishes
Roasted Tomato, Chicken, Mozzarella and Rocket Pasta
Rated 5 out of 5 based on 5 customer ratings
Added meal time : 1h 5m
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Roasted Tomato, Chicken, Mozzarella and Rocket Pasta
Recipe adapted from:
Rated 5 out of 5 based on 5 customer ratings
$0.00 Cooking Fee
Serving Size: 9 ounces
Customer submitted recipe from Empower Fitness On-Line Coaching. https://empoweronlinecoaching.com/
https://empoweronlinecoaching.com/
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Ingredients Scale
Adjust the ingredients measurement scale here by changing this number. 10
Instructions
- Cook your chicken in a pan with seasoning of your choice until golden brown.
- Add your cherry tomatoes to a roasting tray with half of the olive oil. Season with salt and pepper. Bake for 25-30 mins at 350 degrees.
- Boil your pasta and then drain the water.
- Once the tomatoes are cooked, add them to the pasta along with a little balsamic vinegar and the rest of the olive oil.
- Shred the cooked chicken with a fork. Tear apart the mozzarella. Combine the shredded chicken with the tomato and pasta mixture along with the mozzarella and rocket. Season with salt and pepper and enjoy!
Cook Times
Active Prep10
Hands-On Cook10
Hands-Off Cook30
Passive0
Total Time50 minutes minutes
Recipe Serving Size10
Ingredients
Ingredients
- 28 ounce cherry tomatoes
- 7 1/2 cup arugula
- 6 1/2 tablespoon extra virgin olive oil
- 12 ounce Tesco reduced fat mozzarella
- 40 ounce boneless skinless chicken breast
- 19 ounce dry pasta
- 5 tablespoon balsamic vinegar
Cooking Tools Required
12-inch skillet, 5-quart saucepot, Colander, Cutting board, Heavy duty rimmed baking sheet, Measuring cups and spoons, Mixing bowls, Oven, parchment paper, Salad spinner, Sharp Knives, Tongs, Top StoveNutrition
Calories: 521kcal | Carbohydrates: 46g | Protein: 41g | Fat: 18g | Saturated Fat: 6g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 9g | Trans Fat: 1g | Cholesterol: 94mg | Sodium: 360mg | Potassium: 806mg | Fiber: 3g | Sugar: 5g | Vitamin A: 942IU | Vitamin C: 22mg | Calcium: 318mg | Iron: 2mg
*No time to shop? For an additional fee, ask the cook to buy the ingredients for you, during checkout.
Parmesan Garlic Chicken Wings
Rated 3 out of 5 based on 3 customer ratings
Added meal time : 1h 5m
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Parmesan Garlic Chicken Wings
Recipe adapted from:
Mayumi Tavalero
Rated 3 out of 5 based on 3 customer ratings
$0.00 Cooking Fee
Serving Size: 9 wings
These chicken wings are perfect for those that don't care for the standard heavy-coated sauced wings. Instead these wings rely on garlic, Parmesan cheese, and a touch of red pepper flakes for a Mediterranean take on an American favorite. Note: This recipe requires 2 baking sheets for 7-10 servings.
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Ingredients Scale
Adjust the ingredients measurement scale here by changing this number. 10
Instructions
- Preheat oven to 425 degrees with oven racks set in upper and lower positions.
- Pat the wings dry with paper towels and place in a large bowl. Add salt, pepper, and avocado oil, tossing well to combine. Place wings on 2 parchment lined baking sheets. Bake for 40 minutes, turning once half way through baking time.
- Meanwhile heat olive oil and butter in a small saute pan over medium heat and when hot add the garlic. Saute for a minute or until the garlic is golden. Add the red pepper flakes and saute an additional 30 seconds. Pour mixture into a large bowl. Add the chopped parsley and the parmesan cheese.
- Remove wings from oven and place in bowl with garlic and parsley. Toss wings to coat evenly. Plate and garnish with additional parmesan cheese if desired.
Cook Times
Active Prep5
Hands-On Cook5
Hands-Off Cook40
Passive0
Total Time50 minutes minutes
Recipe Serving Size10
Ingredients
Ingredients
- 4 pound chicken wing drumettes and wing tips
- 2 teaspoon Kosher salt
- ½ teaspoon freshly ground black pepper
- 2 tablespoon avocado oil
For coating:
- 2 tablespoon extra virgin olive oil
- 2 tablespoon butter
- 8 clove garlic minced
- ¼ teaspoon crushed red pepper
- 2 tablespoon Italian parsley chopped
- ½ cup Parmesan cheese grated
Cooking Tools Required
Cutting board, Heavy duty rimmed baking sheet, Kitchen towels, Mixing bowls, Oven, parchment paper, Sharp KnivesReheating/Serving Instructions
Heat wings in 350 degree oven for 15 minutes.
Nutrition
Calories: 311kcal | Carbohydrates: 1g | Protein: 20g | Fat: 25g | Saturated Fat: 7g | Trans Fat: 1g | Cholesterol: 85mg | Sodium: 638mg | Potassium: 175mg | Fiber: 1g | Sugar: 1g | Vitamin A: 336IU | Vitamin C: 2mg | Calcium: 78mg | Iron: 1mg
*No time to shop? For an additional fee, ask the cook to buy the ingredients for you, during checkout.
Keto Avocados
Rated 0 out of 5
(0 customer reviews)
Added meal time : 0h 32.5m
Do you have allergies or special requests?
Keto Avocados
Recipe adapted from:
Jen Stone
Rated 0 out of 5
(0 customer reviews)
$0.00 Cooking Fee
Serving Size: 6 oz
Keto friendly and packed with delicious nutrition!
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Ingredients Scale
Adjust the ingredients measurement scale here by changing this number. 10
Instructions
- Preheat oven to 400 F
- Cut bacon into lardons
- Heat a skillet over medium high heat
- Cook bacon until desired crispness
- Remove from pan and place bacon on paper towels to soak up extra grease
- Quarter cherry tomatoes
- Chiffonade basil
- Halve avocados and remove pits
- Place avocado halves on baking sheet and remove a little extra flesh to make room for eggs
- Crack an egg in each hole
- Top with toppings of choice
- Bake for 15 minutes or until desired yolk consistency
- Top with fresh herbs
Cook Times
Active Prep5
Hands-On Cook5
Hands-Off Cook15
Passive0
Total Time25 minutes minutes
Recipe Serving Size10
Ingredients
Ingredients
- 5 avocado
- 5 strip bacon
- 8 ounce cherry tomato
- 1 tablespoon fresh basil
- 4 ounce shredded mozzarella cheese or your favorite shredded cheese
- 1 teaspoon Kosher salt
- ¼ teaspoon freshly ground black pepper
- 10 egg
Cooking Tools Required
Baking sheet, Cooling Rack, Cutting board, Kitchen towels, Oven, Saute pan, Sharp Knives, Skillet, Top StoveReheating/Serving Instructions
Serve hot and enjoy! Not recommended to reheat or freeze
Nutrition
Calories: 308kcal | Carbohydrates: 10g | Protein: 12g | Fat: 26g | Saturated Fat: 6g | Cholesterol: 180mg | Sodium: 216mg | Potassium: 628mg | Fiber: 7g | Sugar: 2g | Vitamin A: 572IU | Vitamin C: 15mg | Calcium: 96mg | Iron: 2mg
*No time to shop? For an additional fee, ask the cook to buy the ingredients for you, during checkout.
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Side Dishes
Mashed Parsnips with Irish Butter
Rated 5 out of 5 based on 5 customer ratings
(1 customer review)
Added meal time : 0h 39m
Do you have allergies or special requests?
Mashed Parsnips with Irish Butter
Recipe adapted from:
Mayumi Tavalero
Rated 5 out of 5 based on 5 customer ratings
(1 customer review)
$0.00 Cooking Fee
Serving Size: 3 ounces
Irish butter adds richness to these mashed parsnips. If you normally have mashed potatoes these are a great alternative.
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Ingredients Scale
Adjust the ingredients measurement scale here by changing this number. 10
Instructions
- In a large saucepan add enough water to cover the parsnips by an inch. Add salt and bring to a boil. Turn heat down to medium and cook parsnips until tender, about 20 minutes.
- Drain, and place parsnips back into the saucepan. Using a potato masher or ricer, mash until smooth.
- Stir in the Irish butter. Season with Kosher salt and pepper.
Cook Times
Active Prep5
Hands-On Cook5
Hands-Off Cook20
Passive0
Total Time30 minutes minutes
Recipe Serving Size10
Ingredients
Ingredients
- 2 ½ pound parsnip peeled and cut into 2-inch chunks
- 1 tablespoon Kosher salt
- 5 tablespoon unsalted Irish butter such as Kerrygold
- 1 teaspoon Kosher salt or to taste
- ¼ teaspoon freshly ground black pepper or to taste
Cooking Tools Required
Colander, Cutting board, Potato Masher, SaucepanReheating/Serving Instructions
Heat in microwave, covered on high power until heated through. Stir once halfway through heating time.
Nutrition
Calories: 135kcal | Carbohydrates: 20g | Protein: 1g | Fat: 6g | Saturated Fat: 4g | Cholesterol: 15mg | Sodium: 992mg | Potassium: 425mg | Fiber: 6g | Sugar: 5g | Vitamin A: 175IU | Vitamin C: 19mg | Calcium: 43mg | Iron: 1mg
*No time to shop? For an additional fee, ask the cook to buy the ingredients for you, during checkout.
Jasmine White Rice
Rated 5 out of 5 based on 45 customer ratings
(9 customer reviews)
Added meal time : 0h 32.5m
Do you have allergies or special requests?
Jasmine White Rice
Recipe adapted from:
Jen Stone
Rated 5 out of 5 based on 45 customer ratings
(9 customer reviews)
$0.00 Cooking Fee
Serving Size: 4 oz
An essential side dish that pairs well with many of our flavorful dishes!
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Ingredients Scale
Adjust the ingredients measurement scale here by changing this number. 10
Instructions
- Measure rice into a deep sized pot with a fitted lid
- Rinse rice 2-5 times or until water is clear
- Add water and salt
- Bring to a light boil. You should see bubbles forming on the surface of the water
- Cover pot tightly with lid
- Reduce heat to low
- Simmer rice while covered 12-15 minutes
- After 10 minutes, remove lid
- Use a spoon to make a well in the middle, allowing you to see bottom of pot
- If all or most of water is absorbed continue with next step
- If there still is 1/4 inch of water or more, replace lid and allow to simmer 3-5 minutes more
- When all of water or most of it has been absorbed, replace lid and switch off heat
- Allow pot to sit undisturbed for another 10-15 minutes or when your ready to eat
Cook Times
Active Prep5
Hands-On Cook5
Hands-Off Cook15
Passive0
Total Time25 minutes minutes
Recipe Serving Size10
Ingredients
Ingredients
- 4 cup jasmine white rice
- ¼ teaspoon Kosher salt
- 6 cup water
Cooking Tools Required
Fine-Mesh Strainer, Measuring cups and spoons, Saucepan, Top StoveReheating/Serving Instructions
When ready to eat, fluff rice with fork or chopsticks. Reheat in a pot, 2-3 minutes on high with a couple of tbsp water until desired warmth.
Nutrition
Calories: 270kcal | Carbohydrates: 59g | Protein: 5g | Fat: 1g | Saturated Fat: 1g | Sodium: 69mg | Potassium: 85mg | Fiber: 1g | Sugar: 1g | Calcium: 25mg | Iron: 1mg
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Salads
Asian Inspired Cabbage Salad
Rated 0 out of 5
Added meal time : 0h 39m
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Asian Inspired Cabbage Salad
Recipe adapted from:
Customer
Rated 0 out of 5
$0.00 Cooking Fee
Serving Size: 1 cup
This Asian inspired cabbage salad, with sesame-soy vinaigrette, was submitted by a Foodom customer for their chef to include in their weekly meal prep.
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Ingredients Scale
Adjust the ingredients measurement scale here by changing this number. 10
Instructions
- Place green cabbage in a colander and sprinkle with 2/3 of the salt. Mix well and let stand for about 20 minutes to allow excess moisture to drain. Meanwhile whisk together all the dressing ingredients and set aside. Add remaining salad ingredients to a large bowl. Add the green cabbage, once drained, and toss with dressing. Adjust seasonings.
Cook Times
Active Prep30
Hands-On Cook0
Hands-Off Cook0
Passive0
Total Time30 minutes minutes
Recipe Serving Size10
Ingredients
Ingredients
- 1 head green cabbage large, cut into thin strips, 2-3 inches long
- 1/4 head purple cabbage cut into thin strips, 2-3 inches long
- 3 stalk green onion sliced
- 1 carrot large, julienne
- 2 tablespoon sesame seeds
- 1 tablespoon black sesame seeds
For the dressing:
- 6 tablespoon extra virgin olive oil
- 2 teaspoon sesame oil
- 4 teaspoon rice vinegar
- 2 teaspoon soy sauce
- 1 1/2 teaspoon Kosher salt divided, more or less to taste
Optional:
- 1 teaspoon pomegranate extract
Cooking Tools Required
Colander, Cutting board, Kitchen towels, Measuring cups and spoons, Mixing bowls, Sharp Knives, WhiskNutrition
Calories: 129kcal | Carbohydrates: 8g | Protein: 2g | Fat: 11g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Sodium: 443mg | Potassium: 249mg | Fiber: 3g | Sugar: 4g | Vitamin A: 1378IU | Vitamin C: 46mg | Calcium: 74mg | Iron: 1mg
*No time to shop? For an additional fee, ask the cook to buy the ingredients for you, during checkout.
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Soups
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Snacks
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Appetizers
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