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
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Roasted Sweet Potato & Brussels Sprouts Salad
Rated 5 out of 5 based on 5 customer ratings
Added meal time : 1h 18m
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Roasted Sweet Potato & Brussels Sprouts Salad
Rated 5 out of 5 based on 5 customer ratings
$0.00 Cooking Fee
Serving Size: 2 cups
Vegetables are roasted, mixed with lentils, and tossed with a tahini-maple dressing, then served over fresh spinach.
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Ingredients Scale
Adjust the ingredients measurement scale here by changing this number. 10
Instructions
- Preheat the oven to 425oF (218oC). Line a large baking sheet with parchment paper.
- Combine the diced sweet potato and brussels sprouts in a bowl. Add olive oil and season with sea salt and black pepper to taste. Toss well then spread across the baking sheet. Bake in the oven for 30 minutes or until both vegetables are cooked through and starting to brown.
- Meanwhile cook the lentils according to package directions.
- While the vegetables and lentils cook, combine the tahini, maple syrup, water, cayenne pepper and sea salt in a jar. Seal with a lid and shake well to mix. Set aside.
- Remove the roasted vegetables from the oven and place back in the mixing bowl. Add in the lentils. Mix well.
- Divide spinach between bowls. Top with lentils and roasted vegetable mix. Drizzle with desired amount of dressing. Enjoy!
Notes
No Brussels Sprouts
Use broccoli instead.
No Lentils
Use your choice of protein. Chickpeas, grilled chicken or ground meat work well.
Use broccoli instead.
No Lentils
Use your choice of protein. Chickpeas, grilled chicken or ground meat work well.
Cook Times
Active Prep30
Hands-On Cook0
Hands-Off Cook30
Passive0
Total Time1 hour hour
Recipe Serving Size10
Ingredients
Ingredients
- 5 each sweet potato medium. peeled and diced into 1 inch cubes
- 10 cup Brussels sprouts washed and halved
- 7 1/2 teaspoon extra virgin olive oil
- 1 1/2 teaspoon sea salt
- 1/2 teaspoon freshly ground black pepper
For the salad:
- 2 1/2 cup lentils cooked accrding to package directions
- 20 cup baby spinach chopped
For the dressing:
- 10 tablespoon tahini paste
- 7 1/2 teaspoon maple syrup
- 10 tablespoon water warm
- 1 1/2 teaspoon cayenne pepper optional and more or less to taste
- 1/3 teaspoon sea salt
Cooking Tools Required
Baking sheet, Colander, Cutting board, jar with lid, Kitchen towels, Measuring cups and spoons, Mixing bowls, Mixing spoon, Oven, parchment paper, Peeler, Saucepan with lid, Sharp KnivesNutrition
Calories: 618kcal | Carbohydrates: 97g | Protein: 34g | Fat: 13g | Saturated Fat: 2g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 5g | Sodium: 570mg | Potassium: 2063mg | Fiber: 38g | Sugar: 12g | Vitamin A: 22494IU | Vitamin C: 99mg | Calcium: 213mg | Iron: 12mg
*No time to shop? For an additional fee, ask the cook to buy the ingredients for you, during checkout.
Cheesy Potato and Chive Frittata
Rated 0 out of 5
Added meal time : 0h 32.5m
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Cheesy Potato and Chive Frittata
Recipe adapted from:
Mayumi Tavalero
Rated 0 out of 5
$0.00 Cooking Fee
Serving Size: 6 ounces
This Italian version of an omelette makes for a great breakfast or brunch, plus it's freezer friendly so any leftovers can be saved for when you need to grab a quick meal.
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Ingredients Scale
Adjust the ingredients measurement scale here by changing this number. 8
Instructions
- Preheat oven to 375 degrees. In a large bowl beat together the eggs, salt, and pepper. Stir in the cheese and chives. Set aside.
- Heat a large non-stick, oven-proof skillet over medium heat and add the butter. When butter has melted add the sliced onion. Saute for several minutes until the onions are translucent and golden brown.
- Add the potatoes, seasoning with salt and pepper. Cook for an additional minute, then distribute the mixture evenly across the bottom of the pan.
- Pour in the egg mixture and let it cook for about a minute to set the edges.
- Place skillet in the oven and cook for 10 minutes, or until eggs are set but not overly brown on top.
- Slide the frittata out of the pan and onto a cutting board. Using a serrated knife, slice into 8 equal wedges.
Cook Times
Active Prep5
Hands-On Cook10
Hands-Off Cook10
Passive0
Total Time25 minutes minutes
Recipe Serving Size8
Ingredients
Ingredients
- 12 egg large
- 1 ½ teaspoon Kosher salt
- ½ teaspoon freshly ground black pepper
- ¾ cup cheddar cheese grated
- ¼ cup fresh chive finely chopped
- 2 tablespoon butter
- 1 onion small, thinly sliced
- 1 ½ cup frozen hash brown potato slightly thawed
Cooking Tools Required
Measuring cups and spoons, Mixing bowls, Mixing spoon, Saute panReheating/Serving Instructions
Reheat in a 350 degree oven for 15 minutes or until heated through.
Nutrition
Calories: 201kcal | Carbohydrates: 9g | Protein: 12g | Fat: 13g | Saturated Fat: 6g | Trans Fat: 1g | Cholesterol: 264mg | Sodium: 630mg | Potassium: 240mg | Fiber: 1g | Sugar: 1g | Vitamin A: 605IU | Vitamin C: 5mg | Calcium: 123mg | Iron: 2mg
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Side Dishes
Vegetable Quinoa
Rated 0 out of 5
Added meal time : 0h 39m
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Vegetable Quinoa
Recipe adapted from:
Customer
Rated 0 out of 5
$0.00 Cooking Fee
Serving Size: 1 cup
In this customer submitted recipe, sauteed onions, carrots, and zucchini are cooked with the quinoa for extra flavor and nutrition.
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Ingredients Scale
Adjust the ingredients measurement scale here by changing this number. 10
Instructions
- Heat olive oil in a large saucepan over medium heat. Add the onion and sauté until softened.
- Add the carrot and zucchini, sauteing for several more minutes.
- Add the quinoa, water, and salt; bring to a boil. Reduce the heat to a simmer and cook for 15 minutes.
Cook Times
Active Prep15
Hands-On Cook0
Hands-Off Cook15
Passive0
Total Time30 minutes minutes
Recipe Serving Size10
Ingredients
Ingredients
- 2 tablespoon extra virgin olive oil
- 2 onion chopped
- 2 cup quinoa thoroughly rinsed and drained
- 2 carrot medium, coarsely grated
- 2 zucchini mediium, coarsely grated
- 3 cup water
- 1 1/2 teaspoon Kosher salt
Cooking Tools Required
Cutting board, Fine-Mesh Strainer, Kitchen towels, Measuring cups and spoons, Saucepan with lid, Sharp Knives, Spatula, Top StoveReheating/Serving Instructions
Heat in the microwave on medium-high power until heated through.
Nutrition
Calories: 170kcal | Carbohydrates: 26g | Protein: 6g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 367mg | Potassium: 365mg | Fiber: 3g | Sugar: 2g | Vitamin A: 2122IU | Vitamin C: 9mg | Calcium: 34mg | Iron: 2mg
*No time to shop? For an additional fee, ask the cook to buy the ingredients for you, during checkout.
Classic Macaroni Salad
Rated 0 out of 5
Added meal time : 0h 35.1m
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Classic Macaroni Salad
Recipe adapted from:
Rated 0 out of 5
$0.00 Cooking Fee
Serving Size: 1 cup
This classic macaroni salad is made with celery, red pepper, and onion. It's dressed in a simple, creamy mayo-based dressing, this is guaranteed to be a hit at every cookout and potluck this year!
https://sugarspunrun.com/macaroni-salad/#recipe
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https://sugarspunrun.com/macaroni-salad/#recipe
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Ingredients Scale
Adjust the ingredients measurement scale here by changing this number. 10
Instructions
- Hard boil eggs and cool before peeling and chopping
- Cook macaroni pasta and immediately rinse under cold water until cooled and set aside
- In large bowl combine macaroni, diced pickles, red bell pepper, celery, red onion and eggs
- In separate bowl mix all dressing ingredients thoroughly until smooth
- Pour dressing over salad and mix to coat pasta evenly
Cook Times
Active Prep15
Hands-On Cook7
Hands-Off Cook0
Passive5
Total Time27 minutes minutes
Recipe Serving Size10
Ingredients
Ingredients
- 16 ounce elbow macaroni cooked according to package directions
- 1 cup sweet pickle diced
- 2 red bell pepper diced
- 2/3 cup celery diced
- 2/3 cup red onion diced
- 3 egg hard-boiled
For the dressing:
- 1 1/2 cup mayonnaise
- 1/2 cup sour cream
- 3 1/2 tablespoon sweet pickle juice
- 2 tablespoon red wine vinegar
- 2 tablespoon granulated sugar
- 3 1/2 teaspoon Dijon mustard
- 1/2 teaspoon Kosher salt
- 1/2 teaspoon freshly ground black pepper
- 1/2 teaspoon crushed red pepper
- 1/2 teaspoon garlic powder
Cooking Tools Required
Colander, Cutting board, Kitchen towels, Measuring cups and spoons, Mixing bowls, Mixing spoon, Plastic food wrap, Sharp Knives, Top Stove, WhiskReheating/Serving Instructions
Serve cold
Nutrition
Calories: 477kcal | Carbohydrates: 44g | Protein: 9g | Fat: 30g | Saturated Fat: 6g | Polyunsaturated Fat: 16g | Monounsaturated Fat: 7g | Trans Fat: 1g | Cholesterol: 70mg | Sodium: 530mg | Potassium: 248mg | Fiber: 3g | Sugar: 9g | Vitamin A: 1089IU | Vitamin C: 32mg | Calcium: 50mg | 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
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