Weekly Prep | Week of 10/13
Every Sunday I set aside a few hours to get ahead on meals for the week — something light and fresh for lunches and something cozy and comforting for dinners. This week’s prep combined Mediterranean-inspired flavors with a classic fall comfort meal.
Lunch: Salmon with Garlic & Herb Rice Pilaf + Roasted Mediterranean Veggies
What You’ll Need
2–3 salmon fillets
1 box Near East Garlic & Herb Rice Pilaf
1 small head cauliflower, cut into florets
1 cup cherry or grape tomatoes
½ cup Kalamata olives
1 can (14 oz) artichoke hearts, drained and halved
2 tbsp olive oil
1 tsp dried oregano
Salt and pepper to taste
Lemon wedges (optional, for serving)
How to Make It
Cook the rice: Prepare the Near East Garlic & Herb Rice Pilaf according to package directions. Set aside.
Roast the veggies: Preheat the oven to 400°F. Toss cauliflower, tomatoes, olives, and artichoke hearts with olive oil, oregano, salt, and pepper. Spread on a sheet pan and roast for 25–30 minutes, stirring halfway through, until golden and slightly crisp.
Cook the salmon: While the veggies roast, season the salmon with salt, pepper, and a squeeze of lemon. Bake on a parchment-lined sheet at 400°F for 12–14 minutes, or until it flakes easily with a fork.
Assemble: Divide rice, roasted veggies, and salmon into containers for easy weekday lunches. Optional: finish with a drizzle of lemon juice or olive oil before serving.
Dinner: Pot Roast with Creamy Garlic Cottage Cheese Mashed Potatoes
What You’ll Need
For the Pot Roast:
2–3 lb chuck roast
1 tbsp olive oil
1 onion, chopped
3–4 carrots, chopped
3–4 celery stalks, chopped
3 cloves garlic, minced
2 cups beef broth
2–3 sprigs fresh thyme
Salt and pepper to taste
For the Mashed Potatoes:
2 lbs russet or Yukon gold potatoes, cubed
½ cup cottage cheese (blended until smooth)
2 cloves garlic, minced or roasted
Salt and black pepper to taste
How to Make It
Sear the roast: Heat olive oil in a large pot or Dutch oven over medium-high heat. Season the roast with salt and pepper, then sear for 2–3 minutes per side until browned. Remove and set aside.
Sauté the veggies: Add onion, carrots, celery, and garlic to the pot and cook for 3–4 minutes until fragrant.
Simmer: Pour in the beef broth, add the fresh thyme, and return the roast to the pot. Bring to a gentle simmer, cover, and cook on low for 3–3½ hours, until the meat is tender and easily pulled apart with a fork.
Make the mashed potatoes: While the roast finishes, boil potatoes in salted water until tender, about 15 minutes. Drain and mash with blended cottage cheese, garlic, salt, and black pepper until creamy and smooth.
Serve: Spoon the pot roast and vegetables over the mashed potatoes and ladle a bit of the broth on top.
Grocery List
Produce
1 small head cauliflower
1 cup cherry or grape tomatoes
1 lemon
1 onion
3–4 carrots
3–4 celery stalks
5 cloves garlic
2–3 sprigs fresh thyme
2 lbs russet or Yukon gold potatoes
Protein & Dairy
2–3 salmon fillets
2–3 lb chuck roast
½ cup cottage cheese
Pantry
1 box Near East Garlic & Herb Rice Pilaf
½ cup Kalamata olives
1 can artichoke hearts
Olive oil
Dried oregano
Beef broth
Salt and pepper
Prep time: ~2 hours
Budget: Under $100
