A Feed Your Sister Meal Plan for a Nourishing Week
*Disclosure: This post was made in collaboration with FreshDirect and may contain affiliate links. I may earn a small commission when you click on the links at no additional cost to you. I only recommend products I use myself and all opinions expressed here are my own.
As a meal prep coach and personal chef for families, I’m always creating new meal plans! People often ask me for a sample meal plan they can try out. So, I decided to share one of my favorite meal prep combinations with a complete shopping list. A huge shout out to FreshDirect for collaborating with me on this blog post. They make grocery shopping for busy parents and professionals so much easier!
I don’t typically like to prescribe the same meal plan to everyone, because my services are all about customization and I like to keep my clients’ food likes/dislikes in mind. However, I love this meal plan because it has a lot of options and hits various flavor profiles. There’s truly something for everyone and I have even included ways to reuse the components to create new meals so you don’t get bored!
When I’m gathering all of my ingredients for meal prepping, I love using FreshDirect! FreshDirect is an online grocery company that delivers fresh quality ingredients right to your door! Using FreshDirect eliminates long trips to the grocery store searching for every last ingredient. I personally love to save that extra time for cooking and creating moments with loved ones!
FreshDirect currently provides delivery to the greater New York City metropolitan area, with seasonal service to eastern Long Island and the Jersey Shore. You can learn more about FreshDirect’s services here.
Now, onto the meal plan and shopping list!
The Meal Plan
Here’s a quick overview of the meal plan below! This is the exact meal plan I’ll be prepping at Prep & Party on January 22nd! If you want to join us, you can sign up for FREE here.
Meal #1
Turkey Pesto Meatballs served with Rao’s marinara
Roasted cauliflower or broccoli
Penne pasta
Meal #2
Broiled salmon
Roasted Brussels sprouts
Lemon-herbed farro
Meal #3
Kale Farro Salad with tomato and pomegranate
Roasted butternut squash
Chicken - Perfectly Cooked Chicken Breast or Poached & Shredded Chicken
Lemon honey vinaigrette dressing
Meal #4
If you want to follow along with this meal plan, you can print and use the Weekly Meal Planner below! You can also buy my Weekly Meal Planner Notepad here for future meal planning and prepping!
Check out my breakdown of this meal plan below!
Meal #1: Turkey or beef pesto meatballs served with Rao’s Marinara, roasted cauliflower or broccoli, and penne pasta
My turkey pesto meatballs are a tried and true Feed Your Sister recipe! It has minimal ingredients and can easily be adapted if you are following a certain diet by substituting the bread crumbs for flax seed or almond meal or going dairy-free with the pesto.
I love using store-bought pesto, but homemade pesto works great too! If you are not a fan of basil this recipe also works with sun-dried tomato pesto! All you need is four ingredients (plus salt & pepper) and you are all set to go! This recipe is so great for meal prep, plus it’s kid-approved too! Enjoy!
Meal #2: Broiled Salmon Served with roasted Brussels sprouts and lemon-herbed farro
Salmon is one of my favorite proteins to eat during the week because of its omega 3 fatty acids and high protein. Plus, the flavor is so good! It’s super quick to broil before sitting down to dinner and the rest of the ingredients in this meal can be prepped ahead of time during your weekly meal prep session! I love the texture of FreshDirect’s shredded brussels sprouts but you can also roast halves if you prefer.
Leftover salmon can be made into a salmon salad, I usually do either curry salmon salad or pesto salmon salad! (FYI, both of the linked recipes talk about using chicken, you can just replace it with salmon.) Give it a try on toast, in a wrap, or just with some cut up veggies on a snack plate!
Meal #3: Kale farro salad with tomato, pomegranate, roasted butternut squash with chicken and lemon honey vinaigrette dressing
Although this meal is just a salad it is very hearty due to the farro and roasted butternut squash. I love topping it with my Perfectly Cooked Chicken Breast, poached & shredded chicken, grilled shrimp or salmon. If you have some ripe avocado laying around it can be a great addition to your salad too!
Its ingredients are very flexible as well. If you are not a fan of butternut squash use roasted sweet potatoes or carrots. Don’t like Pomegranate seeds? You can substitute raisins, dried cherries or dried cranberries instead. I love this salad for lunch, especially when I work from home! I hope you enjoy it too!
Meal #4: Creamy vegan butternut squash soup
This creamy warming soup is one of my family favorites. It’s super versatile and its flavors can be altered depending on your mood. You can add curry powder for spice or add any random sweet potato or carrots that you have laying around in your fridge - just add it all in! It’s delicious any way you make it! Once it’s all cooked, blending it up gives it that creamy texture without any added ingredients. This soup also freezes well, so make a double batch!
The Shopping List
If you want to shop for items needed to cook this meal plan, please visit this link here to get all of the ingredients you will need! Please be sure not to add all the ingredients to your FreshDirect cart as I have provided you with multiple options of the same ingredient. This will allow you to choose the ingredient that best meets the needs for you and your family.
To help you keep track of the ingredients as you go through the stoppable FreshDirect page, please use this printer-friendly PDF.
A big thank you to FreshDirect for sponsoring this blog post! You can learn more about their services here.
And if you love this meal plan, don’t forget to join me for a FREE Prep & Party on January 22nd where I’ll be making the entire menu! Join us and cook along with me to create the exact meal plan. Sign up for FREE here!
If you like this blog, let us know in the comments below! Cheers, friends!
