planning & prep
prep list
this week’s menu
Prepping some ingredients ahead of time makes cooking fast, easy, and fun! Just take an hour each week
to prep up for the 10 recipes. Store everything in airtight containers, label, date, and refrigerate until
you’re ready to make dinner. Detailed prep instructions included.
this week’s prep
meat
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this week’s menu
mains
roasted garlic shrimp n veg
veggie meatza
spanish rubbed salmon
leftovers lettuce wrap
thaw 1 lb medium shrimp
vegetables
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peel and dice 2 sweet potatoes
cut 1 head broccoli into florets
cut 1 pint grape tomatoes in half
slice 1 bunch of green onion
dice 2 medium white onion
clean n chop 1 head red leaf lettuce
clean n chop 1 head green leaf lettuce
clean n chop 1 head of romaine
dice 2 medium green pepper
dice 3 medium red bell pepper
dice 1 medium jalapeno
sides
maple roasted sweet potatoes
tomato cucumber salad
multi-green salad
snack
almond butter stuffed dates
herbs
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mince 8 cloves garlic
http://www.urbanpl8.com/mealplanning/this-weeks-meal-plan
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Page 1 of
recipes
roasted garlic shrimp with broccoli, tomatoes, and mushrooms
roasted shrimp
for the shrimp
1 lbs medium shrimp, peeled**
2 cloves garlic, minced**
1 T olive oil
½ t red pepper flake
salt n pepper
1. Combine the olive oil, sliced garlic, red chili flake, salt n
pepper. Add thawed shrimp and toss to coat and set
aside.
for the broccoli, tomatoes, and mushrooms
roasted veg
1. Heat the oven to 425F. Toss the broccoli florets, grape
tomatoes, and mushrooms in olive oil, garlic, salt, and
pepper. Place in a single layer on a baking sheet and
roast for 15-20 minutes.
1 cup of broccoli, florets**
1 cup grape tomatoes**
1 cup mushrooms**
1 T olive oil
1 cloves garlic, minced**
salt n pepper
2. Move the veg to one side of the pan and add the shrimp.
Roast for 3 minutes keeping an eye on these so they don’t
over cook.
**prepped ahead
3. Remove from the oven and combine saving all the juice
from the pan.
spanish rubbed salmon
blackened salmon
for the salmon
1 ½ lb salmon, skin on
olive oil- enough to coat
2t
½ t smoked paprika
½ t dried thyme
salt n pepper to taste
1. Combine all the seasoning and generously coat the salmon.
2. Heat a pan to high. Add olive oil to coat the pan and sear the
salmon with the skin side down for 5 minutes, flip, and cook to
desired temperature.
3. Remove the skin and plate.
veggie meatza
2 lbs ground beef
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1. Heat oven to 450 F. In your mixing bowl combine the beef, eggs,
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Page 2 of
recipes
2 eggs, beaten
1 red bell pepper, diced**
1 cup sliced mushrooms
1 large tomato, sliced
1/3 cup basil, chopped**
¼ red onion, shaved**
1 t garlic powder
1 t onion powder
1 t dried oregano
2 cups tomato sauce
and spices. Grease a 9 x 11 cookie sheet and flatten the beef until
it is evenly distributed. Use your hands or a rolling pin. Bake for
10 minutes.
2. Prepare your toppings while beef is baking. When it's brown and
crispy, remove and dab excess liquid with apaper towel. Top with
tomato sauce and layer on the vegetables. Cook 5 minutes until
veggies are crispy. Let rest for a few minutes and serve.
**prepped ahead
http://www.urbanpl8.com/recipe/veggie-meatza/
leftover lettuce wrap
for the wrap or bowllovin’ leftovers
1. Heat a sauté pan to medium. Add olive oil to coat the pan and
4 paleo wraps or romaine
leftover vegetables and
proteins
2. Warm the paleo wraps in a 400 F oven directly on the rack for 1
then any vegetables, shrimp, or beef you have leftover.
to 2 minutes. You can also use romaine for the wrap or as a bed
of greens. Assemble and serve.
**prepped ahead
almond butter stuffed medjool dates
4 medjool dates
¼ cup almond butter
1. Slice the dates down the middle and remove the pit. Pinch the
ends of the date to create a pocket or opening.
2. Using a spoon fill with almond butter. Heat for 10 seconds in the
microwave. Yum!
TIP- Dates keep great in the fridge – keep them as a snack every week.
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4 Person Plan
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Page 3 of
recipes
maple roasted sweet potatoes
2 sweet potatoes,
large, peeled, diced**
1 T olive oil
1 t 100% maple syrup
salt n pepper
Heat oven to 400 F. Peel and dice sweet potatoes. Whisk together the olive
oil and maple in a bowl. Add diced sweet potatoes, season, toss, and
spread out in a single layer on a sheet pan. Roast for 30 minutes flipping
over at 15 minutes.
**prepped ahead
TIP- Cook the sweets until browned and crispy at the edges, soft to the touch, but not mushy. If you are
using the sweets as an ingredient, remember to slightly undercook to avoid mushy sweets in your final dish.
http://www.urbanpl8.com/recipe/roasted-maple-sweet-potatoes/
tomato cucumber salad
1 cup cherry tomato
1 cup seedless cucumber, peeled, sliced**
¼ cup red onion, shaved**
2 T apple cider vinegar
1 T honey
1 T extra virgin olive oil
salt n pepper
1. Slice the cucumber lengthwise in half. Remove seeds
and then thinly slice horizontally. Cut the cherry
tomatoes in half through the stem and thinly slice the
red onion
.
2. Whisk together the oil, vinegar, and honey.
Combine all the vegetable and toss with the
vinaigrette.
**prepped ahead
http://www.urbanpl8.com/recipe/cherry-tomato-cucumber-salad/
multi-green salad
½ cup red leaf lettuce, chop
½ cup green leaf, chop**
¾ cup romaine, chop**
¼ cup grape tomato, halved
½ cup green onion, sliced**
2 T favorite vinaigrette
salt n pepper
**prepped ahead
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Chopped all the lettuce and add to a large salad bowl. Prep the
vegetables and add those to the bowl. Toss with vinaigrette and
salt n pepper to taste.
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Page 4 of
recipes
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shopping list
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