Everyday Food: One day of prep, five days of meals

Posted Wednesday, Mar. 05, 2014  comments  Print Reprints

The shopping list


• 3 garlic cloves

• 1/2 pound snap peas

• 1 1/2 pounds carrots

• 5 medium fennel bulbs

• 1 bunch celery

• 1 bunch radishes

• 4 medium bunches arugula

• 1 bunch parsley

• 1 bunch mint

• 3 lemons

• 2 oranges


• 4 ounces ricotta

• 4 ounces fresh goat cheese

• 2 ounces Parmesan

• 4 large eggs


• 1 1/4 pounds skirt steak

• 2 pounds boneless pork loin roast

• 1/4 pound thinly sliced prosciutto (optional)

• 1 pound medium shrimp, peeled and deveined


• Oils: extra-virgin olive, vegetable

• Vinegars: balsamic, white-wine

• 2/3 cup low-sodium chicken broth

• 1 1/2 cups long-grain white rice

• Dijon mustard


• 3/4 pound penne rigate

• 1/2 cup dried green lentils

• 1/2 cup dried apricots

• 2 ounces sliced almonds

• 1/2 loaf country bread

• Red-pepper flakes

Ground coriander

Monday: Shrimp and penne with spring herb pesto

Serves 4

• Coarse salt and ground pepper

• 3/4 pound penne rigate

• 1 pound medium shrimp, peeled and deveined

• 1/2 pound snap peas (3 cups)

• 1/2 cup spring herb pesto (see recipe in Prep instructions)

• 4 ounces ricotta (1/2 cup)

• Grated Parmesan and extra-virgin olive oil, for serving (optional)

1. In a large pot of boiling salted water, cook pasta according to package instructions. In last 3 minutes of cooking, add shrimp and snap peas and cook until shrimp are opaque throughout and peas are bright green. Reserve 1/2 cup pasta water; drain pasta mixture and return to pot.

2. Add pesto and toss to coat, adding enough pasta water to create a thin sauce that coats pasta. Top with ricotta. If desired, drizzle with oil and sprinkle with Parmesan.

Nutritional analysis per serving: 691 calories, 25 grams fat (5 grams saturated fat), 71 grams carbohydrates, 41 grams protein, 5 grams fiber, 32 percent of calories from fat.

Tuesday: Pork loin with carrots, fennel and lemons

Serves 4

• Prepped carrots and fennel

• 3 lemons, halved

• 1 tablespoon extra-virgin olive oil

• Coarse salt and ground pepper

• 2 pounds boneless pork loin roast, tied at 1-inch intervals

• 1 teaspoon ground coriander

1. Preheat oven to 425 degrees. On a rimmed baking sheet, toss together carrots, fennel, lemons and oil. Season with salt and pepper, arrange in a single layer and roast 25 minutes. Remove sheet from oven and stir; place pork in center of sheet, sprinkle with coriander and season with salt and pepper. Roast until vegetables are tender and pork is browned and cooked through (an instant-read thermometer inserted into center should read 145 degrees), about 30 to 35 minutes.

2. Tent pork with foil and let rest 15 minutes. Reserve 3 cups vegetables in an airtight container for Thursday. Slice pork and serve with lemons and remaining vegetables.

Nutritional analysis per serving: 548 calories, 29 grams fat (10 grams saturated fat), 27 grams carbohydrates, 50 grams protein, 11 grams fiber, 48 percent of calories from fat.

Wednesday: Marinated skirt steak with apricot-arugula rice

Serves 4

• Marinated steak

• Coarse salt and ground pepper

• 1/4 cup fresh orange juice, plus orange wedges for serving

• 4 cups cooked long-grain rice

• 2/3 cup low-sodium chicken broth

• 1/2 cup dried apricots, chopped

• 1 teaspoon white-wine vinegar

• 2 cups prepped arugula, roughly chopped

1. Heat a large skillet over medium-high. Remove steak from marinade and shake to remove excess; season with salt and pepper and cook until medium, about 4 minutes per side (work in batches, if necessary). Add juice and swirl pan to pick up browned bits from bottom. Transfer steak and juice to a plate and tent with foil. Let rest 10 minutes; thinly slice against the grain.

2. Wipe pan clean and add rice, broth, apricots and vinegar. Cook over medium-high heat until rice is warmed through and liquid is absorbed. Season with salt and pepper, remove from heat and stir in arugula. Divide among four bowls, top with steak and serve with orange wedges.

Nutritional analysis per serving: 668 calories, 19 grams fat (6 grams saturated fat), 76 grams carbohydrates, 45 grams protein, 3 grams fiber, 25 percent of calories from fat.

Thursday: Roasted vegetable salad with lentils

Serves 4

• 3 cups reserved roasted vegetables

• 8 cups prepped arugula, trimmed

• 1 1/2 cups cooked green lentils, drained

• 4 ounces fresh goat cheese, crumbled (1 cup)

• 2 tablespoons balsamic vinegar

• 3 tablespoons extra-virgin olive oil

• Coarse salt and ground pepper

1. Preheat oven to 350 degrees. Arrange roasted vegetables in a single layer on a rimmed baking sheet and bake until warmed through, about 8 to 10 minutes.

2. Arrange arugula on a platter and top with vegetables, lentils and cheese. Drizzle with vinegar and oil and season with salt and pepper.

Nutritional analysis per serving: 365 calories, 20 grams fat (6 grams saturated fat), 36 grams carbohydrates, 15 grams protein, 11 grams fiber, 49 percent of calories from fat.

Friday: Open-faced egg sandwiches with celery-and-radish salad

Serves 4

• 2 teaspoons Dijon mustard

• 1 tablespoon white-wine vinegar

• 3 tablespoons extra-virgin olive oil, plus more for serving

• 6 celery stalks, thinly sliced

• 1 bunch radishes, thinly sliced

• Coarse salt and ground pepper

• 1/2 cup spring herb pesto (see recipe in Prep instructions)

• 4 thick slices country-style bread, toasted

• 1/4 pound thinly sliced prosciutto (optional)

• 4 hard-cooked large eggs, peeled and thinly sliced

• 1 ounce Parmesan, shaved (1/4 cup)

1. In a medium bowl, whisk together mustard, vinegar and oil. Add celery and radishes, toss, and season with salt and pepper.

2. Spread pesto on bread and top with prosciutto, if using, eggs and Parmesan. Drizzle with oil, sprinkle with pepper and serve with salad.

Nutritional analysis per serving (without prosciutto): 495 calories, 36 grams fat (7 grams saturated fat), 26 grams carbohydrates, 16 grams protein, 5 grams fiber, 65 percent of calories from fat.

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Save some time on Sunday to prep, and you’ll be set up for fast meals, Monday through Friday.


Make spring herb pesto

In a food processor, process 1 bunch parsley, large stems removed, 1/2 bunch mint, stems removed, 1/2 cup toasted sliced almonds and 1/2 cup extra-virgin olive oil until smooth. To store, refrigerate pesto in an airtight container, up to 5 days.

Marinate steak

In a zip-top bag, combine 1 tablespoon grated orange zest (refrigerate zested orange for later in the week), 1 garlic clove, minced, 1/2 teaspoon red-pepper flakes, 1/4 cup vegetable oil and 1 1/4 pounds skirt steak, cut into 4 pieces. Seal and shake bag to evenly coat steak. Marinate at least 8 hours (or up to 4 days).

Make rice

Cook 1 1/2 cups long-grain white rice according to package directions. To store, let cool, then refrigerate in an airtight container, up to 5 days.

Cook lentils

In a medium saucepan, bring 1 1/2 cups dried green lentils, 2 garlic cloves, thinly sliced, and 2 cups water to a boil over high heat. Reduce heat and simmer until lentils are tender, about 25 minutes. Season with coarse salt and ground pepper and let cool. To store, refrigerate lentils in cooking liquid in an airtight container, up to 5 days.

Prep vegetables

Trim, wash and dry 4 medium bunches arugula, wrap in damp paper towels and store in zip-top bags, up to 4 days. Cut 1 1/2 pounds carrots into 3-inch pieces and cut 5 medium fennel bulbs into 1-inch wedges. Refrigerate separately in zip-top bags, up to 3 days.

Everyday Food magazine offers quick, healthy solutions for everyday meals from the kitchens of Martha Stewart Living. For more recipes and additional tips, visit Questions or comments about the column should be sent to:

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