WEEKLY MEAL PREP GUIDE
Check OUt these videos for Meal Prep Inspiration
Grilled Dish
Let's save dishes and grill everything!
Steak Salad
Let's make a steak salad with leftover steak!
Chicken Salad
Let's make a chicken salad with leftover chicken!
Check OUt these videos for Meal Prep Inspiration
Quick Snack
Let's use something from the market bag for a quick snack!
Fish Dish
It's that easy!
Chicken Grain Bowl
The options are endless!
DELIVEREd monday november 24th
Grains
quinoa
almond + herb
black rice
ginger, sesame, honey
bulgur wheat
olives, red onion, cucumber
All grains are fully cooked, seasoned, and ready to eat. They are delicious: chilled, at room temperature or warmed (at 350 convection using a covered, oven safe dish).
Greens
market mix
romaine
cabbage mix
Market Vegetables*
*if you ever have vinaigrettes leftover from the previous week, you can use it to marinated your vegetables before grilling/oven roasting!
brussels sprouts - iacopi farms
- oven roast: peel away and discard outer leaves, then either keep them whole or cut them in half, toss with olive oil, salt and pepper, and roast at 450 for 5-10 minutes until a nice and char and caramelization is achieved
- bonus points/fun way for kids to help: peel off and discard the outer leaves, then continue to peel each petal off layer by layer (good project for the kiddos!), season with salt and pepper, and saute the petals like you would spinach, for 2-3 minutes over high heat in a thin layer of oil
carrots - mcginnis ranch
- snack: enjoy carrots raw, dipped in either sauce
- raw: dice and add to salads and grain bowls
- oven roast: toss carrots (whole or cut into smaller pieces) in olive oil, salt, and other desired seasoning, and place in a thin layer on a baking sheet. bake at 425 convection for 10-12 minutes until lightly caramelized/charred
- grill (our favorite method): toss carrots in olive oil, salt, and any other desired seasoning, and place on a hot grill (moving around as they char) for about 5-8 minutes
*Market vegetables should always be washed before eating.
Market Fruits*
pomegranate - tory farms
- prep: there are two methods we suggest to clean a pomegranate-cut the pomegranate in half horizontally. Hold the pomegranate half (cut side facing your palm) over a large bowl filled with water (we would suggest doing this in the sink). Use a wooden spoon or rubber spatula to whack the back of the pomegranate until the seeds fall out and into the water. Continue to hit until all or most of the seeds come out. The pithy white parts will float to the top of the water, and you can scoop those out. Drain the pomegranate seeds and dry on a paper towel.
- prep: another method is to lightly score around the stem of the pomegranate, and remove the red skin. This should expose the white membranes within the pomegranate. Then, take a knife and more deeply score the pomegranate while following the direction of the white membrane lines you see. After scoring through the red skin, you should be able to pull apart the wedges with your hands. You can snack on those wedges themselves (like an orange wedge), or you can use your fingers to loosen the seeds out of the pith
- enjoy the seeds on their own, or add to salads and grain bowls
fuyu persimmons - k&j orchards
- enjoy whole as a snack
- dice/slice for salads and grain bowls
gala apples - devato orchards
- enjoy whole as a snack
- dice/slice for salads and grain bowls
flavor queen pluots - tory farms
- enjoy whole as a snack
- raw: dice or slice for salads or grain bowls
- grill: cut in half and quickly grill until slightly charred. slice or dice, and add to salads or grain bowls
*Market fruit should always be washed before eating.
Proteins
*a note on our weekly deliveries from monterey fish!
the fish delivered to you is handed to us fresh on monday morning (it's the last thing we add to your meal prep bundle). since monterey fish is a direct supplier working with boats as they come in with fresh seafood, this means thats the fish is almost always a few days fresher than if you purchased it at the grocery store. this means that it will typically remain fresh for a few days!
if you are not sure that you'll get to your fish while still fresh, freezing is always an option. if you want to make sure it is still fresh, do what chefs do! a quick smell test. if the fish smells fresh and clean, that's your best indicator.
long story short: seafood from monterey fish will typically stay fresh until at least wednesday or thursday, otherwise it will always freeze well!
brick chicken - olivier's butchery
lemon chili *contains light salt*
- oven roast: season chicken with a touch of additional salt, place on a sheet pan with a thin layer of oil, roast at 425 convection for about 25 minutes, let rest for 5 minutes, and serve
chicken breast - olivier's butchery
lemon chili*contains light salt*
- oven roast: season the chicken with a touch of additional salt, place on a sheet pan with a thing layer of oil, roast at 425 convection for 15-20 minutes (depending on size of breasts), let rest for 5 minutes, and serve
- pan roast: pat the skin of the chicken dry with a paper towel. Season the chicken with a touch of additional salt. Get a large saute pan very hot, then add a thin layer of oil, carefully add the chicken breast skin side down to the pan. Turn the flame to medium, and continue to cook the chicken breasts until the skin is a delicious golden brown, and the breast is at least 2/3 cooked. Flip the breast over, and either continue cooking in the saute pan for about 5 minutes, or transfer to a sheet pan and finish cooking in a 400F oven for about 10 minutes. Let rest for 5 minutes before serving
hanger steak - olivier's butchery
thyme, olive oil *contains light salt
- pan sear: heat a sauté pan over high heat with a thin layer of oil,. carefully add steak and turn heat to medium-high. sear each side for 2-3 minutes (or to desired doneness). let rest for 5 minutes before serving.
- grill: grill on high for 2-3 minutes per side (or to desired doneness). let rest for 5 minutes before serving.
halibut - monterey fish co.
- oven roast: season halibut with salt and desired spices, place on a sheet pan with a thin layer of oil, and bake at 400 convection until desired doneness in achieved (depends on thickness of piece and personal preference), about 6-12 minutes
- pan sear: season halibut with salt and desired spices, heat saute pan with a thin layer of oil, carefully add fish to the pan and sear on medium-high heat for 3-4 minutes (until a golden crust is achieved on one side), then flip and saute the other side for an additional 1-2 minutes, or to desired doneness
- finish with a squeeze of lemon
*one of our favorite fish seasonings is equal parts cumin, coriander, paprika, onion powder, and garlic powder. Rub your fish with oil, and sprinkle with this mixture prior to cooking.
Vinaigrettes*
champagne vinaigrette
tamarind vinaigrette
spicy apricot vinaigrette
vinaigrettes:
- dress greens for salads
- toss into a grain bowl
- drizzle over roasted/grilled market vegetables
*for all of our sauces and dressings, we always recommend allowing them to come to room temperature (aka temper!) and shaking well before serving for best taste and texture.
**Nick+Marissa tip: toss any vegetables from your market bag with some vinaigrette before roasting in the oven for added flavor!
Sauces*
romesco
- dip: for raw market vegetables, crackers or bread
- sauce: dollop on salads, grain bowls, over cooked proteins, over roasted/grilled vegetables.
green tehina
- snack: enjoy as a dip for raw market vegetables or crackers!
- sauce: salads, grain bowls, over cooked proteins, over roasted/grilled vegetables.
*with all of our sauces and dressings, we always recommend allowing them to come to room temperature (aka temper!) before serving for best taste and texture.
Garnishes
for finishing all of your creations like a pro!
marissa's crunchy mix*
*may contain nuts, sesame & wheat
lemon wedges
mixed microgreens
Nick & Marissa's Picks
1. market mix with tamarind vinaigrette + sliced fuyu persimmon + pomegranate seeds + sliced pluot + marissa's crunch mix
2. roasted chicken + quinoa + roasted brussels + sliced apple + a squeeze of lemon + a big spoonful of romesco + micros
3. roasted chicken + 1/2 bulgur wheat 1/2 romaine with champagne vinaigrette + roasted carrots + a squeeze of lemon + a big spoonful of romesco
4. oven roasted halibut + black rice + roasted brussels sprouts + pomegranate seeds + a squeeze of lemon + a big spoonful of green tehina + micros + marissa's crunch mix
5. grilled hanger steak + cabbage mix with spicy apricot vinaigrette + roasted brussels + grilled carrots + sliced pluots + a big spoonful of green tehina + micros + marissa's crunch mix
DELIVEREd monday november 17th
Grains
jasmine rice
coconut
couscous
moroccan spiced
braised beans
bell pepper + roasted eggplant
All grains are fully cooked, seasoned, and ready to eat. They are delicious: chilled, at room temperature or warmed (at 350 convection using a covered, oven safe dish).
Greens
market mix
arugula
chicories
Market Vegetables*
*if you ever have vinaigrettes leftover from the previous week, you can use it to marinated your vegetables before grilling/oven roasting!
honey nut squash - lonely mountain farm
- oven roast: the skin is edible, so no need to peel. Half the squash lengthwise, and scoop out the pulp/seeds. Drizzle with olive oil, and sprinkle with salt, (feel free to put a knob of butter in each cavity) and season with your favorite combination of spices. (ex: cinnamon/nutmeg/allspice, cumin/corriander/oregano, chili flake/garlic/maple syrup). Bake at 425 until tender, 20-30 minutes.
- dice and roast: peel the squash, cut lengthwise, and scoop out the seeds/pulp. Cut into bite sized or larger pieces. Toss with oil and your favorite spices, and spread on a sheet pan. Bake at 425 until tender, 20-30 minutes.
- puree: Half the squash lengthwise, and scoop out the pulp/seeds. Drizzle with olive oil, and sprinkle with salt, (feel free to put a knob of butter in each cavity) and season with your favorite combination of spices. (ex: cinnamon/nutmeg/allspice, cumin/corriander/oregano, chili flake/garlic/maple syrup). Bake at 425 until tender, 20-30 minutes. Scoop out the squash from the skin, and mash with a potato masher, ricer, or food mill to make a squash puree
carrots - mcginnis ranch
- snack: enjoy carrots raw, dipped in either sauce
- raw: dice and add to salads and grain bowls
- oven roast: toss carrots (whole or cut into smaller pieces) in olive oil, salt, and other desired seasoning, and place in a thin layer on a baking sheet. bake at 425 convection for 10-12 minutes until lightly caramelized/charred
- grill (our favorite method): toss carrots in olive oil, salt, and any other desired seasoning, and place on a hot grill (moving around as they char) for about 5-8 minutes
broccoli crown- dirty girl produce
- snack: trim off ends, cut into quarters through the core, and keep cutting into smaller florets; dip into either sauce
- raw: trim off ends, cut into quarters through the core, and keep cutting into smaller florets; add to salads & grain bowls
- oven roasted (broccoli steaks): trim off ends, cut in half making two large "steaks;" place on a sheet pan, drizzle with olive oil, season with salt and any desired herbs/spices; roast at 450 convection until golden brown/cooked through, about 15-20 minutes (check by poking the core with a fork or knife; it should be tender); if it starts to get too charred in the oven while cooking, feel free to flip the steaks halfway through or cover with tin foil until done
- oven roasted (florets): trim off ends, cut into quarters through the core and keep cutting into smaller florets; toss with olive oil, salt and any desired herbs/spices, and spread onto a sheet pan in a single layer; roast at 450 convection until golden brown (5-10 minutes); finish with a squeeze of fresh lemon
*Market vegetables should always be washed before eating.
Market Fruits*
pineapple guavas - lonely mountain farm
- snack: peel the dark green skin with a peeler, and enjoy whole, or slice, as a snack. You can also scoop out the inside with a spoon, and enjoy that way
- dice/slice: peel and slice for salads and grain bowls
fuyu persimmons - k&j orchards
- enjoy whole as a snack
- dice/slice for salads and grain bowls
pink lady apples - k&j orchards
- enjoy whole as a snack
- dice/slice for salads and grain bowls
*Market fruit should always be washed before eating.
Proteins
*a note on our weekly deliveries from monterey fish!
the fish delivered to you is handed to us fresh on monday morning (it's the last thing we add to your meal prep bundle). since monterey fish is a direct supplier working with boats as they come in with fresh seafood, this means thats the fish is almost always a few days fresher than if you purchased it at the grocery store. this means that it will typically remain fresh for a few days!
if you are not sure that you'll get to your fish while still fresh, freezing is always an option. if you want to make sure it is still fresh, do what chefs do! a quick smell test. if the fish smells fresh and clean, that's your best indicator.
long story short: seafood from monterey fish will typically stay fresh until at least wednesday or thursday, otherwise it will always freeze well!
brick chicken - olivier's butchery
herbs de provence *contains light salt*
- oven roast: season chicken with a touch of additional salt, place on a sheet pan with a thin layer of oil, roast at 425 convection for about 25 minutes, let rest for 5 minutes, and serve
chicken breast - olivier's butchery
herbs de provence*contains light salt*
- oven roast: season the chicken with a touch of additional salt, place on a sheet pan with a thing layer of oil, roast at 425 convection for 15-20 minutes (depending on size of breasts), let rest for 5 minutes, and serve
- pan roast: pat the skin of the chicken dry with a paper towel. Season the chicken with a touch of additional salt. Get a large saute pan very hot, then add a thin layer of oil, carefully add the chicken breast skin side down to the pan. Turn the flame to medium, and continue to cook the chicken breasts until the skin is a delicious golden brown, and the breast is at least 2/3 cooked. Flip the breast over, and either continue cooking in the saute pan for about 5 minutes, or transfer to a sheet pan and finish cooking in a 400F oven for about 10 minutes. Let rest for 5 minutes before serving
lamb chops - olivier's butchery
thyme, olive oil, garlic*contains salt
- pan sear: season with salt (marinade contains no salt), heat a saute pan over high heat with a thin layer of oil, carefully add lamb (start first by placing the narrow strip that still has a layer of fat attached down in the pan to render for about a minute), then turn heat down to medium-high, sear for 2-4 minutes per side (to desired doneness), and let rest for 5 minutes before serving
- grill: season with salt, grill on high for 2-3 minutes per side (or to desired doneness), and let rest for 5 minutes before serving
shrimp - monterey fish co.
sweet&sowers spice blend* (marinade contains no salt)
- pan sear: season shrimp with salt (marinade contains no salt). heat sauté pan with a thin layer of oil. carefully add shrimp to the pan and sear on medium-high heat for 1-2 minutes per side.
- our tip: shrimp cook quickly! as soon as they turn pink and start to slightly curl in the pan, they are ready.
- finish with a squeeze of lemon
*one of our favorite fish seasonings is equal parts cumin, coriander, paprika, onion powder, and garlic powder. Rub your fish with oil, and sprinkle with this mixture prior to cooking.
Vinaigrettes*
urfa vinaigrette
mustard herb vinaigrette
red wine vinaigrette
vinaigrettes:
- dress greens for salads
- toss into a grain bowl
- drizzle over roasted/grilled market vegetables
*for all of our sauces and dressings, we always recommend allowing them to come to room temperature (aka temper!) and shaking well before serving for best taste and texture.
**Nick+Marissa tip: toss any vegetables from your market bag with some vinaigrette before roasting in the oven for added flavor!
Sauces*
charmoula
- snack: enjoy as a dip for vegetables, crackers, or bread
- sauce: salads, grain bowls, over proteins, over roasted/grilled vegetables
classic hummus
- snack: enjoy as a dip for raw market vegetables or crackers!
- sauce: salads, grain bowls, over proteins, over roasted/grilled vegetables.
*with all of our sauces and dressings, we always recommend allowing them to come to room temperature (aka temper!) before serving for best taste and texture.
Garnishes
for finishing all of your creations like a pro!
marissa's crunchy mix*
*may contain nuts, sesame & wheat
lemon wedges
mixed microgreens
Nick & Marissa's Picks
1. market mix with urfa vinaigrette + roasted honeynut squash + sliced persimmon + sliced apple + marissa's crunch mix
2. roasted chicken + chicories with red wine vinaigrette + roasted honeynut squash + sliced apple + marissa's crunch mix
3. roasted chicken + 1/2 braised beans 1/2 arugula with mustard-herb vinaigrette + classic hummus (spread on the bottom of plate) + a squeeze of lemon
4. sauteed shrimp + jasmine rice + roasted broccoli + sliced pineapple guava + a squeeze of lemon + a big spoonful of charmoula + micros + marissa's crunch mix
5. grilled lamb chops + couscous + hummus (spread on the bottom of the plate) + grilled carrot + sliced persimmon + a big spoonful of charmoula + micros