WEEKLY MEAL PREP GUIDE

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french couscous

lemon + herb

rice noodles

tofu + kimchi

farro

kale + olives

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).

market mix

 little gems

red butters

*if you ever have vinaigrettes leftover from the previous week, you can use it to marinated your vegetables before grilling/oven roasting! 

cheddar cauliflower - gg family farm

• snack: trim off ends, cut into quarters through the core, and keep cutting into smaller florets; dip into bean dip or romesco
• raw: trim off ends, cut into quarters through the core, and keep cutting into smaller florets; add to salads & grain bowls
• oven roasted (cauliflower steaks): trim off ends, cut in half making two large cauliflower "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 cauliflower 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 

sweet potato - gg family farm

• oven roast: peel the potatoes, and leave whole, or cut into smaller pieces. Toss with olive oil and salt (feel free to add any other spices in your cabinet). Place on a sheet pan, and roast in a 400 degree oven until fork tender. May take 10-20 minutes.
• grill: peel the potatoes, and leave whole, or cut into smaller pieces. Toss with olive oil and salt (feel free to add any other spices in your cabinet). Grill over medium high heat until charred and tender (about 5 minutes per side.) If the potatoes start to get too charred, but are not cooked yet, remove them from the grill and finish cooking in the oven. 

hass avocados - brokaw ranch co.

• dice or slice for salads and grain bowls
• or slice, and finish with a squeeze of lemon and sprinkle of salt, and enjoy as is

broccoli crown- iacopi farm

• 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.

tangelo oranges - rojas family farms

• enjoy as a snack
• cut into segments for salads and grain bowls
• peel and separate/cut into segments for salads and grain bowls

hayward kiwis - blossom bluff

• enjoy as a snack (cut in half and eat with a spoon, cut into quarters and eat like an orange segment, or remove skin and slice/dice into smaller pieces)
• dice/slice for salads and grain bowls

*Market fruit should always be washed before eating.

*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

green goddess*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

green goddess*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

stir fry beef - olivier's butchery

korean style marinade (contains salt)

• stir fry: drain excess liquid, heat a thin layer of oil in a saute pan over high heat, and stir fry for 3-4 minutes (or until cooked to desired temperature). Feel free to saute along with other vegetables to complete your stir fry.
• serve: spoon over rice, (or other grains) or scoop into lettuce leaves for lettuce wraps! 

salmon  - monterey fish co.

• oven roast: season salmon 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 salmon with salt and desired spices, heat sauté 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 cook on other side for an additional 1-2 minutes, or to desired doneness
• finish with a squeeze of lemon

*the pin bones have been removed from the fish, but we cannot 100% guarantee removal of all bones. we always advise caution when consuming fish, in case of bones.

*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. 

rice wine vinaigrette

harissa-tahini vinaigrette

white balsamic 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! 

peanut sauce

• snack: enjoy as a dip for raw market vegetables
• sauce: salads, grain bowls, over cooked proteins, over roasted/grilled vegetables 

mustard creme fraiche

• 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.

for finishing all of your creations like a pro!

marissa's crunchy mix*

*may contain nuts, sesame & wheat 

lemon wedges

mixed microgreens

1. market mix with rice wine vinaigrette + sliced kiwi + sliced avocado + tangelo segments + marissa's crunch mix

2. roasted chicken + little gems with harissa-tahini vinaigrette + (raw) cauliflower florets + (raw) broccoli florets + a drizzle of peanut sauce

3. oven roasted chicken + 1/2 farro 1/2 butter lettuces with white balsamic vinaigrette + roasted sweet potato + sliced avocado + tangelo segments + marissa's crunch mix

4. oven roasted salmon + french couscous + roasted cauliflower + roasted sweet potato + a squeeze of lemon + a big spoonful of creme fraiche + micros

 5.  sauteed stir fry beef + rice noodles + sauteed broccoli + tangelo segments + a big spoonful of peanut sauce + marissa's crunch mix

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).

market mix

 romaine

cabbage mix

*if you ever have vinaigrettes leftover from the previous week, you can use it to marinated your vegetables before grilling/oven roasting! 

carrots - star route farms

• 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 

hass avocados - brokaw ranch co.

• dice or slice for salads and grain bowls
• or slice, and finish with a squeeze of lemon and sprinkle of salt, and enjoy as is

broccolini - oya organics

• snack: enjoy raw, plain or dipped in either sauce
• raw: cut into smaller pieces, or as whole florets, tossed into salads and grain bowls
• oven roast: toss in olive oil, salt, and any other desired seasoning. place in a thin layer on a baking sheet. bake at 450 convection for 8-12 minutes, until slightly  charred. finish with a squeeze of fresh lemon
• grill: toss in olive oil, salt and any other desired seasoning. cook on a hot grill for 3-5 minutes (moving around as they char). finish with a squeeze of fresh lemon 

*Market vegetables should always be washed before eating.

sumo mandarins - rojas family farms

• enjoy as a snack
• cut into segments for salads and grain bowls
• peel and separate/cut into segments for salads and grain bowls

pink pomelo - rroja family farm

• snack:  either cut in half, scored, and eaten with a spoon; into wedges and eaten like an orange; or in slices
• slice: and easily peel/cut off rind to add to salads and grain bowls, peel and separate/cut into segments for salads and grain bowls 

hayward kiwis - brokaw ranch

• enjoy as a snack (cut in half and eat with a spoon, cut into quarters and eat like an orange segment, or remove skin and slice/dice into smaller pieces)
• dice/slice for salads and grain bowls

*Market fruit should always be washed before eating.

*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. 

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! 

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.

for finishing all of your creations like a pro!

marissa's crunchy mix*

*may contain nuts, sesame & wheat 

lemon wedges

mixed microgreens

1. chicory mix with tamarind vinaigrette + broccolini (raw) + sliced carrots (raw) + pomelo segments + sliced avocado + marissa's crunch mix

2. roasted chicken + romaine with champagne vinaigrette + sliced avocado + sliced kiwi + a drizzle of green tehiina + marissa's crunch mix

3. oven roasted chicken + quinoa + sumo mandarin segments + a big spoonful of green tehina + micros

4. oven roasted halibut + 1/2 black rice 1/2 cabbage mix with spicy apricot vinaigrette + sliced avocado + pomelo segments + a squeeze of  lemon + marissa's crunch mix

 5.  grilled hanger steak + bulgur wheat + romesco sauce (spread on the bottom of the plate) + grilled carrot + grilled broccolini + a squeeze of lemon + micros

jasmine rice

coconut

french couscous

moroccan spiced

braised beans

feta, orange, + red onion

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).

market mix

arugula

chicories

*if you ever have vinaigrettes leftover from the previous week, you can use it to marinated your vegetables before grilling/oven roasting! 

carrots - star route farms

• 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 

hass avocados - brokaw ranch co.

• dice or slice for salads and grain bowls
• or slice, and finish with a squeeze of lemon and sprinkle of salt, and enjoy as is

cheddar cauliflower - star route farm

• snack: trim off ends, cut into quarters through the core, and keep cutting into smaller florets; dip into bean dip or romesco
• raw: trim off ends, cut into quarters through the core, and keep cutting into smaller florets; add to salads & grain bowls
• oven roasted (cauliflower steaks): trim off ends, cut in half making two large cauliflower "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 cauliflower 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 

broccoli rabe - star route farms

• saute: quickly saute in a thin layer of olive oil at medium-high heat until slightly wilted but still green and a bit crisp--3-4 minutes
• oven roast: roast whole or cut into 2" pieces, toss with olive oil and salt, and roast at 400 convection until wilted but still a bit crisp--5 minutes or so
• finish with a squeeze of fresh lemon

*Market vegetables should always be washed before eating.

fennel - star route farm

tip: how to trim fennel

prep fennel by cutting both sides (root/stem) like you would an onion, then cut in half lengthwise. from there, either cook both halves, or slice/dice smaller depending on desired size.

• raw: shaved, thinly sliced, or cut into larger pieces to dip into hummus or salsa verde
• saute: shave, thinly slice/dice, or cut into larger pieces, saute with a thin layer of oil on medium-high heat until tender and softened (but still a bit crisp)-- just a few minutes!
• oven roast: shave, thinly slice/dice, cut into larger pieces, or simply cut the fennel bulb in half, toss with a touch of olive oil and salt, roast at 400 convection until tender and softened (but still a bit crisp)-- about 10 to 15 minutes
• grill: cut fennel bulb in half, toss/drizzle with a touch of olive oil and salt, and grill on high heat until a good char is achieved and the fennel is tender. feel free to finish in the oven at 400 convection if you'd like to cook more thoroughly

***finish with a squeeze of fresh lemon!**

hayward kiwis - brokaw ranch

• enjoy as a snack (cut in half and eat with a spoon, cut into quarters and eat like an orange segment, or remove skin and slice/dice into smaller pieces)
• dice/slice for salads and grain bowls

*Market fruit should always be washed before eating.

*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. 

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! 

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.

for finishing all of your creations like a pro!

marissa's crunchy mix*

*may contain nuts, sesame & wheat 

lemon wedges

mixed microgreens

1. chicory mix with urfa vinaigrette + sliced (raw) fennel + cauliflower florets (raw) + sliced carrot (raw) + marissa's crunch mix

2. roasted chicken + market mix with red wine vinaigrette + hummus (spread on the bottom of the plate) + roasted cauliflower florets + roasted carrot

3. oven roasted chicken + 1/2 braised beans 1/2 arugula with mustard-herb vinaigrette + hummus (spread on the bottom of the plate) + sliced avocado + a squeeze of lemon

4. sauteed shrimp + jasmine rice + sauteed broccoli rabe + sauteed (sliced) fennel + slcied avocado + sliced kiwi + a big spoongul of charmoula + a squeeze of lemon + micros

 5.  grilled lamb chops + french couscous + grilled fennel + grilled carrot + a big spoonful of charmoula + micros