MEAL PREP#9 - Meal Prep Plan - Week Menu and Shopping List

Sep 27, 2026

Meal prep plan for DINIDELIVERS centered on a week-by-week menu and a detailed Sunday preparation workflow. It lists daily meals from Monday to Thursday and includes core items for assembling during the week. The guide provides a comprehensive shopping list covering pantry, produce, and protein, plus step-by-step cooking directions for roasted spatchcocked chickens, roasted carrots, blistered tomatoes, quinoa, orecchiette pasta, lentil falafel, tahini maple sauce, and spinach-sunflower pesto.

LanguageEnglish

CategoryHealthcare

FormatPDF

Pages5

Reading Time13 min

AccessFree to download

Monday

Tuesday

Wednesday

Thursday

Shopping List

Pantry

Produce

Poultry/Meat/Fish

Dairy

Sunday Prep

Garlic Roasted Spatchcocked Chickens

Roasted Carrots

Blistered Tomatoes

Quinoa

Orecchiette

Lentil Falafel

Tahini Maple Sauce

Pesto

MEAL PREP\#9 @DINIDELIVERS MONDAY Garlic Roasted Spatchcock Chicken with Roasted Carrots and Crusty Bread TUESDAY Falafel Bowls with Tahini Maple Sauce WEDNESDAY Chicken and Blistered Tomato Orecchiette with Spinach-Sunflower Pesto THURSDAY Quinoa Lasagna Bake MEAL PREP\#9 @DINIDELIVERS SHOPPING LIST PANTRY: • Olive oil • Salt • Pepper • Dried oregano • Garlic powder • Onion powder • Paprika • Dried chives • Cumin • Quinoa (2 cups) • Orecchiette pasta (1/2 lb) • 2, 15.5 oz cans lentils • AP flour (2 tablespoons flour of choice) • Sesame seeds (2 teaspoons) • Plain tahini (1/4 cup) • Maple syrup • Sriracha (optional) • Sunflower seeds, shelled (1 cup) • Nutritional yeast (1/4 cup) • Crusty Loaf of bread for serving • 4 Persian cucumbers • sprouts • 4-8 radishes • 1 jar marinara sauce PRODUCE: • 2 heads garlic • 2 bunches (15 ) skinny, heirloom carrots • 3, 12-oz packages cherry tomatoes • 1 red onion • 1 bunch cilantro • 6 lemons + 1 for serving • fresh spinach (2 cups) POULTRY/MEAT/FISH: • 2 whole chickens,(or pre-spatchocked) DAIRY • 2 eggs • cottage cheese (2 cups • shredded mozzarella (3/4 cup) ***Items that are bolded are ingredients for assembling during the week, not for the Sunday prep! MEAL PREP\#9 @DINIDELIVERS SUNDAY PREP GARLIC ROASTED SPATCHCOCKED CHICKENS Ingredients: • 2 whole 4-5 pound chickens, *spatchcocked (ask your butcher to do this for you otherwise follow instructions below) • 2 heads garlic, top trimmed slightly to expose cloves • vegetable or extra light olive oil • salt and pepper Directions: *If you need to spatchcock your chicken, place whole chicken breast side down on a cutting board. Starting by the thigh, cut along one side of the back bone with kitchen scissors ideally or a knife. Turn the chicken around and cut the other side of the back bone until it can be removed. Press the the chicken flat and splay it open. Preparing the chicken like this allows for much faster cooking and seriously crisp exterior! Continue with second chicken. Place the chickens on two parchment or foil lined baking sheets. Place a head of garlic face down on each baking sheet. Squeeze the quartered lemons over the chicken and divide among baking trays. Massage the chickensand vegetables with some oil and a nice amount of salt and pepper being sure to season and oil both sides of the chicken. Roast for 50-60 minutes until cooked through (165 degrees internal temperature if you have a meat thermometer) and golden. Remove from oven and let cool. Once cool, discard lemons some of the lemons and reserve the garlic. If desired, squeeze out of the peels and massage all over cooked chickens. Otherwise reserve and serve alongside chicken when plating. Store in and airtight container in the refrigerator. ROASTED CARROTS Ingredients: • 15 or so skinny carrots or 2 bunches (I like the heirloom variety), washed and sliced in half lengthwise • olive oil • salt and pepper Directions: Place carrots on parchment or foil lined (pareve or meat) baking sheet and toss with olive oil, salt, and pepper. Roast at 425 for around 40 minutes until soft but golden. Store in the fridge. BLISTERED TOMATOES Ingredients: • 3, 12-oz packages cherry tomatoes • 1 red onion, thinly sliced • olive oil • 1 teaspoon salt • 2 teaspoons oregano • 1 teaspoon garlic powder Directions: Place tomatoes and onions in a (pareve) 9X13-inch baking dish and toss with olive oil, salt, and pepper. Roast at 425 for around 30 minutes until tomatoes burst and soften slightly. Store in the fridge. QUOINA Ingredients: • 2 cups white quinoa • 3 1/2 cups water Directions: In a medium (pareve) pot mix together quinoa and water. Bring to a boil and then cover and simmer until water is absorbed, about 10 minutes ORECCHIETTE Ingredients: • 1/2 lb orecchiette pasta Directions: Bring a medium (meat) pot to a bo

FAQs

What meals are planned for the week in MEAL PREP#9?

The plan schedules Garlic Roasted Spatchcock Chicken with Roasted Carrots and Crusty Bread (Monday), Falafel Bowls with Tahini Maple Sauce (Tuesday), Chicken and Blistered Tomato Orecchiette with Spinach-Sunflower Pesto (Wednesday), and Quinoa Lasagna Bake (Thursday).

What does the shopping list include in MEAL PREP#9?

It includes pantry staples (spices, quinoa, pasta, lentils, tahini, nutritional yeast, and bread), produce items (garlic, carrots, cherry tomatoes, onion, cilantro, lemons, spinach), and proteins (whole chickens), plus dairy ingredients like eggs and cottage cheese.

What are the key steps for Sunday prep preparation?

Sunday prep covers spatchcocking chickens and roasting them with garlic, lemons, oil, salt, and pepper; roasting carrots and blistered tomatoes at 425; cooking quinoa and orecchiette; baking lentil falafel patties; and making tahini maple sauce and the spinach-sunflower pesto for storage in the refrigerator.

How should lentil falafel be formed and stored?

Mash lentil falafel ingredients into a patty-holding mixture, form 8 patties, top with sesame seeds, and bake until golden. Store in a container with a tight-fitting lid in the refrigerator, or keep batter chilled and bake fresh before serving.

Sep 27, 2026

Uploaded by Mafia Boss