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  • laurenjanowiecki

This weeks easy, healthy, & Cheap family dinners | 14 day meal prep

In a few very short months, bikini season will be upon us. Which, for me, is terrifying because I'm a solid cross between Norwhal and seal at the moment. I have never had a baby in the summer before and this little girl is due in June- so I am slightly petrified that I will end up looking like the great albino whale until Halloween. Thank God this is our last baby and momma can get her beach body back permanently.


So, lets begin with the usual: You guys email me a topic and your concern and together we can conceptualize a solution.

Topic: meal prepping for beach body

concern: "i dont have time to make dinner"

solution: prep two weeks worth of healthy "beach body" dinners, in a few hours, on a random Sunday so you can eat them all week. Keep in mind shelf life and fridge space when your prepping- you can take this one week at a time if you need to.


You read correctly: there are TWO WEEKS of sheet pan dinner recipes below. you're welcome.


All 14 of these meals can be prepped ahead of time, placed on sheet pans, kept in the fridge, and tossed into the oven day of for a super quick and easy healthy family dinner. like literally this is the easiest thing ever. Follow the recipe, just DON'T BAKE until its dinner time. This method is called prep and parcooking. Its an excellent option for easy meal prepping. Also- you can get sheet pans from the dollar store for literally $1.


So, lets go.


No. 1:

superfood baked salmon

From: Cotter Crunch


superfood baked salmon


Author: Lindsay Cotter Prep Time: 5 minutes Cook Time: 15 minutesTotal Time: 20 minutes Yield: 4 Category: main, dinner Method: oven 


INGREDIENTS:


4 salmon fillets (4-5 ounces each) or 16 oz fillet in 4 portions

2 cups brussels sprouts (quartered)

1 cup fresh blueberries

1/4 to 1/3 cup chopped fresh basil

1/4 to 1/3 olive oil (divided)

3 tbsp balsamic vinegar

2 cloves or 1 tsp minced Garlic

1/4 to 1/2 tsp crush black Pepper

Sea Salt (divided)

2 Lemons, one juiced and one sliced


INSTRUCTIONS:


Preheat oven to 400F Clean your salmon fillets and place on lined sheet pan.Clean and chop your Brussels sprouts. Place on pan with salmon.Generously sprinkle sea salt on top of salmon and veggies. Set aside.Next, place your blueberries in a bowl. Mash with fork a bit.Add in 1/4 cup olive oil, 1/4 tsp salt/pepper, your basil, garlic, and balsamic vinegar. Mix all together.Drizzle another 2 -3 tbsp olive oil over your salmon and Brussels sprouts.Spoon the balsamic basil blueberry mixture over salmon fillets.Squeeze fresh lemon on top of salmon and veggies. Place lemon slices on top of veggies on the sheet pan. Sprinkle with extra black pepper.Place in oven and bake for 15 minutes.Broil for 1 -2 minutes extra to make Brussels sprouts and baked salmon skin extra crispy.Remove from oven. Serve and enjoy!


NOTES:

We use Sizzlefish salmon, which offers both Atlantic and wild caught varieties.


NUTRITION:

Serving Size: 1 filet Calories: 395 Sugar: 6.6g Sodium: 316.1mgFat: 28.1g Saturated Fat: 5.2g Carbohydrates: 12.4g Fiber: 2.8gProtein: 23.7g Cholesterol: 58.5mg



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No. 2:

Teriyaki Chicken with Vegetables

From:The Recipe Critic & Life Made Sweeter


Teriyaki Chicken with Vegetables


Sheet Pan Teriyaki Chicken is an easy one pan meal made with tender chicken, crispy veggies with the most flavorful sweet and tangy Asian sauce.

Author: Kelly from Life Made Sweeter Serves: 4 servings


Ingredients:

1 cup low sodium soy sauce

4-5 tablespoons honey (depending on how sweet you like it)

3½ tablespoons rice wine vinegar

1½ teaspoons sesame oil (plus more for drizzling on vegetables)

3 garlic cloves, minced

¾ teaspoon grated ginger

1 tablespoon cornstarch

¼ cup water

Salt and black pepper, to taste

4 boneless skinless chicken breasts, cut in half lengthwise (about 1½ pounds)

3 cups broccoli florets (about 2 bunches)

1 cup sliced carrots ¼ cup edamame beans

¼ cup pineapple chunks

Green onions and sesame seeds for garnish


Instructions:

For the glaze: In a medium saucepan over medium heat, whisk together soy sauce, honey, vinegar, sesame oil, garlic, ginger, cornstarch and water until combined. Bring to a simmer, stirring frequently, until sauce thickens and bubbles. Remove from heat and set aside.

For the chicken and vegetables: Preheat oven to 400°F. Line a large sheet pan with parchment paper or foil coated with cooking spray and set aside.Season each side of the chicken with salt and black pepper then drizzle spoonfuls of glaze over the chicken coating well on both sides. Reserve at least half of the glaze for later.Cook in preheated oven for 20 minutes then remove the pan. Top chicken with additional glaze, flip chicken and glaze again.Arrange the broccoli florets, carrots, edamame and pineapples in a single layer around the chicken. Season with black pepper and drizzle with ¼ teaspoon of sesame oil and teriyaki glaze and toss to coat. Return to the oven and bake for another 15-20 minutes, or until the chicken is cooked through and juices run clear.**Remove pan from oven, slice chicken into strips and drizzle with remaining sauce. Serve over rice or quinoa and garnish with green onions and sesame seeds, if desired.

Notes: **If chicken is not done after 20 minutes, remove vegetables from pan first then return the chicken back to the oven until cooked through. Cooking time may vary slightly depending on how thick your chicken pieces are.


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No. 3:

ROASTED SHRIMP + POLENTA WITH PANCETTA

From: The Pig & Quill & Sheet Pan Suppers



ROASTED SHRIMP + POLENTA


PREP TIME 10 mins COOK TIME 25 mins TOTAL TIME 35 mins

This one-pan supper from Molly Gilbert's new book is as pleasing to the eye as it is to the palate -- and it comes together in about half an hour. See the Notes, below, for suggested modifications.

By: Molly Gilbert (from Sheet Pan Suppers) Makes: 4 servings


Ingredients:

1 tube (18 ounces) precooked polenta, sliced into ½" thick rounds (about 16 slices)

½ pint cherry tomatoes, halved

1.5 T plus 1 tsp extra virgin olive oil

kosher salt and freshly ground black pepper

1 T freshly squeezed lemon juice

1 or 2 cloves garlic, minced

½ tsp oregano½ tsp Worcestershire sauce

1 tsp chopped fresh chives

1 generous pound 26/30 count raw shrimp, peeled and deveined, tails removed, blotted dry


Instructions:

Preheat oven to 400F with rack in center position. Line a sheet pan with parchment paper. Line a plate with paper towels. Place polenta rounds on the used sheet pan on top of the pancetta drippings.In a large bowl, toss together the cherry tomatoes with 1 tsp olive oil, ¼ tsp salt and ¼ tsp pepper. Scatter tomatoes around and over polenta. Bake tomatoes and polenta for about 10 mins.Meanwhile, whisk together remaining 1.5 T olive oil, lemon juice, garlic, oregano, Worcestershire, ¼ tsp salt, ¼ tsp pepper and chives in a large bowl. Add shrimp and toss to coat.After polenta and tomatoes have baked for 10 mins, arrange shrimp over the top in a single layer and return pan to the oven. Roast until shrimp are pink and just cooked through, about 8-10 mins.Serve shrimp, tomatoes and polenta warm with pancetta crisps on top. Enjoy!


NOTES: The recipe above is taken directly from Sheet Pan Suppers. I modified the version pictured here in the following ways:

Seasoning the polenta: Knowing that the brand of prepared polenta I usually buy is quite bland, I opted to liberally season the rounds with salt and pepper before arranging them on the sheet pan and topping them with the tomatoes.


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No. 4:

Cajun Shrimp and Sausage

From: The Recipe Critic



Cajun Shrimp and Sausage

Prep time 5 mins Cook time 15 mins Total time 20 mins

Cajun Shrimp and Sausage Vegetable Sheet Pan is so incredibly easy but packed with such amazing cajun flavor! This is a healthy and delicious meal that is also great for meal prep!

Author: Alyssa Serves: 4


Ingredients:

1 pound large shrimp, peeled and deveined

14-ounce pork or chicken sausage, sliced

2 medium-sized zucchini, sliced

2 medium-sized yellow squash, sliced

½ bunch asparagus, sliced into thirds

2 red bell pepper, chopped into chunks

Salt and Pepper

2 Tablespoons olive oil

2 Tablespoons Cajun Seasoning


Instructions:

Preheat oven to 400 degrees. In a large bowl add the shrimp, sausage, zucchini, yellow squash, asparagus, bell pepper and salt and pepper. Add olive oil and cajun seasoning and toss until coated. Spread evenly onto a sheet pan. Bake in the preheated oven for 15-20 minutes or until shrimp is pink and vegetables are tender.


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No. 5:

steak and potato with asparagus

From: Cooking with Mima



steak and potato with asparagus

Author: Mariam E. Prep Time: 10 Cook Time: 20 Total Time: 30 Yield: 4


INGREDIENTS:


4 pieces of Angus Rib Eye Steak, 48 oz 

2 tbsp Black Pepper, Fresh Ground

2 tsp Organic Onion Powder

2 tsp Organic Garlic Powder

1½ tsp Salt

2 tbsp Extra Virgin Olive Oil

1 small bag of golden fingerling potatoes, 1.5 lbs, cut in halves

1 Large Bunch of Asparagus, trimmed


INSTRUCTIONS:


Mix all the dry ingredient together in a bowl.Sprinkle the rub onto all of the ingredients and place them on the sheet pan. Brush the olive oil onto the sheet pan ingredients and bake for 30 minutes on 400 degrees.Remove and serve. Grate some fresh parmesan on top for garnishing.


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No. 6:

Sheet Pan Chicken Fajitas

From: Number 2 Pencil



Sheet Pan Chicken Fajitas

Prep Time: 10 Cook Time: 20-25 Total Time: 35 Yield: 4


Ingredients:


1 1/2 pounds of chicken breast tenders

1 yellow bell pepper sliced into 1/4 inch slices

1 red bell pepper sliced into 1/4 inch slices

1 orange bell pepper sliced into 1/4 inch slices

1 small red onion sliced into 1/4 inch slices

1 1/2 tablespoons of extra virgin olive oil

1 teaspoon of kosher salt

several turns of freshly ground pepper

2 teaspoon of chili powder

1/2 teaspoon of garlic powder

1/2 teaspoon of onion powder

1/2 teaspoon of ground cumin

1/2 teaspoon of smoked paprika

limes

fresh cilantro for garnish

tortillas warmed


Instructions:


Preheat oven to 425 degrees. In a large bowl, combine onion, bell pepper, chicken tenders, olive oil, salt and pepper and spices.Toss to combine. Spray baking sheet with non stick cooking spray.Spread chicken, bell peppers and onions on baking sheet.Cook at 425 degrees for about 20 minutes, until chicken reaches 165 degrees. Then turn oven to broil and cook for additional 1-2 minutes just letting the v