Meal Prep Like A Private Chef: Four Menus for Busy Weeks
What do private chefs actually cook for families during the week… and what can home cooks learn from it?In this episode, we’re pulling back the curtain on our client menus. These are the kinds of meals designed to work in real life, they’re flexible, flavorful, make-ahead friendly, and built to stretch into multiple lunches and dinners throughout the week.We’re also sharing the strategies we rely on in our own kitchens, and by the end of this episode, you’ll discover:How to build “mix-and-match” weekly meal plans that don’t feel boringStrategies for prepping proteins, sauces, and vegetables once and using them throughout the week4 unique menus that feature some of our go-to dinnersTune in now to cook like a private chef in your kitchen!***For more recipes and cooking inspiration, sign up for our free Substack here.And join us on our live monthly calls by upgrading your subscription to paid!***SONYA: Menu #1Main Dishes for Tuesday night (served fresh): Ina’s Perfect roast chicken (used rosemary instead of thyme), and rosemary garlic tofu like this, served with rustic mashed potatoes and arugula parm salad, lemon vinaigretteMix and Match for the week:Soup/Stew for the week: Kitchri + toppings: sliced onion, sliced cucumber, hard boiled eggsProtein: Mediterranean-style marinated and grilled skirt steakA pot of brothy beans – made with pinto beansSides: Crispy parm-roasted brussels sproutsLeafy greensDressing: Homemade ranchDeli salad: Golden egg saladKARI Menu #1: Sunday Meal Prep: pot of black beans, pot of short-grain brown rice, marinate and bake or grill lime chicken, cut up mango and/or pineapple or fruit from the farmers marketSunday Dinner: Roasted fish (snapper, salmon, Arctic Char) with rice and roasted carrots and parsnipsMonday dinner: Lime chicken with black bean and queso fresco salad with chopped zucchini jicama, red peppers, cilantro scallion, chile powder, and lime juiceTuesday dinner: Carrot and radicchio salad via The James Beard FoundationLeftover rice and beans make good burritos or tacos later in the weekSonya Menu #2:Monday Dinner: Roasted salmon with green herbs, saffron rice, and wedge saladTuesday Dinner: Stuffed peppers – turkey stuffed peppers and vegetarian stuffed peppers with chickpeas and cheese Mix and Match for the week:Soup: Georgian tarragon soupProtein: Greek meatballs (you can also use 100% beef, or swap beef for chicken, and add crumbled feta if desired)Side: Cauliflower roasted with red onion and dates (used turmeric and black pepper instead of spice mix)Dressing: Tahini sauce Snack: Tzatziki and cruditésDeli salad: Pepperonicin chicken salad, and a similar one that doesn’t require a subscriptionKari Menu #2:Sunday Meal Prep:Slow cooker caramelized onions (for tomato soup)Tomato soupEarly Bird granola, aka “Nekisia’s olive oil and maple granola” from A Grain of SaltPot of quinoaQuinoa cakes and set aside ½ cup of quinoa for Erewhon greeniesErewhon “greenies”: Blanched or steamed kale and broccoli until bright green and crisp tender, add quinoa, hemp seeds, virgin coconut oil and sea saltSunday Dinner: Honey garlic-glazed salmon with Erewhon “greenies”Additional meals during the week Quinoa cakes with herby salad, leftover greenies with a fried egg, tomato soup, granola with yogurt or over a smoothie bowl or in your frozen yogurt****Got a cooking question? Leave us a message on our hotline at: 323-452-9084For more recipes and cooking inspiration, sign up for our Substack here.Are you a local to Portland or planning a visit? You can now book a private farmers’ market tour with Sonya through Airbnb Experiences! Or order Sonya's cookbook Braids for more Food Friends recipes!
