CLASSIC

WEEKLY PREP GUIDE

use this guide to prep for the entire week

GRAIN
• None

VEGETABLES
• 1½ pounds trimmed green beans, blanched (see below) October 23, 2020
• 2 red onion, sliced thin
MONDAY
• 1 red onion, diced small Pork Chops with Balsamic
• 2 green bell peppers, sliced thin Grapes with Green Beans &
• 1 green bell pepper, diced small Sweet Potatoes

FRUIT TUESDAY
• 4 limes, juiced (½ cup juice) Parmesan Tilapia
Roasted Broccoli & Garlic Crostini
MISC.
• None WEDNESDAY
South of the Border Chicken Pasta

THURSDAY
For Blanched Green Beans (Meals #1 & #5) Pork & Broccoli Salad with Grape
1½ pounds trimmed green beans Dressing

Heat a large pot of salted water to a boil. Add beans and cook for 2-3 FRIDAY
minutes. Drain and put in cold water to stop the cooking. Store in Sweet Potato Burgers with Cilantro Pesto
refrigerator until meal night. & Green Beans

* for pantry dressing recipes go to www.thefresh20.com/pantrydressings

 CLASSIC

DAILY PREP GUIDE

use this guide to prep for each day separately

MONDAY
• Blanch 1½ pounds trimmed green beans
• Juice of 2 limes (3 Tablespoons)
• Cut vegetables:
o 3½ pounds sweet potatoes, peeled and diced
o 1 red onion, sliced thin

TUESDAY
o 2 Tablespoons lime juice (1 lime)

WEDNESDAY
• 3 Tablespoons lime juice (2 limes)
• Cut fruit & vegetables:
o 1 red onion, sliced thin
o 2 green bell peppers, sliced thin
o 2 large apples, sliced

THURSDAY
o None

FRIDAY
• Cut vegetables:
o 1 red onion, diced small
o 1 green bell pepper, diced small

For Blanched Green Beans (Meals #1 & #5)

1½ pounds trimmed green beans

Heat a large pot of salted water to a boil. Add beans and cook for 2-3 minutes. Drain and put in cold water to
stop the cooking. Store in refrigerator until meal night.

* for pantry dressing recipes go to www.thefresh20.com/pantrydressings

 CLASSIC October 23, 2020

Shopping List
(1) Pork Chops with Grapes (2) Parmesan Tilapia (3) Chicken Pasta (4) Pork & Broccoli Salad (5) Sweet Potato Burgers
Recipe # Meat / Seafood Quantity Notes Est Cost *
1,4 boneless pork chops 2 pounds 12
2 tilapia fillets 1-1/2 pounds 12
3 chicken tenders 1 pound 6

Recipe # Vegetables & Fruit Quantity Notes Est Cost *

1,5 green beans 1-1/2 pounds 4.5
1,4,5 sweet potatoes 3-1/2 pounds 4
1,3,5 red onion 3 3
1,4 red seedless grapes 1 pound 3
1,2,3 limes 5 2.5
2,4 brococli florets 1-1/2 pounds 3
3,5 green bell peppers 3 3
3,5 cilantro 2 bunches 3
3 apples 2 large 1.5

Recipe # Dairy Quantity Notes Est Cost *

2,5 parmesan cheese 3/4 cup 4
2,3,4 Greek yogurt 1-1/4 cups 10 ounces 2

Recipe # Bakery/Misc Quantity Notes Est Cost *

1 Italian seasoning 1 teaspoon 1
2,5 whole wheat French bread 1 long loaf 3
3,5 chipolte peppers in adobo 1 can 2
5 pine nuts 1/2 cup 3

Fresh 20 Grocery Est $72.50

Cost Per Dinner $14.50
Cost Per Serving $3.63

Pantry Essentials Quantity Pantry Essentials Quantity

olive oil 3/4 cup dried oregano
PANTRY STAPLES

avocado or coconut oil herbes de provence

balsamic vinegar 2 Tablespoons ground cumin
white wine vinegar raw honey or 100% maple syrup 1 Tablespoon
chicken or veggie broth: low sodium 1/4 cup organic tomato paste
garlic 12 cloves Dijon mustard or brown mustard
kosher salt 1-1/2 teaspoons soy sauce or Braggs liquid amino acid 2 Tablespoons
black pepper 1-1/2 teaspoons whole grain pasta 8 ounces
cayenne pepper long grain brown rice
paprika whole wheat flour

Find PANTRY DRESSINGS at www.thefresh20.com/pantrydressings

Prices are based on a aggregate of grocery costs from across the U.S. taking into consideration both small independent stores and large national chains. They do
not reflect organic, grass fed, or other premium ingredients. Always buy the best quality ingredients your budget allows.
 CLASSIC October 23, 2020

(1) MONDAY
PORK CHOPS with BALSAMIC GRAPES, GREEN BEANS & SWEET POTATOES

MONDAY PREP
• Blanch green beans
• Cut vegetables: sweet potatoes, onion

SWEET POTATOES
3½ pounds sweet potatoes, peeled 1. Heat oven to 400 degrees.
and diced 2. Toss sweet potatoes with olive oil, salt &
1 Tablespoon olive oil pepper. Place potatoes in an even layer on a
½ teaspoon kosher salt baking sheet and cook for about 25-30
½ teaspoon black pepper minutes.
3. Save 2½ pounds for Meals #4 and #5.
BALSAMIC GRAPES
1 red onion, sliced thin
1 pound red seedless grapes 1. Toss onions, grapes, and olive oil together and
1 Tablespoon olive oil place on a baking sheet. Cook about 20
2 Tablespoons balsamic vinegar minutes in oven with potatoes (400 degrees),
tossing occasionally.
2. Remove from oven and add balsamic vinegar.
Save ⅓ for Meal #4.
PORK CHOPS
½ teaspoon kosher salt 1. Combine salt, pepper, garlic, lime juice, olive oil
½ teaspoon black pepper and seasoning in a re-sealable bag. Add pork
3 cloves garlic, minced chops and coat thoroughly. You can let the pork
Juice of 2 limes (3 Tablespoons) chops sit in the marinade in the refrigerator for
1 Tablespoon olive oil 10 minutes or you can cook them immediately.
1 teaspoon Italian seasoning 2. Heat a large skillet to medium heat and cook
2 pounds boneless pork chops, about chops about 5-6 minutes per side.
1 inch thick each 3. Save half of the pork chops for Meal #4.
4. Top remaining pork chops with balsamic grapes
serve with green beans and sweet potatoes.
GREEN BEANS
½ Tablespoon olive oil
1½ pounds green beans, trimmed 1. Heat a large skillet over medium heat and add
and blanched * see prep guide olive oil.
Kosher salt & black pepper 2. Add beans and cook for about 2-3 minutes and
add salt and pepper to taste.
3. Save half for Meal #5.
Pork Chops (4 oz)
272kcal, 32g protein, 1g carb, 182mg sodium, 0g fiber, 79mg cholesterol, 15g fat, 5g sat fat, 0g sugar, 1%DV calcium, 5%DV iron
Grapes (1/4 cup)
85kcal, 1g protein, 16g carb, 4mg sodium, 1g fiber, 0mg cholesterol, 2g fat, .4g sat fat, 13g sugar, 1%DV calcium, 2%DV iron
Sweet Potaotes (1/2 cup)
112kcal, 2g protein, 24g carb, 123mg sodium, 4g fiber, 0mg cholesterol, 1g fat, .2g sat fat, 7g sugar, 4%DV calcium, 4%DV iron
Green Beans (¼ cup)
34kcal, 2g protein, 6g carb, 5mg sodium, 2g fiber, 0mg cholesterol, 1g fat, .2g sat fat, 3g sugar, 3%DV calcium, 5%DV iron
 CLASSIC October 23, 2020

(2) TUESDAY
PARMESAN TILAPIA with ROASTED BROCCOLI & GARLIC CROSTINI

TUESDAY PREP
• None

ROASTED BROCCOLI
1½ pounds broccoli florets
1. Heat oven to 400°F.
2 Tablespoons olive oil
2. Toss broccoli, olive oil, salt and pepper
¼ teaspoon kosher salt
together and put on baking sheet.
¼ teaspoon black pepper
3. Roast about 5-7 minutes.
4. Take out of oven and put oven on broil.
5. Combine parmesan, yogurt, lime juice
PARMESAN TILAPIA
and pepper. Spread on tilapia fillets and
½ cup grated parmesan cheese
place on a second baking sheet.
½ cup non-fat plain Greek yogurt
6. Put broccoli back in the oven on the
2 Tablespoons lime juice (1 lime)
bottom rack and the fish on the top
dash of black pepper
rack; cook for about 7-10 minutes (5
1 ½ pound tilapia fillets (can sub
minutes more for chicken).
chicken tenders)
7. Save half of the broccoli for Meal #4.

GARLIC CROSTINI
1½ Tablespoons olive oil
1. Combine the olive oil and garlic and
3 cloves garlic, minced
spread on each piece of bread.
4 thick cut slices of whole wheat
2. When fish comes out, put bread under
French bread
broiler until crispy, about 1-3 minutes.
Tilapia (6 oz)
229kcal, 41gprotein, 6g carb, 253mg sodium, 1g fiber, 96mg cholesterol, 6g fat, 3g sat fat, 2g sugar, 17%DV calcium, 7%DV iron
Broccoli (¼ cup)
59kcal, 2g protein, 6g carb, 90mg sodium, 2g fiber, 0mg cholesterol, 4g fat, .5g sat fat, 1.5g sugar, 4%DV calcium, 4%DV iron
Crostini (1 slice)
185kcal, 6g protein, 29g carb, 4mg sodium, 4g fiber, 0mg cholesterol, 6g fat, 1g sat fat, .2g sugar, 2%DV calcium, 9%DV iron
 CLASSIC October 23, 2020

(3) WEDNESDAY
SOUTH OF THE BORDER CHICKEN PASTA

WEDNESDAY PREP
• Prep vegetables: onion, bell peppers

PASTA
8 ounces dry whole wheat pasta
1. Bring a large pot of salted water to a
boil.
2. Add pasta and cook until al dente
according to package directions.
3. Drain and set aside.

SOUTH OF THE BORDER CHICKEN PASTA

1 pound chicken tenders, cut into 1. Combine the chicken pieces with the soy
bite sized pieces sauce.
2 Tablespoons low sodium soy sauce 2. Heat a large non-stick skillet over
1 Tablespoon olive oil medium high heat and add the olive oil.
4 cloves garlic, minced 3. Add chicken and sauté for about 2
1 (or less) chipotle peppers, minced minutes then add garlic, chipotle, onion,
1 red onion, sliced thin bell pepper and cook for about 4-5
2 green bell peppers, sliced thin minutes.
3 Tablespoons lime juice (2 limes) 4. Add in lime juice and broth and cook for
¼ cup low sodium chicken broth another 2 minutes.
1 cup chopped cilantro (1 bunch) 5. Turn off heat and add pasta, cilantro,
¼ cup non-fat Greek yogurt and yogurt. Serve with sliced apples.

2 large apples, sliced

Pasta (1-3/4 cup)

408kcal, 37g protein 54g carb, 601mg sodium 7g fiber, 60mg cholesterol, 6g fat, 1g sat fat, 6g sugar, 7%DV calcium, 20%DV iron
Apples (½)
67kcal, .5g protein, 18g carb, 1mg sodium 3.5g fiber, 0mg cholesterol, 0g fat, 0g sat fat, 12g sugar, 1%DV calcium, 1%DV iron
 CLASSIC October 23, 2020

(4) THURSDAY
PORK & BROCCOLI SALAD

THURSDAY PREP
• None

PORK AND BROCCOLI SALAD

1 pound cooked pork chops, diced
*see Meal #1 for recipe 1. Toss all ingredients, except sweet
¾ pound roasted broccoli *see Meal potatoes, with dressing.
#2 for recipe 2. Serve over sweet potatoes.
1 pound roasted sweet potatoes
*see Meal #1 for recipe

GRAPE DRESSING
⅓ recipe balsamic grapes *see Meal
#1 for recipe Blend ingredients in blender or food
1 Tablespoon maple syrup processor.
¼ cup non-fat plain Greek yogurt

Salad (1½ cups)

440kcal, 36g protein, 30g carb, 313mg sodium, 6g fiber, 79mg cholesterol, 20g fat, 6g sat fat, 9g sugar, 9%DV calcium 13%DV
iron
Dressing (3 T.)
62kcal, 2g protein, 12g carb, 9mg sodium, .5g fiber, 1mg cholesterol, 1g fat, .2g sat fat, 10g sugar, 2%DV calcium, 1%DV iron
 CLASSIC October 23, 2020

(5) FRIDAY
SWEET POTATO BURGER with CILANTRO PESTO & GREEN BEANS

FRIDAY PREP
• Prep vegetables: red onion, bell pepper

SWEET POTATO BURGERS

½ Tablespoon olive oil 1. Heat oven to 400 degrees.
1 red onion, diced small 2. Heat a large non-stick skillet over medium
2 cloves garlic, minced heat and add the olive oil.
1 green bell pepper, diced small 3. Cook the onion, garlic, bell pepper, and
1 chipotle pepper, minced chipotle for about 3-4 minutes.
1½ pounds roasted sweet potatoes 4. Turn off heat and add in the sweet
*see Meal #1 for recipe potatoes, mashing everything together.
5. Form into patties and place on greased
4 thick cut slices of whole wheat baking sheet.
French bread 6. Bake for about 10 minutes until firm.
7. Toast bread if desired, top with cilantro
pesto. Serve burgers open faced with green
beans.
GREEN BEANS
¾ pound roasted green beans *see
Meal #1 for recipe Place on baking sheet and put in oven with burgers
¼ cup toasted pine nuts (see kitchen until warmed. Toss with pine nuts before serving.
note)

CILANTRO PESTO
1½ Tablespoons olive oil Combine all ingredients in a food processor or chop
2 Tablespoons water super fine. Serve with burgers.
1 bunch cilantro
¼ cup pine nuts Kitchen Note:
¼ cup parmesan cheese To toast pine nuts, heat in a dry skillet over medium-high
pinch of kosher salt heat stirring constantly until golden; about 5 minutes.
dash of black pepper

Burger (2 patty + 1 slice bread)

343kcal, 10g protein, 70g carb, 129mg sodium, 11g fiber, 0mg cholesterol, 4g fat .6g sat fat, 13g sugar, 10%DV calcium, 17%DV
iron
Pesto (3 T.)
124kcal, 3g protein, 1.5g carb, 140mg sodium, .4g fiber, 4mg cholesterol, 12g fat, 2g sat fat, .4g sugar, 6%DV calcium, 3%DV iron
Beans (¼ cup)
91kcal, 3g protein, 7g carb, 5mg sodium, 3g fiber, 0mg cholesterol, 7g fat, .6g sat fat, 3g sugar, 3%VD calcium, 8%DV iron