CLASSIC

WEEKLY PREP GUIDE

use this guide to prep for the entire week

GRAINS
• None

VEGETABLES
• ¼ red onion, minced October 16, 2020
• ¾ red onion, diced small
• 8 ounces brown mushrooms, sliced thin MONDAY
• 1 green bell pepper, diced Grilled Tri Tip with Ranch
• 2 ears corn, kernels removed Beans & Zucchini
• 2 small heads blanched broccoli (see below) TUESDAY
Salmon & Broccoli Pasta
FRUITS
WEDNESDAY
• 2-3 Tablespoons lemon juice (about 1 lemon) Croque Quesadilla with Apple Salad

MISC. THURSDAY
• Make smoky dressing (THURSDAY) BBQ Tri Tip Chopped Salad
with Smoky Dressing

FRIDAY
Broccoli Egg Bake
For Blanched Broccoli (Meals #2 & #5)
2 small heads broccoli, cut into small florets
Bring a large pot of salted water to a boil. Add broccoli and cook for 2-3 minutes. Drain and refrigerate.

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

 CLASSIC

DAILY PREP GUIDE

use this guide to prep for each day separately

MONDAY
• Prep vegetables:
o ½ red onion, diced small
o 3 large zucchini, cut in half lengthwise

TUESDAY
• Blanch broccoli (see below)
• 2-3 Tablespoons lemon juiced (1 lemon)
• Cook pasta

WEDNESDAY
• Prep vegetables:
o 4 ounces brown mushrooms, sliced thin
o ¼ red onion, minced

THURSDAY
• Make dressing up to one week ahead
• Prep vegetables:
o 1 green bell pepper, diced
o 2 ears corn, kernels removed
o 2 tomatoes, chopped
o ¼ red onion, diced small

FRIDAY
• Cook pasta
• Blanch broccoli
• Prep vegetables:
o 4 ounces brown mushrooms, sliced thin
o 2 tomatoes, sliced

For Blanched Broccoli (Meals #2 & #5)

2 small heads broccoli, cut into small florets
Bring a large pot of salted water to a boil. Add broccoli and cook for 2-3 minutes. Drain and refrigerate.

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

 CLASSIC October 16, 2020

Shopping List
(1) Grilled Tri Tip (2) Salmon & Broccoli Pasta (3) Croque Quesadilla (4) BBQ Tri Tip Salad (5) Broccoli Egg Bake
Recipe # Meat / Seafood Quantity Notes Est Cost *
1,4 tri tip roast 2 pounds 18
2 salmon fillets 1 pound 10
3 low sodium deli ham 8 ounces 5

Recipe # Vegetables & Fruit Quantity Notes Est Cost *

2,5 broccoli 2 small heads 4
1,3,4 red onion 1 1
1,4 zucchini 3 large 3
2,3 fresh dill 1 bunch 1.5
2,4 lemon 2 1
3,5 brown mushrooms 8 ounces 3
3,5 apples 4 any variety 4
3 arugula 4 ounces 3.5 - 4 cups 3
4 green bell pepper 1 1
4 fresh corn 2 ears 1
4,5 tomato 4 4
4,5 cilantro 1 bunch 1.5

Recipe # Dairy Quantity Notes Est Cost *

3,4,5 Monterey jack cheese, shredded 12 ounces 5
5 eggs 8 4

Recipe # Bakery/Misc Quantity Notes Est Cost *

1 pinto beans, low sodium 3 (15 oz) cans 6
3 whole wheat tortillas 8 4
5 chopped walnuts 2 Tablespoons 2

Fresh 20 Grocery Est $82.00

Cost Per Dinner $16.40
Cost Per Serving $4.10

Pantry Essentials Quantity Pantry Essentials Quantity

olive oil 3 Tablespoons dried oregano 1/2 teaspoon
PANTRY STAPLES

grapeseed oil herbes de provence

balsamic vinegar ground cumin 1 teaspoon
white wine vinegar 2 Tablespoons raw honey or 100% maple syrup 3 Tablespoons
chicken or veggie broth: low sodium organic tomato paste 2 teaspoons
garlic 6 cloves Dijon mustard or brown mustard 1 teaspoon
kosher salt 1-1/2 teaspoons soy sauce or Braggs liquid amino acid
black pepper 1-1/4 teaspoons whole grain pasta 12 ounces (dry)
cayenne pepper long grain brown rice
paprika 3/4 teaspoon 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 16, 2020

(1) MONDAY
GRILLED TRI TRIP with RANCH BEANS & ZUCCHINI

MONDAY PREP
• Cut vegetables: onion, zucchini

GRILLED TRI TIP

2 pound tri tip roast 1. Heat outdoor grill to medium high (see Kitchen
½ teaspoon kosher salt Note if cooking indoors).
½ teaspoon black pepper 2. Season tri tip with salt, pepper & oregano and
½ teaspoon dried oregano cook about 10- 12 minutes per side.
3. Let rest for 5 minutes, slice against the grain of the
meat.
4. Save half for Meal #4.
RANCH BEANS
1 teaspoon olive oil
½ red onion, diced small 1. Heat a saucepan over medium heat and add
3 cloves garlic, minced oil, onions, and garlic; cook for 2 minutes.
3 (15 ounce) cans low-sodium 2. Add remaining ingredients and simmer for about
pinto beans, drained 5-7 minutes.
1 teaspoon cumin 3. Save one third for Meal #4, serve remaining
½ teaspoon smoked paprika beans with tri tip and zucchini.
2 teaspoon tomato paste
½ cup water

ZUCCHINI
3 large zucchini, cut in half lengthwise 1. Brush zucchini with oil and sprinkle with salt, and
½ Tablespoon olive oil pepper.
¼ teaspoon kosher salt 2. Grill alongside tri tip (zucchini can be baked
⅛ teaspoon black pepper in the oven, see Kitchen Note below) for
about 2-3 minutes per side.
3. Save two grilled zucchini halves for Meal #4.

Kitchen Note:
Cooking Indoors? Heat oven to 400 degrees. Place
tri tip on baking sheet and cook for 25-30 minutes,
turning halfway through. Add zucchini for last 10-
15 minutes of cook time.

Grilled Tri Tip (4 oz)

203kcal, 31g protein, 0g carb, 189mg sodium, 0g fiber, 86mg cholesterol, 8g fat, 3g sat fat, 0g sugar, 2%DV calcium, 11%DV iron
Ranch Beans (1 cup)
241kcal, 13g protein, 45g carb, 416mg sodium, 13g fiber, 0mg cholesterol, 2g fat, .33g sat fat, 4g sugar, 14%DV calcium, 24%DV iron
Zucchini (1/2 zucchini)
31kcal, 2g protein, 5g carb, 74mg sodium, 2g fiber, 0mg cholesterol, 1g fat, .2g sat fat, 4g sugar, 3%DV calcium, 3%DV iron
 CLASSIC October 16, 2020

(2) TUESDAY
SALMON & BROCCOLI PASTA

TUESDAY PREP
• Cut & blanch broccoli (see prep guide)
• 2-3 Tablespoons lemon juice (about 1 lemon)
• 4 cups cooked pasta, prepared according to package directions

SALMON & BROCCOLI PASTA

1½ Tablespoons olive oil, divided 1. Heat a large non-stick skillet over medium high
1 pound salmon fillets (can sub 1 pound chicken heat and add 1 Tablespoon olive oil.
breast, 2 breasts cut in half lengthwise) 2. Season salmon with salt and pepper, add to
¼ teaspoon kosher salt pan, and cook on each side about 2-4 minutes,
⅛ teaspoon black pepper depending on thickness (cook chicken 3-5
1 small head blanched broccoli minutes per side until juices run clear).
*see prep guide 3. Remove salmon from pan and set aside, wipe oil
2 cloves garlic, minced 4 cups cooked pasta from skillet.
¾ bunch of dill, chopped 4. Keep skillet on medium and add remaining ½
2-3 Tablespoons lemon juice (about 1 lemon) Tablespoon oil, blanched broccoli, and garlic.
4 cups cooked pasta Cook for 2 minutes.
5. Add in pasta, dill, and lemon juice and stir to warm
through.
6. Serve salmon fillets over pasta.

Salmon Pasta (1 fillet + 1-1/2 cups pasta)

465kcal, 37g protein, 56g carb, 254mg sodium, 14g fiber, 62mg cholesterol, 14g fat, 2g sat fat, 6g sugar, 16%DV calcium, 24%DV iron
 CLASSIC October 16, 2020

(3) WEDNESDAY
CROQUE QUESADILLA with APPLE SALAD

WEDNESDAY PREP
• Cut vegetables: mushrooms

CROQUE QUESADILLA
8 whole wheat tortillas 1. Heat a large non-stick skillet over medium heat.
8 ounces low sodium, sliced deli ham 2. Place one tortilla in pan, top with a quarter of
6 ounces low-fat Monterey jack the ham, cheese, and mushrooms. Top with
Cheese, shredded second tortilla and cook on each side about 2
4 ounces brown mushrooms, sliced thin minutes until cheese is melted. Repeat with
remaining ingredients making 4 quesadillas; cut
each into quarters.
3. Serve with apple salad.

APPLE SALAD
2 apples, julienned Toss all ingredients carefully. Let sit at least 10 minutes
¼ red onion, minced before eating.
1 Tablespoon maple syrup
1 Tablespoon white wine vinegar
Pinch of kosher salt
4 ounces arugula (3½ - 4 cups)
¼ bunch dill, chopped

Quesadilla (2)
431kcal, 30g protein, 46g carb, 914mg sodium, 6g fiber, 52mg cholesterol, 15g fat, 7g sat fat, .7g sugar, 39%DV calcium, 18%DV iron
Apple Salad (1 cup)
77kcal, 1g protein, 19g carb, 11mg sodium, 3g fiber, 0mg cholesterol, .4g fat, 0g sat fat, 14g sugar, 6%DV calcium, 4%DV iron
 CLASSIC October 16, 2020

(4) THURSDAY
BBQ TRI TIP CHOPPED SALAD with SMOKY DRESSING

THRUSDAY PREP
• Cooked tri tip * see Meal #1 for recipe
• Ranch beans * see Meal #1 for recipe
• Grilled zucchini halves * see Meal #1 for recipe
• Make dressing up to a week ahead * see recipe below
• Cut vegetables: bell pepper, corn, onion

BBQ TRI TIP CHOPPED SALAD

1 pound cooked tri tip, chopped *see Meal #1 Toss all ingredients together with dressing.
Ranch beans *see Meal #1
1 green bell pepper, diced
2 ears corn, kernels removed
2 tomatoes, chopped
¼ red onion, diced small
2 grilled zucchini halves, diced * see Meal # 1
¾ cup chopped cilantro (¾ bunch)
2 ounces Monterey jack cheese, shredded

SMOKY DRESSING
1 Tablespoon olive oil
1 Tablespoon white wine vinegar Whisk all ingredients together, serve with tri tip salad.
1 Tablespoon lemon juice (½ lemon)
1 clove garlic, minced
1 teaspoon Dijon mustard
¼ teaspoon smoked paprika
pinch of kosher salt
dash of black pepper

Tri Tip with Dressing (1-1/2 cups dressing)

451 kcal, 43g protein, 34g carb, 428mg sodium, 8g fiber, 95mg cholesterol, 17g fat, 6g sat fat,11g sugar, 19%DV calcium, 24%DV iron
 CLASSIC October 16, 2020

(5) FRIDAY
BROCCOLI EGG BAKE

FRIDAY PREP
• Cook pasta
• Blanch broccoli * see prep guide
• Cut vegetables: mushrooms

BROCCOLI EGG BAKE

8 large organic eggs 1. Heat oven to 375 degrees.
2 cups cooked pasta 2. Combine all egg bake ingredients,
1 small head blanched broccoli * see prep guide except for tomatoes, and put in
4 ounces brown mushrooms, sliced lightly oiled 9x13 baking dish.
4 ounces Monterey jack cheese, shredded 3. Bake for about 20-25 minutes until set in
¼ bunch cilantro chopped the middle.
¼ teaspoon kosher salt 4. Serve tomatoes on the side.
⅛ teaspoon black pepper

2 tomatoes, sliced

HONEY APPLES
2 apples (any variety) Cut apples into slices, drizzle with honey,
2 Tablespoons honey and top with chopped walnuts.
2 Tablespoons chopped walnuts

Egg bake (1 slice with tomatoes)

410kcal, 29g protein, 34g carb, 495mg sodium, 8g fiber, 397cholesterol, 19g fat, 9g sat fat, 7g sugar, 37%DV calcium, 23%DV iron
Apples (1/2, prepared)
114kcal, 1g protein, 24g carb, 2mg sodium, 3g fiber, 0mg cholesterol, 2.5g fat, .2g sat fat, 20g sugar, 1%DV calcium, 2%DV iron