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September 29, 2015 5 min read

Sundays are for relaxation, so when you think of spending your time meal prepping, you might roll your eyes. But there's actually an easy way to get your prepping in without all the drama. Planning ahead by doing a bit of cooking on Sunday can provide you with the opportunity to make dinner each night in 15 minutes or less. Take a look at this complete grocery list and meal plan consisting of plenty of vegetables, some rice, and a pork shoulder for a complete meal for Sunday night that can be turned into various meals throughout the week. Each recipe serves up to four people. To maintain freshness, cook the recipes in the order provided here. food SUNDAY'S SLOW COOKER RECIPE BREAKDOWN: PRODUCE
Avocado, ripe, 2 medium Beefsteak tomato, 2 medium Broccoli, 4 small heads (about 3 pounds) Carrots, 8 medium (about 2 pounds) Cilantro, 1 bunch Corn, 4 large ears OR 2 cups frozen kernels Garlic, 1 head Lime, 2 Red bell pepper, 4 large (about 2 pounds) Romaine, 2 small hearts Yellow onion, 3 large Zucchini, 4 medium (about 2 pounds) MEAT, EGGS AND DAIRY Butter, 3 tablespoons Cheddar cheese, 8 ounces Eggs, 12 large Pork shoulder, bone-in (about 5 pounds), 1 PANTRY ITEMS Balsamic vinegar, 1 small bottle Pitas (white or wheat), 8 large Hot sauce, 1 small bottle (optional) Jasmine rice, 3 cups Low-sodium chicken stock, 1 cup Refried beans, 16-ounce can Salsa, 1 small jar (optional) Soy sauce, 1 small bottle Unseasoned rice vinegar, 1 small bottle MEAT, EGGS AND DAIRY Butter, 3 tablespoons Cheddar cheese, 8 ounces Eggs, 12 large Pork shoulder, bone-in (about 5 pounds), 1 PANTRY ITEMS Balsamic vinegar, 1 small bottle Pitas (white or wheat), 8 large Hot sauce, 1 small bottle (optional) Jasmine rice, 3 cups Low-sodium chicken stock, 1 cup Refried beans, 16-ounce can Salsa, 1 small jar (optional) Soy sauce, 1 small bottle Unseasoned rice vinegar, 1 small bottle Follow the recipe preparation exactly, but cook on HIGH for 3 to 4 hours, instead of on low for 8 to 9 hours. Make-Ahead Slow-Cooker Pork Shoulder Makes 12 servings INGREDIENTS 1 bone-in pork shoulder (about 5 pounds), skin removed 1 tablespoon kosher salt Freshly ground pepper, to taste 1 large yellow onion, thinly sliced 6 cloves garlic, thinly sliced ¼ cup balsamic vinegar 1 cup low-sodium chicken stock PREPARATION Season the pork shoulder on all sides with salt and pepper. Spread the sliced onion and garlic over the bottom of a slow cooker, then place the pork shoulder on top. Pour the balsamic vinegar and the chicken stock over the pork shoulder. Cover the slow cooker and cook on low for 8 to 9 hours, until the pork is super tender and falling off the bone. Shred the meat with two forks, discard the bone, then cool completely before storing in airtight containers in the fridge. PREP NOTE: You’ll be using the pork in three different meals this week, so divide it equally among three airtight containers in the fridge. Make-Ahead Big-Batch Roasted Vegetables Makes about 2 cups of bell peppers, 3 cups of zucchini, and 3 cups of carrots Note:If you have three racks in your oven, you can do these vegetables all at once. If not, cook in batches. INGREDIENTS 4 medium zucchini (about 2 pounds), sliced diagonally into coins about ½-inch thick 4 large red bell peppers (about 2 pounds), halved, cored, thinly sliced 8 medium carrots (about 2 pounds), peeled, sliced diagonally into coins about ¼-inch thick 3 tablespoons olive oil, divided Kosher salt and freshly ground pepper, to taste PREPARATION
  1. Preheat the oven to 400°F and line three large, rimmed baking sheets with parchment paper.
  2. In a large mixing bowl, toss the zucchini with a tablespoon of olive oil and season with salt and pepper, then spread the zucchini out on one of the baking sheets. Repeat with the bell peppers and carrots and the remaining olive oil, using a different parchment-lined baking sheet for each vegetable.
  3. Roast in the preheated oven until the zucchini is soft and the carrots and peppers are cooked through but still al dente, about 40 minutes.
  4. Let the vegetables cool completely before storing them in three separate airtight containers in the fridge.
Make-Ahead Jasmine Rice Makes 6 cups INGREDIENTS 3 cups uncooked jasmine rice 3 cups cold water PREPARATION
  1. Rinse the rice by pouring it into a medium pot or bowl, covering it with cold water, then draining it through a fine mesh strainer, shaking the rice to dry it as much as possible.
  2. In a rice cooker: Combine the rinsed rice and the water in the rice cooker and cook according to the machine directions. Let the rice cool completely before storing in an airtight container in the fridge.
  3. On the stovetop: Combine the rinsed rice and water in a medium pot. Bring the mixture to a boil over high heat, then turn the heat all the way down to low, cover, and let the rice cook, covered, for 23 minutes.
  4. Let the cooked rice sit, covered, for 10 minutes, then remove the lid and fluff with a fork. Let the rice cool completely before storing in an airtight container in the fridge.
Make-Ahead Steamed Broccoli Makes about 5 cups broccoli INGREDIENTS 4 small heads broccoli (about 3 pounds), cored and cut into bite-sized florets 1 teaspoon kosher salt PREPARATION
  1. In the microwave: Place the broccoli in a large, microwave-safe ceramic bowl or dish with a lid. Add the salt and 3 tablespoons of water. Cover and microwave on high for 6 minutes.
  2. Remove the dish from the microwave and uncover it right away. Let the broccoli cool, then store it in an airtight container in the fridge.
  3. On the stovetop: Add an inch of water to a saucepan with a steamer basket and bring it to a boil over high heat. (If you don’t have a steamer basket, just use a large saucepan with a lid and put the broccoli directly into the water.)
  4. Add the salt to the water, then put the broccoli in the steamer basket.
  5. Cover and reduce the heat to medium.
  6. Steam until the broccoli is bright green but still slightly al dente, 6-7 minutes. Let the broccoli cool, then store it in an airtight container in the fridge.
Divide the food up ahead of time based on how you’re going to use it: PORK: Three containers, each with ⅓ of the pork BROCCOLI: Two containers, one with ⅓ of the broccoli, one with ⅔ of the broccoli CARROTS: Two containers, one with ⅓ of the carrots, one with ⅔ of the carrots RICE: Two containers, one with ⅓ of the rice, one with ⅔ of the rice We didn’t divide up the peppers, zucchini, or corn, because we were out of space and thought those were the easiest to divide later. But, you can divide them if you want. CORN: Three containers, each with ⅓ of the corn BELL PEPPERS: Three containers, each with ⅓ of the bell peppers ZUCCHINI: Two containers, one with ⅓ of the zucchini, one with ⅔ of the zucchini Now, you can make the following meals: MONDAY: Easy Slow Cooker Pork Rice Bowl food TUESDAY: Pork and Veggie Pita Wraps with Smashed Avocado food WEDNESDAY: Vegetable Fried Rice food THURSDAY: Shredded Pork and Vegetable Hash food FRIDAY: Baked Egg, Bean, and Cheese Pita PIzzas food Does this inspire you to meal prep?
Source: Buzzfeed

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