meal prep weekend | stocking the fridge + pesto caprese pitas
I love buying produce. More so, I relish in finding seasonal goods and taking advantage of cheaper prices and better taste. Living in Florida comes with the perk of generally good variety, and generally good quality, but other locales certainly benefit from eyeing closely what is most abundant in any given span of months.
I am a repeat eater and have found what tastes in fresh items suit me best. A fridge full of these things lends me a sense of security and put-togetherness. Even if I’m not very creatively inspired, some essentials on the shelves ensures I can whip up something simplistic yet flavorful when time pinches and appetites pinch even more. I encourage anyone to explore flavors and stock up – makes weekly meal prepping loads simpler.
The Meal Prep Scientist’s Grocery List
Part 2: Fridge
Last week I discussed how to stock your pantry for meal prep success so no one goes hungry even on tiring, blah days. This list comprises the fridge goods I use endlessly and enjoy eating. Various cuisine preferences can shape your grocery lists: if you eat a heavy Asian rotation of recipes, for instance, you may find additions such as baby bok choy, green onions, and shiitake mushrooms most helpful. I usually buy fresh produce every 2-3 days and use what I buy on demand over that span. That said, if your schedule demands bulk shopping, if stored right fruits and vegetables should last a decent duration – some veggies such as broccoli can be blanched and easily frozen.
Note: items with an asterisk denote items best stored on the countertop until they’ve been cut or partially used. Missing something? Let me know!
Here’s what I made this past week: Pesto Caprese Pitas with Steamed Broccoli. Fresh mozzarella is one of the least fattening cheese options available, particularly if you opt for a part-skim version. Broccoli is a powerful vegetable loaded with Vitamin C and potassium and tastes lovely with just a dusting of salt, pepper, and lemon juice. However, feel free to use my Fridge Essentials list to choose a vegetable you’d prefer if broccoli isn’t your thing!
Ingredients
- 16 oz fresh mozzarella
- 1 pint cherry or grape tomatoes, halved
- 1/4 cup basil pesto, homemade or store-bought
- 3-4 cups spinach
- 4 cups broccoli florets
- 2 tbsp olive oil
- 2 blocks tofu*, sliced into cubes
- 2 lb chicken breast*
- 4-7 loaves pita
Instructions
- First, prepare pesto caprese salad. Slice mozzarella into bite-sized chunks (about 1/2-1 inch cubes). Toss with cherry tomatoes and basil pesto in a bowl until well combined. Set aside.
- Heat olive oil in a skillet over medium. Toss tofu/or chicken with salt and pepper, then cook until chicken is completely opaque or tofu is crisp on all sides, about 8-10 minutes.
- Steam broccoli. Several ways exist to do this, but in a pinch, microwaving works well. Add broccoli florets to a microwave-safe dish with 2-4 tbsp water, cover loosely, and cook on HIGH for 4-5 minutes. Let stand for a minute or two before removing.
- To assemble prep containers: add 4-5 oz chicken or 5-7 portions of tofu to meal prep containers. Add about 1/2 cup broccoli to another compartment. Finish with 1/2-1 cup spinach and place 1/2-1 cup caprese salad over top. Upon serving, stuff contents into a loaf of pita as desired and enjoy!
