
Photo, Erik Putz.
Week two of our 28-day meal prep plan is here (find the first week here and all the recipes from the plan here), featuring seven satisfying recipes that’ll have dinner on the table in a flash. From a hearty chicken chili to a one-pan, vegetarian mushroom gratin, these recipes will carry you through from Monday to Sunday with ease.
Below are the recipes and groceries you’ll need, plus easy-to-follow meal prep tips to set you up for success throughout the week.
Here are your week 2 recipes:

Photo, Erik Putz.
Week 2 Ingredients:
Check your fridge for these leftovers from last week and plan accordingly:
- Garlic gloves
- Sour cream
- Parmesan
Check your pantry for:
- Olive oil
- Canola oil
- Sesame oil
- Salt
- Pepper
- Honey
- Rice vinegar
- Soy sauce
- Low-sodium soy sauce
- Oyster sauce
- Smoked paprika
- Garam masala
- All-purpose flour
- Cornstarch
- Dry sherry
or apera (optional)
Shopping list:
PRODUCE
- 2 227-g pkg sliced cremini mushrooms
- 1 397-g pkg coleslaw mix
- 1 340-g pkg mixed broccoli and cauliflower florets (4 cups)
- 1 340-g pkg spiralized zucchini
- 3 yellow onions
- 1 shallot
- 6 green onions
- 2 heads garlic (9 cloves)
- 1 medium fennel bulb with fronds
- 1 grapefruit
- 2 limes
- 1 3-pack yellow, red and orange bell peppers
- 1 green bell pepper
- 1 small bunch Swiss chard (4 cups chopped)
- 1 large bunch watercress (3 cups chopped)
HERBS
- 1 bunch cilantro (heaping 1 cup chopped)
- 1 bunch parsley (2 tbsp chopped) 1 clamshell mint (⁄ cup leaves)
PROTEIN
- 4 skin-on salmon fillets (600 g total)
- 1 450-g pkg peeled, large frozen shrimp
- 500 g skinless, boneless chicken breasts, halved horizontally
- 350 g skinless, boneless chicken thighs, thinly sliced
- 450 g strip loin steak, about ⁄-in. thick
- 4 boneless pork chops, about ⁄-in. thick
DAIRY
- 1 250-mL pkg sour cream (3/4 cup)
- 1/2 cupcup grated parmesan
- 1 1/2 cups shredded Monterey Jack cheese (optional)
BAKERY
- 8 small flour tortillas
DRY GOODS
- 250 g fresh chow mein noodles
- 180 g soba noodles
- 1 398-mL can butter beans
- 1 540-mL can cannellini beans
- 1 900-mL carton low-sodium chicken broth (3 cups)
- 1 900-mL carton vegetable broth (3/4cup)
- 1 80-g pkg shichimi togarashi spice blend, such as President’s Choice (1/2 tsp)
- 1 136-g bottle Tex-Mex seasoning, such as Clubhouse (2 tbsp)
- 1 small pkg wasabi paste (5 tsp)
- 80 mL mango chutney (1/3 cup)
- 1 250-mL can sliced pickled jalapenos (1 tbsp)
- 300 mL prepared salsa (1/2 cup)
- 30 g panko bread crumbs (1/2 cup)
2 tbsp fried shallots (optional)
Sunday Meal Prep Plan
Store everything in resealable containers. Chopped produce should be covered with a damp paper towel, then sealed and refrigerated (to keep from drying out).
Sweet and Spicy Glazed Salmon with Fennel and Grapefruit Salad
- Thinly slice fennel, reserving fronds
- Peel, halve and thinly slice grapefruit
- Thinly slice shallot
Chicken Chow Mein
- Cut green onions
- Stir together 1 1/2 tbsp soy sauce, 1 tsp sesame oil and oyster sauce
Garam Masala Pork Chops with Mango Chutney
- Stir smoked paprika with salt and garam masala
Togarashi Shrimp, Spiralized Zucchini and Soba Bowls
- Stir soy sauce with lime juice, 2 tsp sesame oil and honey
- Chop green onions
White Chicken Chili
- Halve chicken breasts horizontally
- Finely chop onion
- Shred Monterey Jack cheese (if using)
Spicy Steak Fajitas
- Cut onion into wedges
- Shred Monterey Jack cheese (if using)
One-Pan Mushroom Gratin with Butter Beans
- Finely grate parmesan
- Finely chop onion
Check out the recipes for Week 1 and Week 3.