Three batch-friendly recipes, easy snack ideas, and a single prep plan

Hello Kitchen Confidence Family!

Ready to power through the week with minimal stress and tasty, healthy meals? I’ve got you covered with three batch-friendly recipes, easy snack ideas, and a single prep plan that sets you up for success. Let’s jump in!

Recipes (Each Makes ~4 Servings)

1. Sheet Pan Lemon-Garlic Salmon & Veggies

Flavor: Light, citrusy salmon with roasted vegetables for a complete, nutritious meal.

• Main Ingredients:

  • 1.5–2 lbs salmon fillets (skin on or off)

  • Marinade: juice of 1 lemon, 2 minced garlic cloves, 2 Tbsp olive oil, salt & pepper

  • 2–3 cups mixed veggies (e.g., broccoli florets, bell peppers, zucchini)

Directions

1. Marinate Salmon: In a shallow dish or zip-top bag, combine lemon juice, garlic, olive oil, salt & pepper. Add salmon and let it rest for about 15 minutes.

2. Roast: Preheat oven to 400°F (200°C). Place salmon fillets on a parchment-lined sheet pan. Arrange veggies around salmon; drizzle with a little oil, salt & pepper.

3. Bake: Roast for 12–15 minutes, depending on the thickness of the salmon (internal temperature should reach 145°F/63°C). Serve hot.

2. Chicken & Broccoli Stir-Fry

Flavor: Savory and slightly sweet stir-fry sauce with tender chicken and crisp broccoli.

• Main Ingredients:

  • 1.5 lbs boneless chicken breasts or thighs, cut into bite-sized pieces

  • Sauce: 2 Tbsp soy sauce, 1 Tbsp honey, 1 tsp minced garlic, 1 tsp cornstarch (optional for thickening)

  • 2–3 cups broccoli florets (fresh or frozen, thawed)

  • 1 onion (optional, sliced)

  • Cooked brown rice or noodles (for serving)

Directions

1. Sauté Chicken: Warm a tablespoon of oil in a large skillet or wok. Add chicken and cook until browned (about 5–6 minutes).

2. Add Veggies: Stir in broccoli (and onion if using). Cook until broccoli is bright green and tender-crisp (about 3–4 minutes).

3. Finish with Sauce: In a small bowl, whisk soy sauce, honey, garlic, and cornstarch. Pour over chicken and broccoli; stir until sauce thickens (1–2 minutes). Serve over brown rice or noodles.

3. Chickpea & Spinach Curry

Flavor: Mildly spiced, creamy tomato-based curry packed with plant-based protein and greens.

• Main Ingredients:

  • 2 cans chickpeas (rinsed & drained)

  • 1 can (14 oz) diced tomatoes (or tomato sauce)

  • 1 cup coconut milk (light or regular)

  • 2 cups fresh spinach (roughly chopped)

  • 1 tsp curry powder, 1 tsp turmeric, salt & pepper

  • Optional: 1 small onion (chopped), 2 garlic cloves (minced)

Directions

1. Sauté Aromatics (Optional): In a pot, sauté onion and garlic in 1 Tbsp oil until soft.

2. Add Chickpeas & Spices: Stir in chickpeas, curry powder, turmeric, salt & pepper. Cook for 1–2 minutes.

3. Simmer: Add diced tomatoes and coconut milk. Let it simmer for about 10 minutes.

4. Add Spinach: Stir in spinach just before serving. Cook until wilted. Serve with brown rice or whole-grain naan.

Healthy Premade Snacks

1. Veggie Sticks & Hummus

   • Carrots, celery, cucumber—cut into sticks. Portion hummus in small containers.

2. Yogurt & Berries

   • Use Greek yogurt with fresh or frozen berries. Top with granola or chia seeds for added crunch.

3. Hard-Boiled Eggs & Whole Wheat Crackers

   • Boil eggs in advance. Pair with crackers and a sprinkle of salt & pepper.

4. Peanut Butter Banana Wraps

   • Spread nut butter on a whole-grain tortilla, add banana slices, roll up, and slice into bite-sized rounds.

Consolidated Grocery List

(Adjust quantities based on exact needs and snack frequency.)

Proteins & Dairy

• Salmon: 1.5–2 lbs fillets

• Chicken: ~1.5 lbs (breasts or thighs)

• Greek Yogurt (for snacks)

• Eggs (for snacks if desired)

Produce

• Lemons: 1–2 (marinade for salmon)

• Garlic: ~1 head (for marinades, stir-fry sauce, curry)

• Broccoli: 2–3 cups florets (fresh or frozen)

• Onion: 1–2 (optional for recipes)

• Bell Peppers, Zucchini (for salmon sheet pan)

• Spinach: ~2 cups (for curry)

• Bananas (snacks)

• Apples, Carrots, Celery, Cucumber (snacks)

• Berries (fresh/frozen for yogurt cups)

Grains & Dry Goods

• Brown Rice or Whole-Grain Noodles (for serving with chicken & broccoli)

• Whole-Grain Tortillas (optional for banana wraps)

• Canned Chickpeas: 2 cans (for curry)

• Canned Diced Tomatoes: 1 can (14 oz)

• Coconut Milk: 1 can (light or regular)

• Hummus (for veggie snacks)

• Granola or Chia Seeds (optional snack topper)

Pantry Staples

• Olive Oil (or cooking oil of choice)

• Soy Sauce, Honey (for stir-fry sauce)

• Curry Powder, Turmeric (for curry)

• Salt & Pepper

• Peanut Butter (or other nut butter)

• Cornstarch (optional for stir-fry thickening)

Prep List & Timeline

Total Time: ~2–3 hours (for a full cook/assemble session)

1. Marinate & Cook Proteins

   • Salmon: Mix lemon, garlic, oil marinade; let fillets rest ~15 min, then bake.

   • Chicken: Cut into bite-sized pieces; cook in skillet or wok.

2. Cook Grains

   • Boil brown rice or noodles for chicken & broccoli.

   • Optionally cook extra rice for the curry.

3. Chop Veggies

   • Broccoli florets, onions, peppers, zucchini for the salmon and stir-fry.

   • Spinach can be left whole or roughly chopped for the curry.

   • Prep snack veggies (carrots, celery, cucumber).

4. Prepare Chickpea Curry

   • In a pot, quickly sauté onion & garlic (optional), add spices, chickpeas, tomatoes, and coconut milk. Simmer.

   • Add spinach at the end.

5. Assemble Meals

   • Sheet Pan Salmon & Veggies: Store in containers.

   • Chicken & Broccoli: Combine in containers over rice/noodles.

   • Chickpea Curry: Store in containers with rice on the side or together.

   • Label with dates and refrigerate.

6. Snack Prep

   • Hard-boil eggs if using.

   • Portion out hummus and veggie sticks.

   • Make yogurt cups with berries and granola.

   • Roll up peanut butter banana wraps.

Common Cooking Mistakes to Avoid

1. Not Patting Fish Dry: A quick pat with a paper towel helps the salmon roast properly.

2. Overcrowding Your Pan: Give veggies room to roast/stir-fry so they cook evenly.

3. Skipping Seasoning Layers: Season proteins, veggies, and sauces at each step.

4. Overcooking Broccoli: Aim for tender-crisp; mushy broccoli loses nutrients and flavor.

5. Too Much Liquid in Stir-Fry: If sauce is watery, dissolve a little cornstarch in water and add gradually.

One Tip of the Week

“Double Up on Your Starches.”

When you’re boiling brown rice or noodles, make extra. This saves you time midweek—especially if you decide to throw together a quick fried rice or a leftover stir-fry using the extra grains.

Community Corner

• Share Your Meal Prep Photos: Tag me on Instagram or LinkedIn using #KitchenConfidence so I can see your creations!

• Got a Question or Tip? Reply to this email or comment on my latest post. Let’s keep growing our kitchen know-how together!

Closing Thoughts

With these simple, health-conscious recipes, snacks, and a strategic prep plan, you’ll cruise through your busy week without a second thought about “What’s for dinner?” A bit of organization up front means more time, less stress, and great-tasting meals every day. Until next time, cook with confidence!