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helping chronic dieters break free from diet culture and make peace with food and body.

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easy dishes to make this weekend & eat all week

13 · Jan 5, 2020 · Leave a Comment

easy dishes you can make over the weekend and eat all week long

mexican cauliflower rice with spiced tofu // cait's plate

I got a LOT of requests about meal prepping for the week ahead and while I’m no food prep expert, I do like to make a few dishes over the weekend that I can easily heat and eat all week long so I wanted to round those up for you in case you need some inspiration this weekend!

A few of my favorites include:

Baked Oatmeal

spiced pear baked oatmeal // cait's plate

As you may or may not have gathered, I loved baked oatmeal. It’s such a simple heat & eat breakfast (or snack!) and it doesn’t take long to pull together on the weekends making it a double win. It keeps well in an airtight container for about 4-5 days in the fridge and re-heats well in the microwave.

Try these varieties:

  • Cherry vanilla almond baked oatmeal
  • Apple cinnamon walnut baked oatmeal
  • Cinnamon raisin walnut baked oatmeal
  • Peanut butter apple baked oatmeal
  • Spiced pear baked oatmeal
  • Chocolate chip banana baked oatmeal

Baked Egg Dishes

sweet potato, kale & fontina whole grain strata // cait's plate

This is another favorite make-ahead dish of mine and is perfect for literally any meal of the day. Lazy dinner? Check. Easy packed lunch? Check. Quick breakfast? Check. It keeps well in an airtight container in the fridge for up to 4 days helping make the week ahead MUCH easier.

Try these varieties:

  • Pesto vegetable & mozzarella egg bake
  • Sweet potato, kale & fontina whole grain strata
  • Veggie-loaded yogurt frittata
  • Spinach, tomato & mozzarella egg bake
  • Broccoli, pepper & feta egg bake
  • Cheese & veggie egg cups

Pancakes & Waffles

whole grain spiced pear pancakes // cait's plate

I find myself making a batch of pancakes and/or waffles to freeze and have on hand every other weekend it seems like. They’re an easy breakfast, snack or breakfast-for-dinner option. I can also pack them in Owen’s lunch box frozen and they thaw by the time he eats lunch! They’ll keep in the fridge in an airtight container for 4-5 days or in the freezer for up to 2 months!

Try these varieties:

  • Whole grain gingerbread pancakes
  • Apple cider doughnut waffles
  • Whole grain blueberry banana pancakes
  • 6-ingredient waffles
  • Whole grain spiced pear pancakes
  • Whole grain gingerbread waffles
  • Easy short-stack whole grain pancakes
  • Whole grain chocolate chip zucchini waffles
  • Whole grain peanut butter pumpkin pancakes

Soups, Stews & Chilis

sausage & white bean veggie soup // cait's plate

There’s literally nothing better than prepping a big batch of soup, stew or chili over the weekend to have on-hand all week. The flavors in these dishes only get BETTER as they sit in the fridge and marinate. Most can easily last 4-5 days in an airtight container in the fridge and you can also freeze a bunch in single serve portions to pull out whenever you need them!

Try these varieties:

  • Quick & easy veggie-packed meatball soup
  • Sausage & white bean veggie soup
  • Black bean, wheat berry & veggie chili
  • Instant pot veggie-chili
  • Tortellini & chickpea italian soup
  • Black bean, sweet potato & turkey chili
  • Weeknight veggie chili
  • Roasted butternut squash & apple soup
  • Turkey and orzo soup
  • Sweet potato & black bean quinoa chili
  • Creamy red lentil, kale & quinoa stew

Grain & Veggie Bowls

pesto quinoa with riced broccoli and chickpea walnut mash // cait's plate

Like soups, grain bowls only get better as their flavors marinate. If you want to be able to re-crisp any roasted veggies you’re adding in, feel free to keep the components separate (and obviously leave off any toppings or dressings until right before you’re ready to eat). I don’t mind that the veggies get a little more tender as time goes on. These bowls should keep well in an airtight container in the fridge for at least 4 days.

Try these varieties:

  • Tri-color quinoa and roasted root vegetable grain bowl
  • Roasted harvest vegetable farro & feta bowl
  • 15-minute pesto quinoa with riced broccoli & chickpeas
  • Pesto & veggie farro bowl
  • Veggie mexican quinoa bowl
  • Roasted veggie & quinoa with cilantro lime cashew sauce
  • Roasted harvest vegetable barley bowl
  • Confetti veggie mexican quinoa bowl

Baked Pasta Dishes

weeknight baked ziti // cait's plate

There’s nothing better than a baked pasta dish that you can eat all night long! It feels like the most comforting meal ever and literally all you have to do during the week is heat it up! Most last well in an airtight container in the fridge up to 4 days.

Try these varieties:

  • Whole wheat pesto greek yogurt baked mac and cheese
  • Veggie-packed whole grain skillet lasagna
  • Broccoli & spinach pesto tortellini bake
  • Roasted brussel sprout & caramelized onion whole wheat pasta
  • Weeknight baked ziti
  • Broccoli & cheddar pasta bake
  • Easy spinach & cheese ravioli bake

Mexican Dishes

black bean, corn & zucchini enchiladas // cait's plate

From enchilladas to bowls and baked, there are SO many options that make great make-ahead meals! Like some of the others I’ve mentioned before, the flavors marinate the longer they’re in the fridge and taste better each time you pull it out! Most will keep well for at least 4 days in an airtight container in the fridge.

Try these varieties:

  • Mexican sweet potato & cauliflower rice with spicy tofu
  • Black bean, corn & zucchini enchiladas
  • Easy, veggie-packed mexican casserole
  • Cheesy, whole grain enchilada bake
  • Easy double bean enchiladas
  • Mexican cauliflower rice with spiced tofu
  • Spicy black bean & veggie farro bake

Hope this helps provide some inspiration for the week ahead!

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your work week dinner game plan // cait's plate

5 easy make ahead breakfasts

make-ahead baked yogurt & mixed berry french toast casserole // cait's plate
13

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please note: items in these posts may contain affiliate links which simply means I earn a small amount of money if you click on them (at no additional cost to you).  this money is always re-invested in cait’s plate so I can continue to create free content to you!

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it took me years of being miserable as I tried to adhere to all of diet culture's rules before I got to my 'ah-ha' moment.  what I was doing was not only making me unhappy, but it was harming not only my physical health, but my mental health too.  and wasn't I supposed to be doing all of this in the NAME of health?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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but for whatever it’s worth to anyone out there that might need to hear this: I’m always my happiest, healthiest self when I lean into my own body and my own experiences - not someone else’s idea of what it should be.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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here's what I put in it:⠀⠀⠀⠀⠀⠀⠀⠀⠀
* mixed greens⠀⠀⠀⠀⠀⠀⠀⠀⠀
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* chickpeas (could also use chicken!)⠀⠀⠀⠀⠀⠀⠀⠀⠀
* red onion⠀⠀⠀⠀⠀⠀⠀⠀⠀
* dried cranberries⠀⠀⠀⠀⠀⠀⠀⠀⠀
* walnuts (can also use pecans)⠀⠀⠀⠀⠀⠀⠀⠀⠀
* goat cheese (feta would also be great)⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I drizzle the whole thing with olive oil and balsamic glaze.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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printable recipe on @caitsplate: https://caitsplate.com/vegetarian-harvest-wrap/⠀⠀⠀⠀⠀⠀⠀⠀⠀
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it then begs the question, is it truly our health and wellness, or simply the chance to profit, that motivates so much of the messaging in our health and wellness culture?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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part of freeing yourself from diet culture is unraveling the pervasive messaging we often take as hard truth and picking it apart based on our lived experience and knowledge.  this can help us determine what truly serves our overall wellbeing versus what is simply padding the pockets of the industry.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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white bean & veggie farro soup! a latest spin on white bean & veggie farro soup!  a latest spin on one of my favorite soup recipes.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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super simple to pull together, perfectly comforting and great to make ahead and reheat for easy meals (my favorite kind 🙌)⠀⠀⠀⠀⠀⠀⠀⠀⠀
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recipe is linked in my profile (@caitsplate)⠀⠀⠀⠀⠀⠀⠀⠀⠀
https://caitsplate.com/white-bean-veggie-farro-soup/⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#caitsplatefood #caitsplate #f52community #soupseason #vegetarianrecipeshare #meatless #souprecipe #easymeal #easycooking #recipeshare
one of the things I hear most often from individua one of the things I hear most often from individuals looking to break free form diet culture and embrace intuitive eating is “I feel like all I’m doing is thinking and analyzing my food behaviors and all I want to do is stop thinking so much about food.”

this is completely understandable.  when food and food rules have owned your life for so long, and you finally embrace the thing that’s supposed to help you break that cycle, it can feel like a lot.

the difference is, while intuitive eating may require a deeper dive at the outset, it ultimately sets you *free* from all the over-thinking and analyzing of food & food choices, setting you up for a peaceful relationship with food that can last a lifetime.

dieting and food rules feel simple at the outset, but keep us in a never-ending cycle of distress around food.

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pumpkin turkey meatballs! done in less than 30 mi pumpkin turkey meatballs!  done in less than 30 minutes with less than 10 ingredients.  a perfect easy fall meal!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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grab the recipe details on @caitsplate (link in profile): https://caitsplate.com/pumpkin-turkey-meatballs/⠀⠀⠀⠀⠀⠀⠀⠀⠀
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