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easy dishes to make this weekend & eat all week

11 · 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!

You Might Also Like:

Work Week Dinner Game Plans

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
11

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i’m cait, a registered dietitian and mom. i believe in a realistic approach to wellness. on this site you'll find easy recipes, nutrition content, motherhood tips and more! read more →

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hear me out. I know we've been taught to celebrat hear me out.  I know we've been taught to celebrate things like weight loss, toned muscles, beauty procedures that help us look younger...but here's why I always caution against putting so much focus on appearance:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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bodies change.  weight fluctuates. skin sags and wrinkles.  hair grays.  these are all part of the natural process (& privilege) of aging.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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we live in a society that promotes this backward idea that our appearance should remain stable despite years passing.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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rather than internalizing the false idea that we need always be reaching backward and working to re-obtain what once was, allow your body to showcase the beautiful signs that you were given yet another day to walk this earth.  another chance to pursue your passion and purpose...both of which are so much more important than how you look.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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to anyone that needs this reminder today: you are not your body.  your worth and well-being is not dependent on your appearance.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#caitsplatenutrition #caitsplate #antidietculture #nondietapproach #antidietdietitian #intuitiveeatingjourney #youareworthy
tweaked my slow cooker turkey, bean & veggie chili tweaked my slow cooker turkey, bean & veggie chili this past week to make it meatless and it was 🙌🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
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here’s how I did it:⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1/2 red onion, finely chopped⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1 cup diced bell peppers (I used a mixture)⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 3 cloves garlic, minced⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 2 tablespoons tomato paste⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1 (28-oz.) can diced tomatoes⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1 15-oz. can black beans, rinsed and drained⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1  15-oz. can kidney beans, rinsed and drained⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1 1/2 cups veggie broth⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 3 teaspoons chili powder (+/- as desired)⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1 teaspoon ground cumin⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1 teaspoon dried oregano⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1-2 sweet potatoes, peeled & cut into 2 inch cubes⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Salt & pepper, to taste⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 2-4 tbsp. olive oil⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 2 cups cooked quinoa⠀⠀⠀⠀⠀⠀⠀⠀⠀
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place everything but the quinoa into a slow cooker & place on HIGH for 4 hours.  Stir in cooked quinoa & add additional salt / pepper / spices to taste.  top with your favorite toppings (I love cheese, avocado, yogurt & hot sauce).⠀⠀⠀⠀⠀⠀⠀⠀⠀
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this chili is great right away (even better after a day to marinate in the fridge) and is an easy make-ahead meal you can enjoy all week!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#caitsplatefood #caitsplate #chilirecipe #vegetarianrecipe #vegetrianmeal #vegetarianmealprep #slowcooker #slowercookermeals #crockpotrecipes
what's a diet culture rule you've never quite unde what's a diet culture rule you've never quite understood?
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for me it was definitely the "don't eat after 6pm" rule 🤔
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hunger and digestion are not run by the clock.  there are so many factors that can go into why we feel hungry from one moment to the next, and that feeling of hunger is always valid and should be honored, regardless of the time of day.
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similarly, there are no 'right' or 'wrong' times to eat a meal.  breakfast, lunch and dinner are not bound to specific windows of time.  each can be eaten whenever you & your body deem it appropriate.
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hope this reaches anyone who might need these reminders today ❤️
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#caitsplatenutrition #caitsplate #antidietdietitian #mindsetmatters #allfoodsfit #edwarriors #rdchat #dietitiansofinstagram #healthateverysize #dietculturedropout #nondietdietitian #antidietculture #antidietrevolution #intuitiveeatingjourney
these greek spinach & feta turkey meatballs make f these greek spinach & feta turkey meatballs make for a super simple weeknight meal.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I'm partial to serving them over some couscous or quinoa, slathering them in tzatziki sauce then adding some fresh cucumbers, red onions, tomatoes & pita bread.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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but you can really serve them up in whatever way you like best!  done in 35 minutes and makes enough to eat for several meals 🙌🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
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grab the recipe on @caitsplate (link in bio): https://caitsplate.com/greek-spinach-feta-turkey-meatballs/⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#caitsplatefood #caitsplate #dinnerrecipes #dinnerathome #easydinner #easymeals #thefeedfeed #f52community #huffposttaste #recipeideas
just to add a little perspective around the messag just to add a little perspective around the messaging that’s out there telling us all how to “lose the COVID 15...”⠀⠀⠀⠀⠀⠀⠀⠀⠀
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let's reframe the fear mongering language around weight gain during this pandemic as a sign of privilege.  having enough, at a time where so many have lost so much, should be looked at as nothing but a positive.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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our bodies are meant to shift and change with different seasons of life.  using food as one way to cope with hard emotions is completely common and part of a peaceful relationship with food.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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we are in unprecedented times.  seeking self-comfort and care in whatever way works for you is OKAY.  having gained weight during this pandemic is OKAY and not something you need to be jumping to 'fix' or 'correct.' and most importantly, it's okay to reframe comfort eating to something you can be grateful for, a coping skill you have the privilege and opportunity to enjoy, rather than berating yourself for it.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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sending everyone a great big virtual hug today 🤍⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#caitsplatenutrition #caitsplate #nondietapproach #antidietdietitian #antidietculture #intuitiveeatingjourney #intuitiveeating #nondietdietitian #youareenough #youareworthy
another favorite from the archives!⠀⠀⠀⠀⠀ another favorite from the archives!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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this veggie sushi grain bowl takes all your favorite flavors from a veggie sushi roll and deconstructs it into an easy lunch.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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finished off with an Asian ginger vinaigrette, it will definitely be a meal you make time and time again.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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here’s what you need: ⠀⠀⠀⠀⠀⠀⠀⠀⠀
for the grain bowl:⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 2 cups cooked rice⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1 cup steamed shelled edamame⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 2 cups carrots, peeled & cut into ribbons (you can also shredded or thinly slice them)⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1/2 cup cucumbers, thinly sliced⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1 avocado, sliced⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Optional: black sesame seeds⠀⠀⠀⠀⠀⠀⠀⠀⠀
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for the dressing (recipe from all recipes):⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 3 cloves garlic, minced⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 2 tablespoons fresh ginger root, peeled & minced⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 3/4 cup olive oil⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1/3 cup soy sauce⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 3 tablespoons honey⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1/3 cup rice vinegar⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1/4 cup water⠀⠀⠀⠀⠀⠀⠀⠀⠀
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full recipe details on @caitsplate (link in profile): https://caitsplate.com/veggie-sushi-grain-bowl/⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#caitsplatefood #caitsplate #vegetarianrecipe #vegetarianeats #vegetarianlunch #huffposttaste #thefeedfeed #f52community #lunchtoday

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