Meals In This Prep
Sardine Toast & Arugula
Shrimp Orzo
Baked Cod & Tomatoes
Mediterranean Eggs
Seafood Salad
Anchovy Pasta
Sardine Toast
Baked Cod Bowl
5-Day Meal Plan
Day 1 — Monday
Breakfast: Sardine Toast & Arugula
Lunch: Shrimp Orzo
Dinner: Baked Cod & Tomatoes
Day 2 — Tuesday
Breakfast: Mediterranean Eggs
Lunch: Seafood Salad
Dinner: Anchovy Pasta
Day 3 — Wednesday
Breakfast: Sardine Toast
Lunch: Baked Cod Bowl
Dinner: Shrimp Orzo
Day 4 — Thursday
Breakfast: Mediterranean Eggs
Lunch: Anchovy Pasta
Dinner: Seafood Salad
Day 5 — Friday
Breakfast: Sardine Toast & Arugula
Lunch: Shrimp Orzo
Dinner: Baked Cod & Tomatoes
Daily Nutrition (Approx.)
Calories
1700
Protein
110g
Carbs
180g
Fat
60g
Fiber
18g
Step-by-Step Instructions
- 1
Baked cod: season with lemon, garlic, cherry tomatoes, bake 400°F 12 min.
- 2
Shrimp orzo: cook orzo, sauté shrimp with garlic, toss together with lemon.
- 3
Anchovy pasta: sauté anchovies in olive oil until melted, add garlic, chili, toss with spaghetti.
- 4
Sardine toast: mash sardines on sourdough with lemon and chili.
- 5
Seafood salad: mix chilled shrimp, capers, arugula, lemon dressing.
- 6
Portion across containers.
Storage Tips
- Seafood best within 3 days
- Orzo keeps 4 days
- Toast assembled day-of
Ingredients
- 2 lbs cod fillets
- 1.5 lbs shrimp
- 4 tins sardines in olive oil
- 1 tin anchovies
- 1 lb orzo
- 1 loaf sourdough
- 2 pints cherry tomatoes
- 8 oz arugula
- 4 lemons
- 2 tbsp capers
- 1/2 cup olive oil
- Garlic, chili flakes, parsley
Equipment Needed
Sheet pan
Pot
Skillet
Meal prep containers
Shopping List
- Cod fillets 2 lbs
- Shrimp 1.5 lbs
- Sardines (canned) 4 tins
- Anchovies 1 tin
- Orzo 1 lb
- Sourdough 1 loaf
- Cherry tomatoes 2 pints
- Arugula 8 oz
- Lemon 4
- Capers
- Olive oil
