WE MEASURE, YOU COOK

TASTE TRAVELS MEAL PLAN - WEEK 1

HEALTHY, TASTY FOOD so EASY you can eat it EVERYDAY

THE MENU - WEEK 1
SUPERFOOD 'LASAGNE' BAKE
The yumminess of lasagne flavours & textures + TASTE OF TUSCANY + superfoods Quinoa, Beans and Spinach = a yummy, nutrient-packed veggie-based dinner. Hope for leftovers to take to work!
HALF-SEARED TUNA
Sushi-grade tuna with a soy-mayo-onion sauce. Serve with stir-fried snow peas and mushrooms. Super quick & tasty week-night meal.
SWEET & SPICY CHICKEN
Mix TASTE OF LEBANON spice blend with olive oil and honey for an exotic BBQ result that is 5 minutes to prep, then into the oven! Serve with AMERICAN STYLE COLE SLAW and your veggies are sorted.
SPELT PASTA PRIMAVERA
Use TASTE OF TUSCANY spice blend and creme fraiche with high-fibre spelt pasta and loads of vitamin-packed veggies.
CHILI-LIME SALMON
Protein and omega-rich salmon with a rub of TASTE OF SANTA FE spice blend, honey and fresh lime juice. Serve with AMERICAN-STYLE COLE SLAW for a fresh crunch and your does of veggies.
AMERICAN-STYLE COLE SLAW
Sturdy Salad Side - make it once and serve it along side Wednesday and Friday nights' meals (or any night) and also keep on hand for lunch or a snack. Either way - a quick veggie side is just a scoop away!
THE CONSOLIDATED SHOPPING LIST - WEEK 1
SUPERFOOD 'LASAGNE' BAKE
All the yumminess of lasagne flavours & textures made with superfoods Quinoa, Beans and Spinach (or Kale) for a super yummy, nutrient-packed veggie-based dinner.

Pray for leftovers to take to work!
HALF-SEARED TUNA
Sushi-grade tuna with a soy-red onion-mayo sauce. Super quick, super tasty week-night meal.

Serve with some quickly stir-fired snow peas, or a scoop of cole slaw.
SWEET & SPICY ROASTED CHICKEN
Mixing TASTE OF LEBANON spice blend with a bit of olive oil and honey gives you a deliciously different home-made bar-be-que result that is 5 minutes to prep, and 45 minuts in the oven while you do something else.

Serve with a heaping scoop of cole slaw for your veggie hit, as well as an obvious flavor pairing favorite!

That is one easy week-night sorted!
SPELT PASTA PRIMAVERA
High-fibre spelt pasta with vitamin-packed veggies tossed in healthy 'creamy' sauce made with TASTE OF TUSCANY spice blend, Greek yogurt, parmesan cheese and olive oil.
CHILI-LIME SALMON
Protein and omega-filled salmon with a spice rub of TASTE OF SANTA FE spice blend mixed with honey and fresh lime juice.
AMERICAN-STYLE COLE SLAW
Sturdy Salad Side - this is great becasue you can make it once and serve it along side Wednesday and Friday nights' meals (or any night really) and also keep on hand for lunch or a snack. Either way - your veggies for the week are just a scoop away!
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STURDY SALAD

SIDE

TUESDAY

FRIDAY

THURSDAY

WEDNESDAY

MONDAY

THE WELL-STOCKED KITCHEN

 

Make your life easy by keeping healthy, long-life items in stock.

Use the below list to check that you have enough on hand for the week (amounts represent the sum-total needed across all recipes).

CCOOKING STAPLES
  • Olive oil ( 1 cup / 245 ml )

  • Dark sesame oil ( 2 Tbsp / 30 ml )

  • Apple cider vinegar (  ¼ cup / 60 ml )

  • Soy sauce ( 2 Tbsp / 30 ml )

  • Honey ( 3 Tbsp / 45 ml )

  • Agave ( 3 Tbsp / 45 ml )

  • Salt  ( 3 Tbsp )

  • Black pepper ( 2-3 tsp )

 
PANTRY STAPLES
  • Quinoa  ( ½ cup / 100 g )

  • Spelt penne pasta  ( 7 oz / 200 g )

  • Canned/Tinned white beans  ( one 15-oz / 400 g can )

  • Canned/Tinned diced tomatoes  ( one 15-oz (400 g can )

  • Canned/Tinned tomato paste/puree  ( 3 TBSP  or one 70 g can )

  • Red onion  ( 2 )

  • Garlic cloves  ( 2 )

  • Raisins  ( ¼ cup / 50 g )

 

FRIDGE STAPLES

  • Greek yogurt ( 1/2 cup across  )

  • Creme Fraiche  (125 ml)

  • Butter ( 3 TBSP across 2 recipes )

  • Mayonnaise ( 3/4 cup across 2 recipes )

 

TASTE TRAVELS SPICE BLENDS
  • TASTE OF TUSCANY ( 2 sachets ) 

  • TASTE OF SANTA FE ( 1 sachet ) 

  • TASTE OF LEBANON ( 1 sachet ) 

FRESH INGREDIENTS

 

A well-stocked kitchen (left-hand list) means fewer items to pick up at the store...

...but of course you'll want to check your supply levels first in case they need topping up!

PRODUCE/VEGGIE SECTION
  • Fresh spinach leaves ( 3 cups / 2.5oz / 75 g )

  • Cherry tomatoes ( 5-6 in total )

  • Oyster (or button) mushrooms ( 7 oz / 200 g )

  • Sugar snap peas (14 oz / 400 g )

  • 1 small lime

  • White cabbage ( 10 oz /300g shredded - roughly ½ head)

  • Purple cabbage ( 10 oz /300g shredded- roughly ½ head)

  • Carrots ( 10 oz /300g shredded rougly 2-3 whole)

  • Fresh (or frozen) green vegetables for the pasta (1 lb / 450g) - chose one or a mixture of peas (petite pois), broccoli florets, sugar snaps, broad beans and/or asparagus

 

DAIRY SECTION

  • Buffalo mozzarella (9 oz / 250 g)

  • Grated parmesan cheese (1 cup + 80 g)

  • Cottage cheese (1 cup / 14 oz / 400 g)

 

SEAFOOD/MEAT SECTION

  • Sushi-grade tuna steaks ( 4 pieces - 1 ¼ inch / 3 cm thick)

  • Chicken thighs ( 4 pieces - on the bone, skinless)

  • Salmon filets ( 4 pieces )

FREE SHIPPING

in the US, UK and Netherlands.

 

Save money with the

MEAL PLAN BUNDLE

and this week's menu is sorted!

THE PLANNING - WEEK 1
SUPERFOOD 'LASAGNE' BOWL (TUSCANY)
SUPERFOOD 'LASAGNE' BOWL (TUSCANY)


All the yumminess of lasagne flavours & textures made with superfoods Quinoa, Beans and Spinach (or Kale) for a super yummy, nutrient-packed veggie-based dinner.

Pray for leftovers to take to work!
Show More

MONDAY

SUPERFOOD 'LASAGNE' BAKE
(TUSCANY)

HANDS-ON TIME

15 min

TOTAL TIME

1 hour

PREP TIME:  15 min

COOK TIME:  45 min

SERVES:   4 as a main

INGREDIENTS

FOR THE QUINOA

  • ½ cup (100 g) dried quinoa

  • ¼ tsp salt

  • 1 cup (240 ml) water

FOR THE REST

  • 9 oz (250 g) buffalo mozzarella

  • 1 cup shredded parmesan cheese 

  • 1 sachet TASTE OF TUSCANY spice blend

  • 1 cup (400 g) cottage cheese

  • 3 cups (75 g) fresh spinach leaves, chopped

  • One 15-oz (400 g) can white/cannellini beans

  • One 15-oz (400 g) can diced tomatoes

  • 3 TBSP (one 70 g can) tomato paste/puree

  • 5-6 cherry tomatoes

  • 1 tsp salt

  • ½ tsp black pepper

PLANNING NOTES

Plan to cook the quinoa first, which takes about 12-15 min. Use that time to get the rest of your ingredients together and into a large mixing bowl.

 

Then you can stir in the cooked quinoa, get the dish into the oven, and go do something else while the oven does the work.

HALF-SEARED TUNA
(GENERIC)
with STIR-FRIED VEGGIES
HALF-SEARED TUNA (GENERIC)
Sushi-grade tuna with a soy-red onion-mayo sauce. Super quick, super tasty week-night meal.

Serve with some quickly stir-fired snow peas, or a scoop of cole slaw.
Show More

TUESDAY

HANDS-ON TIME

15 min

TOTAL TIME

15 min

PREP TIME:  5 min

COOK TIME:  10 min

SERVES:   4 as a main

INGREDIENTS

FOR THE SAUCE

  • 2 Tbsp (30 ml) soy sauce

  • ½ cup  (120 g) mayonnaise

  • ½ red onion, diced (about 50 g)

 

FOR THE FISH

  • 4 sushi-grade tuna steaks, about 3 cm thick

  • 4 tsp (20 ml) sesame oil

  • salt and pepper

 

FOR THE VEGGIES

  • 200 g oyster mushrooms

  • 2 tsp (10 ml) sesame oil

  • 400 g sugar snap peas

  • 2 cloves garlic, minced​

PLANNING NOTES

Make your sauce first and set aside.

 

Start the veggies next as they need about 10 minutes in the pan.

 

The fish only needs a 2-4 minutes in the pan (depending on thickness), so cook the fish last.

SWEET & SPICEY BBQ CHICKEN
(LEBANON)
with AMERICAN-STYLE COLE SLAW SIDE
SWEET & SPICY BBQ CHICKEN (LEBANON)
Mixing TASTE OF LEBANON spice blend with a bit of olive oil and honey gives you a deliciously different home-made bar-be-que result that is 5 minutes to prep, and 45 minuts in the oven while you do something else.

Serve with a heaping scoop of cole slaw for your veggie hit, as well as an obvious flavor pairing favorite!

That is one easy week-night sorted!
Show More

WEDNESDAY

HANDS-ON TIME

5 min

TOTAL TIME

1 hour

PREP TIME:  5 min

COOK TIME:  55 min

SERVES:   4 as a main

INGREDIENTS

FOR THE CHICKEN

  • 1 sachet TASTE OF LEBANON spice blend

  • 3 TBSP (45ml) olive oil

  • 1 TBSP (15 ml) honey

  • 4 large chicken thighs (on the bone, skinless)

  • Salt to season

  • ½ cup (120 ml) water

VEGGIE SIDE

  • American Style Cole Slaw (your 'Sturdy Salad Side' for the week.

OPTIONAL GRAIN SIDE

  • 1 cup dried quinoa

  • 2 cups water

  • 1/2 tsp salt

PLANNING NOTES

It will take you 5 minutes to season the chicken with salt, mix it with the spice/oil/honey mixture, transfer to an oven dish and pour in the water.

Since you'll have already  made your 'Sturdy Salad Side' your fresh veggies are sorted.

If you want to serve it with quinoa, plan 12-15 minutes to cook.

SPELT PASTA PRIMAVERA
High-fibre spelt pasta with vitamin-packed veggies tossed in a yummy sauce made with TASTE OF TUSCANY spice blend, creme fraiche, parmesan cheese and olive oil.
Show More

THURSDAY

HANDS-ON TIME

15-17 min

TOTAL TIME

15-17 min

PREP TIME:  5 min

COOK TIME:  10-12 min

SERVES:   4 as a main

INGREDIENTS

FOR THE PASTA

  • ½ cups ( 200 g) spelt penne pasta

  • ¾ cup (80 g) shredded parmesan cheese

  • 1 lb (450 g) fresh (or frozen) green vegetables (can use one or a mixture of peas/petite pois, broccoli florets, sugar snaps, broad beans and/or asparagus)

FOR THE SAUCE

  • 1 sachet TASTE OF TUSCANY spice bend

  • ¼ cup (60 ml) olive oil

  • ¼ cup (60 ml) Greek yogurt

  • 1 TBSP (15 g) softened butter

  • ½ tsp salt

PLANNING NOTES

Get your pasta going first and then warm your veggies.

 

Start your sauce last and plan 7 minutes.

 

The fun thing about this recipes is that you can get everything finished in the time it takes for the pasta to cook, making it great for nights where dinner needs to be quick! 

CHILI-LIME SALMON
(SANTA FE)
with AMERICAN-STYLE COLE SLAW SIDE
CHILI-LIME SALMON (SANTA FE)
Protein and omega-filled salmon with a spice rub of TASTE OF SANTA FE spice blend mixed with honey and fresh lime juice.
Show More

FRIDAY

HANDS-ON TIME

8 min

TOTAL TIME

15-17 min

PREP TIME:  5 min

COOK TIME:  10-12 min

SERVES:   4 as a main

INGREDIENTS

FOR THE SALMON

  • 4 salmon filets

  • 1-2 tsp olive oil

  • 2 TB (15 g) butter, melted

  • 2 TB (30 ml) honey

  • 2 TB (30 ml) lime juice (1 small lime)

  • 1 sachet TASTE OF SANTA FE spice blend

  • Salt to taste

VEGGIE SIDE

  • American Style Cole Slaw (your 'Sturdy Salad Side' for the week.

PLANNING NOTES

It will take you about 3 min to first pan-sear the salmon and maybe 5 to get the rub together, then pop it in the oven.

Since you'll have already  made your 'Sturdy Salad Side' your fresh veggies are sorted.

AMERICAN-STYLE COLE SLAW SIDE
(GENERIC)
AMERICAN-STYLE COLE SLAW (GENERIC)
Sturdy Salad Side - this is great becasue you can make it once and serve it along side Wednesday and Friday nights' meals (or any night really) and also keep on hand for lunch or a snack. Either way - your veggies for the week are just a scoop away!
Show More

STURDY SALAD

SIDE

HANDS-ON TIME

10-15 min

TOTAL TIME

10-15 min

PREP TIME:  10-15 min

MAKES:  9 cups / 1.5 kg

SERVES:   8 side dishes

INGREDIENTS

FOR THE DRESSING

  • ½ cup (120 ml) olive oil

  • ½ cup (120 ml) greek yogurt

  • ¼ cup (60 ml) all natural mayonnaise

  • ¼ cup (60 ml) apple cider vinegar

  • 3 TBSP (45 ml) agave, honey or palm sugar

  • 1 ½ tsp salt (or to taste)

  • 2-3 tsp black pepper (or to taste)

FOR THE SALAD

  • ½ head white cabbage, shredded (10 oz /300g)

  • ½ head red cabbage, shredded (10 oz /300g)

  • 2-3 carrots, peeled & shredded  (10 oz /300g)

  • 1 red onion, finely diced

  • ¼ cup (50 g) raisins

PLANNING NOTES

Make this on Sunday or Monday and have it on hand for Wed and Fri meals.  Make a double batch if you want to take it to work for lunches.

 

Buy pre-shredded cabbage and carrots and you can knock this out in less than 10 minutes.  If you buy them whole and use a food processor to shred them, plan 15 minutes.  Slicing everything by hand? plan 20 minutes.

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