Sample Meal Plan for Personal Chef Client

November 16, 2014

sample meal plan

This week’s client profile is a personal chef client that I’ve had for 6 years.

Over the years I have become great friends with these people and I love them dearly.  Collen now cooks for them, but I plan the meals each week, so I would like to show you what a Sample Meal Plan for Personal Chef Client looks like.

Their taste profile: She is vegetarian, the 4 kids + husband are not.  But the household is vegetarian so it’s beans, tofu, meat substitutes, pasta and veggies.  They love Mexican food and can handle some spicy.  Their kids have literally grown up eating my food.  Certainly, the kids don’t eat and love every single thing.

But I love that what’s on the table is what is for dinner, without exceptions.

I send them a menu with options to choose from each week.  From there, they pick what appeals to them.

Here’s the menu they picked this week, and the process of grocery list, prep, and execution.  In this case the portions aren’t huge because not everyone is always home to eat – and not everyone eats everything.  Some families prefer bigger portions, but not this one.

Menu

  • White Bean and Kale Cassoulet
  • Sushi Rice Bowl with Five Spice Broccoli + Tofu
  • Cinnamon Spiced Black Bean and Sweet Potato Chili

Shopping List

Unless you are charging a lot or have a private client, there is no time to make beans from scratch.  But, canned beans are great if you rinse them and use a non-bpa lined brand.

Protein

  • White beans, 3 large cans (eden, non-bpa brand)
  • Large block organic tofu
  • Black beans, 3 large cans (eden brand, again)

Vegetables

  • Kale
  • Spinach
  • Onions
  • Carrots
  • Celery
  • Sweet potatoes, 2
  • Broccoli, 2
  • Garlic
  • Scallions
  • Tomatoes, 2
  • Ginger
  • Cilantro
  • Avocado (for garnish on chili)

Other

  • Sushi rice, 2 cups dried
  • Tamari
  • Vegetable broth, 2 containers (or bring your own)
  • Inexpensive cooking wine (real wine, not actual cooking wine)

To bring: Five spice powder, Chili powder, Cumin, Knife, Towels.

Prep List

  • Make cassoulet: drain beans, clean and chop kale, cut up onion, celery + carrots – cook aromatics, add beans, wine, broth, and bake
  • Make chili: drain beans, cut up onion and sweet potato, cook onion, add garlic, beans, broth, sweet potato, spices, and bake
  • Cut up chicken, marinade in five-spice
  • Cut up broccoli, blanch
  • Make sushi rice
  • Make stir-fry sauce
  • Cook tofu, remove, cook aromatics, add tofu + broccoli and sauce

Packaging

White Bean Stew

  • 1 large glassloc container

Chili

  • 1 large glassloc container

Stir-fry

  • 2 medium glassloc container

Recipes

White Bean and Kale Cassoulet

Ingredients

  • 1/2 onion, chopped
  • 1/3 cup carrot, diced in small cubes
  • 1/3 cup celery, diced in small cubes
  • 2 cloves garlic, sliced
  • 1/3 to ½ cup olive oil (traditional cassoulet has a fatty meats so the oil helps give this dish texture)
  • 1 head kale, chopped in small pieces
  • ½ cup white wine
  • 3 28 oz cans drained white beans or 9 cups cooked (about 3 cups dried)
  • 4 cups vegetable stock
  • Healthy pinch dried red chilies (optional)
  •  

Instructions

  1. In a large saucepan or dutch oven, warm the pot over low medium heat (3-4 stove knob) for 2 minutes. Pour the oil and add the onion, carrot, and celery, bay leaf and red chilies. Cook on relatively low heat (2-3 stove knob) for 10 minutes.
  2. Stir in the white beans and the white wine. Let the wine cook off for 5 minutes.
  3. Add enough broth to cover the beans. Transfer to 350 oven and bake 30 minutes. Add the kale and bake an additional 15-20 minutes.
  4. Season with a healthy amount of salt.
http://www.whiteapronchef.com/sample-meal-plan/

 

That’s it.  This is what a cook date for a vegetarian client looks like.  The shopping, cooking, and cleaning takes about 4 hours – sometimes less.  And it’s a lot of fun!!!

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