Everyday Food Blog

Sarah's Sunday Strategy: The Menu, Shopping List, and Prep Steps

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We're starting the week off right with a bit of strategic prep work that will help you make a delicious, homemade dinner every night this week.


Monday: Shrimp and Penne with Spring Herb Pesto

Tuesday: Pork Loin with Carrots, Fennel, and Lemons

Wednesday: Marinated Skirt Steak with Apricot-Arugula Rice

Thursday: Roasted Vegetable Salad with Lentils

Friday: Open-Faced Egg Sandwiches with Celery-and-Radish Salad

Read on to get a shopping list for the week, and your Sunday to-do list. 





- 3 garlic cloves

- 1/2 pound snap peas

- 1 1/2 pounds carrots

- 5 medium fennel bulbs

- 1 bunch celery

- 1 bunch radishes

- 4 medium bunches arugula

- 1 bunch parsley

- 1 bunch mint

- 3 lemons

- 2 oranges


Dairy & Eggs

- 4 ounces ricotta

- 4 ounces fresh goat cheese

- 2 ounces Parmesan

- 4 large eggs


Meat & Shellfish

- 1 1/4 pounds (20 ounces) skirt steak

- 2 pounds boneless pork loin roast

- 1/4 pound thinly slice prosciutto

- 1 pound medium shrimp, peeled and deveined



- 3/4 pound penne rigate

- 1/2 cup dried green lentils

- 1/2 cup dried apricots

- 2 ounces sliced almonds

- 1/2 loaf country bread


Check Your Pantry

- red pepper flakes

- ground coriander

- extra-virgin olive oil

- vegetable oil

- balsamic vinegar

- white-wine vinegar

- 1 can low-sodium chicken broth

- 1 1/2 cups long-grain white rice

- Dijon mustard



  • Make Spring-Herb Pesto and refrigerate in an airtight container.
  • Marinate the skirt steak and refrigerate in zip-top bag.
  • Cook 1 1/2 cups long-grain white rice according to package instructions. Let cool, then refrigerate in an airtight container.
  • Cook lentils: In a medium saucepan, bring 2 garlic cloves, thinly sliced, 1/2 cup dried green lentils and 2 cups water to a boil over high. Reduce heat and simmer until lentils are tender, about 25 minutes. Season with salt and pepper and let cool. Refrigerate lentils in an airtight container, up to 5 days.
  • Prep vegetables: Trim, wash and dry 4 medium bunches arugula, then refrigerate. Cut 1 1/2 pounds carrots into 3-inch pieces and cut 5 fennel bulbs into 1-inch wedges. Refrigerate in separate zip-top bags.



Comments (32)

  • avatar

    Wow! This is going to make my week so much easier. Thank you, Sarah, love you!

  • avatar

    Thank you for this great idea. Looking forward to Sunday prep day in future. You make cooking and prep and planning seem so easy and it is Sarah's way.

  • avatar

    I just love this idea! I'm going to shop now and give it a go this week. This would be great to do every week. It would be a good idea to include the link to this page on the video page, or in the email...I had to really search to find this menu/shopping list.

    I love you and all your recipes and ideas, Sarah!

  • avatar

    It looks like each of these daily recipes serves 4 so not only do we have dinners all week, but also leftovers for lunches for the two of us. Good work Sarah and crew, we love what you do for us.

  • avatar

    This is great Sarah! Can you post the menu and shopping list every week?!?

  • avatar

    Making the weeks meal plan was on my to-do list. Sarah, you did the work for me! Thank you!

  • avatar

    You're the bomb Sarah! Thanks a lot for this. Now I can prep for the entire week before going out for dinner on Sunday. :D

  • avatar

    excellent idea - even though you may not like the menu for all 5 days, you can be sure to find something to help for a few days.

  • avatar

    Even cooking for just 1, eating gluten free & being a vegetarian who eats seafood & the occasional egg, your featured Sunday Strategy is just what I need. Great, healthy nutrition & I don't have to try to think up interesting menus, just use healthy meat substitutes for the few dishes that include meat - the rest are meatless. Thank you!

  • avatar

    Waoooo! Great idea! Thanks so much! It's so great to have this help! Hope to see you every Sunday!

  • avatar

    I love this idea! I was happy to get the surprise video in my mailbox this morning and I am excited that you also shared the menu and list so that we can all do this together!

  • avatar

    Love it! Yes, please every week!

  • avatar

    Sarah, I have been doing this for about 60 years - even though I am no longer working 10 to 112 hours a day in a medical office.
    It really makes such a difference. - Keep up the good work!

  • avatar

    I love this idea! Every week I spend a good chunk of time deciding what to eat, but I would love to trust Everyday Food's menu. I could see myself tuning in to Sarah's Sunday Strategy every week.

  • avatar

    can you do this every Sunday? Can't wait to try these recipies. Thanks

  • avatar

    Thanks to share a recipe. I really like

  • avatar

    thanks to share a receipe

  • avatar

    Love the simplicity of this meal plan. I will use it for next week. Thanks!

  • avatar

    Love the concept. I would be very interested in this being a regular video series.

  • avatar

    Yay! This was my favorite feature from EDF! Thanks so much for giving me an idea for the week. It is immensely helpful.

  • avatar

    And I have been waiting for this for 43 years! I can't wait to get started on the Sunday prep for the week. The videos are the greatest. Thanks for adding the nutritional (calories, too) on the recipes. A shopping list too? Can it get ANY better? Thanks you!

  • avatar

    This is so wonderful! Please, please, please do this every week!

  • avatar

    Sarah I love this so much. Could you do more videos of what can be stored preppec in the fridge? Lots of hugs from germany

  • avatar

    Sarah Carey - I love love LOVE watching you cook and I love the simple and yummy recipes in Everyday Food. Would it be possible to start including the nutritional information with all recipes? This would help facilitate living a healthy lifestyle.

  • avatar

    This is awesome. It would be just perfect if there were a fish-based option to the meat, since so many people these days no longer eat red meat. I know it would be too difficult to accommodate every single diet: vegetarian, vegan, gluten-free, etc., but it looks to me as though the two meat-based recipes could easily include a footnote for altering the recipe to fit a neutral fish replacement. I know it could be a slippery slope of endless accommodations, though.
    Lovely, however, that only two of the recipes include meat. I like that so much of Sarah's cooking is vegetarian, but not extreme.

  • avatar

    You need to do this every week. It is simply perfect

  • avatar

    Thank you Sarah and team!! I have been following your recipes for years. A Sunday meal plan is essential to making healthy, fresh and fast meals happen all week long. Everyone has so many demands on their time these days, strategies like this really do help maintain a commitment to "fresh food fast". Please keep this up. Made my shopping so much easier yesterday. I heard nutrition info has been added to the recipe now too... where it was just in the email notification before. I'll have to check that out. Now if only you could sync to myfitnesspal :)

  • avatar

    Sarah you've answered my prayers!! LiFe these days is absolutely demanding and having an angel to look over us and our family menus is JUST HEAVEN! THANK YOU SO SO SO SO MUCH Everyday Food Team!! Keep up making the DIFFERENCE!

  • avatar

    Wow - this is so useful - is this something that you do every week? I hope so, it would be great! :)

  • avatar

    This is amazing! Please do this every week! And I agree, sync the recipes with myfitnesspal :)

  • avatar

    So convenient and organized!
    Please do this every week, it is great

  • avatar

    I can't wait to get started on this today.

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