Flexible meal planning for your busy life! With weekly meal prep done in under two hours, you’ll have flavourful, nutrition-packed meals on the table quickly every night of the week.

You lead a busy life and it can be tough to find the time and energy to make nourishing, flavourful meals every morning, afternoon, and night. Maybe you tried meal prepping and it zapped all the joy out of eating. Was it the rigidity? The repetitive meals day after day? The hours of work? Don’t give up: The Feel-Good Meal Plan has a fresh, flexible, and unfussy solution to get you ready for the week—with less than two hours of prep and meals on the table every night in 30 minutes or less.

With Registered Dietitian and mom of two Lindsay Pleskot as your guide, take the next steps on your meal-planning journey with:

• A Four-Week Meal Plan: Dive into a month of lunches and dinners designed to save time, minimise food waste, and maximise taste and nutrition. Follow ready-made grocery lists and step-by-step meal prep instructions to simplify the process.

• Affordable, Accessible Cooking: No fancy ingredients required— just everyday staples you likely already have on hand. These recipes and shopping tips will keep your grocery bill and food waste to a minimum.

• 100+ Family-Friendly Recipes: Try breakfasts like One-Pan Green Goddess Hash and Tiramisu Overnight Oats, snacks like Chocolate Chip Cookie Dough Energy Bites and Mexican Street Corn–Inspired Guacamole, and heaps of mains, like Korean- Inspired Beef and Rice Bowls with Pickled Cukes, Sheet Pan Margarita Shrimp Fajitas, Best-Ever Veggie Bolognese, and Juicy Spinach and Feta Turkey Burgers.

• Healthful, Intuitive Eating: Drawing on her certification as an Intuitive Eating Counsellor, Lindsay has crafted meal plans and recipes that foster a balanced and joyful relationship with food, nurturing body, mind, and soul. 

Ideal for busy families looking to alleviate the daily cooking grind, The Feel-Good Meal Plan gives you the freedom to enjoy mealtimes with ease!

The Feel-Good Meal Plan: A Fresh Take on Meal Prep with Over 100 Nourishing Recipes to Feed Your Family with Ease by Lindsay Pleskot is available at Amazon.com, Amazon.co.uk and Indigo.ca.   

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Flavour­-Packed Farro Salad with Toasted Walnuts and Blue Cheese

VEGETARIAN 

I first fell in love with grain salads during my cooking lab in university. Yep, us food nerds got to cook and enjoy delicious food as one of our classes (but organic chemistry more than balanced things out). Grain salads are the perfect batch-prep meal. They soak up the flavours of the dressing without getting soggy and truly taste better with time. Some of the nutrition highlights of this one include brain-healthy omega-3 fats, gut-nourishing prebiotics, and a flood of antioxidant and anti-inflammatory properties.

A true meal that can’t help but make you mindful, bursting with the pomegranate arils’ jewel tones, the richness of toasted walnuts and creamy blue cheese, and a slightly sour crunch from the green apple, this salad’s somewhat loud flavours just have a way of complementing each other and leaving you with the perfect balanced energy to move through the afternoon.

SERVES 6 TO 8

SAL AD 

4 cups cooked farro

1 bunch curly kale, finely chopped (about 5 cups)

1 small radicchio, finely chopped (about 3 cups)

1 can (19 oz/540 ml) chickpeas, drained and rinsed (about 2 cups)

1 green apple,

diced Arils of 1 pomegranate (about 1 cup)

1 cup roughly chopped toasted walnut halves

1 cup crumbled blue cheese

1 cup fresh flat-leaf parsley, roughly chopped

DR E S SI N G

1 shallot, minced (about 2 Tbsp)

½ cup extra virgin olive oil

Juice of 1 lemon (about ¼ cup)

2 Tbsp apple cider vinegar

1 Tbsp honey

1 Tbsp Dijon mustard

1 tsp salt

1 tsp freshly ground black pepper

1. Assemble the salad: In a large serving bowl or airtight container, combine the farro, kale, radicchio, chickpeas, apple, pomegranate arils, walnuts, blue cheese, and parsley.
2. Make the dressing: In a small bowl, whisk together the shallot, oil, lemon juice, vinegar, honey, mustard, salt, and pepper.
3. Pour the dressing over the salad and toss until evenly coated.

STORAGE: Store the dressed salad in an airtight container in the fridge for up to 5 days.

 Swaps & Subs

If you’re not a fan of blue cheese, you can swap in goat cheese or feta. You can also use wheat berries or barley if you can’t find farro.

Excerpted from The Feel-Good Meal Plan by Lindsay Pleskot, RD. Copyright © 2024 Lindsay Pleskot. Photographs by Janis Nicolay. Published by Appetite by Random House®, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.