#12 Organização das refeições da semana (Meal Prep da semana)

Mais uma preparação da ementa semanal para se inspirarem! E com uma pequena ressalva. Os ingredientes como os legumes frescos, que são preparados e estão lavados e devidamente acondicionados no frigorífico para utilizar ao longo de 4 DIAS , são as quantidades para as nossas refeições para 4 dias. Ou seja não há legumes estragados nem desperdícios, porque não preparo em maior quantidade do que aquilo que consumimos, nem os legumes ficam eternamente no frigorífico. E isto é um dado muito importante. Quer no momento de comprar – comprar o que vamos gastar e não em excesso, e preparar o que vai ser consumido nestes dias. É por isso que não há oportunidade para que os legumes se estraguem, apodreçam e outras questões do género. Não é só uma questão de poupar tempo, mas um exercício de desperdiço zero.


Ementa da Semana:


2ª feira: Raia no Forno com Batata Doce + salada de folhas verdes

3ª feira: Bifinhos de Frango na Frigideira com Alho Francês + arroz fingido de talos de brócolos e cenoura + salada de folhas verdes

4ª feira: Sem jantar em casa 

5ª feira: Espetadas de Porco com cebola nova e bacon + Brócolos + Massa

6ª feira: Carne de vaca na Slowcooker com Pimentão Fumado e Ervas + couve salteada +  Arroz


(De véspera, domingo, deixar a descongelar a carne de vaca para fazer logo na slowcooker, a raia para o jantar desse dia, os bifinhos de frango para o jantar de terça e a carne de porco para o jantar de quinta)


OUTRA NOTA IMPORTANTE – Para quem pergunta se a carne não se estraga tantos dias temperada no frigorífico. Em relação à carne de aves, que se estraga mais facilmente não aconselho mais de 2 dias no frigorífico temperada. Portanto se a prepararem ao domingo, deve fazer parte da ementa semanal entre segunda e terça. Quanto à carne de porco, a história é outra. Aguenta largos dias temperada no frigorífico. Se duvidam perguntem aos avós ou façam uma pesquisa acerca de “vinha de alhos” e “carne de alguidar” e até a carne para chouriças, onde a carne de porco estava longos dias temperada e até fora do frigorífico. É uma técnica de conservação. E portanto não, não se estraga. (Mas se não o quiserem fazer também não tem mal nenhum, que cada um sabe de si e eu estou só a dar exemplos do que faço cá em casa e não a obrigar ninguém!!)


  • Coloquei a carne de vaca na slowcooker. temperei com pimentão fumado + alho em pó + cominhos + ervas secas + sal e liguei a panela em low 12 horas. Ao fim deste tempo a carne deverá estar cozinhada. Neste caso fiz o dobro da quantidade – duas refeições para nós. E vou congelar as duas. Uma para descongelar para o jantar de sexta, e outra para um outro dia qualquer….


  • Temperei a raia com azeite, alho e sal para levar ao forno à hora de jantar.


  • Lavei bem as batatas doces e coloquei num tabuleiro para levar ao forno para assar ao mesmo tempo que a raia.


  • Temperei os bifinhos de frango e guardei numa caixa hermética no frigorífico


  • Temperei a carne de porco e guardei numa caixa hermética no frigorífico


  • Decasquei e cortei cebola nova em quartos para as espetadas, assim como bacon em cubos grandes. Guardei tudo numa caixa hermética para depois “montar” as espetadas para o jantar de quinta feira.


– Preparei os floretes dos brócolos, lavei e sequei bem numa toalha de cozinha. Coloquei depois num saco com fecho hermético. Guardei os talos.


  • Com os talos de brócolos triturei- os com cenoura para o “arroz” fingido para acompanhar o frango de terça feira ao jantar.


  • Arranjei morangos – lavei-os, sequei-os muito bem numa toalha de cozinha e retirei o pé. Coloquei depois numa caixa de vidro com tampa hermética forrada com papel de cozinha para absorver humidade.


  • Lavei os tomate cereja e sequei bem num pano de cozinha. Guardei numa caixa hermética onde estão prontos a consumir.


  • Cortei a couve em juliana fina, lavei e sequei bem num pano de cozinha e guardei numa caixa hermética para o acompanhamento de sexta feira.


  • Cortei o alho francês em rodelas finas. lavei bem, deixei escorrer e sequei depois sobre um pano de cozinha. Guardei num saquinho com fecho para depois juntar aos bifinhos de frango de terça feira


  • Lavei e sequei muito bem a salada de folhas verdes com um secador de saladas. Guardei num saco com fecho hermético – vai do saco para a saladeira e é só temperar


(Já tinha feito sopa no domingo – arranjei o dobro dos legumes e a outra metade coloquei num saco com fecho hermético para fazer novamente sopa durante a semana. Guardei no frigorífico!)


Segunda feira antes da hora de jantar, basta ligar o forno e colocar o raia a assar, assim como a batata doce. Depois é colocar a salada na saladeira e temperar na hora.


Terça feira. Fazer os bifinhos de frango na frigideira com o alho francês e juntar um pouco de natas ou leite de coco. Rapidamente saltear o arroz fingido de brócolos e cenoura num frigideira com azeite, alho e especiarias. Colocar a salada na saladeira


Quarta feira não jantamos em casa.


Quinta feira “montar” as espetadas de porco alternando carne, bacon e cebola. Grelhar no fogão. Cozer massa e brócolos.


Sexta feira. De véspera retirar a carne do congelador. Aquecer antes de ir para a mesa Fazer arroz para acompanhar e saltear rapidamente a couve já preparada num frigideira com alho, azeite e sal.


Boas meal preps para todos!

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63 respostas

  4. É impossível ficar indiferente a tamanha organização! Faz-me ter vontade de cada dia me organizar mais e melhor.
    Obrigada, Catarina

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  5. Obrigada, Obrigada!
    Não me vou cansar de dizer, Obrigada querida Joana, que em tudo mudou a minha organização de refeições. Acredite que depois da minha filha nascer perdi o gosto por cozinhar – era o meu hobbie favorito – e agora, muito graças a estes posts, voltei a adorar estar de volta da cozinha.

    Obrigada e Beijocas para todos.

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  6. Bem cá fui aproveitar o feriado e fazer as refeições para esta quinta-feira, sexta-feira e ver se resulta cá em casa, pois como ouve alterações na nossa alimentação e é à base de grelhados, mas uma amiga diz que faz e corre bem, então cá fiz uns peitos de peru grelhados, alface já arranjada, esparguete para acompanhar no almoço de amanhã do filhote.
    Vamos ver então se correu bem para a semana penso na semana toda.

    Beijinhos

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  7. Eu também aproveitei o feriado para fazer sopa, estufar frango e cozer um pato que desfiei e congelei (tal como a água onde foi cozido). Além disso, lavei uma alface e morangos que guardei no frigorifico. Sei que é pouco mas é um começo!!… 🙂

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