的re are three ways to do COOK90: 1. Cook whatever you want. 2. Follow Epi'sfree weekly meal plans. 3. Follow this, theofficialmeal plan of COOK90 2019.
This year, the official meal plan is largely taken from our new cookbook,COOK90: The 30-Day Plan for Faster, Healthier, Happier Meals. When linked, you can find the recipes here on Epicurious. Otherwise you'll find the page number where the recipe can be found in the book.
COOK90 encompasses all the meals of the day—breakfast, lunch, and dinner—but this meal plan will focus mostly on dinners, with a few brunch suggestions thrown in here and there. Breakfast is personal—you may want to eat toast and jam every morning, and on COOK90, that's totally okay. Lunches, meanwhile, will be determined largely by the size of your family. If you're in a household of four, you'll probably need to make a few batches of soup or salad to eat for lunch throughout the week. But if yours is a household of one or two, you can probably get by on leftovers. We've collected a bunch ofCOOK90-friendly breakfastsandCOOK90-friendly lunchesto help you out.
I'll be sticking to this meal plan pretty religiously (and will be documenting my COOK90 journey on my Instagram feed,@davidtamarkin),但是你应该把这个作为一个例子的how to do COOK90, not a mandate. Follow it religiously or stray from it—as long as you're cooking all your meals, you're doing COOK90 right.
Tuesday, January 1
ThisMUSHROOM AND KALE BREAKFAST SKILLETis a good start to the year: wholesome but craveable, and easy enough to cook, even with a Champagne hangover.
At some point today, put on a pot ofCLASSIC, INKY BLACK BEANS. Then take a portion of the beans and use them in thisCHICKEN ENCHILADA SKILLET. Stash the rest of the black beans in the fridge—you'll use them later this week.
Wednesday, January 2
First, put onA BIG POT OF RICE. While the rice steams, make this gorgeousSALMON AND BOK CHOY GREEN CURRY. Stash at least 4 cups of cooked rice in the fridge to be used on Friday.
Thursday, January 3
Grab the black beans in the fridge—it's time to make soup. Sauté diced onion and garlic in a little olive or vegetable oil in a Dutch oven until soft. Add a can of whole tomatoes (crush them with your hands as you add them) and a few pinches of cumin and oregano (or other spices of your choice—put in a minced chipotle in adobo if you like a little heat and smokiness). Add 4 cups cooked beans, along with the cooking water it's stored in, plus an extra cup of water, and bring to a boil. Simmer for 15 minutes, and then partially purée, either by zapping a couple of times with an immersion blender or by puréeing a couple of cups in a blender and then adding back into the soup. Top with a dollop of sour cream or yogurt (thinned with a little lime juice, if you'd like). And if you're up for it, make someCORNBREADto go on the side.
Friday, January 4
That two-day-old rice in your fridge is the secret ingredient to this easyFRIED RICE WITH CHICKEN AND BROCCOLINI.
Saturday, January 5
ThisSHEET PAN SALADis packed with roasted squash, feta, and big cubes of crispy bread, making it a seriously satisfying main.
Sunday, January 6
Make a batch ofCOCOA OATS WITH YOGURT, HONEY, AND HAZELNUTS(COOK90 book今天,82页)吃早餐(和离开enough leftover for another breakfast this week).
Start the week with some nextovers:SPICED PORK TENDERLOIN WITH CUMIN-ROASTED CARROTS AND YOGURT(COOK90 book、页面230). (The nextovers are the carrots, which you'll carry over to Tuesday night's dinner.)
Monday, January 7
是时候让COOK90的封面明星!的SWEET POTATOES WITH CHORIZO, MUSHROOMS, AND LIME CREAM(COOK90 book、页面174) utilizes a smart potato-roasting technique: you cut the potatoes in half, cutting the roasting time in half.
Tuesday, January 8
Use the carrots from Sunday night in aCARROT FLATBREAD WITH RICOTTA AND PICKLED ONIONS(COOK90 book、页面232)—basically a pizza with a big salad on top.
Wednesday, January 9
的GRILLED STEAK AND RADISHES WITH MUSTARD BUTTER(COOK90 book、页面172) comes together quickly—the radishes, tops and all, get grilled while the steak rests.
Thursday, January 10
On Monday you roasted more sweet potatoes than you needed. Tonight you turn those extra spuds into aCHICKPEA CURRY WITH SWEET POTATOES AND GREENS(COOK90 book、页面176).
Friday, January 11
You've cooked hard all week; tonight, make a quick pantry pasta that'll take 20 minutes or less:SPAGHETTI WITH WHITE BEANS, HARISSA, AND DILL(COOK90 book、页面45).
Saturday, January 12
Cumin, coriander, paprika, and cinnamon are just some of the spices you'll use in tonight'sSHAWARMA-SPICED CHICKEN PITAS WITH TAHINI-YOGURT SAUCE.
Sunday, January 13th
To make tonight'sSMOKY BEANS AND GREENS ON TOAST, you'll need some beans (obviously). Canned white beans work well, but for more flavorful beans, take a few minutes today to makeWHITE BEANS WITH GARLIC, THYME, AND RED PEPPER FLAKES(COOK90 book、页面222).
Monday, January 14th
的firstnextoverof the week (if you didn't cook your own beans yesterday, that is) is a tray of crispy chicken thighs. Eat half of them tonight inCRISPY CHICKEN AND POTATOES WITH CABBAGE SLAW; save the rest for Wednesday night's tacos.
Tuesday, January 15th
的re's a secret nextover hidden in tonight's dinner, too. This recipe forSKILLET PORK CUTLETS WITH ARUGULA AND PEPERONATA(COOK90 book、页面206) makes more peperonata than you need, which means you'll have some leftover to spoon over crostini or scramble into eggs.
Wednesday, January 16th
Take the chicken thighs from your fridge, shred them, simmer them with some salsa (the better the salsa, the better your dinner) and stuff them intoCHICKEN TACOS WITH QUICK REFRIED BEANS.
Thursday, January 17th
Cooked sausage and a hot pan makes this10-MINUTE SAUSAGE SKILLET WITH CHERRY TOMATOES AND BROCCOLINIas fast as advertised.
Friday, January 18th
ThisWHITE SHAKSHUKA(COOK90 book、页面224) is spiced with cumin, paprika, and a chopped jalapeño. It's a little brunchy, but tonight marks the beginning of the weekend, so just go with it. Use the white beans you made on Sunday, or open a can.
Saturday, January 19th
It's a good night to invite people over; theseYOGURT-BRAISED CHICKEN LEGS WITH GARLIC AND GINGERwill impress them.
At some point today we recommend making this giantCINNAMON-CHOCOLATE CHUNK SKILLET COOKIE. Eat if for dessert, eat it as a snack, or eat it for breakfast with milky coffee.
Sunday, January 20th
Another Sunday, another pot of nextovers. This time it'sLEMON-GARLIC LENTILS(COOK90 book、页面201), some of which will go towards theGRILLED LEMON-OREGANO CHICKEN WITH RADICCHIO AND LENTIL SALAD(COOK90 book、页面203). The rest can turned intoMOROCCAN LENTIL SOUP(COOK90 book、页面204)—a great take-to-lunch.
Monday, January 21st
的vegetables in theCOD WITH THYME-ROASTED CAULIFLOWER AND SHERRY-TOMATO SAUCE(COOK90 book、页面164) will be nextover'd later this week, when you use them in a pasta on Wednesday.
Tuesday, January 22nd
Tonight you'll make aSIMPLE TOMATO SAUCE(COOK90 book、页面156) and use it in theLAMB MEATBALLS WITH HARISSA, TOMATO SAUCE, AND YOGURT(COOK90 book、页面159). You'll have plenty of sauce leftover—you'll use it for Thursday night's dinner.
Wednesday, January 23rd
Tonight's dinner is so good and so fast: you'll take the leftover roasted vegetables from Monday night, warm them in a skillet (with any luck, they'll get a little crispy again), and toss them in aPESTO PASTA WITH CAULIFLOWER, BURST TOMATOES, AND BREADCRUMBS(COOK90 book、页面166).
Thursday, January 24th
的first step in tonight'sBAKED FETA WITH CHICKPEAS AND GREENS(COOK90 book、页面161) is to wilt some kale in a hot pan (there'll be a handful of cumin seeds in the pan, too). Next: add the tomato sauce leftover from Tuesday. Finally, we'll add some chickpeas and feta, put it in the oven for 20 minutes, and eat it with crusty bread or warm pita.
Friday, January 25th
It's a salad! It's a plate of noodles! It's a ginger- and scallion-packed Vietnamese meatball! Actually, it's theVIETNAMESE PORK PATTY SALAD WITH RICE NOODLES(COOK90 book、页面208), which is all of those things.
Saturday, January 26th
This is a good one for dinner parties. It's even in the name:PARTY HUMMUS WITH SPICED LAMB OR BEEF(COOK90 book、页面242) is exactly what it sounds like: a big platter of hummus that you serve to a crowd (with all kinds of vegetables, pickles, herbs, and sauces to go on top).
Sunday, January 27th
It's the last week of COOK90! That calls for aSISTERHOOD SOUR CREAM COFFEE CAKE(COOK90 book、页面257). Eat all of it for breakfast today, or eat it throughout the week.
Tonight'sSLOW-ROASTED SHEET-PAN SALMON WITH BROCCOLINI AND LEMON(COOK90 book、页面148) is actually not that slow (only 15 minutes or so in the oven).
Monday, January 28th
Yup, we're having salmon again (you really don't want to keep cooked salmon around for more than a day or so). But it's a wholenewsalmon:SPICED CHICKPEAS WITH SALMON, RADISHES, AND GREENS(COOK90 book、页面151), a sort-of grain bowl situation where the spiced chickpeas are warmed but the slow-roasted salmon is cold.
Tuesday, January 29th
We're ending COOK90 with a rare triple-nextover. First up:PAN-SEARED STEAK WITH CILANTRO SALSA VERDE AND CRISPY BROCCOLI(COOK90 book、页面210). You're going to double the steakandthe broccoli; one will go into tomorrow's lunch, the other will go into Thursday's dinner.
Wednesday, January 30th
Turn the broccoli from last night intoWHOLE WHEAT PASTA SALAD WITH CRISPY BROCCOLI, RED PEPPER FLAKES, LEMON, AND FETA(COOK90 book、页面109), which you can eat for lunch todayandtomorrow.
First, put onA BIG POT OF RICE(COOK90 book、页面136). The get started on crisping up some garlicky chicken legs. Put the two together and you haveMOJO CHICKEN WITH RICE AND BEANS(COOK90 book、页面138).
Thursday, January 31st
Take some of last night's rice and use it inGREEN GRAINS AND A FRIED EGG(COOK90 book、页面93).
This is it! Your final COOK90 dinner! And it's a good one: aSTEAK SOBA SALAD(COOK90 book、页面213) which, of course, uses the extra steak you cooked on Tuesday.
It's optional, but you just completed COOK90—don't you think that calls for aSALTED ALMOND APPLE CRISP WITH BARELY WHIPPED CREAM(COOK90 book、页面258)?
