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Discover meal prep designed for a healthy lifestyle. These recipes replace refined carbohydrates with high-fiber foods like veggies and whole grains, all with 48g or less of net carbs per serving.
This week's meals are:
Italian Shrimp & Farro with Spicy Oregano Ricotta & Roasted Peppers
10 green SmartPoints® per serving
9 blue SmartPoints® per serving
5 purple SmartPoints® per serving
Sautéed Shrimp & Veggies with Za'atar Tzatziki
5 green SmartPoints® per serving
4 blue SmartPoints® per serving
4 purple SmartPoints® per serving
Tuscan Pork & Farro with Hot Honey & Olives
15 green SmartPoints® per serving
15 blue SmartPoints® per serving
11 purple SmartPoints® per serving
Southern Pork & Vegetables with Mustard-Caper Sauce
10 green SmartPoints® per serving
10 blue SmartPoints® per serving
10 purple SmartPoints® per serving
To learn more about WW and SmartPoints® visit ww.com
Hey, Chef! Try these WW pro-tips: Skip adding salt during prep and cooking, and see nutrition info for sodium as packaged. Counting SmartPoints? Choose nonstick cooking spray (0 SmartPoints) instead of olive oil (1 SmartPoint per teaspoon) to coat your pan before heating.
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Place an oven rack in the center of the oven; preheat to 450°F. Fill a medium pot 3/4 of the way up with salted water; cover and heat to boiling on high. Peel and roughly chop 4 cloves of garlic. Pat the shrimp dry with paper towels; remove the tails. Season with salt and pepper. In a large pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the seasoned shrimp and half the chopped garlic. Cook, stirring occasionally, 4 to 5 minutes, or until opaque and cooked through. Transfer to a plate. Rinse and wipe out the pan.
Pat the pork dry with paper towels. Season 2 pork chops on both sides with salt, pepper, and enough of the Tuscan spice blend to coat. Season the remaining pork chops on both sides with salt, pepper, and enough of the Southern spice blend to coat. In the same pan, heat 2 teaspoons of olive oil on medium-high until hot. Add the seasoned pork. Cook 4 to 6 minutes per side for medium (the center may still be slightly pink), or until cooked to your desired degree of doneness.* Transfer to a cutting board and let rest at least 5 minutes. When cool enough to handle, slice crosswise. Wipe out the pan.
*The USDA recommends a minimum safe cooking temperature of 145°F for pork.
Meanwhile, add the farro to the pot of boiling water and cook, uncovered, 18 to 20 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot. Stir in the spinach until wilted and combined.
Meanwhile, wash and dry the fresh produce for bulk cooking. Halve and peel the onion; cut into 1/2-inch thick wedges, keeping the layers intact. Cut off and discard the bottom 1/2 inch of the broccoli stem; cut into small florets. Halve the zucchini lengthwise, then thinly slice crosswise. Cut off and discard the stems of the sweet peppers; remove the cores. Halve lengthwise, then thinly slice crosswise. Cut off and discard any stem ends from the green beans. Halve the tomatoes.
Line a sheet pan with foil. Transfer the onion wedges and broccoli florets to the sheet pan. Drizzle with olive oil and season with salt and pepper. Toss to coat and arrange in an even layer. Roast 14 to 16 minutes, or until browned and tender when pierced with a fork. Transfer to the pot of cooked farro and spinach. Add the salsa verde; stir to combine. Taste, then season with salt and pepper if desired.
Meanwhile, in the same pan used to cook the pork, heat a drizzle of olive oil on medium-high until hot. Add the zucchini pieces in an even layer. Cook, without stirring, 1 to 2 minutes, or until lightly browned. Add the sliced peppers and green beans; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until slightly softened. Add the halved tomatoes and remaining chopped garlic; season with salt and pepper. Cook, stirring occasionally, 1 to 2 minutes, or until the tomatoes are slightly softened. Turn off the heat. Taste, then season with salt and pepper if desired.
Combine the ricotta, oregano, a drizzle of olive oil, and as much of the red pepper flakes as you’d like, depending on how spicy you’d like the dish to be. Season with salt and pepper.
Combine the tzatziki and za’atar. Taste, then season with salt and pepper if desired.
Combine the honey (kneading the packet before opening), a drizzle of olive oil, and as much of the chile paste as you’d like, depending on how spicy you’d like the dish to be. Taste, then season with salt and pepper if desired.
Roughly chop the capers. Combine the dijonnaise, chopped capers, and a drizzle of olive oil. Taste, then season with salt and pepper if desired.
Makes 2 servings:
For each serving, in a large container combine:
• 1/4 finished farro
• 1/4 cooked shrimp
Transfer the spicy oregano ricotta to 2 small containers.
Makes 2 servings:
For each serving, in a large container combine:
• 1/4 finished vegetables
• 1/4 cooked shrimp
Transfer the za’atar tzatziki to 2 small containers.
Makes 2 servings:
For each serving, in a large container combine:
• 1/4 finished farro
• 1 sliced Tuscan-spiced pork chop
Transfer the hot honey to 2 small containers.
Makes 2 servings:
For each serving, in a large container combine:
• 1/4 finished vegetables
• 1 sliced Southern-spiced pork chop
Transfer the mustard-caper sauce to 2 small containers.
Roughly chop the roasted peppers. Heat the finished shrimp and farro in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the spicy oregano ricotta and chopped peppers.
Wash and dry the mint; pick the leaves off the stems. Heat the finished shrimp and vegetables in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the za’atar tzatziki, almonds, and mint leaves (tearing just before adding).
Pit and roughly chop the olives. Roughly chop the pistachios. Heat the finished pork and farro in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the hot honey, chopped olives, and chopped pistachios.
Wash and dry the parsley; roughly chop the leaves and stems. Roughly chop the walnuts. Heat the finished pork and vegetables in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the mustard-caper sauce, chopped walnuts, and chopped parsley.
Tips from Home Chefs