Slide Meals

4-day slide meal plan · Protein: cod fillet

Days: 4
Protein: cod fillet
Budget:

$$$–
Difficulty:

🍳🍳🍳–

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Explore coastal flavors with this 4-day cod fillet meal plan, perfect for high-protein and lower-carb diets.

Slide Chain

• Day 1: Lemon Garlic Cod with Sautéed Zucchini

• Day 2: Tomato Basil Cod with Spinach Salad

• Day 3: Creamy Cod with Parmesan Potatoes

• Day 4: Mediterranean Cod with Roasted Vegetables

• Combined Shopping List

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Day 1: Lemon Garlic Cod with Sautéed Zucchini

Ingredients

Main

• 2 lbs cod fillet

• 1 lemon, sliced

• 3 cloves garlic, minced

• 2 tbsp olive oil

• Salt and pepper

Side

• 2 zucchini, sliced

• 2 tbsp olive oil

• Salt and pepper

Directions

1. Preheat oven to 400°F (200°C).

2. Place cod in baking dish, drizzle with olive oil, top with garlic and lemon slices. Season with salt and pepper.

3. Bake for 15-20 minutes until cod flakes easily.

4. In a pan, heat olive oil, add zucchini, and sauté until tender. Season with salt and pepper.

Cook’s Notes:

Reserve 2 lbs of uncooked cod fillet for future meals.

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Day 2: Tomato Basil Cod with Spinach Salad

Ingredients

Main

• 1 lb reserved cod fillet

• 1 pint cherry tomatoes, halved

• 1 onion, sliced

• 2 tbsp olive oil

• Salt and pepper

Side

• Baby spinach

• 1 tbsp balsamic vinegar

• 2 tbsp olive oil

Directions

1. Preheat oven to 375°F (190°C).

2. Place cod in baking dish, scatter tomatoes and onion around, drizzle with olive oil, season with salt and pepper.

3. Bake for 15-20 minutes until cod is cooked through.

4. Toss spinach with balsamic vinegar and olive oil for salad.

Cook’s Notes:

Reserve 1 lb of uncooked cod fillet for future meals.

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Day 3: Creamy Cod with Parmesan Potatoes

Ingredients

Main

• 1 lb reserved cod fillet

• 1 cup heavy cream

• 1/2 cup parmesan cheese, grated

• 2 tbsp butter

• Salt and pepper

Side

• 4 potatoes, sliced

• 2 tbsp olive oil

• Salt and pepper

Directions

1. Preheat oven to 375°F (190°C).

2. Place potatoes on baking sheet, drizzle with olive oil, season with salt and pepper, and roast for 25-30 minutes.

3. In a pan, melt butter, add cod, pour in cream, and sprinkle parmesan. Cook until sauce thickens and cod is done.

Cook’s Notes:

No reserved cod needed for next day.

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Day 4: Mediterranean Cod with Roasted Vegetables

Ingredients

Main

• 2 lbs cod fillet

• 2 red bell peppers, sliced

• 1 onion, sliced

• 2 tbsp capers

• 1 lemon, juiced

• 2 tbsp olive oil

• Salt and pepper

Directions

1. Preheat oven to 400°F (200°C).

2. Arrange cod, peppers, onion, and capers on baking sheet. Drizzle with olive oil and lemon juice, season with salt and pepper.

3. Roast for 20-25 minutes until vegetables are tender and cod is cooked.

Cook’s Notes:

Ensure all cod is used by the end of the plan.

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Combined Shopping List

Quantities shown are totals for the whole plan.

• cod fillet — 4 lbs

• lemon — 4

• garlic — 5 cloves

• olive oil — 1 cup

• fresh parsley — 1 bunch

• cherry tomatoes — 1 pint

• zucchini — 4

• red bell pepper — 2

• onion — 2

• baby spinach — 1 bag

• white wine — 1 cup

• butter — 1 stick

• heavy cream — 1 cup

• potatoes — 4

• parmesan cheese — 1 cup

• capers — 2 tbsp

• balsamic vinegar — 1 bottle

• salt — to taste

• black pepper — to taste

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Final Notes

Enjoy a seamless transition of flavors with each meal, maximizing ingredients and minimizing waste.