Meal Plan #6: Swedish

A free 5-day meal plan focused on Swedish-inspired recipes!

This content is usually reserved for paying subscribers, but I wanted to share it with everyone so you can see what you’re missing and if you’re interested in it. If you want to receive weekly meal plans like this, subscribe to the monthly plan here.

Hey guys! This is the new format of meal plans that I’m going to stick to. You all wanted photos, so I feel like this is a good way of incorporating them! Also, someone mentioned some old content that had gone missing — I’m going to try and search for them when I get some more free time.

I hear you guys! I’m just a very busy girl at the moment haha. But I do appreciate every bit of feedback that you share with me. Thank you <3

Breakfast: Smörgås (Open-face sandwich)

Image result for breakfast SMÖRGÅS
Photo from My Cooking Diary

Ingredients for 5 meals:

  • 10 slices bread

  • butter

  • a block of cheese, sliced meat, any vegetables of choice

  1. Toast 2 slices of bread, spread some butter on them and add a thin slice of cheese to each. You can then top them with deli-sliced ham, chicken, etc. Or add slices of a hard-boiled egg.

Lunch: Pyttipanna (Hash)

Image result for pyttipanna
Photo from Half & Halv

Ingredients for 3 meals:

  • 3 potatoes

  • 1 yellow onion

  • 2 tbsp. butter / 35ml

  • 2 chicken breasts

  • pickled beets (optional)

  1. This dish is highly customizable and is a great way to use up any leftovers or food that may spoil soon. In a large skillet, add butter and very small diced potatoes. Cook until almost tender. To the same pan, add diced chicken and diced onions.

  2. Allow everything to cook through fully, and even get a little crisp. Season with salt and black pepper, and anything else you’d like. You can also top this with a fried egg and serve alongside pickled beets.

  3. You can cook everything at once and save the extra servings in the fridge or freezer to reheat on later days.

And if you’re lazy... IKEA actually sells a frozen bag of this stuff! Look for ‘Pyttipanna Kyckling’. Still cheaper than eating out! ;)

Lunch: Salad Wraps

Image result for salad wraps
Photo from EatingWell

Ingredients for 2 meals:

  • 4 small tortillas or 2 large

  • Salad base (lettuce, spinach, spring mix, etc.)

  • Cucumbers

  • Red onion

  • Tomatoes

  • Chickpeas

  • Italian dressing

  1. In a bowl, add all the ingredients, cut and chopped. Toss in Italian dressing.

  2. Add mixture to 2 small tortilla wraps and enjoy!

Dinner: Swedish Meatballs

Photo from Paleo Leap

Ingredients for 2 meals:

  • 1/2 cup bread crumbs / 1.2dl

  • 3/4 cups milk / 1.8dl

  • 1 yellow onion

  • 4 tbsp. butter / 60ml

  • 1/2 lb. minced beef / 225g

  • 1/2 lb. minced pork / 225g

  • 1 egg

  • 2 potatoes

  • lingonberry jam (optional)

Again, thanks to IKEA, you honestly can buy authentic frozen Swedish meatballs from there for a decent price. And lingonberry jam.

  1. In a large mixing bowl, combine 1/2 cup milk (1.2dl) milk with the bread crumbs. Let this soak for 10 minutes. While this is soaking, add 1 tbsp. (18ml) butter to a skillet over medium heat. Add minced onions and cook until tender, but not brown. About 3 minutes and remove from heat.

  2. With the soaked bread crumbs, add onions, minced beef, minced pork, egg, salt and black pepper. Get your hands dirty and mix everything until combined.

  3. Start forming meatballs about 1-inch (2.5cm) in size. When all of the meat mixture has been rolled, add remaining butter to a large skillet over medium-high heat. Working in batches, add meatballs to the skillet and brown on all sides. Gently shake the pan often to prevent sticking.

  4. In a medium saucepan, boil potatoes (skin removed) until tender. Once soft, drain and begin to mash. Add remaining milk and some butter and continue mashing until smooth and creamy.

  5. Serve 1/2 of the meatballs with 1/2 of the mashed potatoes and add a generous dollop of lingonberry jam.

Dinner: Kalops

Image result for swedish kalops
Photo from The Daring Gourmet

Ingredients for 3 meals:

  • 1 1/2 lb. stew beef / 750g

  • 2 carrots

  • 2 yellow onions

  • 2 tbsp. butter / 35ml

  • 2 bay leaves

  • 1 beef bouillon cube

  • 2 tbsp. flour / 35ml

  • 4 1/4 cups water / 1 liter

  • 3 potatoes

  • pickled beets (optional)

  1. Cut carrots and onions however you’d like. Thicker carrots are nice for this stew.

  2. In a pot over medium-high heat, add butter and beef. Cook until brown. Add carrots, onion, bay leaves, and black pepper. Stir for a few minutes.

  3. Sprinkle in flour and mix well. Pour in water and add a beef bouillon cube, bring to a boil while stirring occasionally.

  4. Once boiling, bring the heat down to low and let this simmer for about 1 hour until meat is tender. Season with salt and black pepper, if needed.

  5. Serve with a boiled potato and pickled beets.