Day 1 (Mediterranean lane)
Breakfast: Overnight oats (rolled oats, chia, soy milk), blueberries, maple, pinch of cinnamon.
Lunch: Chickpea grain bowl — quinoa, cherry tomatoes, cucumbers, olives, red onion, herbs, lemon–tahini dressing.
Snack: Apple + 2 tbsp peanut butter.
Dinner: Lentil “Bolognese” over whole-wheat spaghetti, side salad (arugula, balsamic).
Prep lever: Make 2× lentil sauce; park half for Day 6.
Day 2 (Comfort + curry)
Breakfast: Tofu scramble (turmeric, onion, peppers, spinach) on whole-grain toast.
Lunch: Quinoa tabbouleh with hummus, radish, extra lemon.
Snack: Trail mix (almonds, pumpkin seeds, raisins, dark chocolate chips).
Dinner: Coconut chickpea curry with roasted cauliflower over brown rice.
Prep lever: Cook 4–6 cups rice for the week.
Day 3 (Tex-Mex vibe)
Breakfast: Smoothie bowl — banana, frozen berries, spinach, soy/yoghurt, oats; top with granola.
Lunch: Roasted veggie pesto pasta salad (use vegan pesto, see recipe), white beans folded in.
Snack: Carrots + hummus.
Dinner: Black bean fajitas — sizzling peppers/onions, cumin/chili, warm tortillas, guac, salsa.
Prep lever: Roast two sheet pans of mixed veg for today + Day 5.
Day 4 (Pan-Asian refresh)
Breakfast: Chia pudding with mango and toasted coconut.
Lunch: Soba noodle salad with edamame, scallions, shredded cabbage, sesame-ginger dressing.
Snack: Citrus (orange or grapefruit) + a handful of cashews.
Dinner: Red lentil & spinach dal with basmati rice; quick cucumber raita (plant yogurt + dill).
Prep lever: Make 2× dal; freeze a portion if you like buffer stock.
Day 5 (Bowls-on-bowls)
Breakfast: Avocado toast with cherry tomatoes, hemp seeds, squeeze of lime.
Lunch: Buddha bowl — farro, roasted sweet potato + broccoli, kale, chickpeas, lemon–tahini.
Snack: Popcorn tossed with nutritional yeast.
Dinner: Sushi bowls — rice, baked tofu, cucumber, carrot ribbons, edamame, nori shards, soy–ginger drizzle, optional mango.
Prep lever: Bake two trays of tofu to cover Days 5–7.
Day 6 (Cozy classics)
Breakfast: Protein smoothie (banana, spinach, soy milk, peanut butter, flax).
Lunch: Lentil taco salad — romaine, corn, tomatoes, red onion, spiced lentils (from Day 1), avocado, lime.
Snack: Dark chocolate (2–3 squares) + almonds.
Dinner: Mushroom stroganoff — sautéed mushrooms, onions, garlic, paprika, cashew cream, over whole-wheat noodles; side green beans.
Day 7 (Weekend flex)
Breakfast: Banana-oat pancakes, warm berries, drizzle of maple.
Lunch: Big batch minestrone (beans, pasta, tomatoes, greens); crusty bread or GF toast.
Snack: Pear + walnuts.
Dinner: Pesto quinoa–stuffed peppers, side salad with lemon–olive oil.
Day 0 Batch-Prep SOP (90–120 min)
Cook once, deploy all week.
- Grains: 4 c cooked quinoa, 6 c cooked rice (brown or jasmine), 3 c cooked farro, 4 c cooked pasta (whole-wheat or GF). Cool and box in 2–3 cup portions.
- Legumes: 4 c cooked chickpeas (or 2 cans), 4 c cooked black beans, 4 c cooked brown/green lentils, 2 c red lentils.
- Roasted veg: 2 sheet pans mixed (sweet potato, broccoli, cauliflower, peppers, red onion). 220°C / 425°F, ~25–30 min, toss once.
- Tofu: 2 blocks extra-firm, pressed, cubed. Toss with 2 tbsp soy/tamari, 1 tbsp cornstarch. Bake 200°C / 400°F for 25 min.
- Sauces & dressings:
- Lemon–Tahini (see below) — double batch.
- Sesame–Ginger.
- Vegan Pesto.
- Cashew Cream.
- Quick Marinara/Lentil “Bolo.”
- Chop kit: Dice 1 red onion, mince a whole garlic bulb, slice scallions, wash/dry greens. Label + date.
- Snack jars: Portion trail mix and popcorn toppers.
Storage targets: refrigerate cooked items up to 4 days; freeze any overflow in flat packs. FIFO everything.
Core Recipes (fast, reliable)
Lemon–Tahini Dressing
Whisk ½ cup tahini, ⅓ cup warm water, 3 tbsp lemon juice, 1 tbsp maple, 1 grated garlic clove, ½ tsp salt. Loosen with more water to drizzle.
Sesame–Ginger Dressing
Shake 3 tbsp soy/tamari, 2 tbsp rice vinegar, 1 tbsp maple, 1 tbsp grated ginger, 1 tsp sesame oil, 3 tbsp neutral oil.
Vegan Pesto
Blend 2 cups basil (or basil + spinach), ⅓ cup toasted nuts/seeds (pine, walnut, or sunflower), 1–2 tbsp nutritional yeast, 1 clove garlic, juice of ½ lemon, 4–6 tbsp olive oil, salt to taste.
Cashew Cream (base for stroganoff/sauces)
Soak 1 cup cashews (hot water, 20–30 min). Drain, blend with ¾ cup fresh water, 1 tsp lemon juice, pinch salt until silky.
Lentil “Bolognese”
Sauté onion, carrot, celery in olive oil (8–10 min). Add 3 cloves garlic, 1 tsp fennel seeds, 1 tsp smoked paprika. Stir in 1½ cups cooked brown lentils, 1 jar (24 oz / ~680 g) marinara, splash balsamic. Simmer 10–15 min. Salt/pepper. Finish with chopped parsley.
Red Lentil Dal
Bloom 1 tsp cumin seeds in oil, add 1 small onion, 2 cloves garlic, 1 tsp grated ginger; soften. Add 1 cup red lentils, 3 cups water/veg stock, 1 tsp turmeric, ½ tsp chili flakes, ½ tsp salt. Simmer 15–18 min; finish with spinach and lemon.
Fajita Mix
Toss sliced peppers + onions with 1 tbsp oil, 1 tsp each cumin, chili powder, smoked paprika, ½ tsp salt. Roast or pan-sear until charred.
Smart Swaps & Dietary Constraints
- Gluten-free: Use GF oats/pasta/tamari; swap farro for more quinoa or rice; tortillas → corn.
- Soy-free: Replace tofu with chickpeas or tempeh-free seitan alternatives made from lupin/pea protein; tamari → coconut aminos.
- Nut-free: Pesto with pumpkin seeds; cashew cream → silken tofu or oat cream; trail mix → seeds + dried fruit.
- High-protein push: Add edamame, hemp seeds, or a scoop of plant protein to smoothies; bump legumes to 1½ cups at lunch/dinner.
- Lower-carb tilt: Halve grains, double non-starchy veg; lean on tofu/tempeh, cauliflower rice, zoodle swaps.
Shopping List (consolidated)
Produce: Bananas, berries (frozen OK), mango, apples, oranges, pears, avocados, lemons/limes, spinach, kale/greens, arugula, cabbage, cucumbers, cherry tomatoes, peppers, red onions, yellow onions, garlic, carrots, celery, broccoli, cauliflower, sweet potatoes, mushrooms, scallions, herbs (basil, parsley, cilantro), ginger.
Canned/Dry: Chickpeas, black beans, lentils (brown/green + red), crushed tomatoes or marinara, coconut milk, vegetable broth, quinoa, brown rice, basmati, farro (or extra quinoa), soba or whole-wheat noodles, whole-wheat spaghetti, oats, chia seeds, popcorn kernels, nori sheets.
Bakery/Wraps: Whole-grain or GF bread, tortillas (corn or flour).
Refrigerated/Frozen: Extra-firm tofu, edamame, plant yogurt, frozen berries/veggies as backup.
Pantry/Condiments: Tahini, peanut butter, olive oil, neutral oil, soy/tamari or coconut aminos, balsamic, rice vinegar, maple syrup, Dijon, nutritional yeast.
Spices: Cumin, paprika (sweet + smoked), chili powder/flakes, turmeric, fennel seed, garlic powder, onion powder, Italian herbs, curry powder, cinnamon, black pepper, sea salt.
Nuts/Seeds: Almonds, cashews (or seed alternatives), pumpkin seeds, hemp seeds, flax.
Assembly Playbook (10–15 minutes each)
- Bowls: 1 cup cooked grain + 1 cup roasted veg + 1 cup beans/tofu + 2 tbsp sauce + greens.
- Pasta mains: 2 cups cooked pasta + ¾–1 cup sauce + 1 cup veg; finish with herbs and nooch (nutritional yeast).
- Wraps/fajitas: 2 tortillas + 1–1½ cups filling + salsa/guac.
- Soups: 2–3 cups broth base + 1 cup beans + 1 cup veg + handful pasta/rice; simmer 8–10 min.
Reheat & Storage
- Grains/legumes: Splash of water, 60–90 seconds in microwave or quick sauté to revive.
- Roasted veg: Air-fryer or hot oven (220°C) 5–7 minutes to re-crisp.
- Sauces: Thin with water/stock if thickened in fridge.
- Labeling: Name + cook date; freeze anything you won’t eat by Day 4.
Budget & Waste Control
- Prioritize one premium protein per week (tofu/tempeh) and fill gaps with beans/lentils.
- Buy herbs in bunches; chop leftovers into pesto or freeze in oil cubes.
- Repurpose: leftover dal → curry soup base; fajita veg → breakfast scramble; pesto → sandwich spread.