Cook for a Day, Eat for a Week



Nutritional Details

Cook one day, eat all week long. Here's how to do it: on your day off, make 3 protein mains + 3-5 side dishes. Mix and match them throughout the week and you're good to go!


Monday

Health Rating

Breakfast

5 min
Oatmeal with Dried Fruits and Nuts

Lunch

make all the squash for the week
make all the quinoa for the week
35 min
Another Vegan Chickpea Curry

Quinoa, uncooked

90 ml

Dinner

make all the rice for the week
make all the pasta for the week
25 min
Italian Paleo Turkey Meatballs

Spaghetti, whole-wheat, dry

4 oz

Snack

25 min
AMAZING Black Bean Brownies

Tuesday

Health Rating

Breakfast

6 min
Anti-Inflammatory Smoothie

Banana

1 medium

Lunch

30 min
EASY Grilled Mustard Shrimp
5 min
Mixed Green Salad
15 min
Greek Dressing

Spaghetti squash

250 ml

Dinner

35 min
Another Vegan Chickpea Curry

Wild rice, dry

0.33 cup

Snack

10 min
No Bake Pumpkin Spice Energy Bars

Wednesday

Health Rating

Breakfast

5 min
Oatmeal with Dried Fruits and Nuts

Lunch

25 min
Italian Paleo Turkey Meatballs

Quinoa, uncooked

90 ml

Dinner

30 min
EASY Grilled Mustard Shrimp
5 min
Mixed Green Salad
5 min
Creamy Avocado Dressing

Spaghetti, whole-wheat, dry

4 oz

Snack

25 min
AMAZING Black Bean Brownies

Thursday

Health Rating

Breakfast

6 min
Anti-Inflammatory Smoothie

Banana

1 medium

Lunch

35 min
Another Vegan Chickpea Curry
5 min
Mixed Green Salad
15 min
Greek Dressing

Spaghetti squash

250 ml

Dinner

25 min
Italian Paleo Turkey Meatballs

Wild rice, dry

0.33 cup

Snack

10 min
No Bake Pumpkin Spice Energy Bars

Friday

Health Rating

Breakfast

5 min
Oatmeal with Dried Fruits and Nuts

Lunch

30 min
EASY Grilled Mustard Shrimp

Quinoa, uncooked

90 ml

Dinner

35 min
Another Vegan Chickpea Curry

Spaghetti, whole-wheat, dry

4 oz

Snack

25 min
AMAZING Black Bean Brownies

Saturday

Health Rating

Breakfast

16 min
Weekend Omelette
6 min
Anti-Inflammatory Smoothie

Whole grain bread

2 slice

Lunch

25 min
Italian Paleo Turkey Meatballs

Spaghetti squash

250 ml

Dinner

30 min
EASY Grilled Mustard Shrimp
5 min
Mixed Green Salad
5 min
Creamy Avocado Dressing

Wild rice, dry

0.33 cup

Snack

10 min
No Bake Pumpkin Spice Energy Bars

Sunday

Health Rating

Breakfast

16 min
Weekend Omelette

Whole grain bread

2 slice

Lunch

35 min
Another Vegan Chickpea Curry

Quinoa, uncooked

90 ml

Dinner

25 min
Italian Paleo Turkey Meatballs

Spaghetti, whole-wheat, dry

4 oz

Snack

25 min
AMAZING Black Bean Brownies


Start Using This Meal Plan
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Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada