I'll provide a comprehensive guide for these 5 meals with all requested information. Let's break it down day by day.
MONDAY - Quinoa Buddha Bowl
Recipe:
1. Cook 1 cup quinoa in 2 cups water (makes 3 cups cooked)
2. Roast chickpeas: toss with olive oil, salt, pepper, paprika (400°F, 25 mins)
3. Roast sweet potato cubes with olive oil (400°F, 25 mins)
4. Massage kale with olive oil
5. Assemble: quinoa base, topped with chickpeas, sweet potato, kale, sliced avocado
6. Drizzle tahini sauce (2 tbsp tahini + lemon juice + water)
Nutrition per serving:
- Calories: 450
- Protein: 15g
- Carbs: 52g
- Fiber: 12g
- Healthy fats: 22g
Prep tip: Roast chickpeas and sweet potatoes together. Cook quinoa ahead.
TUESDAY - Stuffed Peppers
Recipe:
1. Cook cauliflower rice (5 mins)
2. Mix with black beans, corn, Mexican seasonings
3. Halve peppers, remove seeds
4. Fill with mixture, bake (375°F, 25 mins)
5. Optional: top with dairy-free cheese
Nutrition per serving:
- Calories: 320
- Protein: 12g
- Carbs: 45g
- Fiber: 14g
- Fat: 9g
Prep tip: Can be assembled day before and baked day-of.
WEDNESDAY - Lentil Curry
Recipe:
1. Sauté onions, garlic
2. Add lentils, curry powder, vegetables
3. Simmer with vegetable broth 20 mins
4. Serve over brown rice
Nutrition per serving:
- Calories: 380
- Protein: 16g
- Carbs: 62g
- Fiber: 15g
- Fat: 8g
Prep tip: Make double batch - freezes well.
THURSDAY - Zucchini Noodles
Recipe:
1. Spiralize zucchini
2. Mix mushrooms and walnuts in food processor
3. Form "meatballs," bake (375°F, 20 mins)
4. Heat marinara
5. Lightly sauté zoodles 2 mins
Nutrition per serving:
- Calories: 290
- Protein: 12g
- Carbs: 25g
- Fiber: 8g
- Fat: 18g
Prep tip: Make "meatballs" ahead, freeze raw.
FRIDAY - Mediterranean Salad
Recipe:
1. Dice cucumber, tomatoes, red onion
2. Drain chickpeas
3. Mix with olives, feta
4. Dress with olive oil, lemon juice
5. Serve with gluten-free pita chips
Nutrition per serving:
- Calories: 380
- Protein: 15g
- Carbs: 45g
- Fiber: 12g
- Fat: 19g
Prep tip: Can be made ahead minus avocado.
MEAL PREP TIPS:
1. Sunday prep:
- Cook quinoa
- Roast chickpeas
- Make mushroom "meatballs"
- Cook brown rice
- Wash/cut all vegetables
2. Storage tips:
- Keep dressings separate
- Store herbs in water glass
- Freeze extra portions
- Use airtight containers
3. Time-saving:
- Use can openers for beans
- Buy pre-cut vegetables if needed
- Cook multiple items at same oven temperature
- Wash produce right after shopping
MASTER SHOPPING LIST WITH QUANTITIES:
Produce:
- 3 bell peppers
- 2 medium sweet potatoes
- 2 bunches kale
- 3 avocados
- 4 zucchini
- 1 lb broccoli
- 3 cucumbers
- 6 tomatoes
- 2 red onions
- 3 yellow onions
- 4 heads garlic
- 2 bunches cilantro
- 1 bunch basil
- 3 lemons
- 2 limes
Pantry:
- 2 cups quinoa
- 2 cups brown rice
- 4 cans chickpeas
- 2 cans black beans
- 2 cups red lentils
- Tahini
- Olive oil
- Curry powder
- Cumin
- Paprika
- 2 jars marinara
- Kalamata olives
- Gluten-free pita chips
Dairy/Alternatives:
- 8 oz feta
- 16 oz plain yogurt
Frozen:
- 1 bag corn
- 2 bags cauliflower rice
- 1 lb mixed mushrooms
Nuts/Seeds:
- 1 cup walnuts
- 1/2 cup sunflower seeds
