Shopping list (simple staples)
Protein anchors
Tofu, chickpeas, lentils, soy milk/yogurt, tempeh (optional).
Carb bases
Rice, quinoa, oats, potatoes, fruit (bananas + frozen berries).
Color (fast)
Frozen veg mix, spinach, onions, peppers, tomatoes.
Sauce kit
Tahini, soy sauce, vinegar/lime, garlic, ginger, spices.
Batch plan (60–75 minutes, low stress)
- Start the big pot: make Lentil & Sweet Potato Curry (3–4 servings).
- Cook a base: rice or quinoa (enough for 2–3 meals). Pair with Quinoa Power Bowl style plates.
- Chop once: onions/peppers for quick dinners; store in a container.
- Prep snacks: roll Energy Balls or portion soy yogurt + fruit.
- Optional: freeze smoothie packs for Power Green Smoothie Bowl.
Weekly rotation (example)
This rotation links meals to goals. If you’re endurance-heavy, shift more carbs toward training days (see Endurance). If you’re cutting, use portion rules on Fat Loss.
Mon–Tue
- Breakfast: Tofu Scramble
- Lunch: leftover Lentil Curry
- Dinner: Chickpea Stir‑Fry
Wed–Thu
- Breakfast: Smoothie Bowl
- Lunch: Quinoa Power Bowl
- Dinner: leftovers + extra veg
Fri–Sun
- Re-stock snacks: Energy Balls
- Cook one “base” again or simplify using 15‑Min Meals templates
- If muscle gain is the priority, increase portions (see Muscle Gain)
Best recipes for meal prep weeks
Lentil & Sweet Potato Curry
The “big pot” base that improves on day two.
Chickpea & Vegetable Stir‑Fry
Fast dinner template for busy nights.
Tofu Scramble Power Plate
A repeatable breakfast that hits protein early.
Power Green Smoothie Bowl
Freezer packs = effortless mornings.
Back to Featured Recipes.