Meals In This Prep
Oatmeal & Fruit
Lentil Soup & Bread
Vegetable Stir-Fry & Rice
Yogurt & Granola
Black Bean Bowl
Tofu & Broccoli
Lentil Soup
Bean Salad & Rice
Tofu Stir-Fry
5-Day Meal Plan
Day 1 — Monday
Breakfast: Oatmeal & Fruit
Lunch: Lentil Soup & Bread
Dinner: Vegetable Stir-Fry & Rice
Day 2 — Tuesday
Breakfast: Yogurt & Granola
Lunch: Black Bean Bowl
Dinner: Tofu & Broccoli
Day 3 — Wednesday
Breakfast: Oatmeal & Fruit
Lunch: Lentil Soup
Dinner: Bean Salad & Rice
Day 4 — Thursday
Breakfast: Yogurt & Granola
Lunch: Tofu Stir-Fry
Dinner: Lentil Soup
Day 5 — Friday
Breakfast: Oatmeal & Fruit
Lunch: Black Bean Bowl
Dinner: Vegetable Stir-Fry & Rice
Daily Nutrition (Approx.)
Calories
1600
Protein
65g
Carbs
250g
Fat
35g
Fiber
50g
Step-by-Step Instructions
- 1
Lentil soup: sauté onion, carrots, add lentils, broth, cumin. Simmer 25 min.
- 2
Press and cube tofu. Stir-fry with broccoli and low-sodium soy sauce.
- 3
Season black beans with cumin and lime.
- 4
Cook brown rice.
- 5
Vegetable stir-fry: carrots, broccoli, spinach in ginger-garlic sauce.
- 6
Portion across containers.
Storage Tips
- Soup freezes 3 months
- Rice freezes well
- Stir-fry keeps 4 days
Ingredients
- 2 cups green lentils
- 2 cans black beans
- 1 block extra-firm tofu
- 3 cups brown rice
- 2 lbs broccoli
- 4 carrots
- 1 lb spinach
- 4 tomatoes
- 3 onions
- 1 head garlic
- Cumin, turmeric, ginger, pepper
Equipment Needed
Dutch oven
Wok
Meal prep containers
Shopping List
- Lentils 2 cups
- Black beans 2 cans
- Tofu 1 block
- Brown rice 3 cups
- Broccoli 2 lbs
- Carrots 4
- Spinach 1 lb
- Tomatoes 4
- Onions 3
- Garlic
