4-day plan: Cook Once, Eat Twice

Welcome to Week 1! This is a 4-day meal plan where each meal is prepared once and enjoyed twice, ensuring efficiency and minimizing time spent in the kitchen.

Notes: This plan is designed for one person, so if you’re cooking for more, simply adjust the ingredient quantities accordingly. Also, be sure to check out the ‘Leftover Section’ at the end of the plan—certain ingredients will carry over and can be incorporated into other meals throughout the week.

1. Shopping List

Pantry Staples:

• Extra Virgin Olive oil

• Honey

• Mustard

• Sea salt & black pepper

• Chili flakes

• Cumin

• Cocoa powder

• Vanilla extract

• Chocolate chips

• Vegetable stock cube

• Thyme (optional)

• Nutritional yeast (optional, for extra protein)

• Maple syrup (optional)

Fresh Produce:

• 1 avocado

• 4 large tomatoes (or 300g cherry tomatoes)

• 4 eggs

• 2 bell peppers

• 3 lemons (for hummus & seasoning)

• Fresh basil

• Baby spinach (or any salad of choice)

• Garlic (4 cloves)

• Onion (1/2 for risotto)

• sprouts (optional)

Canned Goods:

• 1 can chickpeas

• 1 can butter beans

• 1 can crushed tomatoes (or tomato paste)

Other:

• Tahini (3/4 cup)

• Cooking cream or coconut milk

• Bread (for toasts) or sprouted bread 

• Seeds (e.g. sunflower, flax, pumpkin)

• Nuts (e.g. almonds, pistachios, walnuts)

• Dates (6 pieces)

• Risotto rice (or brown rice)

• Cheese (burrata or alternative)

2. Weekly Meal Prep Plan

Hummus:

In a NutriBullet, combine:

• 1 can of chickpeas (drained, no liquid) – Pro tip: mash the chickpeas before adding the rest of the ingredients for a smoother texture.

• 1/3 cup cold water

• 3/4 cup tahini

• Juice of 1/2 lemon (adjust to taste – I prefer 1 whole lemon for extra tanginess)

• 1–2 cloves of garlic (depending on how much fresh garlic flavor you enjoy)

• 1 tsp cumin

• A pinch of salt and black pepper

Blend in the NutriBullet, adding cold water gradually for a creamier consistency. Cold water is key to making hummus extra creamy. Best enjoyed fresh, as hummus is most flavorful before being refrigerated.

Homemade Salad Dressing:

In a small jam jar, combine:

• Juice of 1/2 lemon

• 4 tbsp olive oil

• 1 tsp honey

• 1/2 tsp mustard

• A good pinch of sea salt and black pepper

• Shake well to mix.

Energy Balls:

In a food processor, blend 1 cup mixed nuts (I use almonds, pistachios, and walnuts). Add additionally and blend:

• 6 dates (pitted)

• 3 tbsp cocoa powder

• A splash of vanilla extract 

• 1 tbsp chocolate chips

• 1/4 tsp salt

Roll the mixture into small balls. Optional: roll them in additional cocoa powder for extra flavor. Refrigerate for 1 hour before serving.

3. Weekly Meals:

Breakfast 1: Avocado Toast with Poached Eggs

• Mash 1/2 avocado in a bowl. Add a pinch of salt, black pepper, and seeds of choice (e.g., sunflower and flax seeds). Squeeze in the juice of 1/2 lemon, mix, and add roughly chopped basil leaves.

• Slice fresh tomato rounds.

• Prepare 2 poached eggs: Bring water to a boil, then reduce to low heat. Stir the water to create a gentle whirlpool and carefully drop in each egg. Poach for 3 minutes, then remove with a slotted spoon onto a paper towel.

• Toast two slices of bread, spread avocado mixture, top with tomatoes, basil, poached egg, salt, chili flakes, and sprouts (optional).

Dinner 1: Hummus, Salad & Roasted Veggies

Roasted Veggies:

• Preheat the oven to 200–220°C (fan).

• Chop 2 bell peppers, 4 tomatoes, and place them in a baking dish with 2 whole unpeeled garlic cloves.

• Drizzle with olive oil, season with salt, black pepper, and thyme.

• Roast for 40 minutes.

Salad:

• Add baby spinach (or any salad of choice) to a bowl and add our salad dressing. Add sunflower and pumpkin seeds.

• Season with salt and drizzle with pumpkin seed oil for extra flavor (optional).

Serving:

• Plate 1/3 salad, 1/3 hummus, and 1/3 roasted veggies.

• Before serving, mash the roasted garlic cloves and mix with the vegetables for extra creaminess. Enjoy!

Breakfast 2: Hummus & Tomato Toast

• Spread hummus on toasted or sprouted bread, top with seeds (sunflower and flax), diced tomatoes, extra virgin olive oil salt, and chili flakes.

Dinner 2: Tomato Risotto with Butter Beans

• Sauté 1/2 finely chopped onion in olive oil. After a few minutes, add 2 whole garlic cloves and 200g chopped tomatoes. Cook for 3–4 minutes.

• Add risotto rice (or brown rice), sauté for 2–3 more minutes, then gradually add hot water and a vegetable stock cube while cooking.

• Season with salt and black pepper throughout cooking to enhance flavor.

• Stir in 1 can of crushed tomatoes (or 1 tbsp tomato paste).

• Mash the garlic cloves into the mixture.

• Add canned butter beans and 100g cooking cream (or coconut milk for a dairy-free version).

• Reduce heat, squeeze in 1/2 lemon, and stir in nutritional yeast (optional) for extra protein and a cheesy flavor.

• Optional: Add a touch of maple syrup for better flavor balance.

• Finish with fresh basil and cheese of choice (mine is burrata).

  Enjoy!

4. Suggested Meal Schedule

Sunday: Meal prep session

Day 1: Breakfast 1 + Dinner 1

Day 2: Breakfast 2 + Dinner 1

Day 3: Breakfast 1 + Dinner 2

Day 4: Breakfast 2 + Dinner 2

5. Leftover Ideas & Healthy Tips

Leftover Salad: Fresh salad can be enjoyed all week by storing ingredients separately and adding dressing when serving.

Extra Hummus: Use as a dip for raw veggies, a spread in sandwiches, or mix with pasta for a creamy sauce.

Risotto Tip: Add turmeric for an anti-inflammatory boost.

Recommendation: Eat your salad first. If you want to see the benefits of eating the salad before other ingredients, check it out here.

Enjoy your healthy, delicious meal prep!