Ingredients:
- Extra-virgin olive oil: 1 1/4 cups (300 ml)
- Kosher salt: 3 tbsp (45 g), adjust to taste
- Black pepper (ground): 3 tsp (6 g)
- Honey or maple syrup: 6 tbsp (120 ml)
- Low-sodium soy sauce: 1/2 cup (120 ml)
- Balsamic vinegar: 1/4 cup (60 ml)
- Dijon mustard: 3 tbsp (45 ml)
- Canned diced tomatoes: 2 x 14.5 oz cans (820 g total)
- Canned chickpeas: 3 x 15 oz cans (approx 3 cups cooked, 720 g cooked)
- Canned black beans: 2 x 15 oz cans (2 x 425 g)
- Low-sodium chicken or vegetable stock: 6 cups (1.4 L)
- Brown rice (uncooked): 4 cups (760 g)
- Whole-wheat pasta (or gluten-free): 1 lb (450 g)
- Soba or whole-wheat noodles: 8 oz (225 g)
- Rolled oats (for overnight oats): 6 cups (540 g)
- Nuts (mixed, unsalted): 2 cups (240 g)
- Seeds (chia or flax): 3/4 cup (120 g)
- Peanut or almond butter: 1 cup (250 g)
- Whole-grain bread or wraps: 12–16 slices / wraps
- Boneless, skinless chicken breasts: 3.5 lb (1.6 kg) — approx 8 pieces
- Fresh salmon fillets: 2 lb (900 g) (4 x 6 oz / 170 g portions)
- Lean turkey mince (ground turkey): 2 lb (900 g)
- Firm tofu: 14 oz x 2 (400 g total)
- Eggs (large): 2 dozen (24)
- Greek yogurt, plain (2% or whole): 64 oz (1.8 kg)
- White fish fillets (cod or haddock): 1.5 lb (700 g)
- Yellow onions: 8 medium (approx 1.6 kg)
- Garlic: 4 heads (approx 20 cloves)
- Bell peppers (mixed colors): 8 (about 1.6 kg)
- Carrots: 2 lb (900 g)
- Broccoli crowns: 3 heads (900–1,100 g)
- Zucchini: 6 medium (900 g)
- Cherry tomatoes: 3 pints (900 g)
- Mixed salad greens: 3 bags (approx 300–400 g total)
- Baby spinach: 10 oz (280 g)
- Cucumbers: 4 medium
- Sweet potatoes: 5 lb (2.2 kg) — about 6 medium
- Lemons: 6
- Apples: 12
- Bananas: 14
- Avocados: 6
- Feta cheese: 8 oz (225 g)
- Parmesan (block): 6 oz (170 g)
- Milk (or plant-based): 1.5 liters
- Dried oregano: 2 tsp
- Dried thyme: 2 tsp
- Ground cumin: 2 tsp
- Smoked paprika: 2 tsp
- Red pepper flakes: 1 tsp
- Fresh parsley: 1 large bunch
- Fresh basil: 1 bunch
- Hummus: 16 oz (450 g)
- Olives (optional): 8 oz (225 g)
Instructions:
- Plan & shop: review the 7 day meal plan (breakfast, lunch, dinner, two snacks daily) and use the aggregated ingredient list; buy fresh items for early-week use and frozen/long-life items for later.
- Batch-prep session (60–90 minutes): cook grains (make 4 cups dry brown rice yielding ~12 cups cooked) and cool; roast sweet potatoes, carrots, bell peppers, broccoli at 425°F (220°C) for 20–30 minutes tossed with olive oil and salt.
- Batch-protein & eggs: make a large pot of beans, chili, or turkey meatballs; hard-boil or roast 10–12 eggs; portion proteins into containers for the week.
- Portion snacks: divide hummus, chopped vegetables, fruit, nuts and single-serve containers for grab-and-go snacks.
- Prepare breakfasts: assemble overnight oats in jars combining rolled oats, milk, yogurt, chia seeds and honey plus fruit for 3–4 jars; day-of options include scrambled eggs or quick frittata using pre-roasted vegetables.
- Assemble lunches: build grain bowls, mason-jar salads or wraps using batch-cooked grains, roasted vegetables, proteins (chicken, tofu, beans), greens and dressing kept separate until serving.
- Evening dinners (daily finishes examples): Day 1 sheet-pan salmon with roasted veg; Day 2 chicken stir-fry with broccoli and peppers over brown rice; Day 3 vegetarian chili reheated with yogurt and cheese; Day 4 turkey meatballs with whole-wheat pasta; Day 5 tofu teriyaki soba; Day 6 baked white fish and sweet potato wedges; Day 7 one-pot chicken and vegetable stew served with bread.
- Daily finishing & reheating tips: reheat gently—simmer, oven at 350°F (175°C), or 2–3 minutes in microwave; assemble salads or wraps 10–15 minutes before eating; check doneness (salmon flakes at 125–130°F/52–54°C, chicken 165°F/74°C).
- Storage & leftovers: refrigerate cooked food in shallow airtight containers within 2 hours and label with date; freeze portions not eaten within 3–4 days (soups, meatballs, cooked grains).