Monday
Mediterranean Tuna tuna · beans
Romaine · white beans · tinned tuna · roasted cherry tomatoes · cucumber · kalamata olives · feta · lemon-caper vinaigrette
~450 cal
Tuesday
Harvest Kale & Tofu tofu
Kale · crispy tofu · quinoa · roasted sweet potato · sliced apple · feta · chopped pistachios · apple cider-Dijon dressing
~560 cal
Wednesday
Chickpea & Barley chickpeas
Mixed greens · barley · roasted chickpeas · roasted zucchini · cherry tomatoes · hummus · za'atar · lemon-olive oil
~530 cal
Thursday
Peanut Shrimp Slaw shrimp
Shredded cabbage · romaine · shrimp · edamame · shredded carrots · peanut-ginger dressing · sesame seeds · lime
~480 cal
Friday
Roasted Veggie & Lentil lentils · egg
Kale · French green lentils · roasted broccoli · roasted bell peppers · pickled red onion · feta · hard-boiled egg · tahini-lemon dressing
~490 cal
Sunday Prep — Week 1
- IP: barley + lentils + eggs (in sequence)
- IP or stovetop: quinoa
- Press + bake tofu (400°F, 25 min)
- Roast chickpeas + sweet potato + zucchini + cherry tomatoes (400°F)
- Roast shrimp (400°F, 8–10 min)
- Massage kale, shred cabbage + carrots, quick-pickle red onion
- Mix all 5 dressings, store in jars
- Wednesday night: roast broccoli + bell peppers for Friday
Monday
Southwest Smoked Salmon & Black Bean salmon · beans
Romaine · black beans · smoked salmon · corn · cherry tomatoes · red onion · cilantro-lime vinaigrette
~450 cal
Tuesday
Thai Peanut Tofu tofu
Shredded cabbage · baked tofu · snap peas · shredded carrots · cucumber · Thai peanut dressing · sesame seeds · lime
~510 cal
Wednesday
Greek Farro & Egg egg
Farro · hard-boiled egg · cucumber · cherry tomatoes · red onion · feta · kalamata olives · Greek dressing
~520 cal
Thursday
Italian Sardine & White Bean sardines · beans
Arugula · white beans · tinned sardines · roasted cherry tomatoes · capers · red onion · lemon-olive oil dressing
~430 cal
Friday
Moroccan Lentil & Tempeh tempeh · lentils
Mixed greens · French lentils · pan-fried tempeh · roasted carrots · roasted beets · cumin-coriander vinaigrette · fresh mint
~500 cal
Sunday Prep — Week 2
- Cook farro + French green lentils
- Bake tofu (400°F, 25 min, cubed)
- Pan-fry tempeh with cumin-coriander rub
- Roast carrots + beets + cherry tomatoes
- Boil eggs (9 min)
- Shred cabbage, slice snap peas, prep all veg
- Mix dressings — Thai peanut, Greek, cilantro-lime, lemon-oil, cumin vinaigrette
Monday
Lemony Chickpea & Tuna tuna · chickpeas
Arugula · chickpeas · tinned tuna · shaved fennel · cherry tomatoes · red onion · lemon-caper dressing · fresh parsley
~440 cal
Tuesday
Miso Edamame & Salmon salmon · edamame
Mixed greens · edamame · tinned salmon · cucumber · radishes · shredded carrots · miso-ginger dressing · sesame seeds
~460 cal
Wednesday
Caprese White Bean & Egg egg · beans
Arugula · white beans · hard-boiled egg · fresh tomatoes · fresh mozzarella · basil · balsamic vinaigrette
~490 cal
Thursday
Smoked Mackerel & Roasted Beet mackerel
Mixed greens · smoked mackerel · roasted beets · pickled red onion · cucumber · dill · horseradish-yogurt dressing
~420 cal
Friday
BBQ Tempeh Slaw tempeh · beans
Shredded cabbage · BBQ-glazed tempeh · corn · black beans · shredded carrots · cilantro · lime-cumin dressing
~530 cal
Sunday Prep — Week 3
- Roast beets (wrap in foil, 400°F, 45 min) — do first
- Pan-fry tempeh with BBQ glaze
- Roast chickpeas for Monday
- Boil eggs (9 min)
- Pickle red onion (quick: vinegar + salt + sugar, 30 min)
- Shred cabbage, shave fennel, slice cucumbers and radishes
- Mix dressings: lemon-caper, miso-ginger, balsamic, horseradish-yogurt, lime-cumin
Monday
Shrimp Caesar shrimp
Romaine · roasted shrimp · shaved parmesan · capers · Greek yogurt caesar dressing · croutons (optional, ~100 cal)
~470 cal
Tuesday
Roasted Veggie, Farro & Tuna tuna
Mixed greens · farro · tinned tuna · roasted zucchini · roasted eggplant · cherry tomatoes · lemon-herb vinaigrette
~460 cal
Wednesday
Farro & Tempeh with Roasted Sweet Potato tempeh
Kale · farro · marinated tempeh · roasted sweet potato (small) · shredded purple cabbage · tahini-lemon dressing · pumpkin seeds
~570 cal
Counts as your starchy carb for the day
Thursday
Salmon, Cucumber & Dill salmon
Mixed greens · tinned or smoked salmon · cucumber · radishes · red onion · dill · Greek yogurt dressing · capers
~410 cal
Friday
Black Bean & Shrimp Bowl shrimp · beans
Romaine · roasted shrimp · black beans · cherry tomatoes · corn · red onion · cilantro · lime-chili vinaigrette
~450 cal
Sunday Prep — Week 4
- Cook farro
- Roast shrimp (two batches: Mon + Fri)
- Roast sweet potato, zucchini, eggplant (same oven, 400°F)
- Marinate + pan-fry tempeh
- Slice cucumbers, radishes, halve tomatoes
- Mix dressings: Greek yogurt caesar, lemon-herb, tahini-lemon, yogurt-dill, lime-chili