One Sunday, five days of food
About 90 minutes on Sunday buys you a week of good food. This plan feeds one person five breakfasts and five lunches, with leftovers that turn into fast dinners.
The plan
| Make | How | Becomes |
|---|---|---|
| Sheet-pan chicken thighs (2 lb) | Toss with olive oil, garlic, paprika, cumin, salt, pepper. 425°F for 25 to 30 min, until 165°F inside. | Lunch bowls, wraps |
| Roasted vegetables | Broccoli, sweet potato, red onion, peppers on a second pan, same oven, 25 min. | Bowls, sides |
| Brown rice or quinoa (2 cups dry) | Rice cooker or pot while the oven works. | Bowl base |
| Black beans (2 cans) | Rinse, warm with cumin, garlic and lime. | Bowls, quick tacos |
| Overnight oats (5 jars) | 1/2 cup oats + 1/2 cup milk + 1/4 cup yogurt + chia + fruit in each jar. | Breakfast |
| Big batch of greens | Wash, dry, store with a paper towel. | Salads, bowl topping |
Grocery list
- 2 lb boneless chicken thighs
- 1 head broccoli, 2 sweet potatoes, 1 red onion, 2 bell peppers
- Brown rice or quinoa
- 2 cans black beans, 2 limes, 1 head garlic
- Rolled oats, milk, plain yogurt, chia seeds, berries or bananas
- Salad greens (mixed greens or spinach)
- Olive oil, paprika, cumin, salt, pepper
- 5 jars + 5 containers
Keep it safe
Cooked chicken, rice and veg keep 3 to 4 days in the fridge. Freeze days 4 and 5 on Sunday and move them to the fridge the night before.
Swap ideas: tofu or chickpeas for chicken, farro for rice, salsa verde for the lime beans. Send me your swaps on the home page.