Week One Meal Plan - 5 Recipes and Sunday Prep Guide

Sep 27, 2026

Uploaded by Cipher

Week One Meal Plan provides a structured weekly menu with five serving-sized meals (4 servings each) and options for Omnivore (O) or Vegan (V) proteins. The guide includes a Sunday prep workflow to plan the week and pre-cook or chop ingredients to reduce day-of kitchen time. It details ingredient lists and step-by-step preparation, plus pairing instructions for recipe variations, grocery list protein selection rules, and practical cooking notes for quinoa and cabbage roll components.

LanguageEnglish

CategoryHealthcare

FormatPDF

Pages11

Reading Time28 min

AccessFree to download

Meal #1 One Pot Mexican Quinoa

Meal #2 Sheet Pan Pesto Chicken / Tofu with veggies

Meal #3 Chick Pea & Kale Stew

Meal #4 Steak / Tempeh Burrito Bowl

Meal #5 Unstuffed Cabbage Rolls

Week One Meal Prep

Sunday Prep Guide

Ingredient prep steps

Recipe details

One Pot Mexican Quinoa

Sheet Pan Pesto Chicken / Tofu

Week One Meal Plan Below you’ll ﬁnd 5 recipes that can be slotted into your meal plan calendar in whatever order you wish. On the next page you’ll ﬁnd the Sunday Prep Guide. Allocate 1 hr on Sunday to plan your week and pre-cook/chop ingredients in advance to cut down on your kitchen time on the day. In recipes with both Omnivore (O) and Vegan (V) options, you’ll see ingredients and preparation prompts with (O) or (V) beside them. Follow those for whichever option you are choosing to follow. Also, only purchase either the Omnivore (O) or Vegan (V) protein options from the grocery list. MENU *all recipes make 4 servings* MEAL \#1 ONE POT MEXICAN QUINOA MEAL \#2 SHEET PAN PESTO CHICKEN/TOFU w/veggies MEAL \#3 CHICK PEA & KALE STEW MEAL \#4 STEAK/TEMPEH BURRITO BOWL MEAL \#5 UNSTUFFED CABBAGE ROLLS @Fit Feels Good Inc | www.ﬁ[tfeelsgood.com](tfeelsgood.com) Meal Planner | Sunday | | | | | | | --- | --- | --- | --- | --- | --- | | Saturday | | | | | | | Friday | | | | | | | Thursday | | | | | | | Wednesday | | | | | | | Tuesday | | | | | | | Monday | | | | | | | | Breakfast | Lunch | Snack | Dinner | Notes/Swaps | Week One Meal Prep Prep a week of healthy meals in about an hour. Step \#1: Set large pot of water to boil cabbage leaves. Step \#2: Put 3/4 cup rice into 1.5 cups boiling water. Step \#3: Put 3/4 cup quinoa into 1.5 cups boiling water. Step \#4: Separate cabbage leaves and prepare spot to drain them once blanched. Step \#5: Chop3 yellow onions. Step \#6: Chop 2 bell peppers. \#7: Blanch cabbage leaves in boiling water, drain welland chop. \#9 Chop 1 tomato. \#10: Chop 1/2 cup cherry \#8: Break broccoli into equal sized florets. tomatoes. Step \#11: Chop 1.5 cups Step \#12: Chop 1 cilantro zucchini. Step \#14: De-stem and chop one large bunch ofkale. Step \#13: Wash and dice 2 russett potatoes in to 1/2 inch pieces *cover with cold water to store!* Step \#15: Whip together marinade 1 cup cilantro, 4 tbsp olive oil, 1/2 tsp minced garlic, 1/2 jalapeño minced ( no seeds!), salt and pepper. Uh... hey guys, aren't we going to have kale this--oh, there it is. Step \#17: Pack it up, pack it in , because you came to WIN. Step \#16: Omnivores: Cut chicken into bite sized pieces. Sunday Prep Guide | MEAL \#1-One Pot Mexican Quinoa
• Cut vegetables:
o chop cilantro (4 tbsp) *optional* o 1/2 onion, diced
o trim corn (2 cups) *can use frozen*
MEAL \#2-Sheet Pan Pesto Chicken /Tofu
• Cut chicken: cut chicken into bite sized pieces
• Cut vegetable: (match size of chicken pieces to ensure even cooking)
o 1 zucchini, chopped o 1 red pepper, chopped
o 1 broccoli, broken up into equal sized ﬂorets (2 cups)
MEAL \#3-Chick Pea & Kale Stew
• Cut vegetables:
o 1 yellow onion, diced (1 cup)
o 2 russet potatoes peeled and cut into 1/2-inch dice *cover with water before putting in fridge*
o 1 lg bunch kale, stemmed and chopped (6 cups)
o 1 bell pepper, chopped | | | --- | --- | | MEAL \#4-Steak/Tempeh Burrito Bowl
• cook quinoa * see below (2 cups cooked)
• Cut vegetables:
o 1/2 onion, diced
o cilantro, roughly chopped (1 cup + 4 tbsp) | o 1/2 cup cherry tomatoes, halved
o 1/2 jalapeno, chopped | | MEAL \#5-Unstu!ed Cabbage Rolls
• Bring large pot of water to boil. Drop cabbage in water and let simmer for 10mins to soften. Remove, drain well, allow to cool then chop/shred roughly.
• Cook rice according to package directions (2 cups cooked)
• Cut vegetables:
o 1 large onion, diced
o 1 small tomato, diced (1/2 cup)
Quinoa (Meal \#4) Rinse quinoa in a ﬁne sieve until water runs clear. Drain and transfer to a medium saucepan.
To cook the quinoa, you will use a 2:1 ratio of liquid to dry quinoa. Add a 1.2 tsp of salt and bring to a boil. Cover, reduce heat to medium low and simmer until water is absorbed, about 15-20 minutes. Set aside away from

FAQs

How should the Omnivore (O) and Vegan (V) options be handled in recipes?

Follow the ingredients and preparation prompts marked (O) or (V) depending on the option being followed. Only purchase the corresponding Omnivore or Vegan protein items from the grocery list.

What is the suggested approach for Sunday meal preparation?

Allocate about 1 hour on Sunday to plan the week and pre-cook or chop ingredients in advance. This reduces kitchen time during the other days.

How are the quinoa components prepared in Meal #4?

Rinse quinoa until water runs clear, drain, then cook using a 2:1 liquid-to-dry quinoa ratio with salt. Simmer about 15–20 minutes, rest briefly off heat, then fluff with a fork before serving.

Sep 27, 2026

Uploaded by Cipher