Day 1 & 2: Hearty Lentil Stew & Whole Grain Bread

● Hearty Lentil Stew: A rich stew made with lentils, diced tomatoes, carrots, celery, onions, and
garlic, seasoned with thyme and bay leaves. Cook a large pot to cover meals for two days.
● Whole Grain Bread: Serve with slices of hearty whole grain bread, perfect for dipping into the
stew.

Day 3 & 4: Black Bean and Sweet Potato Chili

● Black Bean and Sweet Potato Chili: A flavorful chili combining black beans, sweet potatoes,
bell peppers, onions, and corn with chili powder, cumin, and canned tomatoes. This chili gets
better as it sits, making it perfect for two days of meals.

Day 5 & 6: Chickpea Salad Sandwiches & Cucumber Salad

● Chickpea Salad Sandwiches: Mash chickpeas and mix with vegan mayo, mustard, chopped
celery, onions, and pickles. Spread on whole-grain bread and pair with lettuce or sprouts.
Prepare enough chickpea salad mixture for two days.
● Cucumber Salad: Thinly sliced cucumbers and red onions marinated in vinegar, olive oil, salt,
and dill. This salad will keep well in the fridge.

Day 7: Simple Pasta with Tomato Sauce & Steamed Green Beans
● Simple Pasta with Tomato Sauce: Whole wheat pasta with a homemade or quality store-
bought tomato sauce, boosted with lentils or chickpeas for added protein. Cook enough pasta
and sauce for two days, even if you're entering a new week.
● Steamed Green Beans: A side of lightly steamed green beans, seasoned with lemon juice and
garlic.

Snacks for the Week

● Hummus and Carrot Sticks: Homemade or store-bought hummus paired with carrot sticks.
● Fruit and Nut Bars: Prepare or purchase bars for a quick, nutritious snack.
● Overnight Oats: Make a larger batch divided into jars for quick breakfasts or snacks, using
oats, almond milk, a touch of maple syrup, and your choice of frozen berries or dried fruits.

This plan emphasizes meals that are straightforward to make in big batches and are designed to be
enjoyable even on the second day. Remember, the key to great meal prep is variety in simplicity, so
feel free to adjust seasonings or add simple sides to diversify your meals without adding much
complexity. Enjoy your meal prep!

Fresh Produce
● Carrots: 500g
 ● Celery: 1 bunch
● Onions: 4 medium
● Garlic: 1 bulb
● Sweet Potatoes: 1kg
● Bell Peppers: 3 medium
● Cucumbers: 2 medium
● Green Beans: 250g
● Mixed Salad Greens: 200g
● Lemons: 2
● Red Onion: 1 medium

Fruits
● Apples or Bananas for snacks: 5 (choose your preference)

Canned and Jarred Goods

● Lentils (canned or dry; if dry, about 200g, pre-cooked weight): 800g
● Black Beans (canned or dry; if dry, about 200g, pre-cooked weight): 800g
● Chickpeas (canned or dry; if dry, about 200g, pre-cooked weight): 800g
● Diced Tomatoes: 2 x 400g cans
● Tomato Sauce: 500g
● Vegan Mayonnaise: 1 small jar
● Pickles: 1 small jar

Grains and Bread

● Whole Grain Bread: 1 loaf
● Whole Wheat Pasta: 500g
● Quinoa or Brown Rice (optional, for variety): 200g

Nuts, Seeds, and Legumes

● Almond Milk (for overnight oats, if making): 1L
● Rolled Oats: 500g

Others
● Frozen Berries (for overnight oats): 500g
● Nuts or Seeds (for snacking or adding to oats): 200g