Weekly Prep | Week of 10/6

Every Sunday I prep a few things to get me through the week. Since I only cook for myself, I stick with one breakfast, one lunch, and one dinner. These are just my main meals. I always mix in snacks throughout the day based on hunger, cravings, and what I’m in the mood for. This week’s prep took about 2 hours and cost under $100.

Breakfast: Cottage Cheese Toast with Heirloom Tomato + Berries

I’ve been loving simple, fresh breakfasts lately. This week I toasted whole wheat bread and topped it with cottage cheese, thick slices of heirloom tomato, a sprinkle of salt and pepper, and a drizzle of olive oil. I had a handful of mixed berries on the side for some sweetness and extra fiber. It’s the perfect balance of carbs, protein, and fiber to start the day.

Lunch: Southwest Quinoa Salad with Tofu

Ingredients:

• 1 cup dry quinoa (about 3 cups cooked)

• 1 red bell pepper, diced

• 1 pint cherry tomatoes, halved

• 1 can pinto beans, drained and rinsed

• 1 can corn, drained

• ½ cup chopped cilantro

• Juice of 1 lime

• Salt and pepper to taste

• 1 block of extra firm tofu, cubed

For the dressing:

• ⅓ cup low-fat mayo

• 1 jalapeño (seeds removed for less heat)

• ¼ cup cilantro

• Juice of 1 lime

• 1 clove garlic

• Pinch of salt

How to make it:

1. Cook quinoa according to package directions and let it cool.

2. In a blender or food processor, combine mayo, jalapeño, cilantro, lime juice, garlic, and salt until smooth.

3. In a large bowl, combine quinoa, bell pepper, tomatoes, beans, corn, and cilantro.

4. Add the dressing and lime juice, then toss until everything is evenly coated.

5. Toss the tofu in a sprinkle of olive oil and whatever seasoning you like. I used chili powder, paprika, garlic powder, salt and pepper. Cook in the airfryer or oven at 400 degrees for 10-15 minutes.

6. Divide the salad into containers and top with the baked tofu.

Tip: This salad gets even better after a day in the fridge as the flavors come together.

Dinner: Saucy Gochujang Noodles + Broccoli

Recipe by Pinch of Yum

Ingredients:

• 1 lb ground chicken

• 2 packets of noodles (rice noodles, stir fry noodles, or ramen)

• 2–3 cups broccoli florets (fresh or frozen)

• 2–3 tbsp olive oil

For the sauce:

• 3 tbsp gochujang

• 3 tbsp soy sauce

• 2 tbsp tomato paste

• 2 tbsp peanut butter

• 2 tbsp water

• 1-2 tbsp honey

• 1 tbsp sesame oil

• 2 cloves garlic, minced

How to make it:

1. Cook noodles according to package directions. Drain and set aside.

2. Steam or microwave broccoli until tender.

3. Blend the sauce ingredients.

4. Heat olive oil in a large skillet over medium-high heat. Add ground chicken and cook until browned and fully cooked through.

5. Pour the sauce into the pan and let it simmer for 1–2 minutes to thicken slightly.

6. Add the noodles and toss until everything is coated and glossy.

7. Serve with broccoli on the side or mix it right in for an easy one-pan meal.

Grocery List

Produce

• Heirloom tomatoes

• Mixed berries

• Red bell pepper

• Cherry tomatoes

• Cilantro (1 bunch)

• Limes (2)

• Jalapeño

• Garlic

• Broccoli

Pantry

• Whole wheat bread

• Quinoa

• Canned pinto beans

• Canned corn

• Noodles (rice, udon, or spaghetti)

• Gochujang paste

• Soy sauce

• Rice vinegar

• Tomato Paste

• Peanut butter

Protein

• Cottage cheese

• Ground chicken

Other

• Low-fat mayo