Description
A complete guide for planning and preparing seven days of meals using a sustainable, low-waste grocery list focused on seasonal and bulk ingredients.
Ingredients
Scale
- 1 cup dry brown rice or quinoa (bulk bin)
- 1 large head of broccoli (seasonal)
- 2 large sweet potatoes (seasonal)
- 1 pound dried green or brown lentils (bulk bin)
- 1 large onion
- 4 carrots
- 2 celery stalks
- 1 can (15 oz) diced tomatoes (low packaging)
- 1 bunch fresh kale or spinach
- 1 jar peanut butter or tahini (bulk or glass jar)
- 1 bottle olive oil (large size)
- Vinegar (apple cider or white)
- Spices: Cumin, Turmeric, Garlic Powder, Salt, Pepper
- Optional: 1 dozen eggs (local farm carton)
Instructions
- Prepare the Grain Base: Cook 1 cup of dry brown rice or quinoa according to package directions. This will yield about 3 cups cooked, enough for 4-5 bowls. Store in an airtight container.
- Roast Vegetables: Preheat oven to 400°F (200°C). Chop sweet potatoes and broccoli into bite-sized pieces. Toss with 2 tablespoons of olive oil, salt, and pepper. Roast for 20-25 minutes until tender. Divide and store.
- Make the Lentil Stew: Sauté chopped onion, carrots, and celery in 1 tablespoon of olive oil until soft (about 7 minutes). Add dried lentils, 4 cups of water, diced tomatoes, cumin, and turmeric. Bring to a boil, then reduce heat and simmer for 30-40 minutes until lentils are tender. This makes 4-5 servings.
- Prepare Greens: Wash and chop kale or spinach. Store dry in a container lined with a paper towel to absorb moisture.
- Make Dressing: Whisk together 1/4 cup olive oil, 2 tablespoons vinegar, 2 tablespoons peanut butter or tahini, 1 teaspoon garlic powder, and a pinch of salt until smooth. Add water slowly to reach desired consistency. Store separately.
- Assemble Bowls: For daily lunches, combine a serving of grain base, roasted vegetables, and lentil stew. Add a handful of fresh greens just before serving. Drizzle with dressing.
- Storage: Store cooked components separately in reusable containers. This method prevents sogginess and allows for flexible meal assembly throughout the week.
Notes
- Buy grains and dried beans/lentils from bulk bins using reusable cloth bags or jars to reduce packaging waste.
- Select produce that is currently in season in your region for the best flavor and lowest environmental cost.
- When buying canned goods, choose items packed in glass or aluminum over plastic whenever possible.
- To extend the life of fresh greens, wash them, dry them thoroughly using a salad spinner, and store them layered between dry paper towels in a sealed container.
- Prep Time: 45 min
- Cook Time: 50 min
- Category: Lunch/Dinner
- Method: Batch Cooking
- Cuisine: General
Nutrition
- Serving Size: 1 bowl (approx. 1/5 of batch)
- Calories: 450
- Sugar: 8
- Sodium: 350
- Fat: 18
- Saturated Fat: 2
- Unsaturated Fat: 16
- Trans Fat: 0
- Carbohydrates: 58
- Fiber: 15
- Protein: 20
- Cholesterol: 0