Meal Planning 101: Eighteen Ingredients For A Simple Week Of Meals

Meal planning is a great way to help reduce food waste, especially if you can use the same ingredients multiple times, and factor in using your leftovers as well. This means you’ll also save money and time, and eat healthier, which is a huge added bonus.

As an example of how effective this can be, I put together this very simple work week of meals using eighteen ingredients for five breakfasts, lunches, and dinners. Typically it’s easier to make food like this without a recipe – it’s more a loose assemblage of ingredients – so I’ve provided vague outlines for the less intuitive meals. You’re on your own for scrambled eggs though.

This is just an example, and a very simple one, to show how easy and effective meal planning can be. Meal planning only works if you’re eating foods you love, so make sure you take that into account with devising your own plan.




Shopping List:

  1. Smoked Tofu
  2. Salmon Fillets
  3. Eggs
  4. Bread
  5. Chickpeas
  6. Wheat berries
  7. Quinoa
  8. Squash
  9. Potatoes
  10. Beets
  11. Green Beans
  12. Arugula
  13. Avocado
  14. Spinach
  15. Bell Peppers
  16. Mushrooms
  17. Onions
  18. Apple

What you should have on hand:

  • Olive Oil
  • Vegetable Oil
  • Balsamic Vinegar
  • Lemons
  • Mustard
  • Soy Sauce
  • Hot Sauce
  • Garlic
  • Salt
  • Spices – cumin, chili powder



The Recipes

At the beginning of the week, you can cook the quinoa and wheat berries and bake the squash all at once to save time, or you can  cook them as needed.

Grain Bowl Salad

  1. Cook wheat berries and quinoa according to the package instructions.
  2. Roast the squash and chop into cubes.
  3. Toss the squash with the wheat berries and quinoa in a dressing of olive oil, balsamic, and mustard.
  4. Serve over arugula (don’t add the arugula until ready to eat so it doesn’t get soggy).

Smoked Tofu Fajita Skillets

  1. Slice mushrooms, bell peppers, and onion.
  2. Chop some potatoes, toss with olive oil, and roast.
  3. Heat vegetable oil in a cast-iron skillet, sear the smoked tofu, and set aside.
  4. Sautee the veggies with garlic, cumin, & chili powder, then add the tofu back in when they are soft.
  5. Serve with roasted potatoes on the side with hot sauce.

Spinach Salad

  1. Roast beets and cook quinoa.
  2. Slice roasted beets and apple into matchsticks.
  3. Toss apples and beets with quinoa, and chickpeas, dress with olive oil, balsamic, and mustard.
  4. When ready to serve, toss with spinach.

Salmon Cakes

  1. Bake salmon and then flake.
  2. Grate potatoes and onions. Squeeze out excess water.
  3. Mix salmon and an egg into the potato mixture and form into patties.
  4. Fry patties over medium high heat until cooked on the outside and crispy on the inside.


  1. Chop green beans and mushrooms and cook quinoa
  2. Over medium-high heat saute garlic in vegetable oil, then add smoked tofu to sear
  3. Add mushrooms and cook until soft, then add green beans, soy sauce and hot sauce to taste.
  4. Serve over quinoa with more sauce on the side.

Salmon Quinoa Bowl

  1. Cook quinoa. Roast cubed squash. Squeeze lemon juice and sprinkle cumin over salmon. Bake.
  2. Heat vegetable oil in pan and add and cumin and chili. Add quinoa, chickpeas and squash, stir and fry til heated through.
  3. Add spinach and toss to mix. Remove from heat and serve into bowls
  4. Serve topped with salmon and sliced avocado



The Schedule


Breakfast: scrambled eggs + toast

Lunch: grain bowl salad

Dinner: smoked tofu fajita skillet with roasted potatoes


Breakfast: avocado toast

Lunch: spinach salad

Dinner: salmon cakes with green bean salad (beans dressed with oil, vinegar and mustard)


Breakfast: leftover salmon cakes + scrambled eggs

Lunch: grain bowl salad

Dinner: stirfry


Breakfast: avocado toast

Lunch: leftover stirfry

Dinner:  bell pepper + mushroom omelette with roasted potatoes


Breakfast: scrambled eggs + toast

Lunch: spinach salad

Dinner: salmon bowl


Meal Planning 101: 18 Ingredients for a Simple Week of Meals #Mealplan #recipes


SPUD has been delivering local and organic groceries in Vancouver and the lower mainland for the past 20 years, and now services Vancouver Island, Calgary, and Edmonton as well!

Back To Top