3-Day Vegetarian Meal Prep Plan (for 1, moderate cooking)

Instructions

1. 1

   Batch cook (about 90 minutes) — this is our weekend hustle, darling:

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   Preheat oven 425°F (220°C). Drain and pat tofu dry; press briefly if you can. Cube tofu, toss with 1 tbsp olive oil, 1 tsp soy sauce, 1/2 tsp smoked paprika, salt and pepper. Spread on a baking sheet and roast 20–25 minutes until edges are golden.

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   Rinse 1 cup quinoa and 1 cup brown rice. Cook quinoa with 2 cups water (15 min simmer), cook rice per package (usually 40 min) — both can be made on stove or rice cooker. Cool slightly.

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   Roast a tray of chickpeas and vegetables: drain chickpeas, toss with 1 tbsp olive oil, 1/2 tsp cumin, 1/2 tsp smoked paprika, salt. On same or separate sheet, chop carrots, red pepper, red onion, toss with olive oil and oregano. Roast 20–25 minutes.

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   Make a simple tomato-tahini dressing: whisk 2 tbsp tahini, 1/4 cup water, 1 tbsp tomato paste, juice of 1/2 lemon, salt, pepper, and a little maple syrup or honey to taste. Thin with water if needed.

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   Cook eggs (soft-boiled or hard to your taste) — 6–8 minutes for jammy, 10–12 for hard.

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   Assemble breakfasts (overnight oats): in three jars, combine 1/2 cup oats, 2 tbsp chia, 2/3 cup milk, 2 tbsp yogurt, 1 tbsp honey/maple, sliced banana or berries. Refrigerate overnight.

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   Day-by-day meal plan and quick assembly:

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   Day 1:

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    Breakfast: Overnight oats jar + a handful of berries.

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    Lunch: Grain bowl — 1/2 cup quinoa, roasted chickpeas (1/2 cup), spinach, cherry tomatoes, 1/4 avocado, drizzle of dressing. Sprinkle walnuts.

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    Dinner: Stir-fry with roasted tofu — sauté a big handful spinach, sliced red pepper and garlic in 1 tbsp olive oil, add roasted tofu, 1 tbsp soy sauce, serve over brown rice.

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    Day 2:

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    Breakfast: Overnight oats jar + sliced banana.

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    Lunch: Mediterranean salad — mixed greens, cucumber, tomatoes, roasted veggies, 2 tbsp feta, quinoa, lemon-olive oil dressing, pita or flatbread on the side.

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    Dinner: Chickpea tomato skillet — sauté garlic and onion, add roasted chickpeas, 1/2 cup crushed tomatoes, smoked paprika, simmer 10 min; fold in spinach until wilted. Serve with rice or flatbread and a soft-boiled egg.

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    Day 3:

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    Breakfast: Overnight oats jar + berries or a drizzle of nut butter.

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    Lunch: Wrap — warmed flatbread with spinach, roasted tofu, roasted veggies, cucumber slices, a spoonful of tahini dressing. Serve with carrot sticks.

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    Dinner: Warm grain bowl — brown rice, roasted tofu, avocado, cherry tomatoes, a spoon of yogurt or tahini dressing, sprinkle of nuts and lemon zest.

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    Storage & reheating tips — be gentle:

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    Keep dressings separate until serving to avoid soggy greens.

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    Store portions in airtight containers: grains and proteins together; greens and avocado separate when possible.

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    Reheat rice/quinoa with a splash of water in microwave covered for 60–90 seconds. Re-crisp tofu briefly in a hot oven or skillet.

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    Quick swaps & notes from Grandma:

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    Vegan? Use plant yogurt and skip feta; use maple instead of honey.

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    Short on time? Buy pre-cooked grains and canned roasted chickpeas.

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    Want more flavor? Add a spoon of chili paste to the tofu or a sprinkle of lemon zest on bowls — it wakes everything up.