Simplify Your Meal Planning

Ingredients

• 1 cup quinoa, rinsed
• 2 cups vegetable broth
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 1/2 cup kalamata olives, pitted
• 1/2 cup crumbled feta cheese
• 1/4 cup fresh parsley, chopped
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions

1. In a medium saucepan, bring vegetable broth to a boil. Add quinoa, reduce heat to low, cover, and simmer for 15 minutes until liquid is absorbed.
2. Fluff quinoa with a fork and let cool slightly.
3. In a large bowl, combine cucumber, tomatoes, red onion, olives, and parsley.
4. In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper.
5. Divide quinoa between two bowls. Top with vegetable mixture and crumbled feta.
6. Drizzle with dressing and serve immediately, or refrigerate for up to 3 days.

Nutrition Information (per serving)

• Calories: 420
• Protein: 15g
• Carbohydrates: 55g
• Fiber: 8g
• Fat: 16g

Meal Prep Tips

This bowl stores well in the refrigerator for up to 3 days. Keep the dressing separate until ready to eat to maintain crispness. You can also add grilled chicken or chickpeas for extra protein.

The Sunday Prep Method

Spending just 2-3 hours on Sunday can set you up for a week of healthy, stress-free meals. Here's how to maximize your efficiency:

Step-by-Step Guide

1. Plan Your Menu: Before shopping, plan all meals for the week including breakfast, lunch, dinner, and snacks.
2. Create a Master Shopping List: Organize your list by grocery store sections to save time shopping.
3. Prep in Stages: Start with items that take longest to cook (grains, roasted vegetables, proteins).
4. Use Multi-Tasking: While grains are cooking, chop vegetables. While vegetables roast, prepare proteins.
5. Portion Immediately: Divide meals into individual containers as soon as they cool to proper temperatures.

Efficiency Tips

• Invest in Quality Containers: Glass containers with dividers keep foods separate and fresh longer.
• Label Everything: Use masking tape and a marker to label containers with contents and date prepared.
• Cook Once, Eat Twice: Make double batches of versatile ingredients like grilled chicken, quinoa, or roasted vegetables.
• Utilize Your Freezer: Freeze portions of soups, stews, and casseroles for future quick meals.
• Clean as You Go: Wash utensils and cutting boards while other items are cooking to minimize cleanup time.

Time-Saving Kitchen Tools

• Food processor for quick chopping
• Instant Pot or pressure cooker for fast cooking
• Sheet pans for roasting multiple items at once
• Sharp knives that make prep work faster and safer
• Measuring cups and spoons within easy reach

Weekly Prep Checklist

• ✅ Wash and chop all vegetables
• ✅ Cook grains and legumes
• ✅ Prepare proteins
• ✅ Make salad dressings and sauces
• ✅ Portion snacks
• ✅ Assemble ready-to-eat meals

Introduction

At Meal Planner Buddy, we are committed to protecting your privacy and ensuring the security of your personal information. This Privacy Policy explains how we collect, use, and safeguard your information when you visit our website.

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We collect minimal information to provide you with the best possible experience:

• Non-Personal Information: We may collect non-personal information such as browser type, device information, and browsing patterns to improve our website.
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• Provide and improve our services
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Last updated: October 2023

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Nutritional Information Disclaimer

The nutritional information provided on this website is for educational purposes only and should not be considered medical advice. While we strive to provide accurate nutritional information, these figures should be considered estimates. Actual nutritional content may vary based on specific ingredients used and portion sizes.

Food Safety Disclaimer

Users are responsible for following proper food safety guidelines when preparing and storing meals. Always cook foods to recommended internal temperatures and follow safe food handling practices.

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Last updated: October 2023