A Simple Meal Plan: Oats, Grain Bowls, Salmon or Tofu

I don’t

I don’t have your meal plan on file, so I can’t tell you tomorrow’s meals yet.

To build

To build a simple plan, tell me: how many people, any diet limits or allergies, what’s already in your fridge or pantry, and roughly how much time you have to cook.

½ cup

½ cup (40 g) rolled oats

1 cup

1 cup (240 ml) water or milk

1 banana,

1 banana, sliced

1 tbsp

1 tbsp peanut butter

Lunch

Pinch of salt Cook oats 5 minutes until creamy; top with banana and peanut butter. Lunch Chicken (or chickpea) grain bowl

1 cup

1 cup cooked rice or quinoa

4 oz

4 oz (115 g) cooked chicken breast, or ¾ cup chickpeas

1 cup

1 cup mixed salad greens or cucumber and tomato

Dinner

1 tbsp olive oil + lemon juice, salt, pepper Warm the grain and protein; toss veg with dressing; assemble in one bowl. Dinner Pan-seared salmon (or tofu) with veg and potatoes

5 oz

5 oz (140 g) salmon fillet, or firm tofu

1 medium

1 medium potato, cubed

1-2 cups

1-2 cups broccoli or green beans