Overview
Breakfast
Almond Overnight Oats With Fruits And Cocoa Nibs (6 servings)
Lunch
Rapini Stir-Fry (6 servings)
Cooked Brown Rice (6 servings)
Dinner
Yellow Split Pea Dal With Spinach (6 servings)
Snack
Blondie Bar (6 servings)
Orange (6 servings) Nutrition
Note: this meal plan is a one-person plan and is based on a 2000-Calorie diet. We purposefully target the plan under 2000 Cal so that you can still enjoy a (small) free muffin in the office, or grab a latte with your friends. We also suggest 6 servings for each meal, so you can enjoy your local eateries occasionally, or finish leftovers. We will be soon offering flexible personalized plan – so stay tuned. We are run by a very small team. If you like what we do, follow us @mealvana on Instagram or Facebook. If you would like to give us feedback, we’d love to hear from you. Click here to Contact us directly.
Shinometer (what is shinometer)
Nutrition Label
Shopping List
Vegetables and Vegetable Products Nut and Seed Products 2 bunches rapini (100% usage) 4 ounces almond butter (85% usage) 2 (10 oz) packages frozen spinach (75% usage) 3 ounces chia seeds (85% usage) 12 ounces shiitake mushrooms (100% usage) 3 ounces flaxseeds (73% usage) 2 large red onions (80% usage) 1 ounce roasted sesame seeds (48% usage) 1 ounce jalapeño pepper (99% usage) 1 head garlic (68% usage) 1 ounce fresh ginger (32% usage) Pantry 1 ounce cilantro (21% usage) 2 cartons vegetable broth (56% usage) 2 (14.5 oz) cans canned diced tomatoes (75% usage) canola oil Fruits and Fruit Juices nutritional yeast 6 oranges, 2-7/8" in diameter (100% usage) salt 3 medium bananas, 7" to 7-7/8" long (100% usage) vanilla extract 7 ounces raspberries (93% usage) baking powder 6 ounces pitted dates (85% usage) ground coriander 3 ounces dates (83% usage) ground turmeric 1 lemon (48% usage) bay leaves black pepper
Dairy Alternative 5 cups almond milk (90% usage) Spices and Herbs ground cumin
Legumes and Legume Products 2 (1 lb) blocks extra-firm tofu (75% usage) Sauce and Condiments 1 pound yellow split peas (97% usage) teriyaki sauce 1 (15.5 oz) can canned chickpeas (100% usage) miso paste 5 ounces creamy peanut butter (91% usage)
Others Cereal Grains and Pasta vegetable oil 10 ounces brown rice (98% usage) 3 ounces organic cacao nibs (82% usage) 9 ounces old-fashioned rolled oats (96% usage) Mise en place
“Mise en place” is a French culinary phrase which means "everything in its place". We suggest doing the following prepping work ahead of time and we grouped same vegetable preparation steps together so you can work in batch and save time.
Almond Overnight Oats With Fruits And Cocoa Nibs 6 pitted dates, minced, about 144 grams
Yellow Split Pea Dal With Spinach 2 jalapeño peppers, stemmed, seeded, and chopped, about 28 grams Rapini Stir-Fry 6 cloves garlic, minced, about 18 grams
Yellow Split Pea Dal With Spinach 3 cloves garlic, minced, about 9 grams
Yellow Split Pea Dal With Spinach 1 1/2 tablespoons grated fresh ginger, about 9 grams Rapini Stir-Fry 12 ounces shiitake mushrooms, trimmed, torn into pieces, about 340 grams Yellow Split Pea Dal With Spinach 1 1/2 (10 oz) packages frozen spinach, allow it to thaw before use, about 426 grams Almond Overnight Oats With Fruits And Cocoa Nibs 6 tablespoons flaxseeds, grounded, about 62 grams Yellow Split Pea Dal With Spinach 6 tablespoons chopped cilantro, about 6 grams
Yellow Split Pea Dal With Spinach 1 1/2 cups chopped red onions, about 240 grams
Rapini Stir-Fry 1 1/2 pounds rapini, cut into short sections, about 680 grams Yellow Split Pea Dal With Spinach 2 1/4 cups yellow split peas, soaked overnight and drained, about 441 grams Rapini Stir-Fry 1 1/2 (1 lb) blocks extra-firm tofu, pressed to get rid of extra water, cubed, about 682 grams
Prepping Guide
Almond Overnight Oats With Fruits And Cocoa Nibs Yellow Split Pea Dal With Spinach (6 servings) (6 servings)
To prepare ahead: 1 1/2 tablespoons vegetable oil 3 cups old-fashioned rolled oats 6 pitted dates, minced 1 1/2 cups chopped red onions 6 tablespoons chia seeds 6 tablespoons flaxseeds, grounded 2 jalapeño peppers, stemmed, seeded, and chopped 1 1/2 tablespoons grated fresh ginger 4 1/2 cups almond milk 3 cloves garlic, minced
Toppings: 1/2 tablespoon miso paste 3 medium bananas, sliced 1/2 tablespoon ground cumin 3/4 teaspoon ground 1 1/2 cups raspberries coriander 6 tablespoons almond butter 3/8 teaspoon ground turmeric 6 tablespoons organic cacao nibs 4 1/2 cups vegetable broth View directions 2 1/4 cups yellow split peas, soaked overnight and drained 2 bay leaves Rapini Stir-Fry (6 servings) 1 1/2 (14.5 oz) cans canned diced tomatoes 1 1/2 (10 oz) packages frozen spinach, allow it to thaw To bake tofu: before use 1 1/2 (1 lb) blocks extra-firm tofu, pressed to get rid of 3 tablespoons nutritional yeast, optional, recommended if extra water, cubed you follow strict vegan diet 1 1/2 tablespoons canola oil 1 1/2 tablespoons fresh lemon juice 1 1/2 tablespoons ground cumin 3/4 teaspoon salt black pepper, to taste
To steam rapini: 6 tablespoons chopped cilantro 6 cups water 1 1/2 pounds rapini, cut into short sections View directions
To bring it together: Blondie Bar 1 1/2 tablespoons canola oil (6 servings)
12 ounces shiitake mushrooms, trimmed, torn into pieces 1/2 cup water 6 cloves garlic, minced 2 1/2 ounces dates, about 10 dates 3 tablespoons teriyaki sauce 1 1/2 tablespoons ground cumin 1 (15.5 oz) can canned chickpeas, drained and rinsed 3/4 teaspoon salt 1/2 cup creamy peanut butter 1 teaspoon vanilla extract 1 1/2 tablespoons roasted sesame seeds 1/2 teaspoon baking powder black pepper, to taste 1 tablespoon organic cacao nibs View directions View directions Cooked Brown Rice (6 servings)
1 1/2 cups brown rice
In a 3-qt pot or a saucepan, combine the 2.5 cups water and rice. Bring the pot to a boil over medium heat. Set the stovetop to low heat and allow it to simmer for 25 minutes covered or until the rice is tender.