Colourful spread of weekly meal prep bowls and ingredients
Family of 4 Dairy-free Costco-focused No Legumes Version 3

Weekly Meal Plan

4 Breakfasts · 4 Lunches (batch + freeze) · 4 Dinners · Bold global flavours · Low-carb dinners

Breakfasts

4

Quick · 5–15 min

Lunches

4

Batch · 6 servings · Freeze 2

Dinners

4

Vegetarian · Low-carb

Weekly Cost

~$167

CAD · ~$41.75 / person

grocery
Make Once · Use Across 3 Recipes

Maghreb Spice Blend — Make This First

Mix all ingredients and store in a sealed jar. Used in L1 (Mediterranean Chicken), L3 (Wagyu Couscous), and D3 (Cauliflower Bowl).

Ground Cumin

2 tbsp

Ground Coriander

2 tbsp

Smoked Paprika

1 tbsp

Cinnamon

1 tsp

Turmeric

1 tsp

Black Pepper

1 tsp

Cayenne

½ tsp (opt.)

Quick · Kid-friendly

Breakfasts

4 recipes · 4 servings each · 5–15 min hands-on · Avg ~$0.63/serving

Golden banana oat pancakes with berries B1
American Comfort

Banana Oat Pancakes

schedule 15 min 285 kcal
Tropical mango coconut overnight oats in mason jars B2 Prep Night Before
Caribbean-inspired

Mango Coconut Overnight Oats

schedule 5 min 340 kcal
Golden cinnamon vanilla French toast with fresh fruit B3 Freeze-ready
French-inspired

Cinnamon Vanilla French Toast

schedule 15 min 310 kcal
Korean bibimbap-style egg and veggie rice bowl B4 Uses L2 Rice
Korean-inspired

Korean Egg & Veggie Rice Bowls

schedule 15 min 295 kcal
Protein-focused · Batch Cook

Lunches

4 recipes · 6 servings each (eat 4, freeze 2) · Fillet cuts · Avg ~$5.14/serving

Mediterranean chicken fillet with kamut grain bowl and roasted vegetables L1 Soak overnight
Mediterranean

Chicken Fillet & Kamut Bowl

schedule 1 hr 15 min 490 kcal
Korean gochujang glazed chicken strips on brown rice L2 Save rice for B4
Korean

Gochujang Chicken Fillet Bowl

schedule 55 min 515 kcal
Moroccan wagyu beef strips on roasted pepper couscous L3 Wagyu
North African

Wagyu Beef & Roasted Pepper Couscous

schedule 40 min 570 kcal
Thai-style pork tenderloin strips with jasmine rice and herbs L4
Thai

Thai Pork Tenderloin Fillet Bowl

schedule 40 min 490 kcal
Vegetarian · Low-carb · Light

Dinners

4 recipes · 4 servings each · Avg ~$2.96/serving

Greek salad with soft-boiled eggs and toasted pumpkin seeds D1
Greek

Greek Salad with Soft-Boiled Eggs & Seeds

schedule 20 min 375 kcal
Vietnamese tofu and vegetable lettuce wraps with dipping sauce D2
Vietnamese-inspired

Tofu & Vegetable Lettuce Wraps

schedule 25 min 240 kcal
Roasted cauliflower with crispy harissa tempeh bowl D3 Maghreb Mix
North African

Roasted Cauliflower & Harissa Tempeh Bowl

schedule 35 min 370 kcal
Zucchini noodles with walnut-basil pesto and cherry tomatoes D4
Italian / Low-carb

Zucchini Noodles with Walnut-Basil Pesto

schedule 20 min 310 kcal

Weekly Cost Summary

Breakfasts (16 servings)

~$10.05

~$0.63 / serving

Lunches (24 servings)

~$123.40

~$5.14 / serving

Dinners (16 servings)

~$47.40

~$2.96 / serving

Total weekly shop (wagyu-sirloin blend)

~$167 CAD

~$41.75 per person · Includes 8 frozen bonus portions

Full wagyu (L3)

~$181 CAD

~$45.25 per person

Pantry staples (olive oil, spices, soy sauce) estimated as on-hand. First-time pantry setup: add ~$40–$60 CAD.