Five batch-freeze lunches around the world

Family of 4 Dairy-free Freeze-ready Week 3

Week 3 Meal Plan

Global Lunch Tour — American · Middle Eastern · Spanish · West African · Caribbean · Hungarian · Korean · Mediterranean · Japanese · Turkish · Indian · Vietnamese · Moroccan

Breakfasts

4

8 servings

Lunches

5

28 servings

Dinners

5

22 servings

Weekly Cost

~$254.00

CAD

grocery

Used in 2 suppers + 1 breakfast

Quick Smoked Paprika Oil — Make This First

Warm the olive oil in a small saucepan over low heat for 90 seconds — it should be warm but not smoking. Add the smoked paprika, garlic powder, and salt. Stir for 30 seconds until fragrant, then remove from heat. Pour into a small jar and let it cool uncovered. It keeps at room temperature for the week. Drizzle over the Spanish-Style Eggs instead of making the sauce from scratch, and use a spoonful to finish the Turkish Cauliflower Bowl before serving.

olive oil

80 ml

smoked paprika

2 tsp

garlic powder

1 tsp

salt

0.5 tsp

Quick · Kid-friendly

Breakfasts

4 recipes · 2 servings each · Avg ~$2.34/serving

Peanut Butter Banana Overnight Oats

Breakfast · American

Peanut Butter Banana Overnight Oats

schedule 8 hr 5 min 480 kcal

Scrambled Eggs with Everything Bagel Seasoning on Toast

Breakfast · American

Scrambled Eggs with Everything Bagel Seasoning on Toast

schedule 10 min 310 kcal

Savory Toasted Almond and Date Granola with Oat Milk

Breakfast · Middle Eastern

Savory Toasted Almond and Date Granola with Oat Milk

schedule 10 min 420 kcal

Spanish-Style Eggs with Roasted Red Pepper and Smoked Paprika

Breakfast · Spanish

Spanish-Style Eggs with Roasted Red Pepper and Smoked Paprika

schedule 10 min 310 kcal

Protein-focused · Batch Cook

Lunches

5 recipes · 6 servings each (eat 4, freeze 2) · Avg ~$5.31/serving

West African Maafe with Garlic-Sautéed Kale

Lunch · West African

West African Maafe with Garlic-Sautéed Kale

schedule 45 min 580 kcal

Caribbean Jerk Beef Bowl with Mango-Cabbage Slaw

Lunch · Caribbean

Caribbean Jerk Beef Bowl with Mango-Cabbage Slaw

schedule 45 min 565 kcal

Hungarian Paprika Pork with Egg Noodles

Lunch · Hungarian

Hungarian Paprika Pork with Egg Noodles

schedule 40 min 555 kcal

Korean Bulgogi Beef Bowl with Sesame Vegetables

Lunch · Korean

Korean Bulgogi Beef Bowl with Sesame Vegetables

schedule 45 min 560 kcal

Grilled Halloumi and Watermelon Salad

Lunch · Mediterranean

Grilled Halloumi and Watermelon Salad

schedule 20 min 310 kcal

Vegetarian · Low-carb · Light

Dinners

5 recipes · 4 servings each · Avg ~$3.93/serving

Agedashi-Style Crispy Tofu in Dashi Broth

Supper · Japanese

Agedashi-Style Crispy Tofu in Dashi Broth

schedule 37 min 215 kcal

Turkish Walnut and Roasted Cauliflower Bowl with Tahini

Supper · Turkish

Turkish Walnut and Roasted Cauliflower Bowl with Tahini

schedule 40 min 420 kcal

Indian Saag Paneer–Style Scrambled Eggs

Supper · Indian

Indian Saag Paneer–Style Scrambled Eggs

schedule 20 min 235 kcal

Vietnamese-Inspired Tempeh Lettuce Wraps with Pickled Daikon

Supper · Vietnamese

Vietnamese-Inspired Tempeh Lettuce Wraps with Pickled Daikon

schedule 30 min 310 kcal

Moroccan Chickpea and Apricot Tagine

Supper · Moroccan

Moroccan Chickpea and Apricot Tagine

schedule 1 hr 10 min 520 kcal

Weekly Cost Summary

B1

~$3.50

~$1.85 / serving

B2

~$4.00

~$1.90 / serving

B3

~$5.50

~$2.80 / serving

B4

~$5.50

~$2.80 / serving

L1

~$22.00

~$3.67 / serving

L2

~$35.50

~$5.92 / serving

L3

~$32.00

~$5.33 / serving

L4

~$36.00

~$6.00 / serving

L5

~$23.00

~$5.80 / serving

D1

~$15.00

~$3.80 / serving

D2

~$18.00

~$4.50 / serving

D3

~$11.00

~$2.80 / serving

D4

~$19.00

~$4.80 / serving

D5

~$23.00

~$3.80 / serving

Weekly total — 14 batch meals

~$254.00 CAD

~$4.38 / serving ·

58 servings total

Eat 20 · Freeze 8

Batch-cooked to eat now and freeze for later

history View Week 2 Meal Plan