Week 4 Meal Plan
Around-the-World Proteins — Colombian · Japanese · American · Turkish · Cuban · Mexican (Yucatecan) · Persian · French · Middle Eastern · Korean · Levantine
Breakfasts
4
14 servings
Lunches
4
24 servings
Dinners
4
16 servings
Weekly Cost
~$218.50
CAD
Gochugaru-Cumin Spice Paste — Make This First
Combine gochugaru, cumin, garlic, and salt in a small bowl. Stir in olive oil until a loose paste forms. Use 2 tbsp as the broth base for the Korean Sundubu supper, and rub the remainder over the tempeh slices before searing for the Cauliflower and Tempeh Bowl. Store any leftover paste in a sealed jar in the fridge for up to five days.
gochugaru (Korean red pepper flakes)
3 tbsp
ground cumin
1 tbsp
garlic, minced
4 cloves
olive oil
2 tbsp
fine sea salt
1 tsp
Breakfasts
4 recipes · 8 servings each · Avg ~$1.92/serving
B1
Colombian Arepas de Choclo with a Savory Cheese Core
B2
Japanese Tamagoyaki with Oat Milk and Toasted Sesame
B3
Almond Butter and Banana Overnight Oats
B4
Turkish Menemen with Olive Oil and Cumin
Lunches
4 recipes · 6 servings each (eat 4, freeze 2) · Avg ~$5.56/serving
L1
Cuban Ropa Vieja
L2
Mexican Cochinita Pibil
L3
Persian Joojeh Kebab (Dairy-Free)
L4
French Blanquette de Veau
Dinners
4 recipes · 4 servings each · Avg ~$3.65/serving
D1
Agedashi-Style Crispy Tofu in Dashi-Spiced Broth
D2
Spiced Cauliflower and Tempeh Bowl with Zhug
D3
Korean Sundubu-Style Soft Tofu with Gochugaru and Egg
D4
Walnut and Roasted Red Pepper Lettuce Cups with Pomegranate Molasses
Weekly Cost Summary
B1
~$15.00
~$1.85 / serving
B2
~$3.50
~$1.85 / serving
B3
~$4.00
~$2.10 / serving
B4
~$4.00
~$2.10 / serving
L1
~$32.00
~$5.33 / serving
L2
~$26.00
~$4.33 / serving
L3
~$30.50
~$5.08 / serving
L4
~$45.00
~$7.50 / serving
D1
~$11.00
~$2.80 / serving
D2
~$19.00
~$4.80 / serving
D3
~$13.00
~$3.20 / serving
D4
~$15.00
~$3.80 / serving
Weekly total — 12 batch meals
~$218.50 CAD
~$4.05 / serving ·
54 servings total
Eat 16 · Freeze 8
Batch-cooked to eat now and freeze for later