A spread of bowls and plates that traces a path from the Andes to the Middle East, each one carrying its own quiet confidence.
Week 5

Week 5 Meal Plan

Around the World, One Plate at a Time — American · Australian · Japanese · Bolivian · Chilean · Peruvian · Argentine · Vietnamese · Middle Eastern · North African · Turkish

Breakfasts

4

8 servings

Lunches

4

26 servings

Dinners

4

16 servings

Weekly Cost

~$210.00

CAD

grocery
Get the peanut sauce ready first. it anchors the Vietnamese lettuce cups and doubles as a dipping sauce wherever the week calls for something rich and nutty.

Spiced Tomato Base — Make This First

Warm olive oil in a wide saucepan over medium heat. Add onions and cook, stirring occasionally, for 8 minutes until soft and lightly golden. Add garlic, smoked paprika, and cumin. Stir for 1 minute until fragrant. Pour in crushed tomatoes, add salt, and simmer uncovered for 12 minutes until the sauce thickens slightly. Taste and adjust salt. Cool completely, then divide into two equal containers. Refrigerate for up to 4 days or freeze one portion. Use one portion as the base for the Egg and Spinach Shakshuka — add spinach and crack eggs directly into it. Reserve the second portion for any quick weeknight use.

crushed canned tomatoes

800 g

yellow onions, finely diced

2 medium

garlic, minced

4 cloves

smoked paprika

2 tsp

ground cumin

1 tsp

olive oil

2 tbsp

salt

1 tsp

Quick · Kid-friendly

Breakfasts

4 recipes · 2 servings each · Avg ~$2.23/serving

Soft Scrambled Eggs with Oat Milk and Chives B1
Breakfast · American

Soft Scrambled Eggs with Oat Milk and Chives

schedule 10 min 280 kcal
Almond Butter Banana Wraps with Hemp Seeds B2
Breakfast · American

Almond Butter Banana Wraps with Hemp Seeds

schedule 5 min 420 kcal
Toasted Seed Granola Bowls with Oat Milk B3
Breakfast · Australian

Toasted Seed Granola Bowls with Oat Milk

schedule 5 min 390 kcal
Japanese Tamagoyaki with Sesame Seeds B4
Breakfast · Japanese

Japanese Tamagoyaki with Sesame Seeds

schedule 12 min 145 kcal
Protein-focused · Batch Cook

Lunches

4 recipes · 6 servings each (eat 4, freeze 2) · Avg ~$4.78/serving

Bolivian Sopa de Maní: Peanut and Pork Soup With Real Weeknight Depth L1
Lunch · Bolivian

Bolivian Sopa de Maní: Peanut and Pork Soup With Real Weeknight Depth

schedule 1 hr 30 min 480 kcal
Chilean Picadillo: Ground Beef Hash That Freezes Beautifully in Batches L2
Lunch · Chilean

Chilean Picadillo: Ground Beef Hash That Freezes Beautifully in Batches

schedule 40 min 390 kcal
Peruvian Aji Amarillo Chicken Stew Built for the Freezer L3
Lunch · Peruvian

Peruvian Aji Amarillo Chicken Stew Built for the Freezer

schedule 1 hr 15 min 520 kcal
Argentine Veal Stew with Paprika and Potatoes L4
Lunch · Argentine

Argentine Veal Stew with Paprika and Potatoes

schedule 1 hr 50 min 430 kcal
Vegetarian · Low-carb · Light

Dinners

4 recipes · 4 servings each · Avg ~$4.25/serving

Crispy Tofu Lettuce Cups with Peanut Sauce D1
Supper · Vietnamese

Crispy Tofu Lettuce Cups with Peanut Sauce

schedule 55 min 295 kcal
Tempeh and Roasted Cauliflower Bowl with Tahini D2
Supper · Middle Eastern

Tempeh and Roasted Cauliflower Bowl with Tahini

schedule 35 min 415 kcal
Egg and Spinach Shakshuka with Soy Cream D3
Supper · North African

Egg and Spinach Shakshuka with Soy Cream

schedule 25 min 265 kcal
Walnut and Roasted Red Pepper Salad with Feta-Style Topping D4
Supper · Turkish

Walnut and Roasted Red Pepper Salad with Feta-Style Topping

schedule 20 min 370 kcal

Weekly Cost Summary

B1

~$4.00

~$2.10 / serving

B2

~$5.50

~$2.80 / serving

B3

~$5.50

~$2.80 / serving

B4

~$2.50

~$1.20 / serving

L1

~$29.00

~$4.80 / serving

L2

~$23.00

~$3.80 / serving

L3

~$38.00

~$4.75 / serving

L4

~$35.00

~$5.80 / serving

D1

~$17.00

~$4.20 / serving

D2

~$19.00

~$4.80 / serving

D3

~$13.00

~$3.20 / serving

D4

~$19.00

~$4.80 / serving

Weekly total — 12 batch meals

~$210.00 CAD

~$4.20 / serving ·

50 servings total

Eat 18 · Freeze 8

history View Week 4 Meal Plan