A week's worth of the world, laid out in bowls and broths and one very good stew.
Week 7

Week 7 Meal Plan

Around the World, Every Meal — French · Japanese · American · Scandinavian · Moroccan · Korean · Italian · Peruvian · Thai · Middle Eastern · Mexican

Breakfasts

4

8 servings

Lunches

4

24 servings

Dinners

4

16 servings

Weekly Cost

~$215.00

CAD

grocery
Toast a batch of rice powder for the tempeh larb — it keeps well and adds that irreplaceable nutty depth to the salad all week.

Korean Bulgogi Marinade — Make This First

Combine all ingredients in a bowl and whisk until the sugar dissolves. Pour over the sliced beef ribeye, making sure every piece is coated. Cover and refrigerate for at least 4 hours, or up to 24 hours — the pear enzymes tenderize the meat quickly, so do not go beyond 24 hours or the texture turns mushy. On cook day, pull the beef straight from the marinade into a screaming-hot dry pan or cast iron. Do not shake off excess — it caramelizes and becomes the sauce.

soy sauce

4 tbsp

sesame oil

2 tbsp

Asian pear, grated

1 whole

garlic, minced

6 cloves

fresh ginger, grated

1 tbsp

brown sugar

2 tbsp

black pepper

1 tsp

Quick · Kid-friendly

Breakfasts

4 recipes · 2 servings each · Avg ~$2.50/serving

Soft Scrambled Eggs with Toasted Walnuts and Oat Milk Béchamel Toast B1
Breakfast · French

Soft Scrambled Eggs with Toasted Walnuts and Oat Milk Béchamel Toast

schedule 15 min 420 kcal
Japanese Tamago-Style Rolled Omelette with Sesame Seeds B2
Breakfast · Japanese

Japanese Tamago-Style Rolled Omelette with Sesame Seeds

schedule 15 min 160 kcal
Almond Butter and Oat Milk Overnight Oats with Crushed Almonds B3
Breakfast · American

Almond Butter and Oat Milk Overnight Oats with Crushed Almonds

schedule 8 hr 5 min 430 kcal
Nut and Seed Granola Bowls with Warm Oat Milk B4
Breakfast · Scandinavian

Nut and Seed Granola Bowls with Warm Oat Milk

schedule 12 min 420 kcal
Protein-focused · Batch Cook

Lunches

4 recipes · 6 servings each (eat 4, freeze 2) · Avg ~$5.40/serving

Moroccan Chicken and Chickpea Stew over Bulgur L1
Lunch · Moroccan

Moroccan Chicken and Chickpea Stew over Bulgur

schedule 1 hr 20 min 520 kcal
Korean Beef Bulgogi Bowl with Brown Rice and Pickled Cucumber L2
Lunch · Korean

Korean Beef Bulgogi Bowl with Brown Rice and Pickled Cucumber

schedule 4 hr 30 min 545 kcal
Italian Pork Ragù with Couscous L3
Lunch · Italian

Italian Pork Ragù with Couscous

schedule 1 hr 0 min 545 kcal
Peruvian Veal Stew with Potatoes and Aji Amarillo L4
Lunch · Peruvian

Peruvian Veal Stew with Potatoes and Aji Amarillo

schedule 1 hr 50 min 420 kcal
Vegetarian · Low-carb · Light

Dinners

4 recipes · 4 servings each · Avg ~$4.08/serving

Agedashi-Style Crispy Tofu in Dashi Broth with Shredded Cabbage D1
Supper · Japanese

Agedashi-Style Crispy Tofu in Dashi Broth with Shredded Cabbage

schedule 20 min 210 kcal
Tempeh Larb Salad with Toasted Rice Powder and Fresh Herbs D2
Supper · Thai

Tempeh Larb Salad with Toasted Rice Powder and Fresh Herbs

schedule 25 min 310 kcal
Middle Eastern Spiced Egg and Roasted Cauliflower Bowl D3
Supper · Middle Eastern

Middle Eastern Spiced Egg and Roasted Cauliflower Bowl

schedule 35 min 390 kcal
Mexican Walnut and Black Bean Taco Bowl with Cauliflower Rice D4
Supper · Mexican

Mexican Walnut and Black Bean Taco Bowl with Cauliflower Rice

schedule 22 min 490 kcal

Weekly Cost Summary

B1

~$6.50

~$3.20 / serving

B2

~$2.50

~$1.20 / serving

B3

~$5.50

~$2.80 / serving

B4

~$5.50

~$2.80 / serving

L1

~$29.00

~$4.80 / serving

L2

~$41.00

~$6.80 / serving

L3

~$25.00

~$4.20 / serving

L4

~$35.00

~$5.80 / serving

D1

~$13.00

~$3.20 / serving

D2

~$19.00

~$4.80 / serving

D3

~$15.00

~$3.80 / serving

D4

~$18.00

~$4.50 / serving

Weekly total — 12 batch meals

~$215.00 CAD

~$4.47 / serving ·

48 servings total

Eat 16 · Freeze 8

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