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Day 4 Of Tasty's 7-Day Make-Ahead Meal Plan

You're more than halfway through the week!

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It's day four of Tasty's Make-Ahead Meal Plan.

You've made it more than halfway through the week — imagine all that time and money you've already saved! This morning you'll finish up the rest of those veggie egg cups you prepped. Lunch is a roasted chickpea pita sandwich. Dinner is a hearty grain salad. And for a snack, apples with a creamy peanut butter yogurt dip.

DAY FOUR RECIPES: Find complete instructions below. For a printable doc with the entire week's recipes, click here.

Let's get cooking!

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Jenny Chang/BuzzFeed
Jenny Chang/BuzzFeed

Simply grab the rest of the veggie egg cups you meal prepped and you're good to go.

Didn't make 'em? Get the recipe here.

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Jenny Chang/BuzzFeed
Jenny Chang/BuzzFeed

Just fill a pita with crispy chickpeas, sliced tomato, spinach, cucumber, and red onion. To hold it together, wrap it in a piece of parchment or aluminum foil. Any extra yogurt dip can be served on the side.

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Chickpea Gyro

Taylor Miller/BuzzFeed

Ingredients:

¼ cup Greek yogurt

Half a cucumber, divided

Pinch of salt

1 pita

¼ cup crispy spiced chickpeas (meal prepped, see recipe)

3 slices of roma tomato

½ cup spinach

2 tablespoons chopped red onion

Preparation:

1. Grate half of the cucumber on a box grater and fold into Greek yogurt. Season with salt and spread over one side of pita.

2. Top pita, in a vertical line down the center, with chickpeas, tomato, spinach, red onion, and the remaining cucumber slices. Roll into a tight cigar shape and wrap in parchment paper to hold it together.

3. Enjoy!

Note: At this point you should have about a quarter of a red onion left. Don't throw it out quite yet — we're gonna use it later in the week.

Jenny Chang/BuzzFeed

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Jenny Chang/BuzzFeed

This hearty salad is bulked up with brown rice and sweet potatoes, then topped with a soft egg.

Grain Salad With Roasted Chickpeas

Taylor Miller/BuzzFeed

Ingredients:

1 large egg

¼ cup diced sweet potato (⅓ of a sweet potato)

2 teaspoons olive oil, divided

½ teaspoon kosher salt, divided

½ teaspoon ground black pepper

2 cups spinach

½ cup cooked brown rice, warmed (meal prepped, see recipe)

¼ cup crispy spiced chickpeas (meal prepped, see recipe)

1 teaspoon balsamic vinegar

Preparation:

1. Bring a small pot of water to a boil and add egg. Boil for six minutes and immediately transfer to an ice bath. Peel, and set aside.

2. Toss sweet potatoes with 1 teaspoon olive oil, ¼ teaspoon salt, and ¼ teaspoon pepper in a microwave-safe bowl and microwave until tender, about 2 minutes.

3. Combine balsamic vinegar with remaining olive oil, salt, and pepper in a small bowl. In a separate bow, combine spinach, brown rice, and chickpeas. Add dressing and toss to coat. Top with soft egg.

4. Enjoy!

Note: Make sure to save the last little chunk of sweet potato. You'll use it later in the week.

*Vegan/Vegetarian Substitution: Omit the egg and increase the amount of chickpeas to 1 cup.

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Jenny Chang/BuzzFeed
Jenny Chang/BuzzFeed

For a sweet, protein-packed dip, just mix together Greek yogurt, peanut butter, and honey.

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Apples With Peanut Butter Yogurt Dip

Taylor Miller/BuzzFeed

Ingredients:

½ cup Greek yogurt

1 tablespoon smooth peanut butter

1 teaspoon honey, plus more

Pinch of ground cinnamon

Half an apple, sliced

Preparation:

1. In a bowl, add the Greek yogurt, peanut butter, and honey, and stir to combine.

2. Top with additional honey and cinnamon.

3. Serve with apple slices.

4. Enjoy!

*Vegan/Vegetarian Substitution: Omit the Greek yogurt and increase peanut butter to 2 tablespoons.

You did it! You're more than halfway through the week.

Fox

Ready for day five? Click here to get the recipes.

Jenny Chang/BuzzFeed

* Note: These recipes are part of a week-long budget meal plan that includes meal prepping several items in advance — like cooking grains or roasting veggies. That way, you spend less time cooking and more time eating during the week. Vegan and vegetarian substitutions are not included in the shopping list.

JUMP TO:
Overview | Prep Day | Day One | Day Two | Day Three | Day Four | Day Five | Day Six | Day Seven

EXTRAS:
Grocery List | Calendar | Printable Recipes | Money-Saving Tips | Things To Know

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Need easy dinner ideas?

These meals will make your weeknights way simpler. (And tastier!)

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