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Day 1 Of Tasty's 7-Day Make-Ahead Meal Plan

Let's do it!

Jenny Chang/BuzzFeed

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

You finished prep yesterday, so the hard part is over. Today's breakfast is those veggie egg cups you prepped yesterday. Lunch is a chicken burrito bowl loaded with pico de gallo, shredded chicken, and avocado. Dinner is a protein-packed, one-pot vegetarian soup. And for a snack: crispy chickpeas. You'll also get some overnight oats soaking for tomorrow's breakfast.

DAY ONE 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

Just grab three of the veggie egg cups you meal prepped yesterday and you're good to go.

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

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Jenny Chang/BuzzFeed
Jenny Chang/BuzzFeed

In the morning, just grab the brown rice, pico de gallo, and shredded chicken you prepped yesterday and pack it up with some avocado, fresh cilantro, and a lime wedge — no ~actual~ cooking required.

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Chicken Burrito Bowl

Taylor Miller/BuzzFeed

Ingredients:

¾ cup cooked brown rice (meal prepped, see recipe)

¼ cup pico de gallo (meal prepped, see recipe)

¼ of an an avocado, sliced

½ cup shredded rotisserie chicken

1 tablespoon chopped cilantro

1 lime wedge

Preparation:

1. Place brown rice, pico de gallo, avocado, and shredded chicken in a bowl. Garnish with chopped cilantro and serve with a lime wedge.

2. Enjoy!

Note: Make sure to save the rest of the avocado. You'll use it later in the week.

*Vegan/Vegetarian Substitution: Omit the shredded chicken and substitute with ¼ cup black beans.

Jenny Chang/BuzzFeed

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Jenny Chang/BuzzFeed

And for dinner? An easy, protein-packed vegetarian soup. You'll blend half of it, which will give it an extra hearty, filling texture. Feel free to add some diced avocado on top — just sayin'.

Black Bean Vegetarian Soup

Taylor Miller/BuzzFeed

Recipe yield: 3 cups

Ingredients:

2 teaspoons olive oil

Half a yellow onion, diced

2 cloves of garlic, minced

1 teaspoon chili powder

2 cups canned black beans, drained

1 cup canned tomatoes with juice

3 cups water

1 teaspoon kosher salt

½ teaspoon ground black pepper

For garnish:

2 tablespoons chopped cilantro

2 tablespoons diced red onion

1 lime wedge

Preparation:

1. Heat olive oil in a large pot over medium heat. Add onion, garlic, and chili powder and cook until fragrant, about 3 minutes.

2. Add black beans, tomatoes, water, salt, and pepper and let simmer for about 25 minutes.

3. Purée half of the soup by using either an immersion blender or transferring it to a blender and adding it back to the soup.

3. Top 1 ½ cups of the soup with cilantro, red onion, and lime wedge. Store the remaining soup in the fridge.

Note: Make sure to save the rest of the yellow and red onion along with the canned black beans and tomatoes. You'll use them all up later in the week.

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Jenny Chang/BuzzFeed
Jenny Chang/BuzzFeed

Remember those chickpeas you roasted yesterday? They'll make the perfect snack. Just grab half a cup of them and get snackin'!

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

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Jenny Chang/BuzzFeed

And before you go to sleep — let's get some overnight oats soaking so breakfast is basically done in the morning.

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Apple Cinnamon Overnight Oats Prep

Taylor Miller/BuzzFeed

Ingredients:

½ cup rolled oats

¾ cup water

½ teaspoon honey

¼ teaspoon ground cinnamon

Pinch of kosher salt

Preparation:

1. Place oats, water, honey, cinnamon, and salt in a small serving bowl and stir to combine. Cover with plastic wrap and place in fridge overnight.

*Vegan Substitution: Omit the honey and sweeten with agave.

Day one: Done. ✓

NBC

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

Jenny Chang/BuzzFeed

* Note: These recipes are part of a week-long 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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