Plan Overview
5 days, $48/week, omega-3 rich. Cod anchors Monday through Wednesday (within the 3–4 day USDA storage window). Salmon covers one evening meal per week (home, not office). Canned tuna provides no-cook Thursday and Friday lunches. The rotation delivers approximately 1.5–2g of omega-3 daily on fish days — the upper end of the research-backed intake range for cardiovascular and cognitive benefits.
Shopping List (~$48)
| Item | Cost (2026) | Provides |
|---|---|---|
| Cod fillets, 1.5 lbs | $3.75–$5.25 | Mon–Wed lunches (4 portions) |
| Farmed salmon, 1 lb | $4–$6 | Sunday or Monday dinner (home) |
| Canned light tuna, 4 × 5oz | $3.52 | Thu–Fri lunches + snacks |
| Brown rice, 5lb (amortised) | $0.80/week | Grain base all week |
| Broccoli florets, 32oz frozen | $2.18 | Vegetable Mon–Wed |
| Asparagus, 1 bunch | $2.49 | Salmon dinner vegetable |
| Lemons, 4-pack | $1.99 | Reheating smell control + seasoning |
| Eggs, 12-count | $3.49 | Breakfasts + snacks |
| Greek yogurt 0%, 32oz | $4.48 | Breakfasts |
| Edamame, frozen 12oz | $2.28 | Protein addition |
| Olive oil, garlic, herbs (amortised) | $0.80/week | Seasoning all week |
| Capers, small jar (amortised) | $0.50/week | Mediterranean flavour for cod |
| White miso paste, small tub (amortised) | $0.80/week | Variation sauce for cod |
| TOTAL | ~$42–$48 | 5 breakfasts, 5 lunches, 5 dinners |
Sunday Prep Timeline (75 Minutes)
- 0:00 — Oven to 400°F (200°C). Brown rice on stovetop (40 min).
- 0:05 — Season cod with lemon-herb marinade. Into oven. Timer 14 min.
- 0:08 — Season salmon with miso glaze (white miso + soy + honey + sesame). Into oven on second rack. Timer 12 min.
- 0:19 — Cod out at 145°F (63°C). Salmon out at 145°F (63°C). Rest uncovered.
- 0:22 — Blanch broccoli: 2 min boil, ice bath, dry. Roast asparagus at 400°F (220°C) 8 min on the now-empty sheet pan.
- 0:30 — Make 5 overnight oat jars. Make lemon-herb oil jar (sauce for cod).
- 0:40 — Rice done. Spread everything to cool 15 min — fish specifically needs this.
- 0:55 — Portion: 3 cod lunch containers (cod + rice + broccoli + lemon slice). Salmon into 2 dinner containers (home use Mon or Tue). Freeze any salmon not eaten by day 3. Sauce jars separate.
- 1:15 — Done.
Daily Meal Plan
Breakfast (all days)
Overnight oats jar — 320 cal, 35g protein. Or 3 scrambled eggs + Greek yogurt — 380 cal, 38g protein.
Monday–Wednesday — Cod Lunches (office-safe)
Lemon herb cod + brown rice + broccoli. 420 cal, 26g protein. Reheat at 50% microwave power, 90 seconds, lemon slice on top, lid vented. Store sauce jar at desk — drizzle lemon-herb oil at eating time.
Omega-3: 0.6g from cod (low — supplement with walnuts or flaxseed in oats for the full daily target).
Monday or Tuesday Evening — Salmon Dinner (home)
Miso salmon + asparagus + brown rice. 490 cal, 28g protein. Omega-3: 1.8g from farmed salmon — this one meal delivers 90% of the weekly target. Reheat in foil at 275°F (135°C) for 12 minutes or pan-sear from room temperature 3 minutes per side.
Thursday–Friday — Canned Tuna Lunches
5oz canned light tuna over rice with soy sauce, sesame oil, and edamame (microwave 3 min from frozen). 380 cal, 30g protein, $1.10 from tuna. Zero cooking at serving time. Mercury note: 2–3 cans of light tuna per week is within FDA guidelines for adults.
Snacks
2 hard-boiled eggs (12g protein) + 1oz walnuts (2.5g omega-3 from ALA). Per USDA FoodKeeper: hard-boiled eggs in shell 7 days.
Storage Reference (USDA FoodKeeper)
| Component | Fridge Life | Key Notes |
|---|---|---|
| Cooked cod | 3–4 days | Eat Mon–Wed. Freeze any leftover immediately. |
| Cooked salmon | 3–4 days | Salmon produces more smell after day 2 — eat early in the week. |
| Smoked salmon (if using) | 3–4 days (opened) | Listeria risk — never push to day 5. Different rules from cooked fish. |
| Canned tuna (opened) | 3–4 days | Transfer to airtight container — do not store in the tin. |
| Brown rice | 4–6 days | Cool within 2 hours — Bacillus cereus risk. |
| Hard-boiled eggs in shell | 7 days | Peel only at eating time. |