Plan Overview
5 days, $28/week. One batch of brown rice (2 cups dry → 7 portions) anchors every meal. Four different proteins and four different cuisine profiles — Italian meatballs (Mon), Korean ground turkey (Tue), lemon herb chicken (Wed), Middle Eastern chickpeas (Thu), Japanese tuna bowl (Fri) — built on the same grain base. The lowest-cost rice-based meal prep week possible without repetition.
Shopping List (~$28)
| Item | Cost (2026) | Provides |
|---|---|---|
| Brown rice, 5lb (amortised) | $0.90/week | All week grain base — 7 portions |
| Ground turkey 93/7, 1 lb | $3.49–$4.99 | Tuesday Korean bowls |
| Chicken breast, 1.5 lbs | $5.24–$6.74 | Wednesday lemon herb |
| Canned chickpeas, 2 × 15oz | $1.98 | Thursday Middle Eastern |
| Canned light tuna, 3 × 5oz | $2.67 | Friday Japanese tuna bowl |
| Cooked turkey meatballs (from Day 33 frozen batch) | $0 | Monday Italian — use frozen batch |
| Frozen broccoli, 32oz | $2.18 | Vegetable all week |
| Gochujang (amortised from Day 33) | $0.40/week | Tuesday Korean sauce |
| Tahini (amortised from Day 33) | $0.50/week | Thursday Middle Eastern |
| Soy sauce, sesame oil, olive oil (amortised) | $0.60/week | All sauces |
| Lemon, garlic, herbs (amortised) | $0.60/week | Wednesday + Thursday |
| Eggs, 6-count | $1.75 | Friday bowl + breakfasts |
| Overnight oats ingredients (amortised) | $1.50/week | Breakfasts all week |
| TOTAL | ~$24–$28 | 5 days all meals |
Sunday Prep Timeline (70 Minutes)
- 0:00 — Brown rice (2 cups): rinse, start stovetop. Timer 40 min + 10 min rest = 50 min unattended.
- 0:05 — Bake chicken breast: season with lemon, garlic, herbs. 400°F (200°C), 25 min. Timer.
- 0:10 — Cook ground turkey: skillet, break apart, season with gochujang sauce. Timer 10 min.
- 0:20 — Ground turkey done. Set aside.
- 0:25 — Thaw meatballs from Day 33 frozen batch: remove from freezer the night before (refrigerator thaw overnight). Already done.
- 0:30 — Chicken out at 165°F (74°C). Roast broccoli 15 min same oven while rice finishes.
- 0:50 — Rice done. Rest 10 min lid on. Spread to cool.
- 1:00 — Make 5 overnight oat jars.
- 1:10 — Portion: 7 rice containers, protein added per day plan. Label everything.
Daily Meal Plan
Monday — Italian Meatball Bowl
5 turkey meatballs (from frozen Day 33 batch, thawed) + ¾ cup brown rice + roasted broccoli + marinara sauce jar. Reheat skillet 5 min. 520 cal, 32g protein, $1.40.
Tuesday — Korean Ground Turkey Bowl
4oz ground turkey + gochujang + ¾ cup brown rice + broccoli + sesame seeds + cucumber. 480 cal, 30g protein, $1.60.
Wednesday — Lemon Herb Chicken Bowl
5oz baked chicken breast + lemon-herb olive oil + ¾ cup brown rice + broccoli. 420 cal, 38g protein, $1.80.
Thursday — Middle Eastern Chickpea Bowl
¾ cup chickpeas + tahini sauce + ¾ cup brown rice + roasted broccoli + cucumber. 490 cal, 20g protein, $0.90.
Friday — Japanese Tuna Rice Bowl
5oz canned tuna (drained) + soy sauce + sesame oil + ¾ cup brown rice + 1 soft-boiled egg + cucumber + seaweed flakes. 420 cal, 32g protein, $1.10.
Storage Reference (USDA FoodKeeper)
| Component | Fridge | Key Note |
|---|---|---|
| Brown rice (cooked) | 4–6 days | Cool within 1 hr — Bacillus cereus |
| Chicken breast (cooked) | 3–4 days | 165°F (74°C) verified |
| Ground turkey (cooked) | 3–4 days | 165°F (74°C) verified |
| Canned tuna (opened) | 3–4 days | Transfer to airtight container — not the tin |
| Cooked chickpeas | 5–7 days | From can or home-cooked |
| Meatballs (thawed frozen) | 3–4 days | Do not refreeze once thawed |