So many people ask what my weekly grocery list and meals look like so I decided to put together a comprehensive sample “meal plan” (recipes, ingredients, grocery list) to hopefully make at least one person’s life a little easier this week. As always, feel free to adjust portions to fit your individual needs!
This series is supposed to help reduce the mental burden of meal planning for the week by eliminating the need the to… – Find easy recipes (so many recipes may include a long list of ingredients and directions) – Test recipes to make sure they taste good (I’ve made all of them many times before and love each meal) – Research what a balanced meal looks like (though individual needs vary, I included approximate portion sizes for starch, protein, and veggies) – Make a grocery list (feel free to add on any snacks or additional food you might want)
Day 2: 5 min sesame garlic tofu (serves 2) – Add chopped cucumbers (or veggies of choice) on top of soft tofu. – Combine 3 tbsp soy sauce, 1 tbsp sesame oil, 1.5 tbsp chili garlic sauce 1/2 tbsp rice vinegar, 1/2 tbsp honey, and 1 tbsp sesame seeds and drizzle over tofu and cucumbers – Serve with rice (I used frozen brown rice for convenience, but you can use whatever rice you want!)
Notes: – Refrain from drinking the entire sauce if you need to limit sodium!
Weekly grocery list (for 10 meals or 2 meals for 5 days) Boneless, skinless chicken breast (2 lbs) Atlantic salmon (12 oz) Soft tofu (14 oz block) Penne pasta (6 oz) Baby potatoes (1.5 lb bag) Orzo (6 oz) Rice (2/3 cup) Low sodium chicken broth (4 cups) Spinach (1 bag) Asparagus (1 bunch) Persian cucumbers (1 lb bag) Cherry tomatoes (12 oz) Bell pepper Onion Green onions Pesto (2 tbsp) Heavy cream Black beans (1 can) Fire roasted diced tomatoes (15 oz can) Can of corn (15 oz can) Monterey Jack cheese, shredded Feta, crumbled Corn tortilla chips (1 small bag) Fresh oregano Lemon (2)
Pantry staples you might already have: Salt, pepper Olive Oil Garlic powder Onion powder Italian seasoning Red pepper flakes Paprika Chili powder Cumin Garlic Honey Sesame oil Chili garlic sauce Rice vinegar Sesame seeds
Even better with silken tofu. And I recommend scoring the tofu deeply, so the sauce can get into all the crevices . How deep really depends on the type of tofu you're using, basically as deep as you dare go without the tofu breaking
My Malaysian Chinese in me be dissapointed. But realized your not asian Asian but amurican asian so technically no different from the run of the mill white muricans but trying to prove you're asian which most asian amurican tries to do because they want to be special… 90% of asian amuricans wants to be special but realized they will never be asian Asian. So when in asia, try to be white, but in murica, tries to be asian. No worries, i know most of y'all just trying to be special. Internet just makes snow flakes wants to be special.
I feel better about myself cause I eat this a lot (raw like you too)! ❤ I always thought it was tasty but you make foods I eat "cool" for the general public lol
Idk, I'm kinda paranoid after eating a new box of tofu raw and got a slight tummyache 😅😅 I at least like to microwave after draining it, steams the excess water off and still soaks up the sauce just fine. Only con is waiting for it to cool, otherwisr eating it warm is pretty 🔥
I know I will sound very rude, but is there something else instead of rice vinegar? I swear I searched but I could not find one near me. So is there something else or is it okay to skip it?
I mean, when they make it, they boil the soy beans till they break down into a milk, then curdle the soymilk to form into tofu so it is kind of pre-cooked.
I got my mom into tofu with a similar recipe! She was always a bit cautious of it but this changed her mind and she buys it weekly now to eat it like this. I've never someone so excited about tofu 😂
I have a question for anyone that can help answer. I just bought a soft tofu and the package said to not eat raw, you have to cook it. I'm used to eating tofu "raw" what makes it so you can't eat it that way?
would it be possible to ask for gout-friendly dishes? my doctor gave me a list of food i can't eat and one of the stuff i absolutely need to avoid is soy sauce….which is basically on majority of what i eat/cook. i use coconut aminos right now but it just doesn't taste the same 😢
So many people ask what my weekly grocery list and meals look like so I decided to put together a comprehensive sample “meal plan” (recipes, ingredients, grocery list) to hopefully make at least one person’s life a little easier this week. As always, feel free to adjust portions to fit your individual needs!
This series is supposed to help reduce the mental burden of meal planning for the week by eliminating the need the to…
– Find easy recipes (so many recipes may include a long list of ingredients and directions)
– Test recipes to make sure they taste good (I’ve made all of them many times before and love each meal)
– Research what a balanced meal looks like (though individual needs vary, I included approximate portion sizes for starch, protein, and veggies)
– Make a grocery list (feel free to add on any snacks or additional food you might want)
Day 2: 5 min sesame garlic tofu (serves 2)
– Add chopped cucumbers (or veggies of choice) on top of soft tofu.
– Combine 3 tbsp soy sauce, 1 tbsp sesame oil, 1.5 tbsp chili garlic sauce 1/2 tbsp rice vinegar, 1/2 tbsp honey, and 1 tbsp sesame seeds and drizzle over tofu and cucumbers
– Serve with rice (I used frozen brown rice for convenience, but you can use whatever rice you want!)
Notes:
– Refrain from drinking the entire sauce if you need to limit sodium!
Weekly grocery list (for 10 meals or 2 meals for 5 days)
Boneless, skinless chicken breast (2 lbs)
Atlantic salmon (12 oz)
Soft tofu (14 oz block)
Penne pasta (6 oz)
Baby potatoes (1.5 lb bag)
Orzo (6 oz)
Rice (2/3 cup)
Low sodium chicken broth (4 cups)
Spinach (1 bag)
Asparagus (1 bunch)
Persian cucumbers (1 lb bag)
Cherry tomatoes (12 oz)
Bell pepper
Onion
Green onions
Pesto (2 tbsp)
Heavy cream
Black beans (1 can)
Fire roasted diced tomatoes (15 oz can)
Can of corn (15 oz can)
Monterey Jack cheese, shredded
Feta, crumbled
Corn tortilla chips (1 small bag)
Fresh oregano
Lemon (2)
Pantry staples you might already have:
Salt, pepper
Olive Oil
Garlic powder
Onion powder
Italian seasoning
Red pepper flakes
Paprika
Chili powder
Cumin
Garlic
Honey
Sesame oil
Chili garlic sauce
Rice vinegar
Sesame seeds
Yessss love that you are making cruelty free recipes 😊 thank you❤
It looks nice, but I can’t bring myself to eat tofu. I don’t know what the heck I’m eating,
Why are we eating an entire package of tofu 😂
You can microwave tofu so it will be hot.
Even better with silken tofu. And I recommend scoring the tofu deeply, so the sauce can get into all the crevices . How deep really depends on the type of tofu you're using, basically as deep as you dare go without the tofu breaking
I have tried to like tofu but it taste like plaster 🙈🙈🙈 but I don’t know if it’s because there is no good tofu where I live?
Oh my god that looks so good
I’m eating this right now and honestly it’s one of the tastiest easy dinners I’ve ever had
I wish I had tried this over rice when I did it. It was maybe ok by itself (different sauce) but it would've been a lot better with cucumber n rice.
would have heat it up, but lovely
Sodium
How do you not get severe gas from tofu? Or is that just me? 🧐🤔
I thought tofu had so much estrogen in it, so it wasn’t good for you? 🤷🏻♀️
won't the sauce just be on the surface and not completely absorbed unless you keep it in your fridge for at least 2-3 hours…?
It not raw…
Eat too much tofu can messed up with your menstrual cycle
Which tofu is this?. I always eat firm but I feel like I'd like the softer kind wit jis
My Malaysian Chinese in me be dissapointed. But realized your not asian Asian but amurican asian so technically no different from the run of the mill white muricans but trying to prove you're asian which most asian amurican tries to do because they want to be special… 90% of asian amuricans wants to be special but realized they will never be asian Asian. So when in asia, try to be white, but in murica, tries to be asian. No worries, i know most of y'all just trying to be special. Internet just makes snow flakes wants to be special.
All in all: yea, good try. 🗿
I feel better about myself cause I eat this a lot (raw like you too)! ❤ I always thought it was tasty but you make foods I eat "cool" for the general public lol
Just ate it and it was delicious! Thank you
It looks like savoury tiramisu 😅😂
what if i’m allergic to sesame what other alternative can i use 🥹
All tofu are already cooked. There’s no raw tofu. Just cold tofu and reheated tofu.
I like my tofu raw without any sauce…
Idk, I'm kinda paranoid after eating a new box of tofu raw and got a slight tummyache 😅😅 I at least like to microwave after draining it, steams the excess water off and still soaks up the sauce just fine. Only con is waiting for it to cool, otherwisr eating it warm is pretty 🔥
I know I will sound very rude, but is there something else instead of rice vinegar? I swear I searched but I could not find one near me. So is there something else or is it okay to skip it?
What is a serving size? I can’t imagine it would be the whole tofu block right?
GRgiiiiirrrlllll!?
Me over here allergic to soy and cucumbers…..
👁️👄👁️
yessss my mom used to served tofu like this with like legit just soy sauce
Can you bake the tofu with the sauce for the girlies who don't want to eat raw tofu?
this is so incredibly useful – thank you
I loooove love love tofu! 😍
But why do so many people say soy is unhealthy? 😭 I have hypothyroidism, but I don't want to ditch soy.
I love raw tofu.
I mean, when they make it, they boil the soy beans till they break down into a milk, then curdle the soymilk to form into tofu so it is kind of pre-cooked.
I think this would be great with cold sesame noodles
“Yes you can eat your tofu raw”
…Do people not know that? What?
Do dhal and rice next! The ultimate cheap, quick, delicious, and healthy Indian meal! Our go to for Monday nights ❤😊
That looks exactly like crème brûlée
What kind of chili garlic sauce do you use? There’s so many diff kinds 🥲
This looks so easy, and I like tofu; I'm gonna have to try it!
Is the silken or medium firm tofu?
Wow, what a bomb of estrogen all that soy!!!!
im litteraly just eating raw tofu rn😂
Oh yes season the tofu. All the people that didn’t when trying tofu 😪
I got my mom into tofu with a similar recipe! She was always a bit cautious of it but this changed her mind and she buys it weekly now to eat it like this. I've never someone so excited about tofu 😂
I have a question for anyone that can help answer. I just bought a soft tofu and the package said to not eat raw, you have to cook it. I'm used to eating tofu "raw" what makes it so you can't eat it that way?
Looks delicious! Thank you.💗🌿
would it be possible to ask for gout-friendly dishes? my doctor gave me a list of food i can't eat and one of the stuff i absolutely need to avoid is soy sauce….which is basically on majority of what i eat/cook. i use coconut aminos right now but it just doesn't taste the same 😢
The tofu is not really raw
It’s actually cooked because tofu has to be cooked as part of the manufacture 😅