Week Meal Plans

 

The simplest solution to eat more fruit and vegetables!

 

 

1x shopping + 1x cooking = delicious meals for the whole week

 

Who is not familiar with this: You no more desire to eat convenience food and you definitely want to eat more fruit and vegetables. But because of your busy daily life, all the appointments and your many duties, you have no time to cook healthy. So you “prepare” a convenience food... again... While you are eating it your bad conscience knocks on the door...

 

Here is a very simple solution for you ;)

 

How do you feel about a Week Meal Plan? Based on once a week shopping + once a week cooking = delicious meals for the whole week, full of fruit and vegetables.

 

If you think, that is not possible, just read on. These plans make your life a bit easier :)

 

How does a Week Meal Plan work?

Each Week Meal Plan is written for 1, 2, 3 and 4 persons. Each plan contains:

  • A Week Menu: this menu shows you which meal at which day. So you don´t have to plan the meals and you save a lot of time.
  • A Shopping List: which includes all ingredients of all meals (breakfast, lunch, snack, supper) for the whole week. So you save time (you have to go shopping only once a week) and you save money (you only have to buy the ingredients you really need for the week).
  • A Meals Cooking Plan: you can cook all meals in approx. 4 hours on one day. On the corresponding day, you only have to take the meal out of the fridge and warm it up – like a convenience food – but much more better ;)
  • All Recipes: if you want to cook a meal without the plan thing. All recipes are written for 1, 2, 3 and 4 persons.

If you are still unsure...

...weather a Meal Plan would help you, you can try the free Supper Meal Plan. This plan is very similar to the Week Meal Plan: On one day, you cook all the suppers for the next 5 days. So the Supper Meal Plan is the little sister of the Week Meal Plan ;) All newsletter subscribers have access to our Library, where you can download the free Supper Plan - among other things. Read more about our Newsletter (Letters)...


What other people say about the Week Meal Plans:

Ruth from Vienna:

„I still have the meal plan from last year and it’s saving me so much time and energy when I have a busy week ahead. I really love your recipes, of course I can’t help adding my own flavour of creativity while cooking, but your ideas and suggestions are genious and I’ve discovered some new favourite dishes that I like to make every now and then also during weeks when I don’t plan ahead ❤ „

www.ruthkrijah.com


Here are the Week Meal Plans:

vegan Fast Week Plan - Autumn / Winter

This plan particularly suitable for the juice and soup fast. This Week-Meal-Plan provide about 1,300 calories per day. Please decide yourself, if it is enough for you or not. I, personally, do that plan just for one week. After that week I go back to my higher standard amount of calories.


New plans are coming soon...

... our newsletter subscribers will be the first to know all about it ;)

You will get with the Week Meal Plans:

  • 1-week-menu: this menu shows you which meal (breakfast, lunch, snack, supper) at which day. So you don´t have to plan the meals and you save a lot of time.
  • 1-week-shopping-list: which includes all ingredients of all meals for the whole week – for 1, 2, 3 and 4 persons. So you save time (you have to go shopping only once a week) and you save money (you only have to buy the ingredients you really need for the week).
  • 1-week-meals-cooking-4-hours-plan: so you can cook all meals in approx. 4 hours on one day – also written for 1, 2, 3 and 4 persons. On the corresponding day, you only have to take the meal out of the fridge and warm it up – like a convenience food – but much more better ;)
  • all the recipes: if you want to cook a meal without the plan thing. All recipes are written for 1, 2, 3 and 4 person.
  • all meals are full of fruit and vegetables, they are vegan but they are also tasty for non-vegan-eaters. If one of your non-vegan-eaters “need“ a bit meat or cheese, you can add it really easily.
  • AND there are no fancy super deluxe ingredients, which you can buy only in a very specific shop in very specific location. You can buy all ingredients very easily, so you don´t spend the saved time for searching of ingredients ;)

Questions and Answers:

 

Which recipes are used in the Week-Meal-Plans?

Beside the pink button you can read the recipes of one week (on the right hand side). I created all of the recipes on my own and my friends, Trixilie and I love to eat them :)

 

How many meals will I be eating every day?

The meal plan includes 4 meals every day – a breakfast, a lunch, a snack and a supper. All recipes and shopping lists are designed for 1, 2, 3 and 4 person. If you´re cooking only for yourself or for your whole family, you choose the corresponding recipes and shopping lists (for example: for 1 person or for 4 persons).

 

I don´t have much time to spend for shopping and cooking.

The most people don´t have much time. That´s why the Week Meal Plans will help you to save time. You choose the corresponding shopping list, go shopping only once a week and prepare your meals only one a week.

 

Are the Week Meal Plans proven?

Yes, from me :) (I created them for me because I often have not much time to cook), my friends and some Week-Meal-Plans-User, too. 2016 I published the first official version of it (recipes and shopping list were just for 2 person). 2019 the Week Meal Plan got a face lift: new design and the recipes and shopping list are for 1, 2, 3 and 4 person. You see, the plans are proven ;)

 

Will I get enough food? Too much food?

The Week Meal Plans provide about 1,500 to 2,000 kcal per day (except the Fast Meal Plans, the provide about 1,300 kcal). That is perfect for an average height person who performs an average amount of exercise – like me ;) If you are very large, small, inactive, more active or just need more / less food, you can add or remove food / ingredients as needed.

 

Will I lose weight?

Some of my friends and Week-Meal-Plan-User loosed weight. But it depends on your body. Every person is different and it depends how you create your daily life. These plans tend to help people to get their optimal weight. They help to eliminate the sweets and candies, because of the 3 meals and 1 snack each day, the lots of different nutrients, the varied recipes, the detailed shopping lists and your attention of your food, body and health in this time. And don´t forget: The information in these meal plans are only advices, and is in no way intended to diagnose, cure, or treat any medical or other condition. Always seek the advice of your physician or other qualified health provider prior to starting any new diet and ask your doctor any questions you may have regarding a medical condition.

 

Do I need special cooking equipment, for example a high-performance mixer?

You still do not need to spend a fortune on your cooking equipment. Besides a pot, pan, knife, you need a blender or a hand blender, but the cheap versions are good enough ;)

 

What should I do when I have visitors?

Every recipe is written for 1, 2, 3 and 4 person. At the top of each recipe you will find the ingredients, so you can buy the missing ingredients and cook for you and your visitors.

 

What are the protein sources?

The most food allergies and food intolerances are to soy or seitan (wheat protein). That´s why these ingredients are NOT part of the Week Meal Plans. You will get your proteins from lentils (black, red, green, yellow), chick peas, yellow/green peas, white beans, kidney beans and so on.

 

I have allergies or just don’t like certain foods?

The whole Week Meal Plan is soy free and all the used grains, nuts, fruit, vegetable and legumes can replaced with another sort of them. But if you`ll find an ingredient in the meal plan, which you don´t know how to replace, you can write me an email.

 

I am worried about wasting food.

The menus are carefully planned to use all the fresh ingredients you buy for the week. The left overs of the long-lasting foods like oil, spices and dried legumes can be used in other weeks. So you don´t waste food.

 

Do I’ll always eat the same thing?

Of course not… that would be really boring. In the Week Meal Plans is a lot of variation. So no, you won´t always eat the same thing ;)

 

When do I receive my Week Meal Plans?

You will be able to download the digital files as soon as you ordered. You can print the files or view them on your smart phone, tablet, laptop or desktop computer.

 

The last question: where can I get the Week Meal Plan?

That´s really easy, push the pink button and you will transfer to the Week Meal Plans of our Etsy-Shop. 

Browse our Shop:

BeatriceWinkel.com exists to support you and your family to eat and live a healthy life – full of fruit and vegetables. We do it, because we believe that every big chance in the world starts with small steps at home. When you start to change your food habits, your loved ones around you will do it too.

Our shop is on “Etsy”. There you can create a new user account (for free) or you can order as a guest (without a user account). You can choose between the following payment options: direct debit, prepayment, credit card and PayPal. Your data will be processed by Etsy and us.