GATHER & GRAIN
The little meal prep guide
A little prep. A better week.

A flexible three-day plan for one person. Adjust portions to your appetite.
These are cooking ideas, not a personalized diet or weight-loss prescription.

BEFORE YOU START
Check your pantry. Choose ingredients that suit your allergies. Wash your
hands, clean your work surfaces, and wash produce under running water.

YOUR SHOPPING LIST
1 cup dry quinoa; 1 cup rolled oats; 2 cans chickpeas (15 oz each);
1 can white beans (15 oz); 1 medium zucchini; 1 pint cherry tomatoes;
1 cucumber; 1 small lettuce; 1 bag spinach (about 3 cups); 1 lemon;
1 bunch parsley; 1 cup berries; 1 banana; 2 cups plain yogurt;
1 cup milk or suitable alternative; 2 whole-grain pitas;
whole-grain bread (optional); tahini; olive oil; garlic; paprika;
cinnamon; salt; pepper; chia seeds (optional).

PREP SESSION — ALLOW ABOUT 45 MINUTES
1. Heat your oven to 425 F / 220 C.
2. Cook quinoa following its packet instructions.
3. Toss one can drained chickpeas, sliced zucchini and half the tomatoes
   with 1 tbsp olive oil, salt and pepper. Roast for 20–25 minutes.
4. Mix 1 cup oats, 3/4 cup yogurt, 3/4 cup milk and cinnamon in two jars.
   Cover and refrigerate overnight.
5. Whisk 2 tbsp tahini, 1 tbsp lemon juice and 2–3 tbsp water.
6. Refrigerate cooked components promptly in shallow containers.
   Label with dates. Keep dressing and crisp vegetables separate.

DAY 1
Breakfast: berry and yogurt overnight oats.
Lunch: sunshine bowl with quinoa, roasted vegetables, chickpeas and dressing.
Dinner: white bean skillet with remaining tomatoes, spinach, garlic and lemon.
Save the second serving of white bean skillet for Day 3.

DAY 2
Breakfast: overnight oats with banana.
Lunch: remaining quinoa and roasted vegetables with lemon dressing.
Dinner: crisp chickpea pita with the second can of chickpeas, lettuce,
cucumber and a fresh batch of tahini dressing.

DAY 3
Breakfast: remaining yogurt and berries with toasted oats.
Lunch: white bean skillet leftovers.
Dinner: mix-and-match bowl or pita with remaining prepared ingredients.
Freeze extra portions you will not use within the safe storage window.

STORE SAFELY
Refrigerate perishable foods within 2 hours, or 1 hour above 90 F / 32 C.
Keep your fridge at 40 F / 4 C or below. Use refrigerated leftovers within
3–4 days. Reheat leftovers to 165 F / 74 C with a food thermometer.

Recipes and complete cooking steps: https://gather-grain-kitchen.blackhatstra-6422.chatgpt.site/#recipes
USDA food safety reference:
https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-basics/leftovers-and-food-safety
USDA meal planning:
https://www.myplate.gov/eathealthy/budget/budget-weekly-meals

Gather & Grain is a private website concept. No supplements, peptide
products, medical services, or guaranteed weight-loss outcomes are offered.