Minimalist Meal Plan — 10 Ingredients, Zero Waste, Full Week

You don't want 47 ingredients and a grocery list that takes an hour to shop. You want simplicity. This meal plan uses 10 core ingredients across every meal for the entire week — eggs, rice, chicken thighs, canned beans, tortillas, cheese, onions, garlic, olive oil, and frozen broccoli. That's the entire shopping list. Different combinations, different seasonings, different meals — but the same simple base. Your fridge stays clean, nothing expires before you use it, and grocery shopping takes 15 minutes.

Como Funciona

1

Defina suas preferências

Diga-nos sua dieta, tamanho da família, orçamento e alergias.

2

Receba seu plano

Receba um plano de refeição personalizado com receitas e lista de compras.

3

Cozinhe e aproveite

Siga receitas simples. Sem estresse, sem desperdício.

Por Que Escolher Este Plano

10 core ingredients all week

Eggs, rice, chicken, beans, tortillas, cheese, onions, garlic, olive oil, and broccoli. These 10 things combine into breakfast, lunch, dinner, and snacks with zero waste.

15-minute grocery trips

You already know the list. Walk in, grab the same 10 things, walk out. No wandering aisles, no impulse buys, no forgotten items. Shopping becomes automatic.

Nothing goes to waste

Every ingredient gets used multiple times across multiple meals. No half-used bunches of cilantro wilting in your fridge. No mystery containers in the back. Clean fridge, clear mind.

Refeições Exemplo

breakfast5 min

Egg & Cheese Tortilla Wrap

Scrambled eggs with cheese wrapped in a warm tortilla. Three ingredients, five minutes, and you're out the door. Minimalism at its most delicious.

minimalistquick
lunch5 min

Chicken & Bean Rice Bowl

Leftover chicken over rice with black beans, cheese, and hot sauce. Everything from last night's dinner, rearranged into today's lunch.

minimalistleftovers
dinner20 min

Garlic Chicken & Broccoli Stir-Fry

Chicken thighs stir-fried with garlic, onions, and broccoli over rice. The workhorse dinner of the minimalist kitchen. Different sauce, different meal.

minimalistone-pan
dinner10 min

Bean & Cheese Quesadilla

Black beans and cheese in a tortilla, pan-fried until crispy. Sour cream or salsa on the side if you're feeling fancy. Dinner in 10 minutes flat.

minimalistquick
snack15 min

Hard-Boiled Eggs

Batch of hard-boiled eggs made at the start of the week. Grab one with salt whenever you need a snack. Protein-packed and literally always ready.

minimalistmeal-prep

Perguntas Frequentes

Won't eating the same ingredients get boring?
It's the same ingredients, not the same meals. Eggs become scrambles, fried rice, and hard-boiled snacks. Chicken becomes stir-fry, tacos, and rice bowls. Beans go in quesadillas, bowls, and soups. Adding different seasonings (soy sauce one night, cumin the next, Italian herbs after that) transforms the same base into completely different flavors.
Can I really eat balanced meals with only 10 ingredients?
Yes. You have protein (eggs, chicken, beans), carbs (rice, tortillas), vegetables (broccoli, onions), healthy fat (olive oil), calcium (cheese), and plenty of micronutrients from garlic and broccoli. It's a more balanced diet than most people eating 50 different processed foods.
What about seasonings — do those count as ingredients?
No. Salt, pepper, and basic spices are pantry staples you buy once and use for months. They don't count toward the 10. The plan assumes you have salt, pepper, soy sauce, and a few spices. If you're starting from scratch, add $10 to your first week for a spice starter kit.
How much does a week cost with this plan?
Roughly $25-30 for one person. Eggs, rice, beans, frozen broccoli, and onions are some of the cheapest foods in any grocery store. Chicken thighs are the priciest item and they're still under $3/lb. The simplicity saves money because you're not buying specialty ingredients that go unused.

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