Free No-Waste Healthy Quick Meal Plan | Health Motivation

the easiest way to eat healthy and avoid
food waste

The answer to your daily question:

“What can I cook quickly?”

What If Your Next Week Could Look
Like This:

MONDAY

You make the Nourishing Nut Spinach Salad​ in about 15 minutes, which covers 2 meals.

TUESDAY

You make the Crunchy Black Bean Salad​​ in about 15 minutes, which covers 2 meals.

WEDNESDAY

You make the Asian Sardine Salad​​​ in about 15 minutes, which covers 2 meals.

THURSDAY

You make the the Green Vitamin Bowl​​​​ in about 15 minutes, which covers 2 meals.

FRIDAY

You make the Greek Style Quinoa Bowl in about 15 minutes, which covers 2 meals.

Choose which meal plan you are going to make next

SATURDAY

You make the Spicy Sardine Bowl in about 15 minutes, which covers 2 meals.

Get groceries for next week meal plan and minimal prep if needed.

SUNDAY

You make the Veggie Quinoa Meatballs in about 45 minutes, which covers 2 meals that can be frozen.

Prep all the ingredients for your next week meal plan.​

1 BATCH COOKING SESSION

7 RECIPES

14 QUICK AND HEALTHY MEALS

NO SPECIAL EQUIPMENT NEEDED

TOTAL TIME FOR PREPPING: 2 hours

TOTAL TIME MAKING THE MEALS: 2:15 hours

Are you ready to get started?

Easy To Use Instructions:

Ingredients Prep

Prepping most of the ingredients that we are going to use throughout the week, is what allows us to spend the least amount of time when making our meals.

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Nourishing Nut Spinach Salad

The spinach and parsley combination gives this salad a refreshing taste beautifully balanced with the texture of the nuts and the chicken.

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Crunchy Black Bean Salad

A colourful salad where the soft texture of black beans and blueberries marry the crunchiness of the carrots and celery.

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Asian Sardine Salad

The combination of ingredients in this salad will surprise you so much that you’ll probably state out loud “Sardines taste amazing!”

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Green Vitamin Bowl

Goat cheese and raisins are the winning pair in this green looking salad with an added fresh taste from the cumin.

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Greek-Style Quinoa Bowl

A salad with a great balance in textures and flavours. All the ingredients match together with no overpowering tastes. 

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Spicy Sardine Bowl

The spiciness built from the garlic, onion and black pepper in this salad, matches perfectly with the soft cheese and the sardines.

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Veggie Quinoa Meatballs

A juice recipe that will trigger your senses making you believe that you are probably eating meat.

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Bonus: Snacks

Quick snacks can be prepared with some of this week’s ingredients making it easier to eat healthy throughout the day.

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Need more reasons to give this strategy a go?

HELP THE ENVIRONMENT

The recipes are developed so that you use up ALL the ingredients you buy. No more food waste in your household.

SAVE TIME

The prepping of the meal components reduces the time spend cooking and cleaning the kitchen.

keep variety in your diet

Every week features different main ingredients so that it's easy to provide your body with all the needed nutrients.

SHOP ONLY ONCE A WEEK

You only need one trip to the grocery store to get all the ingredients needed for the entire week.

EAT HEALTHY EVERY DAY

No more decision fatigue. Following simple instructions is the key to be consistent with your healthy eating habit.

save money

The grocery list helps to avoid over-buying at the supermarket and the no waste strategy avoid throwing away spoiled food.

Now that you have tried the free week,

ARE YOU HUNGRY FOR MORE?

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