Belgian Whole Foods Edition

Modular Meal Prep Dashboard

1 Core Recipe Base • 2 Calorie Targets (1,400 kcal & 2,500 kcal) • 7 Days of Fresh Meals

Weekly Meal Schedule

Day Breakfast Lunch Dinner
Monday Plattekaas Oat Bowl
Prepped Sunday (7 Days) 		Chicken & Brown Rice Salad Sheet Pan Salmon & Krieltjes
Tuesday Chicken & Brown Rice Salad Sheet Pan Salmon & Krieltjes
Wednesday Chicken & Brown Rice Salad Sheet Pan Salmon & Krieltjes
15-min Prep Tonight
Thursday Chicken & Brown Rice Salad (Final) Chicken Mince & Witloof Stir-fry
Friday Egg & Whole Grain Pasta Salad Chicken Mince & Witloof Stir-fry
Saturday Egg & Whole Grain Pasta Salad Chicken Mince & Witloof Stir-fry
Sunday Egg & Whole Grain Pasta Salad Chicken Mince & Witloof Stir-fry

Portion Specifications (1400 vs 2500 kcal)

Breakfast Mon–Sun
Plattekaas Oat Bowl
1,400 kcal
  • 40g rolled oats
  • 150g magere plattekaas
  • 100g frozen berries
2,500 kcal
  • 80g rolled oats
  • 250g magere plattekaas
  • 100g frozen berries
  • 30g walnuts
  • 1 tbsp peanut butter
Lunch 1 Mon–Thu
Chicken & Brown Rice Salad
1,400 kcal
  • 120g grilled chicken breast
  • 100g cooked brown rice
  • Fresh spinach & cherry tomatoes
  • Balsamic + mustard dressing
2,500 kcal
  • 150g grilled chicken breast
  • 250g cooked brown rice
  • Fresh spinach & cherry tomatoes
  • 1/2 fresh avocado
  • 1 tbsp olive oil dressing
Lunch 2 Fri–Sun
Egg & Pasta Salad
1,400 kcal
  • 2 hard-boiled eggs
  • 100g cooked whole grain pasta
  • Bell peppers & cucumber
2,500 kcal
  • 3 hard-boiled eggs
  • 250g cooked pasta
  • Bell peppers & cucumber
  • 30g Gouda/block cheese
  • 1 tbsp olive oil
Dinners Mon–Sun
Dinner 1: Salmon (Mon-Wed)

120g vs 180g Salmon | 150g vs 350g Krieltjes | 200g Broccoli

Dinner 2: Witloof (Thu-Sun)

150g vs 200g Chicken Mince | 100g vs 250g Quinoa | +1/2 Avocado & Sesame Oil for 2500

Belgian Whole Food Grocery List

Groenten & Fruit (Produce)
  • Witloof (Endive): 1.5–2 kg (16 heads)
  • Broccoli: 2 large heads (~1.2 kg)
  • Spinazie (Fresh): 1 large bag (400g)
  • Kerstomaten: 2 punnets (500g)
  • Paprika's: 1 trio pack (3 peppers)
  • Komkommer: 2 whole cucumbers
  • Avocados: 4 ripe avocados
  • Krieltjes (Baby Potatoes): 1.5 kg
Eieren, Vlees & Zuivel
  • Kipfilet (Chicken Breast): 1.1–1.2 kg
  • Kipgehakt (Chicken Mince): 1.4 kg
  • Zalmfilet (Salmon): ~1 kg (6 fillets)
  • Eieren (Eggs): 1 pack of 18 (or 2x10)
  • Magere Plattekaas / Skyr: 6x 500g tubs
  • Gouda / Oude Kaas Block: 150g block
Droogvoeding & Pantry
  • Havermout (Rolled Oats): 1 kg bag
  • Zilvervliesrijst (Brown Rice): 1 kg
  • Volkoren Pasta: 500g bag
  • Quinoa: 2 packs (~600g total needed)
  • Walnoten (Walnuts): 250g bag
  • Pindakaas (100% Peanut Butter): 1 jar
  • Diepvries Bosvruchten: 3x 500g bags
  • Staples: Olive oil, sesame oil, balsamic, mustard

Sunday Main Prep Sequence

1
Preheat & Start Grains

Preheat oven to 200°C. Start 560g dry brown rice (35–40 mins) and 600g dry quinoa (15 mins) in separate pots on the stove.

2
Prep Potatoes & Vegetables

Halve 1.5kg krieltjes, toss in olive oil + seasonings, put in oven (35–40 mins total). Chop broccoli into florets and slice 16 heads of witloof.

3
Stovetop Sauté & Chicken

Brown 1.4kg chicken mince, add witloof + soy sauce + mustard until dry. Next, grill chicken breasts (1.1kg) for Lunch 1 in the same pan.

4
Bake Salmon & Broccoli

Add salmon fillets and broccoli florets to the oven alongside the potatoes for the final 12–15 minutes.

5
Assemble Dry Breakfast Bowls

Set out 14 containers. Portion oats, frozen berries, and (for 2500 target) walnuts + peanut butter. Store dry; add plattekaas the night before.

6
Cool Down & Containerize

Let warm ingredients cool completely on tray sheets. Divide into containers using a scale for exact calorie targets.

Wednesday Night Mini-Prep (15 Minutes)

Refresh Lunch 2 (Fri–Sun)
  1. Boil Eggs: Boil 10 eggs for 7–9 minutes. Cool immediately in ice water.
  2. Cook Pasta: Boil 280g dry whole grain pasta until al dente. Rinse with cold water.
  3. Assemble: Divide pasta, peeled eggs, bell peppers, and cucumbers into 6 containers. Add Gouda cheese + olive oil to 2,500 kcal containers only.

Pro Tips for Maximum Freshness

Spinach & Tomatoes

Spinach must be completely dry before packing. Halve tomatoes for Day 1–2; leave them whole for Day 3–4 so they don't release moisture prematurely.

Reheating Fish

Reheat salmon at 50% microwave power for 90 seconds. This avoids drying out the fish and keeps seafood odors minimal in shared spaces.

Fresh Avocado Handling

Never slice avocado during Sunday prep. Slice half an avocado directly over your lunch/dinner container right before serving.