Update food_related/My_Simple_Cooking_Style.md

food_related/My_Simple_Cooking_Style.md

@@ -510,4 +510,98 @@ Here are some simple, healthy snack ideas that fit your cooking style and are pe
     - Mix canned tuna with a little Greek yogurt, diced celery, and seasonings.
     - Pack with cucumber slices for scooping.
 
-Remember to keep perishable snacks in a cooler or insulated bag with an ice pack when traveling. These snacks are not only easy to prepare and pack, but they also offer a good balance of nutrients to keep you energized throughout the day.
+Remember to keep perishable snacks in a cooler or insulated bag with an ice pack when traveling. These snacks are not only easy to prepare and pack, but they also offer a good balance of nutrients to keep you energized throughout the day.
+
+# 2-3 Day Meal Plan with Staple Ingredients
+
+Here's a practical list of staple ingredients and meal ideas for a 2-3 day period. These suggestions are based on readily available ingredients that are easy to store and prepare.
+
+## Staple Ingredients
+
+1. Proteins:
+   - 1 rotisserie chicken or 1 lb boneless chicken breasts
+   - 1 dozen eggs
+   - 1 can of tuna
+   - 1 block of tofu (optional for vegetarian option)
+
+2. Grains:
+   - 1 loaf of whole grain bread
+   - 1 box of pasta (your choice of shape)
+   - 1 cup of uncooked rice
+
+3. Vegetables:
+   - 1 bag of mixed salad greens
+   - 1 onion
+   - 2 bell peppers
+   - 1 cucumber
+   - 1 bag of baby carrots
+   - 1 bunch of broccoli
+
+4. Fruits:
+   - 1 bunch of bananas
+   - 1 bag of apples
+
+5. Dairy:
+   - 1 carton of milk (or non-dairy alternative)
+   - 1 container of Greek yogurt
+   - 1 block of cheddar cheese
+
+6. Pantry items:
+   - 1 jar of pasta sauce
+   - 1 can of beans (black or kidney)
+   - 1 jar of peanut butter
+   - Olive oil
+   - Salt, pepper, and basic spices you already have
+
+## Meal Ideas
+
+### Day 1
+
+Breakfast:
+- Whole grain toast with peanut butter and banana slices
+- Greek yogurt with diced apple
+
+Lunch:
+- Chicken salad sandwich (using rotisserie chicken, mixed greens on whole grain bread)
+- Baby carrots
+
+Dinner:
+- Pasta with jarred sauce, sautéed bell peppers, and shredded rotisserie chicken
+- Side salad with mixed greens and cucumber
+
+### Day 2
+
+Breakfast:
+- Scrambled eggs with sautéed bell peppers and onions
+- Whole grain toast
+
+Lunch:
+- Tuna salad (canned tuna mixed with Greek yogurt) on whole grain bread
+- Sliced cucumber and baby carrots
+
+Dinner:
+- Stir-fried rice with mixed vegetables (onions, bell peppers, broccoli) and scrambled eggs
+- Apple slices for dessert
+
+### Day 3
+
+Breakfast:
+- Greek yogurt parfait with diced apple and a drizzle of honey (if available)
+- Banana
+
+Lunch:
+- Chicken and cheese quesadillas (using leftover rotisserie chicken and tortillas if available, or whole grain bread as an alternative)
+- Mixed green salad
+
+Dinner:
+- Bean and vegetable soup (using canned beans, leftover vegetables, and any remaining chicken)
+- Whole grain toast
+
+## Snack Ideas
+- Apple slices with peanut butter
+- Hard-boiled eggs
+- Carrot sticks with hummus (if available)
+- Cheese and whole grain bread
+- Greek yogurt with banana
+
+These meal ideas use the staple ingredients efficiently and can be easily modified based on preferences or dietary restrictions. Remember to store perishable items properly in the refrigerator to maintain freshness.