Update food_related/My_Simple_Cooking_Style.md

food_related/My_Simple_Cooking_Style.md

@@ -228,4 +228,57 @@ Here are some lunch ideas that are perfect for taking on the road, keeping in mi
 - **Ingredients**: Dates, nuts (almonds, walnuts), oats, and a touch of honey.
 - **Prep**: Blend dates, nuts, and oats in a food processor. Roll into small balls and store in an airtight container. These are great for a quick, energy-boosting snack on the road.
 
-These lunches are easy to prepare, pack well, and can be enjoyed cold, making them ideal for long days on the road.
+These lunches are easy to prepare, pack well, and can be enjoyed cold, making them ideal for long days on the road.
+
+# Week One Meal Plan - Crawl Phase
+
+## Monday
+- **Breakfast:** Greek yogurt parfait with berries and granola
+- **Lunch:** Mediterranean Quinoa Bowl
+- **Dinner:** Sheet pan chicken with roasted vegetables
+
+## Tuesday
+- **Breakfast:** Whole grain toast with mashed avocado and a hard-boiled egg
+- **Lunch:** Leftover sheet pan chicken and vegetables
+- **Dinner:** One-pot pasta with ground beef and tomato sauce
+
+## Wednesday
+- **Breakfast:** Overnight oats with sliced banana and almonds
+- **Lunch:** Turkey and cheese wrap with mixed greens
+- **Dinner:** Baked salmon with quinoa and steamed broccoli
+
+## Thursday
+- **Breakfast:** Greek yogurt parfait with berries and granola
+- **Lunch:** Leftover salmon and quinoa
+- **Dinner:** Slow cooker chili with lean ground beef and beans
+
+## Friday
+- **Breakfast:** Whole grain toast with mashed avocado and a hard-boiled egg
+- **Lunch:** Mason jar salad with leftover chili
+- **Dinner:** Stir-fry with tofu, mixed vegetables, and brown rice
+
+## Saturday
+- **Breakfast:** Scrambled eggs with spinach and whole grain toast
+- **Lunch:** Leftover stir-fry
+- **Dinner:** Grilled chicken breast with roasted sweet potato and green beans
+
+## Sunday
+- **Breakfast:** Overnight oats with sliced banana and almonds
+- **Lunch:** Chicken and vegetable soup (batch cook for the week)
+- **Dinner:** Baked tilapia with lemon, roasted carrots, and quinoa
+
+## Prep Tips
+1. Cook larger batches of proteins and grains on Sunday for easy meal assembly during the week.
+2. Chop vegetables in advance and store in airtight containers.
+3. Prepare overnight oats and Mason jar salads the night before.
+4. Use the slow cooker for hands-off cooking of chili or soup.
+
+## Shopping List
+- Proteins: Greek yogurt, eggs, chicken breast, ground beef, salmon, tofu, tilapia
+- Vegetables: Mixed greens, avocado, broccoli, carrots, bell peppers, spinach, sweet potato, green beans
+- Fruits: Berries, bananas, lemons
+- Grains: Whole grain bread, quinoa, brown rice, pasta
+- Pantry: Granola, almonds, canned beans, canned tomatoes, olive oil, spices
+- Dairy: Cheese slices
+
+Remember to adjust portions based on your personal needs and preferences.