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5-Day Plan in PDF
5-Day Plan · Quick
5 recipes in 30 minutes or less, to cook everything on a Sunday morning.
$4.99taxes included · PDF · instant download
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Also in a bundle
This plan is also part of:
- Quick Kitchen Bundle4 PDFs→
- 5 Plans Bundle5 PDFs→
- Fit & Light Bundle11 PDFs→
- Rico Mood Complete23 PDFs→
- 5 meal-prep lunches, a Sunday prep guide and a shopping list
- Macros per serving for every recipe: calories, protein, carbs, fat and fiber
- Rico's note and Rico's tip in every recipe
- A Thermomix® or similar version where it makes sense
- Storage and reheating written with meal prep in mind
Rico's note: This plan is for Sundays in a hurry — no recipe goes over 30 minutes, and the whole week is ready in just over an hour. Shopping: tuna, sardines, chicken, turkey and chickpeas, chosen because they come together fast and don't lose quality in the fridge. Start with the tuna salad, which doesn't even need the stove, then line up the stir-fries one after another in the same skillet. Ideal if you only have Sunday morning free and want to get it done once and for all.
Average per day 459 kcal · 41 g protein · Sunday prep in 75 min
What's inside
MondayTuna salad with chickpeas and fresh vegetables563 kcal · 51 g protein
TuesdaySardine salad with black-eyed peas465 kcal · 37 g protein
WednesdayChicken stir-fry with almonds and broccoli463 kcal · 40.4 g protein
ThursdayTurkey steak with mushrooms and garlic364 kcal · 57.2 g protein
FridaySautéed chickpeas with garlic and bell peppers440 kcal · 19.4 g protein
Some of the recipes
5-Day Meal PrepHigh ProteinQuick & Easy
Tuna salad with chickpeas and fresh vegetables
Five minutes with a knife and it's ready for your packed lunch.
563 kcal51 g protein10 min
5-Day Meal PrepHigh ProteinQuick & Easy
Sardine salad with black-eyed peas
Good-quality canned fish, canned beans, no stove needed.
465 kcal37 g protein15 min
5-Day Meal PrepHigh ProteinQuick & Easy
Chicken stir-fry with almonds and broccoli
A quick chicken stir-fry with crisp broccoli and toasted almonds.
463 kcal40 g protein20 min
5-Day Meal PrepHigh ProteinQuick & Easy
Turkey cutlet with mushrooms and garlic
High protein, ready in twenty minutes, one skillet.
364 kcal57 g protein20 min
5-Day Meal PrepQuick & EasyVegan
Sautéed chickpeas with garlic and bell peppers
Chickpeas sautéed with colorful peppers, ready in 15 minutes.
440 kcal19 g protein15 min