🌱 Seven days, four recipes, three cooking sessions. Every meal has a video of that exact recipe, made by the person who created it. We link to their written recipes and show 🌱 Our SOS-Free Changes wherever we change anything.
📅 Your week (1 person)
| Day | 🌅 Breakfast | 🥗 Lunch | 🍽️ Dinner |
|---|---|---|---|
| 1 | Cinnamon Roll Oatmeal + 🍌 | Chili + rice | Chili + rice |
| 2 | Oatmeal + 🍌 | Chili + rice | Chili + rice |
| 3 | Oatmeal + 🍌 | Chili + rice | Burger Meal |
| 4 | Oatmeal + 🍌 | Burger Meal | Chili + rice |
| 5 | Oatmeal + 🍌 | Burger Meal | Soup Meal |
| 6 | Oatmeal + 🍌 | Soup Meal | Burger Meal |
| 7 | Oatmeal + 🍌 | Soup Meal | Soup Meal |
🍚 Chili + rice = 1 serving chili over 1 cup cooked brown rice. 🍔 Burger Meal = 2 patties, ½ cup white beans, 2 cups greens, 1 tbsp lemon juice. 🥣 Soup Meal = 1½ servings soup with ½ cup white beans stirred in. 🍌 One piece of fruit a day; we calculate with a medium banana, and an apple or orange works too.
👩🍳 The three cooking sessions
- Day 1: make the chili (8 servings), cook about 2 cups dry brown rice (about 6 cups cooked), and make 2 batches of oatmeal topping (4 servings). Refrigerate chili and rice for Days 2–4. Freeze 2 chili servings.
- Day 3: make the veggie burgers (10 patties). Refrigerate 6 for Days 4–6. Freeze 2 as one future meal. On Day 4, make 2 more topping batches for Days 5–7.
- Day 5: make the cauliflower soup (6 servings = 4 soup meals) for Days 5–7.
🎥 The recipes
🌅 Cinnamon Roll Oatmeal · Jill Dalton
✅ The written recipe is SOS-free as written: oats, water, dates, cinnamon, vanilla, cashews, and pecans. Use half the topping per bowl, as Jill notes. 📖 Read Jill’s recipe · ▶️ Watch on YouTube
🌶️ Vegan Chili · Jill Dalton
🌱 Our SOS-Free Changes: use no-salt-added beans, diced tomatoes, and tomato paste; use water or homemade salt-free broth instead of low-sodium store broth; sauté the onion in a splash of water. Jill’s written recipe lists no oil, salt, or sweetener beyond those canned and broth items. We haven’t confirmed what she sautés in on camera, so we don’t call the video itself SOS-free. Makes 8 servings. 📖 Read Jill’s recipe · ▶️ Watch on YouTube
🍔 Burger Meal · Veggie Burgers by Cathy Fisher
✅ Cathy’s written burger recipe is SOS-free; we use her tomato-paste option and her parchment-baking option, so the patties won’t brown like pan-cooked ones. 🌱 Kitchen Monk adds ½ cup white beans, 2 cups greens, and 1 tbsp lemon juice to each 2-patty meal to make it more substantial. Makes 10 patties. 📖 Read Cathy’s recipe · ▶️ Watch on YouTube
🥣 Creamy Cauliflower Soup · Jill Dalton
🌱 Our SOS-Free Changes: leave out the miso (it contains salt) and finish with the lemon and pepper; use water or homemade salt-free broth instead of low-sodium broth. Jill already sautés in water, not oil. Makes 6 servings. 🌱 Kitchen Monk adds ½ cup white beans to each 1½-serving bowl. 📖 Read Jill’s recipe · ▶️ Watch on YouTube
🧊 Storing, freezing, and reheating
- Refrigerate leftovers within 2 hours, in shallow containers so they cool fast.
- Eat refrigerated leftovers within 3–4 days. Freeze anything you won’t eat by then; frozen leftovers keep their best quality for 3–4 months.
- Thaw frozen chili or patties overnight in the fridge. Reheat chili and soup to a rolling boil, and reheat patties and rice to 165°F.
Source: USDA, Leftovers and Food Safety.
🧮 Nutrition (preliminary estimates, not yet verified)
| Meal | kcal | Protein | 🌾 Fiber | Carb | Fat | Sat. fat | Sodium |
|---|---|---|---|---|---|---|---|
| Oatmeal + half topping + banana | 681 | 15 g | 14 g | 120 g | 21 g | 3.5 g | 9 mg |
| Chili + 1 cup brown rice | 507 | 22 g | 17 g | 101 g | 3.3 g | 0.8 g | 77 mg |
| Burger Meal | 364 | 19 g | 16 g | 69 g | 2.8 g | 0.5 g | 24 mg |
| Soup Meal (1½ servings + beans) | 276 | 16 g | 13 g | 46 g | 4.9 g | 1.0 g | 78 mg |
| Daily range | 1,233–1,694 | 46–58 g | 40–49 g 🎉 | 213–322 g | 27–30 g | 4.7–5.4 g | 110–164 mg |
| Week average | ≈1,480 | 53 g | 45 g 🎉 | 273 g | 28 g | 5.0 g | 133 mg |
🍽️ Eat as much as you need. About 1,480 kcal a day is an average estimate for this plan, not a target. Many adults need more, especially on the lighter soup days (Days 5–7). Easy ways to add more: an extra cup of brown rice or a baked potato with any meal, another piece of fruit, more beans, or a small handful of unsalted nuts. Talk with your care team about what’s right for you.
🧮 How these were estimated: USDA FoodData Central (SR Legacy) values for each ingredient in our version, divided by the stated yield. Canned beans counted as cooked, drained, no-salt-added beans. Nutritional yeast uses a typical product label (not in SR Legacy). Banana: medium, 118 g (apple, 182 g, is about 95 kcal; orange, 131 g, about 62 kcal). Standard calories, never reduced for fiber. Most spices, water, and salt-free broth are not counted. ⚠️ Not yet verified: the specific USDA food records and gram weights behind these numbers haven’t been documented and independently checked, so treat them as preliminary. This is not a complete nutrition assessment: vitamins and minerals are not yet calculated, and there is no vitamin B12 source, so plan a reliable one. A second-person check and dietitian review are still to come.
👩🍳 Recipes and videos belong to Jill Dalton (The Whole Food Plant Based Cooking Show) and Cathy Fisher (Straight Up Food). We link to them and don’t copy their steps or photos. Neither creator has reviewed or endorsed Kitchen Monk. Educational, not medical advice. Corrections: rfjeep@gmail.com.
