Docmino

The '3-2-1' Plant-Based Power Prep: 5 Nights, 1 Hour

A modular system to survive the week. We prep three core components—grains, roasted protein/veg, and a 'hero' sauce—then remix them into three different styles of meals so you don't get 'leftover fatigue.'

Step 1: Calculate Your Fuel #

Adjust the counters below. We use a base of 0.5 cups of dry grains and 0.5 blocks of tofu/cans of beans per meal to ensure you're actually full.

4
2

Your Batch Targets #

  • Dry Grains (Quinoa/Farro/Rice):
    Total cups dry
    0
    (Yields ~3x cooked volume)
  • Solid Protein (Extra Firm Tofu/Chickpeas):
    Blocks or 15oz cans
    0
  • Veggie Bulk (Broccoli/Peppers/Sweet Potato):
    Cups chopped
    0

Step 2: The Sunday Sprint #

We aren't making meals; we're making components. Do these in this exact order to finish in under an hour.

Grains: Rinse and start on the stove (1:2 ratio water). Set a 20-min timer.
The Veg: Chop into 1-inch chunks. Toss in high-heat oil + 'House Spice' (Garlic powder, Smoked Paprika, Salt, Cumin).
The Protein: Tear tofu by hand (more surface area for crisping) or drain chickpeas. Toss with 1 tbsp cornstarch for crunch.
Sheet Pan: Spread veg and protein on two pans. Don't crowd them or they'll steam instead of roast.
The Hero Sauce: Whisk 1/2 cup Tahini, juice of 1 lemon, 1 tbsp Maple Syrup, and a splash of warm water.
Sheet Pan Roasting (400°F/200°C)
25:00

Pro Tip: Let everything cool completely before lidding your containers to prevent sogginess.

Step 3: The Weeknight Remixes #

Remix A: The 'No-Cook' Power Bowl #

  • 1.
    Scoop cold grains, roasted veg, and protein into a bowl.
  • 2.
    Add a handful of fresh arugula or spinach.
  • 3.
    Drizzle with the Hero Sauce and a sprinkle of hemp seeds.

    • Remix B: The Crispy Sauté #

  • 1.
    Heat a dry skillet over medium-high. Add a single portion of grains first.
    • Toast grains until popping
    02:00
  • 1.
    Add the veg/protein and a splash of soy sauce.
  • 2.
    Toss until hot. Finish with a squeeze of lime and sriracha.

    • Remix C: The 'Emergency' Wrap #

  • 1.
    Smear a tortilla with hummus or the Hero Sauce.
  • 2.
    Load with the roasted components and some pickled onions.
  • 3.
    Toast the whole wrap in a pan for 2 minutes per side.
    • Created by
  • AO
    amara_okoroAmara Okoro