Life Hacks Prompts
[2025 Collection]

**7-Day Meal Plan**

**Day 1**

Breakfast: Greek yogurt with mixed berries and chia seeds

Lunch: Quinoa salad with chickpeas, cucumber, tomatoes, bell peppers, olive oil, and lemon dressing

Snack: Apple slices with sunflower seed butter

Dinner: Lentil and vegetable stir-fry over brown rice

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**Day 2**

Breakfast: Scrambled eggs with spinach and feta cheese

Lunch: Gluten-free wrap with hummus, roasted vegetables, and arugula

Snack: Carrot and celery sticks with tzatziki

Dinner: Baked tofu with roasted broccoli and sweet potatoes

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**Day 3**

Breakfast: Smoothie with spinach, banana, protein powder (plant-based), and almond milk

Lunch: Lentil soup with gluten-free bread

Snack: Handful of roasted pumpkin seeds

Dinner: Stuffed bell peppers with quinoa, black beans, corn, and tomato

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**Day 4**

Breakfast: Overnight oats made with gluten-free oats, chia seeds, and blueberries

Lunch: Chickpea and avocado salad with cherry tomatoes and lemon dressing

Snack: Greek yogurt with sliced strawberries

Dinner: Zucchini noodles with marinara sauce and sautéed tempeh

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**Day 5**

Breakfast: Omelette with mushrooms, bell peppers, and goat cheese

Lunch: Buddha bowl with brown rice, roasted chickpeas, kale, carrots, and tahini dressing

Snack: Orange slices and a handful of sunflower seeds

Dinner: Vegetable curry with lentils served with cauliflower rice

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**Day 6**

Breakfast: Smoothie bowl with spinach, mango, protein powder, and gluten-free granola

Lunch: Quinoa and roasted vegetable salad with feta and olive oil

Snack: Edamame with sea salt

Dinner: Baked tempeh with roasted Brussels sprouts and mashed sweet potatoes

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**Day 7**

Breakfast: Greek yogurt with raspberries and flax seeds

Lunch: Gluten-free wrap with hummus, spinach, roasted zucchini, and bell peppers

Snack: Handful of mixed seeds (pumpkin, sunflower)

Dinner: Chickpea and vegetable stir-fry with brown rice

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**Grocery List** (Approximate Quantities for 7 Days)

**Proteins:**
• Greek yogurt (32 oz)
• Eggs (1 dozen)
• Chickpeas (4 cans or 3 cups cooked)
• Lentils (2 cups dry)
• Tofu (2 blocks)
• Tempeh (2 blocks)
• Protein powder (plant-based, optional)

**Grains & Starches:**
• Quinoa (4 cups cooked)
• Brown rice (3 cups cooked)
• Gluten-free oats (2 cups)
• Gluten-free wraps (5–7)
• Gluten-free bread (1 loaf)

**Vegetables:**
• Spinach (1 large bag)
• Kale (1 bunch)
• Broccoli (2 heads)
• Zucchini (4)
• Bell peppers (6–7)
• Carrots (1 bag)
• Celery (1 bunch)
• Cherry tomatoes (2 cups)
• Sweet potatoes (4–5)
• Mushrooms (1 cup)
• Brussels sprouts (1 lb)

**Fruits:**
• Bananas (5–6)
• Mixed berries (frozen or fresh, 3 cups)
• Strawberries (1 cup)
• Mango (1–2)
• Orange (2–3)
• Apples (3–4)
• Raspberries (1 cup)

**Others:**
• Olive oil
• Sunflower seed butter
• Tahini
• Tzatziki
• Feta or goat cheese (optional)
• Chia seeds
• Flax seeds
• Gluten-free granola
• Lemon (2–3)
• Salt, pepper, spices (cumin, paprika, garlic powder, curry powder, etc.)

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**Prep Instructions & Tips**

• Batch cook grains: Cook all quinoa and brown rice at the beginning of the week and store in the fridge.

• Roast veggies in bulk: Roast bell peppers, zucchini, broccoli, and sweet potatoes with olive oil and spices for 20–25 min at 400°F.

• Prepare proteins ahead: Bake tofu and tempeh with marinade for 20–25 min at 375°F.

• Overnight oats & smoothies: Make overnight oats in jars; smoothies can be prepped in freezer packs.

• Mix salads in jars: Layer ingredients in jars for quick grab-and-go lunches.

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✅ **Tips for variety & nutrition:**

• Rotate vegetables and fruits based on availability and season.

• Use different spices to change flavor profiles (e.g., curry, Italian herbs, smoked paprika).

• Swap quinoa for millet or buckwheat for a different grain option.

**Day 1 – Arrival & Shibuya Exploration**

**Morning:**

• Arrive at Narita/Haneda Airport → Take the train (Narita Express or Keikyu Line) to central Tokyo.
• Check into a budget-friendly hotel or Airbnb in Shibuya (~$120/night).

**Afternoon:**

• Explore Shibuya Crossing – the iconic scramble intersection.
• Visit Hachiko Statue for a photo.
• Shop at Shibuya 109 for fashion and trendy items.

**Evening:**

• Dinner at Uobei Shibuya – conveyor belt sushi (~$20–$25/person).
• Walk around Center Gai for neon lights and street vibes.

**Insider Tips:**

• Buy a Suica or Pasmo card for convenient travel on trains and buses.
• Try crepes from street vendors in Shibuya for a quick snack.

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**Day 2 – Harajuku & Akihabara**

**Morning:**

• Take the train to Harajuku.
• Walk along Takeshita Street for quirky shops, anime merchandise, and street food.
• Visit Meiji Shrine for a peaceful contrast to the bustling streets.

**Afternoon:**

• Lunch at Kyushu Jangara Ramen (~$15/person).
• Take the train to Akihabara – the anime and tech hub.
• Explore Mandarake, Animate, and Akihabara Radio Kaikan.

**Evening:**

• Visit a Maid Cafe for a fun, unique experience (~$25/person).
• Dinner at Coco Ichibanya for Japanese curry (~$12–$15/person).

**Insider Tips:**

• Check opening hours of anime stores; weekdays are less crowded.
• Take advantage of tax-free shopping with your passport for electronics.

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**Day 3 – Odaiba & Modern Tech**

**Morning:**

• Head to Odaiba (via Yurikamome Line for scenic views over Rainbow Bridge).
• Visit TeamLab Borderless (digital art museum) – immersive light and sound experiences.

**Afternoon:**

• Lunch at Gundam Cafe or DiverCity Tokyo Plaza food court (~$15/person).
• Check out Gundam Statue and Palette Town.
• Ride the Daikanransha Ferris Wheel for skyline views (~$10/person).

**Evening:**

• Dinner at Sushi no Midori (~$25–$30/person).
• Stroll along Odaiba Seaside Park for night views of Tokyo Bay.

**Insider Tips:**

• Buy tickets for TeamLab online in advance to skip lines.
• Bring a portable battery for phones; you'll take a lot of photos here.

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**Day 4 – Asakusa & Traditional Tokyo**

**Morning:**

• Take the train to Asakusa.
• Visit Senso-ji Temple, Tokyo's oldest temple.
• Walk along Nakamise Shopping Street for souvenirs and snacks.

**Afternoon:**

• Lunch: Tempura Daikokuya (~$20/person).
• Take a river cruise on the Sumida River to enjoy city views.

**Evening:**

• Explore Ueno Park and Ameyoko Market.
• Dinner at Ippudo Ramen (~$15–$20/person).

**Insider Tips:**

• Early morning is the best time to visit Senso-ji to avoid crowds.
• Bargain slightly at Ameyoko Market for souvenirs, but be polite.

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**Day 5 – Shinjuku & Departure**

**Morning:**

• Explore Shinjuku Gyoen National Garden for a calm morning walk.
• Check out Kabukicho (for photos only; avoid shady areas).

**Afternoon:**

• Lunch at Omoide Yokocho – alleyway yakitori stalls (~$15–$20/person).
• Last-minute shopping at Takashimaya Times Square or Isetan Department Store.

**Evening:**

• Return to the hotel, collect luggage, and take train to the airport.

**Insider Tips:**

• Use luggage delivery services ("takuhaibin") to send bags to the airport if you want to explore hands-free.
• Reserve extra time for airport transfers; Tokyo trains are punctual but busy.

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**Budget Breakdown** (Approximate for 2 People / 5 Days)

| Category | Cost |
| --- | --- |
| Accommodation (5 nights) | $600 |
| Food (3 meals/day) | $350–$400 |
| Attractions & Tickets | $250 |
| Transportation (Suica + local trains) | $80 |
| Shopping & Souvenirs | $200 |
| Miscellaneous | $100 |
| **Total** | **$1,580–$1,630** |

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**Additional Insider Tips**

• **Public Transit:** Avoid rush hours (7–9 AM, 5–7 PM) for comfort.

• **Connectivity:** Rent a pocket Wi-Fi (~$5/day) for maps and translation apps.

• **Apps:** Download Hyperdia (train schedules) and Google Maps for navigation.

• **Cash:** Many small vendors don't take cards; carry ¥10,000–¥15,000 in cash.

• **Cultural Etiquette:** Bow slightly when greeting or thanking staff; shoes off indoors at traditional spots.