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A Beginner's Weekly Meal Plan
Meal prep saves time and money, and stops you ordering takeaway when you're hungry and tired.
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The weekly plan
- Breakfast: overnight oats, or eggs with wholegrain bread
- Lunch: chicken or fish + brown rice + vegetables
- Dinner: quinoa salad or lentil soup
- Snack: fruit, yogurt or nuts
Two-hour Sunday prep session
30 minPlan
90 minCook
15Meals
450kcal/meal
Ingredients
- 1 kg chicken breast
- 3 cups brown rice
- 2 kg mixed vegetables
- 2 cups quinoa
- 12 eggs
- Glass storage containers
Method
- Season the chicken and roast 25 minutes.
- Cook rice and quinoa at the same time.
- Chop the vegetables and roast half.
- Portion into containers; refrigerate up to 4 days.
Glass meal prep container setAffiliate link — costs you nothing extra and supports the blog
Check price
Tip
Write your shopping list from the plan before going to the store, and stick to it.
⚠️ For general education only. If you have a health condition or allergy, consult your doctor.