Weekly Meal Plan Week 7, 2025 (with Download and Video)

This week’s meal plan is all about efficiency and flavour—because meal prepping shouldn’t mean spending hours in the kitchen. In under an hour, we’ve prepped three satisfying meals plus a snack to keep you fuelled and feeling good.

Mornings start with Peanut Butter Chocolate Baked Oats, a deliciously indulgent yet wholesome breakfast that feels like dessert. For lunch, we’ve got a fresh and flavourful Tzatziki Salad with Rotisserie Chicken (cue: low effort meal prep). If you love Blueberries in Summer, you'll love the Protein Blueberry Muffins that I've prepped.  And for dinner, we’re keeping it simple but classic with Spaghetti Aglio Olio e Peperoncini. It uses minimal, pantry staple ingredients but it packs a punch!!

Fast, fuss-free, and seriously delicious— use part or all of this meal plan and hopefully it makes your week easier (I know mine was!)

What's in the PDF?

• The 4 recipes I prepped for the week
• A shopping list for the 4 recipes
• 4 easy dinner ideas

You can prep all meals, or just use the meal plan as a guide!

Prefer it in video form?

I’ve also made videos to show you how to meal prep everything:

• Short version (<1 minute)
• Long version (3–5 minutes), with tips on when to pause the video so you can follow along.

Short version -

Long version -

What's on the menu?

I see you haven't quite gotten to the Downloadable PDF, or you want more information about the recipes before you download - fair. Here's a sneak peak!

• Peanut Butter Chocolate Baked Oats
• Tzatziki Chicken Salad (with Couscous and fresh veg)
• Blueberry Protein Muffins
• Spaghetti Aglio Olio e Peperoncini
• Hawaiian Chicken Salad
• Beef Teriyaki Noodle Stir Fry
• Butternut Pumpkin Pasta
• Chicken Bacon Mushroom Risotto

Not convinced? Check out my Main Meal Prep Friendly Recipes and Breakfast Meal Prep Recipes.

My Meal Prep Philosophy

You may have noticed that this is not a structured full week meal prep. There's a couple of reasons for this. I like to keep things balanced and flexible, and I only usually prep 3-4 days at a time because:

Meal prep should make life easier—not feel like a chore. That’s why I keep things flexible, prepping just 3–4 days' worth of meals at a time. It’s the sweet spot: enough to save time and reduce decision fatigue, but not so much that meals start feeling repetitive.

Most of my recipes make four servings, which works perfectly for me and my partner, and leaves plenty of room to cook fresh meals when we feel like it. I also include multiple dinner options so you can mix and match based on what works for you.

If you're someone who prefers prepping for a full week, let me know—I'm always open to experimenting and providing different formats of meal plans!

The Recipes

Breakfast - Peanut Butter Chocolate Baked Oats

The literal crème de la crème of Breakfast Recipes with rich peanut butter and chocolate. Serve this PB Choc Baked Oatmeal with a side of yogurt and fresh berries for a perfectly balanced brekky.

Lunch - Tzatziki Chicken Salad with Couscous

This Tzatziki Chicken Salad is a low effort Salad using Rotisserie Chicken (you can use leftover Roast Chicken if you'd like, or cook it fresh), making it perfect for a low effort meal prep that's done in 10 minutes!

Snacks - Protein Blueberry Muffins

When writing this post, the grocery shops either had no eggs, or eggs were SUPER expensive. I know that's not accessible to a lot of people so I developed this Blueberry Muffin Recipe without Eggs. It makes the perfect snack or Breakfast Recipe.

Dinners -

Hawaiian Chicken Salad

Perfect for summer, this Hawaiian Chicken Salad has a hint of pineapple and coconut making it a pina colada but in a Salad Recipe. Don't knock it 'til you try it.

Beef Teriyaki Noodle Stir Fry

This Beef Recipe is a Teriyaki Stir Fry that has amazingly tender steak covered in a sweet-savoury homemade teriyaki sauce. It's budget friendly and bursting with flavour. The whole family will love this quick weeknight dinner.

Butternut Pumpkin Pasta

I like to think of this recipe as pumpkin soup in pasta. It is sensational. While it is a Vegetarian Recipe, don't turn your nose up. The roasted butternut pumpkin adds lots of flavour with the herbs added.

Chicken Bacon Mushroom Risotto

Everyone loves a bit of bacon, and pack it in with a creamy risotto with chicken thighs and mushrooms, you have the ultimate comfort meal for your weeknight.

Need More Meal Prep Help?