Week of Meal Preps (with PDF Download)

This week’s meal plan is all about quick, budget-friendly meals that come together in under an hour without even turning on the oven! Featuring affordable ingredients like sausages and frozen produce, these recipes are simple, delicious, and perfect for busy schedules. Sausage Tomato Pasta delivers a hearty, flavourful meal with minimal effort, while Chicken and Pineapple Fried Rice offers a sweet and savory twist on a classic. For breakfast, Mixed Berry Overnight Oats provide a creamy, nutritious start to the day with the convenience of Meal Prep.

What's in the PDF?

• The 3 recipes I prepped for the week
• A shopping list for the 3 recipes
• 4 easy dinner ideas

You can follow the whole plan or just use parts of it—it’s totally up to you!

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!

• Mixed Berry Overnight Oats
• Sausage Tomato Pasta
• Pineapple and Chicken Fried Rice
• Gnocchi and Mediterranean Vegetables
• Beef Goulash
• Chicken Cacciatore
• Curried Sausages

Not convinced? Check out my hundreds of Meal Prep Friendly Recipes.

My Meal Prep Philosophy

I'm a firm believer that meal prep shouldn't be boring. Which is why I meal prep only for 3-4 days at a time, and often not all of my meals. This means I get versatility throughout the week and flexibility to cook fresh when I have a bit of spare time. But, I love the time that meal prep gives me back during the week so I don't think I will ever shy away from it.

This is why my weekly meal plans that I provide you has a bit of variety. The purpose is not to have to "stuck" for a week with no other options. That’s why I include 4 dinner options in my plans—you can mix and match what works for you! (And yes, all the dinner recipes are meal-prep friendly too.)

The Recipes

Breakfast - Mixed Berry Overnight Oats

Mixed Berry Overnight Oats are a creamy, make-ahead breakfast packed with juicy berries, hearty oats, and a touch of sweetness for a nutritious start to the day. They're made extra affordable with frozen berries like my Biscoff Raspberry Overnight Oats and Blueberry Lemon Overnight Oats.

Lunch - Sausage Tomato Pasta

Sausage Tomato Pasta is a hearty and flavourful dish featuring savory sausage, rich tomato sauce, and pasta for a quick and satisfying meal. You can use any sausages you wish to customise your meal, and if you're not a fan of pasta, try some Rice.

Dinner - Pineapple Chicken Fried Rice

Chicken Pineapple Fried Rice is a sweet and savory dish combining tender chicken, juicy pineapple, and flavourful fried rice for a delicious, quick meal. The juicy pineapple adds a touch of sweetness, just like a Sweet and Sour Chicken Recipe

Other main options -

Gnocchi and Mediterranean Vegetables

Gnocchi and Mediterranean Vegetables is a vibrant dish featuring pillowy gnocchi tossed with roasted Mediterranean veggies and a Balsamic Maple Dressing.

Beef Goulash Stew

Beef Goulash is a rich and hearty paprika-infused stew featuring tender beef, slow-cooked in a flavourful, savory sauce where the flavours continue to develop day-after-day, making it perfect for freezing or for a Meal Prep.

Chicken Cacciatore

Chicken Cacciatore is a rustic Italian dish featuring braised chicken simmered in a rich tomato sauce with herbs, onions, peppers, and olives.

Curried Sausages

Curried Sausages is a hearty, flavourful dish featuring sausages simmered in a rich, spiced curry sauce with vegetables.

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