This week’s meal plan is all about efficiency, affordability, and delicious flavours—ready in under an hour with no need for reheating! By using crossover ingredients, the prep is quicker, the shopping list is shorter, and the meals are budget-friendly without sacrificing taste. Hot Cross Buns French Toast Bake makes for a cozy, no-fuss breakfast, while Blueberry Coconut Chia Pudding is a refreshing, make-ahead option perfect for busy mornings or a mid-afternoon snack. For hearty yet simple meals, Pesto Orzo with Sundried Tomatoes and Mediterranean Chicken and Vegetable Orzo bring bold flavours with minimal effort. With fewer ingredients and maximum versatility, this meal plan keeps things stress-free and delicious!
Jump to:
Hey Newbies, WELCOME!
I share weekly meal plans on my website as often as I can. These plans include meals that either my partner or I ate (so you know they’re tasty!). All the recipes are on my website, and you can download the full weekly meal plan as a Downloadable and Printable PDF.
What's in the PDF?
- The 4 recipes I prepped for the week
- A shopping list for the 4 recipes
- Step-by-step instructions to cook all 4 recipes at the same time in under 1 hour
- 4 easy dinner ideas
You can follow the whole plan or just use parts of it—it’s totally up to you!
Prefer it in video form? [coming soon]
I’ve also made videos to show you how to meal prep everything:
- Short version: On Instagram (<1 minute)
- Long version: On YouTube (3–5 minutes), with tips on when to pause the video so you can follow along.
Youtube -
New to meal prepping?
Firstly, thank you so much for picking me to help you out with your meal prep journey. Please check out my Meal Prep Hub and my Meal Prep for Beginners post for my best tips and tricks, and if you have any questions, join my Facebook Group and ask your little heart out!!
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!
- Hot Cross Buns French Toast Bake
- Blueberry Coconut Chia Pudding
- Pesto Orzo with Sundried Tomatoes
- Greek Chicken and Mediterranean Vegetable Orzo
- Big Mac Burger Bowl
- Eggplant and Pumpkin Lasagne
- Gochujang Pasta with Chicken
- Lemon Mustard Pork Chops
Not convinced? Check out my hundreds of Meal Prep Friendly 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:
- I get bored eating the same food after a few days.
- Personally, I prefer not to eat prepped food after 4 days.
- Most of my recipes make 4 servings, which works well for me and my partner.
- Prepping an 7 days-worth of food for two people takes a lot of time.
- We love cooking fresh food when we can!
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.)
Download the Meal Plan
The Recipes
Breakfast - Hot Cross Buns French Toast Bake
Hot Cross Buns French Toast Bake is a rich and spiced make-ahead dish where soft hot cross buns soak up a creamy custard for a flavourful, indulgent Easter-themed breakfast like a Carrot Cake Baked Oats
Lunch - Pesto Orzo with Sundried Tomatoes
Pesto Orzo with Sundried Tomatoes is a vibrant and flavourful dish featuring tender orzo pasta tossed in rich pesto and tangy sundried tomatoes for a quick and delicious meal. If you can't find orzo, try my Walnut Spinach Pesto Pasta for something similar.
Lunch - Greek Chicken and Mediterranean Veg Orzo
Greek Chicken and Mediterranean Vegetable Orzo is a hearty and flavorful dish featuring tender chicken, roasted Mediterranean vegetables, and orzo pasta tossed in aromatic herbs and seasonings that fits into the theme of Mediterranean recipes like a Mediterranean Vegetables and Gnocchi, or even a Med Veg Kabob.
Snacks - Blueberry Coconut Chia Pudding
Blueberry Coconut Chia Pudding is a creamy, nutrient-packed make-ahead breakfast or snack featuring chia seeds soaked in coconut milk with sweet, juicy blueberries. If you've got extra blueberries, you could make some Blueberry Muffins or Blueberry Lemon Oatmeal for more Breakfast Meal Prep Options
Dinners -
Big Mac Burger Bowl
Big Mac Burger Bowl is a deconstructed, protein-packed version of the classic burger, featuring seasoned beef, crisp lettuce, pickles, cheese, and a tangy special sauce. There's no boring salads here - especially with a Gochujang Beef Kimchi Salad and a Vietnamese Lemongrass Beef Salad.
Eggplant and Pumpkin Lasagne
Eggplant and Pumpkin Lasagne is a hearty, veggie-packed dish layering roasted eggplant, sweet pumpkin, rich tomato sauce, and creamy cheese for a flavourful twist on a classic. You can even use leftover eggplant from the Greek Chicken with Mediterranean Vegetable Orzo as it only requires ½ an eggplant.
Gochujang Pasta with Chicken
Gochujang Pasta with Chicken is a bold and creamy fusion dish combining tender chicken, spicy-sweet gochujang sauce, and pasta for a flavourful, comforting meal that's perfect for those who enjoy a bit of spice like a Spicy Chicken Pad Thai
Lemon Mustard Pork Chops
Lemon Mustard Pork Chops are a zesty and savory dish featuring juicy pork chops marinated in a tangy lemon and mustard sauce for a flavourful, easy meal. Not a fan of Pork? Try Lemon Mustard Chicken Thighs.
1 Hour Meal Prep Workflow (4 Recipes)
Instructions
Step 1: Prep & Bake the Greek Chicken and Mediterranean Vegetables
- Preheat the oven @180°C (356°F)
- Chop the chicken and mediterranean vegetables, then season .
- Spread everything on a sheet pan and place in the oven to roast (~25 minutes). Move on to next step.
Step 2: Assemble Hot Cross Buns French Toast Bake
- Whisk together the milk, eggs, and spices, then pour over the buns. Slice or tear hot cross buns and add to mixture. Stir and let absorb for 10 minutes while you move on to next step.
Step 3: Prepare Blueberry Coconut Chia Pudding
- In a bowl or jar, mix all chia pudding ingredients. Stir well, cover, and place in the fridge to thicken.
Step 4: Bake the Hot Cross Buns French Toast
- Once the chicken and veggies have been baking for about 10-15 minutes, place the French toast bake in the oven. Bake for 20 minutes.
Step 5: Cook the Orzo & Prep Pesto Ingredients
- Boil a large pot of water and cook orzo according to package instructions.
- While the orzo is cooking, prepare the pesto sauce
- Chop any additional vegetables needed for the Pesto Orzo.
Step 6: Assemble Both Orzo Dishes
- Once the chicken and roasted vegetables are done, remove them from the oven and set aside.
- Divide the orzo into two portions: Mix one with pesto and sundried tomatoes for the Pesto Orzo. Toss the other with the roasted chicken and vegetables for the Greek Chicken Orzo.
- Store both dishes in containers.
Step 7: Final Assembly & Storage
- Remove the French toast bake from the oven and let it cool slightly. Add any extras like yogurt, berries, or syrup as per preference.
- Take the chia pudding from the fridge and portion it into individual containers.
Leave a Reply