Utilizing seasonal ingredients not only elevates the flavour profiles of your dishes but also minimizes waste, allowing for a more sustainable cooking experience. This week’s meal plan features a delightful array of recipes that cater to various meals throughout your day. Start your morning with the wholesome Carrot Cake Overnight Oats for some secret veg. For lunch, enjoy the Chicken Macaroni Salad, which can be served warm or cold, providing versatility. As a satisfying snack or even another make-ahead breakfast option, try the Carrot Cake Baked Oatmeal, which offers the same delightful flavors in a convenient format. Mediterranean Vegetable Salad can be served as an excellent side for dinner, enhancing proteins such an Orange Rosemary Roast Chicken or Roast Pork with fresh and nutritious ingredients.
The beauty of this meal plan lies in the overlapping seasonal produce items, simplifying your grocery list while ensuring you have all the essentials to create nourishing meals without the hassle!
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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.
Download the Meal Plan
What's in the PDF?
- The 4 recipes prepped recipes
- A shopping list for the recipes
- Step-by-step instructions to cook all recipes at the same time
- 4 easy dinner ideas
You can follow the whole plan or just use parts of it—it’s totally up to you!
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!
- Carrot Cake Overnight Oats
- Carrot Cake Baked Oats
- Chicken Macaroni Salad
- Mediterranean Vegetable Salad
- Beef Stroganoff
- Chicken Thigh Burrito Bowl
- Chinese Lemon Chicken
- Eggplant Involtini
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.)
Need More Meal Prep Help?
Weekly Meal Plan (with Grocery List and PDF Download)
Equipment
- Overnight Oats Jar optional
Materials
Carrot Cake Overnight Oats
- 30 g rolled oats
- 30 g chia seeds
- 150 ml milk
- 50 g Greek yogurt
- 30 g (1 scoop) protein
- 1 teaspoon cinnamon
- ½ teaspoon nutmeg
- ¼ cups grated carrot
- 1 tablespoon walnuts
Carrot Cake Baked Oats
- 170 g rolled oats
- 100 g flour
- 1 banana mashed
- 1 egg
- 50 g chia seeds
- 55 g (2 scoops) protein powder
- 1 tablespoon maple syrup adjust to preferences
- 250 ml milk
- 1 tablespoon cinnamon adjust to preferences
- 2 teaspoon ground cloves adjust to preferences
- 2 teaspoon nutmeg adjust to preferences
- ½ cup grated carrot (approx 2 carrots)
- ½ cup raisins/sultanas optional
- ½ cup walnuts optional, to top
Chicken Macaroni Salad
- 500 g (approx. ~3) chicken breast
- 15 ml olive oil
- 15 g dried oregano
- 400 g elbow macaroni
- 100 g (~2 medium) carrots thinly sliced
- 100 g (~2 small) cucumbers thinly sliced
- 100 g (~1 medium) capsicum thinly sliced
- 20 g spring onion thinly sliced
- 160 g plain Greek yoghurt
- 1 tablespoon Dijon mustard
- 1 tablespoon mustard seeds
- 2 teaspoon white wine vinegar
Mediterranean Vegetable Salad Ingredients
- 300 g eggplant approx. 1. cut 1 inch pieces
- 200 g red capsicum (pepper) approx. 1. sliced
- 200 g zucchinis approx. 2. cut 1 inch pieces
- 200 g asparagus approx. 8. ends trimmed
- 150 g red onion approx. 1. cut into ?ths
- 250 g cherry tomatoes
- 2 tablespoon olive oil
Maple Balsamic Dressing (for the veg salad)
- 4 tablespoon balsamic vinegar
- 4 tablespoon olive oil extra virgin
- 2 tablespoon maple syrup
- 1 teaspoon dijon mustard
- 6 basil leaves finely diced
- 2 garlic cloves finely diced or minced
Instructions
Step 1: Prep & Bake Chicken + Cook Macaroni (~25 min cook)
- Preheat oven to 180°C (360°F).
- Season the 500 g (approx. ~3) chicken breast with 15 ml olive oil 15 g dried oregano, place it on a baking tray, and put it in the oven for ~25 minutes.
- At the same time, bring a pot of salted water to a boil. And cook 400 g elbow macaroni per packet instructions. Drain and rince under cold water.
Step 2: Prepare & Bake Carrot Cake Baked Oats (~5 min prep, 40 min bake)
- Shred ¼ cups grated carrot and ½ cup grated carrot(approx. 3 carrots) for baked oats and overnight oats. Set aside ¼ cups grated carrot for overnight oats.
- In a mixing bowl, combine all ingredients for the baked oats: 170 g rolled oats 100 g flour 1 banana 1 egg 50 g chia seeds 55 g (2 scoops) protein powder 1 tablespoon maple syrup 250 ml milk 1 tablespoon cinnamon 2 teaspoon ground cloves 2 teaspoon nutmeg ½ cup grated carrot ½ cup raisins/sultanas. Pour into a baking dish. Top with ½ cup walnuts (optional)
- When the chicken has ~15 minutes left, place the baked oats in the oven to bake for ~40 minutes.
Step 3: Prep & Grill Vegetables (~20 min)
- Slice vegetables for macaroni salad: 100 g (~2 medium) carrots 100 g (~2 small) cucumbers 100 g (~1 medium) capsicum 20 g spring onionChop vegetables for the Mediterranean vegetable salad: 300 g eggplant 200 g red capsicum (pepper) 200 g zucchinis 200 g asparagus 150 g red onion 250 g cherry tomatoes
- Heat a grill pan (or use a BBQ) over medium-high heat. Add mediterranean vegetables and grill 5-7 minutes each side until lightly charred.
- While cooking, mix together dressing ingredients for the Mediterranean salad: 2 tablespoon olive oil 4 tablespoon balsamic vinegar 4 tablespoon olive oil extra virgin 2 tablespoon maple syrup 1 teaspoon dijon mustard 6 basil leaves 2 garlic clovesAnd the sauce for the macaroni chicken salad:160 g plain Greek yoghurt 1 tablespoon Dijon mustard 1 tablespoon mustard seeds 2 teaspoon white wine vinegar
Step 4: Assemble Carrot Cake Overnight Oats (~5min)
- Mix all ingredients In jars or container: 30 g rolled oats 30 g chia seeds 150 ml milk 50 g Greek yogurt 30 g (1 scoop) protein 1 teaspoon cinnamon ½ teaspoon nutmeg ¼ cups grated carrot 1 tablespoon walnuts Stir well, cover, and place in the fridge to soak overnight.
Step 5: Remove Chicken & Let It Cool (~5 min)
- Once the chicken reaches 69°C (160°F), remove it from the oven. Let it rest so the temperature rises to 74°C (165°F) before dicing or shredding.
- Set it aside to cool at room temperature (no more than 2 hours).
Step 6: Assemble Mediterranean Vegetable Salad (~5 min)
- In a large bowl, mix the chopped Mediterranean vegetables (300 g eggplant 200 g red capsicum (pepper) 200 g zucchinis 200 g asparagus 150 g red onion 250 g cherry tomatoes and balsamic dressing.
- Store in the fridge for easy access throughout the week.
Step 7: Remove & Cool Carrot Cake Baked Oats (~5 min)
- Once the baked oats are golden and set, remove them from the oven. Let them cool for a few minutes before slicing and storing.
Step 8: Assemble Chicken Macaroni Pasta Salad (~5 min)
- Once the chicken is cool enough, dice or shred it into bite-sized pieces.
- In a large bowl, mix the cooled macaroni, chicken, chopped vegetables (100 g (~2 medium) carrots 100 g (~2 small) cucumbers 100 g (~1 medium) capsicum 20 g spring onion) and yogurt mustard dressing.
- Store in containers and refrigerate.
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