This week’s meal plan is all about effortless cooking with maximum versatility. Once the Roast Chicken and Vegetables are in the oven, the hardest part is done! While they cook, you can quickly prep Egg Bites with Spinach, Bacon, and Tomato (or any mix-ins you like) and whip up a creamy Greek Yogurt Dill Dip to pair with carrots and crackers for easy snacking. With everything coming together in just over an hour, this meal prep keeps things simple while giving you plenty of options to mix and match throughout the week. Whether you enjoy the roast chicken as a main meal, toss it into salads, or pair it with the egg bites for a protein-packed breakfast, this plan is designed for ease, flexibility, and deliciousness!
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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.
What's in the PDF?
- The 3 recipes I prepped for the week
- A shopping list for the 3 recipes
- Step-by-step instructions to cook all 3 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!
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.
Instagram -
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!
- Bacon, Spinach, Tomato Egg Bites
- Roast Chicken (and Vegetables)
- Dill Yogurt Dip (with Crackers and Veggie Sticks)
- Hawaiian Chicken Salad
- Beef Teriyaki Noodle Stir Fry
- Butternut Pumpkin Pasta
- Chicken Bacon Mushroom Risotto
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.)
For most people, meal prepping for an entire week isn’t realistic, but if enough of you want full-week plans, I’m open to experimenting with it! Let me know if that’s something.
Download the Meal Plan
The Recipes
Breakfast - Bacon, Spinach, Tomato Egg Bites
Bacon, Spinach, Tomato Egg Bites is a protein-packed, bite-sized Breakfast Recipe filled with savory flavours and wholesome ingredients. Breakfast meal prep makes mornings effortless, and for more savory options, try prepping Ham and Asparagus Frittata, Chorizo Egg Breakfast Burrito, or veggie-packed muffins for grab-and-go convenience.
Lunch - Roast Chicken and Vegetables
Roast Chicken and Vegetables is a hearty, flavourful meal cooked together for an easy, nutritious dish. The roasted chicken can be used in a variety of recipes throughout the week, you can also mix up your flavouring with a Peri Peri Chicken or Orange Rosemary Roast Chicken
Snacks - Dill Yogurt Dip
Dill Greek Yogurt Dip is a creamy, tangy, and herb-packed dip that’s light yet flavourful like a Scallion Cream Cheese Dip. It pairs perfectly with crackers, fresh veggies, Homemade Bagels, and Focaccia, making it a versatile addition to any meal or snack.
Dinners -
Hawaiian Chicken Salad
Hawaiian Chicken Salad is a refreshing mix of tender chicken, juicy pineapple, crunchy veggies, and a flavourful coconut dressing. It’s the perfect summer Salad Recipe, and you can easily use Leftover Roast Chicken to make it even quicker and more convenient.
Beef Teriyaki Noodle Stir Fry
Beef Teriyaki Noodle Stir Fry is a flavourful and satisfying dish featuring tender beef, stir-fried vegetables, and noodles tossed in a rich teriyaki sauce. For another way to enjoy teriyaki flavours, try a Tofu Poke Bowl for a fresh option or a Teriyaki Chicken Noodle Stir Fry for a classic twist.
Butternut Pumpkin Pasta
Butternut Pumpkin Pasta is a creamy, comforting dish featuring velvety butternut pumpkin sauce tossed with pasta for a rich, satisfying meal. This Vegetarian Recipe brings the cozy, warm flavours of classic pumpkin soup, making it perfect for a hearty yet wholesome dish.
Chicken Bacon Mushroom Risotto
Chicken Bacon Mushroom Risotto is a rich and creamy dish combining tender chicken, crispy bacon, and earthy mushrooms in a flavourful, comforting risotto. If you love risotto, you should also try Truffle Mushroom Risotto for a luxurious twist or Pumpkin Feta Risotto for a sweet and savory balance.
Need More Meal Prep Help?
Meal Prep and Plan with Roast Chicken
Instructions
Step 1: Prep & Roast Chicken & Vegetables (~10 min prep, ~45 min cook)
- Preheat the oven to 180°C (360°F).
- Season the chicken with your preferred spices and place it in a baking tray or roasting dish.
- Chop vegetables evenly, toss with oil and seasoning, and spread them around the chicken.
- Place in the oven and roast for approximately 45 minutes (approx. 20minutes per 500g/1lb)
Step 2: Prep & Bake Egg Bites (~10 min prep, ~20 min cook, overlaps with chicken roasting)
- Chop the bacon and tomato into small pieces.
- In a bowl, whisk eggs, seasoning, and mix in spinach lightly.
- Grease a muffin tin, then pour in the egg mixture evenly.
- Place in the oven (alongside the chicken) and bake for ~20 minutes or until set.
Step 3: Make the Dill Dip & Prep Vegetable Sticks (~10 min)
- Mix all dill dip ingredients in a bowl, then transfer to single-serve containers.
- Wash, peel, and slice vegetable sticks (e.g., carrots, cucumbers, bell peppers).
- Store veggie sticks in a container for easy snacking.
Step 4: Remove Egg Bites & Check Chicken (~5 min)
- Once the egg bites are set and golden, remove them from the oven and let them cool.
- Check the chicken – if fully cooked (internal temp ~160°F/69°C), remove from the oven. Otherwise, allow it to finish cooking.
Step 5: Assemble & Store (~10 min)
- Let the roast chicken rest for at least 10 minutes before slicing or shredding.
- Portion roasted vegetables into meal prep containers.
- Pack egg bites into containers for an easy grab-and-go meal.
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