This week’s meal plan is all about quick, delicious, and wholesome recipes that are perfect for busy days. In under 50 minutes, I prepped Peaches and Cream Overnight Oatmeal for a creamy, protein-packed breakfast, Cashew Chicken Stir Fry with Rice and Vegetables for a flavourful and balanced lunch, and Scallion Cream Cheese with Homemade Tortillas for an easy, versatile snack or light meal. With minimal effort and maximum flavour, these recipes are designed to keep you fuelled and satisfied.

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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?
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!
- Peaches and Cream Overnight Oats
- Cashew Chicken Stir Fry with Rice
- Scallion Cream Cheese with Homemade Tortillas
- Pumpkin and Feta Risotto
- Beef Pad See Ew
- Sheet Pan Chicken Fajitas
- Teriyaki Chicken Poke Bowl
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 - Peach Overnight Oats

Peaches and cream overnight oatmeal is a creamy, protein-packed, make-ahead breakfast that combines sweet peaches, chia seeds, and yogurt for a deliciously wholesome start to your day.
Lunch - Cashew Chicken Stir Fry

Cashew Chicken Stir Fry is a quick dish featuring tender chicken, crunchy cashews, fresh vegetables, and a savory sauce served over rice.
Snacks - Scallion Cream Cheese

Scallion Cream Cheese is a creamy spread packed with fresh scallions, garlic and Everything but the Bagel Seasoning, perfect for pairing with Homemade Protein Bagels, crackers, or homemade tortillas.
Dinners -
Pumpkin and Feta Risotto

Pumpkin and Feta Risotto is a creamy, comforting dish combining sweet roasted pumpkin and tangy feta for a flavourful, satisfying meal.
Beef Pad See Ew

Beef Pad See Ew is a savory Thai stir-fry featuring tender beef, wide rice noodles, and crisp vegetables in a rich, soy-based sauce.
Sheet Pan Chicken Fajitas

Sheet Pan Chicken Fajitas are a quick and easy meal with juicy chicken, vibrant peppers, and onions seasoned and roasted together on one pan.
Teriyaki Chicken Poke Bowl

Teriyaki Chicken Poke Bowl is a fresh and flavourful dish featuring tender teriyaki chicken, rice, and vibrant toppings like mango and an Avocado Rose.
athletelunchbox
This was my first weekly meal prep that I created using this format (there are others less formalised on social media). I actually had so much fun trying to get everything done in the hour (and not leave a mess lol). I would love to hear your feedback of this format and what you would like included in the future 🙂