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Weekly Meal Plan (with Grocery List and PDF Download)

For: Carrot Cake Overnight Oats, Carrot Cake Baked Oats, Chicken Macaroni Pasta Salad, and Mediterranean Vegetable Salad (Recipes available on AthleteLunchbox.com) This workflow is designed to maximize efficiency by overlapping tasks and minimizing downtime, completing all four recipes in about 1 hour.
Prep Time10 minutes
Active Time1 hour
Total Time1 hour 10 minutes
Course: Weekly Meal Prep
Cuisine: Western
Keyword: Weekly Meal Prep
Author: Lauren Sampson

Equipment

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
US Customary - Metric

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 onion
    Chop 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 cloves
    And 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.

Notes

Approximate serving sizes, nutritional information and storage, reheating, freezing information available on the individual recipe posts. 
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