Meal Prep Plan
High-Protein Week
Ninety minutes that front-load your whole week with 120+ grams of protein a day. The slow cooker does the heavy lifting while you handle everything else.
The recipes
Slow-Cooker Pulled Chicken
Ten minutes of effort in the morning, a mountain of pulled chicken by pickup time. Sandwiches, bowls, wraps - it does all of it.
Turkey Meatballs in Marinara
A double batch of tender turkey meatballs - half for tonight's spaghetti, half for the freezer. Future-you says thanks.
Greek Chicken Pasta Salad
Cold pasta salad that actually keeps you full: chicken, feta, olives and crunchy veg. Built for the office fridge.
Veggie Egg Muffins
A muffin tin full of eggs, cheese and whatever veg is in the drawer. Reheat two in 45 seconds while you find the kids' shoes.
Cottage Cheese Ranch Dip
Blitz cottage cheese with ranch seasoning and it turns into a creamy dip with a ridiculous amount of protein. Veg sticks suddenly worth it.
Shopping list
Protein
Produce
Pantry
Dairy
Cook order
- 1
Slow cooker on first - chicken, stock and spices in. It works while you work.
- 2
Oven to 180°C. Whisk eggs, load the muffin tin, egg muffins in.
- 3
Boil the pasta for the salad; rinse it cold when done.
- 4
Roll and brown the turkey meatballs, then set them simmering in marinara.
- 5
Pan-fry the chicken for the pasta salad, slice, and toss the whole salad together.
- 6
Blitz the ranch dip - 1 minute, one blender cup.
- 7
Pull the egg muffins and let everything cool while you shred the slow-cooker chicken and stir in BBQ sauce.
- 8
Portion everything into containers: meatballs and pulled chicken in family-size tubs, salad and dip in singles.
Your week
| Day | Lunch | Dinner |
|---|---|---|
| Monday | Greek Chicken Pasta Salad | Turkey Meatballs in Marinara |
| Tuesday | Slow-Cooker Pulled Chicken rolls | Family dinner / leftovers |
| Wednesday | Greek Chicken Pasta Salad | Turkey Meatballs in Marinara |
| Thursday | Slow-Cooker Pulled Chicken bowls | Family dinner / leftovers |
| Friday | Greek Chicken Pasta Salad | Family dinner / takeaway night |
| Saturday | Veggie Egg Muffins + ranch dip and veg | Family dinner |
| Sunday | Family lunch / leftovers | Family dinner (next prep day) |