Meal Prep Plan
Sunday Power Hour
One hour on Sunday, and breakfast plus lunch are handled through Thursday. Oven does the chicken, you assemble the rest - no heroics required.
The recipes
Sheet-Pan Chicken & Veg
Everything on one tray, into the oven, and you're free for 25 minutes. The weeknight dinner that runs itself.
Chicken Burrito Bowls
The meal-prep classic for a reason: rice, beans, seasoned chicken and whatever toppings survive the week. Four lunches, one pan of chicken.
Peanut Butter Overnight Oats
Five minutes tonight buys you four mornings of grab-and-go breakfast. Tastes like dessert, eats like a proper meal.
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.
Shopping list
Protein
Produce
Pantry
Dairy
Cook order
- 1
Oven to 220°C - sheet-pan chicken and potatoes in first, they take the longest.
- 2
While that roasts, get the rice cooking for the burrito bowls.
- 3
Whisk eggs and load the muffin tin. When the sheet pan comes out, drop the oven to 180°C and bake the egg muffins.
- 4
Sear the taco-seasoned chicken strips on the hob - 8 minutes, done.
- 5
Assemble 4 burrito bowls: rice, beans, corn, chicken, salsa, cheese. Lids on.
- 6
Stir up 4 jars of overnight oats - this is the two-minute victory lap.
- 7
Pull the egg muffins, cool everything on the counter before lids go on.
- 8
Wipe the counter, load the dishwasher, done inside the hour.
Your week
| Day | Lunch | Dinner |
|---|---|---|
| Monday | Chicken Burrito Bowls | Sheet-Pan Chicken & Veg (leftovers) |
| Tuesday | Chicken Burrito Bowls | Family dinner / leftovers |
| Wednesday | Chicken Burrito Bowls | Sheet-Pan Chicken & Veg (leftovers) |
| Thursday | Chicken Burrito Bowls | Family dinner / leftovers |
| Friday | Veggie Egg Muffins + fruit | Family dinner / takeaway night |
| Saturday | Family lunch / leftovers | Family dinner |
| Sunday | Family lunch | Family dinner (next prep day) |