Browse through the entire week's meal plan below. Each day includes lunch, dinner, and daily nutritional totals including breakfast.
Monday
Breakfast: High Protein Smoothie
Ingredients:
300ml plant-based milk
30g protein powder
1 banana
15g peanut butter
5g chia seeds
100g frozen berries
Ice cubes (optional)
Nutrition:
Calories:400 kcalProtein:30gCarbs:40gFat:10g
Preparation Steps:
Add liquid base: Pour plant-based milk into a blender.
Add protein: Add protein powder.
Add fruits and extras: Add banana, frozen berries, peanut butter, and chia seeds.
Blend: Blend on high for 30-45 seconds until smooth. Add ice cubes if desired and blend again briefly.
Serve: Pour into a glass and consume immediately.
Meal prep tip: Prepare freezer packs with the banana and berries for quick morning assembly. Add protein powder and liquid just before blending.
Lunch: Grilled Chicken Breast with Quinoa Salad & Hummus
Ingredients:
250g chicken breast
75g quinoa (dry weight)
80g cherry tomatoes, halved
50g cucumber, diced
15g red onion, finely diced
60g hummus
2 tbsp olive oil
½ lemon, juiced
Salt, pepper, and herbs to taste
Nutrition:
Calories:1,000 kcalProtein:70gCarbs:60gFat:35g
Preparation Steps:
Prepare the quinoa: Rinse quinoa under cold water. In a small pot, combine quinoa with 100ml water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 12-15 minutes until water is absorbed. Remove from heat and let stand covered for 5 minutes, then fluff with a fork.
Cook the chicken: Season chicken breast with salt, pepper, and your choice of herbs (thyme, oregano work well). Heat a grill pan or skillet over medium-high heat with a small amount of olive oil. Cook chicken for 6-8 minutes per side until internal temperature reaches 165°F (74°C) and juices run clear. Rest for 5 minutes before slicing.
Prepare the salad: While quinoa cools slightly, combine halved cherry tomatoes, diced cucumber, and diced red onion in a bowl. Add the cooled quinoa.
Make the dressing: In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
Assemble: Toss the quinoa and vegetables with the dressing. Slice the chicken breast. Serve the quinoa salad with sliced chicken on top and a generous dollop of hummus on the side.
Meal prep tip: This meal can be prepared in advance and stored in the refrigerator for up to 2 days. Keep the dressing separate until ready to eat.
Dinner: Stir-Fried Tofu with Brown Rice & Broccoli
Ingredients:
250g firm tofu, drained and pressed
75g brown rice (dry weight)
200g broccoli, cut into florets
2 cloves garlic, minced
2 tbsp soy sauce (or tamari for gluten-free)
2 tbsp sesame oil
1 tsp ginger, grated (optional)
1 tsp honey or maple syrup (optional)
Sesame seeds for garnish (optional)
Nutrition:
Calories:1,100 kcalProtein:60gCarbs:75gFat:40g
Preparation Steps:
Prepare the rice: Rinse brown rice under cold water. Add to a pot with 125ml water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes until tender and water is absorbed. Remove from heat and let stand covered.
Prepare the tofu: Press tofu between paper towels to remove excess moisture. Cut into 1-inch cubes. In a bowl, mix 1 tbsp soy sauce with a dash of sesame oil and coat the tofu pieces.
Cook the tofu: Heat a non-stick pan or wok over medium-high heat with 2 tsp sesame oil. Add tofu cubes and cook for 6-8 minutes, turning occasionally until golden brown on multiple sides. Remove from pan and set aside.
Stir-fry the vegetables: In the same pan, add a touch more oil if needed. Add minced garlic and grated ginger (if using) and stir for 30 seconds until fragrant. Add broccoli florets and stir-fry for 4-5 minutes until bright green and tender-crisp. Add 1-2 tbsp water and cover for 1-2 minutes if you prefer softer broccoli.
Combine: Return tofu to the pan. Add remaining soy sauce and honey/maple syrup if using. Stir to combine everything and heat through for 1-2 minutes.
Serve: Place the brown rice on a plate, top with the tofu and broccoli stir-fry, and sprinkle with sesame seeds if desired.
Meal prep tip: Rice can be cooked in larger batches and refrigerated for up to 3 days. Reheat the stir-fry gently with a splash of water to prevent drying out.
Add liquid base: Pour plant-based milk into a blender.
Add protein: Add protein powder.
Add fruits and extras: Add banana, frozen berries, peanut butter, and chia seeds.
Blend: Blend on high for 30-45 seconds until smooth. Add ice cubes if desired and blend again briefly.
Serve: Pour into a glass and consume immediately.
Meal prep tip: Prepare freezer packs with the banana and berries for quick morning assembly. Add protein powder and liquid just before blending.
Lunch: Cod Wraps with Spinach & Yogurt Sauce
Ingredients:
250g cod fillets
2 large whole wheat wraps
50g carrot, grated
30g fresh spinach
50g Greek yogurt
1 clove garlic, minced
½ lemon, juiced
Salt, pepper, paprika to taste
1 tsp olive oil for cooking
Nutrition:
Calories:950 kcalProtein:70gCarbs:55gFat:30g
Preparation Steps:
Prepare the yogurt sauce: In a small bowl, combine Greek yogurt, minced garlic, half the lemon juice, a pinch of salt, and pepper. Mix well and set aside.
Prepare the cod: Pat cod fillets dry with paper towels. Season with salt, pepper, and a light sprinkle of paprika on both sides.
Cook the cod: Heat olive oil in a non-stick pan over medium-high heat. Add the cod fillets and cook for 3-4 minutes per side until fish flakes easily with a fork and is opaque throughout. Remove from heat and drizzle with remaining lemon juice.
Prepare the vegetables: While the cod cooks, grate the carrot and wash the spinach leaves.
Assemble the wrap: Warm the wrap briefly in a dry pan or microwave for 10-15 seconds. Spread the yogurt sauce over the wrap, leaving a border around the edge. Layer with spinach leaves and grated carrot.
Add the fish: Break the cooked cod into large flakes and place on top of the vegetables. Add an extra dollop of yogurt sauce if desired.
Wrap it up: Fold in the sides of the wrap, then roll tightly from the bottom. Cut in half diagonally and serve immediately.
Meal prep tip: The yogurt sauce can be prepared up to 2 days in advance. If preparing ahead, keep all components separate and assemble just before eating.
Dinner: Salmon with Couscous & Peas
Ingredients:
250g salmon fillet
90g couscous (dry weight)
200g fresh or frozen peas
2 tbsp olive oil
1 lemon (half for juice, half cut into wedges for serving)
1 clove garlic, minced (optional)
Fresh herbs (dill, parsley, or mint)
Salt and pepper to taste
Nutrition:
Calories:1,150 kcalProtein:75gCarbs:65gFat:40g
Preparation Steps:
Prepare the salmon: Pat the salmon fillet dry with paper towels. Season with salt, pepper, and a squeeze of lemon juice.
Cook the salmon: Heat a non-stick pan over medium-high heat with 2 tsp olive oil. Place the salmon skin-side down (if it has skin) and cook for 4-5 minutes. Flip and cook for another 3-4 minutes until the salmon is just cooked through but still moist. The flesh should flake easily but not be dry.
Prepare the couscous: Place dry couscous in a heat-proof bowl. Boil 120ml water and add a pinch of salt and 1 tsp olive oil. Pour over the couscous, cover with a plate or lid, and let sit for 5 minutes. Fluff with a fork when ready.
Cook the peas: Bring a small pot of salted water to a boil. Add peas and cook for 3-4 minutes until tender. Drain well. If using frozen peas, follow package instructions.
Flavor the couscous: Add minced garlic (if using), a squeeze of lemon juice, remaining olive oil, and chopped fresh herbs to the fluffed couscous. Mix well.
Combine peas and couscous: Fold the drained peas into the seasoned couscous.
Serve: Place the couscous and pea mixture on a plate, top with the salmon fillet, and garnish with fresh herbs and lemon wedges.
Meal prep tip: If preparing ahead, slightly undercook the salmon as it will continue to cook when reheated. Couscous reheats well with a splash of water to prevent drying.
Add liquid base: Pour plant-based milk into a blender.
Add protein: Add protein powder.
Add fruits and extras: Add banana, frozen berries, peanut butter, and chia seeds.
Blend: Blend on high for 30-45 seconds until smooth. Add ice cubes if desired and blend again briefly.
Serve: Pour into a glass and consume immediately.
Meal prep tip: Prepare freezer packs with the banana and berries for quick morning assembly. Add protein powder and liquid just before blending.
Lunch: Lentil & Veggie Stew
Ingredients:
100g dry lentils
100g carrot, diced
70g celery, diced
60g onion, diced
2 cloves garlic, minced
250g canned tomatoes
250ml vegetable broth
2 tbsp olive oil
Salt, pepper, and herbs to taste
Nutrition:
Calories:1,000 kcalProtein:60gCarbs:80gFat:30g
Preparation Steps:
Prepare the vegetables: Dice the carrot, celery, and onion. Mince the garlic.
Sauté vegetables: Heat olive oil in a pot over medium heat. Add onion, carrot, and celery, and sauté for 3-4 minutes until softened.
Add remaining ingredients: Add minced garlic and cook for 30 seconds. Add lentils, canned tomatoes, broth, and seasonings.
Simmer: Bring to a simmer, then reduce heat to low. Cover and cook for 15-18 minutes until lentils are tender but not mushy.
Final touches: Add spinach if desired and simmer for an additional minute. Adjust seasonings to taste.
Serve: Serve hot, optionally with a dollop of yogurt on top.
Meal prep tip: This stew tastes even better the next day and can be refrigerated for up to 3 days. Add a splash of water when reheating if it's too thick.
Dinner: Pork Strips with Sweet Potato Mash & Spinach
Ingredients:
250g pork loin, cut into strips
350g sweet potato
50g fresh spinach
2 cloves garlic, minced
1 sprig rosemary (or 1 tsp dried)
3 tbsp olive oil, divided
Salt and pepper to taste
Nutrition:
Calories:1,100 kcalProtein:70gCarbs:60gFat:40g
Preparation Steps:
Prepare the sweet potato: Peel and cut sweet potato into chunks. Place in a pot with salted water, bring to a boil, and simmer for 12-15 minutes until fork-tender.
Prepare the pork: While sweet potato cooks, season pork strips with salt, pepper, and chopped rosemary.
Cook the pork: Heat 1 tbsp olive oil in a non-stick pan over medium-high heat. Add pork strips and cook for 2-3 minutes per side until golden brown and cooked through (internal temperature should reach 145°F/63°C). Remove from pan and keep warm.
Make the mash: Drain the cooked sweet potato well. Return to the pot, add 1/2 tbsp olive oil, and mash until smooth. Season with salt and pepper to taste.
Cook the spinach: In the same pan used for the pork, add the remaining olive oil and minced garlic. Sauté for 30 seconds, then add spinach and cook for 1-2 minutes until wilted. Season with a pinch of salt.
Serve: Plate the sweet potato mash, top with pork strips, and serve spinach on the side.
Meal prep tip: The sweet potato mash can be made ahead and reheated. Cook the pork and spinach just before serving for best results.
Add liquid base: Pour plant-based milk into a blender.
Add protein: Add protein powder.
Add fruits and extras: Add banana, frozen berries, peanut butter, and chia seeds.
Blend: Blend on high for 30-45 seconds until smooth. Add ice cubes if desired and blend again briefly.
Serve: Pour into a glass and consume immediately.
Meal prep tip: Prepare freezer packs with the banana and berries for quick morning assembly. Add protein powder and liquid just before blending.
Lunch: Chickpea Salad Bowl
Ingredients:
180g chickpeas (canned, drained)
100g cherry tomatoes, halved
60g cucumber, diced
45g feta cheese, crumbled
80g Greek yogurt
2 tbsp olive oil
1/2 lemon, juiced
Fresh herbs (mint, parsley)
Salt and pepper to taste
Nutrition:
Calories:1,000 kcalProtein:55gCarbs:70gFat:35g
Preparation Steps:
Prepare the chickpeas: Rinse and drain canned chickpeas well.
Prepare the vegetables: Halve the cherry tomatoes and dice the cucumber.
Make the dressing: In a small bowl, whisk together Greek yogurt, olive oil, lemon juice, salt, and pepper.
Combine ingredients: In a large bowl, combine chickpeas, tomatoes, cucumber, and chopped herbs.
Add dressing: Gently fold in the yogurt dressing, making sure all ingredients are well coated.
Finish: Top with crumbled feta cheese and serve chilled.
Meal prep tip: If preparing ahead, keep the dressing separate and combine just before eating to maintain the freshness of the vegetables.
Dinner: Chicken Stir-Fry with Udon Noodles
Ingredients:
250g chicken breast, sliced
200g udon noodles
120g bok choy, chopped
70g carrot, julienned
70g bell pepper, sliced
2 cloves garlic, minced
2 tbsp soy sauce
2 tbsp sesame oil
1 tsp ginger, grated (optional)
Sesame seeds for garnish (optional)
Nutrition:
Calories:1,100 kcalProtein:70gCarbs:75gFat:35g
Preparation Steps:
Prepare the noodles: Cook udon noodles according to package instructions. Drain, rinse under cold water, and set aside.
Prepare the chicken: Slice chicken breast into thin strips and season with a pinch of salt and pepper.
Prepare the vegetables: Chop bok choy, julienne the carrot, slice bell pepper, mince garlic, and if using, grate ginger.
Cook the chicken: Heat half of the sesame oil in a wok or large pan over medium-high heat. Add chicken and stir-fry until cooked through, about 5-6 minutes. Remove from pan and set aside.
Cook the vegetables: In the same pan, add remaining sesame oil. Add garlic and ginger (if using) and stir-fry for 30 seconds. Add carrots and bell pepper, stir-fry for 2 minutes. Add bok choy and continue cooking for 1-2 more minutes until vegetables are tender-crisp.
Combine everything: Return chicken to the pan. Add cooked udon noodles and soy sauce. Toss everything together until well combined and heated through.
Serve: Transfer to plates or bowls and garnish with sesame seeds if desired.
Meal prep tip: This dish is best eaten fresh, but can be stored in the refrigerator for up to 2 days. When reheating, add a splash of water to prevent the noodles from drying out.
Add liquid base: Pour plant-based milk into a blender.
Add protein: Add protein powder.
Add fruits and extras: Add banana, frozen berries, peanut butter, and chia seeds.
Blend: Blend on high for 30-45 seconds until smooth. Add ice cubes if desired and blend again briefly.
Serve: Pour into a glass and consume immediately.
Meal prep tip: Prepare freezer packs with the banana and berries for quick morning assembly. Add protein powder and liquid just before blending.
Lunch: Tuna & Avocado Toast
Ingredients:
3 cans tuna (about 240g total), drained
1 avocado, mashed
3 slices whole grain bread
1/2 lemon, juiced
1 tbsp olive oil
Salt, pepper, and herbs to taste
Red pepper flakes (optional)
Nutrition:
Calories:950 kcalProtein:65gCarbs:55gFat:40g
Preparation Steps:
Prepare the avocado: Cut the avocado in half, remove the pit, scoop out the flesh, and mash it in a bowl with a fork. Season with a squeeze of lemon juice, salt, and pepper.
Prepare the tuna: Drain the canned tuna well. In a bowl, mix tuna with olive oil, remaining lemon juice, and your choice of herbs and spices.
Toast the bread: Toast the whole grain bread slices to your preferred level of crispness.
Assemble: Spread the mashed avocado evenly over the toast slices. Top with the seasoned tuna mixture.
Finish: Sprinkle with additional herbs or red pepper flakes if desired. Serve immediately.
Meal prep tip: Prepare the tuna mixture in advance, but toast the bread and mash the avocado just before serving to prevent sogginess.
Dinner: Cod Fillet with Roasted Veggies & Couscous
Ingredients:
250g cod fillet
90g couscous (dry weight)
100g zucchini, sliced
100g cherry tomatoes, halved
50g red onion, sliced
3 tbsp olive oil, divided
1 lemon (half juiced, half cut into wedges)
2 cloves garlic, minced
Fresh herbs (parsley, dill)
Salt and pepper to taste
Nutrition:
Calories:1,150 kcalProtein:70gCarbs:65gFat:35g
Preparation Steps:
Preheat the oven: Preheat oven to 400°F (200°C).
Prepare the vegetables: Slice zucchini, halve cherry tomatoes, and slice red onion. Toss with 1 tbsp olive oil, salt, pepper, and minced garlic on a baking sheet.
Roast the vegetables: Place the prepared vegetables in the preheated oven and roast for 15-18 minutes until tender and slightly caramelized.
Prepare the cod: Place the cod fillet on a piece of aluminum foil. Drizzle with 1/2 tbsp olive oil, lemon juice, salt, and pepper. Fold the foil to create a sealed packet.
Bake the cod: Place the cod packet on another baking sheet and bake in the oven for 12-15 minutes until the fish flakes easily with a fork.
Prepare the couscous: In a heat-proof bowl, combine dry couscous with a pinch of salt. Pour 120ml boiling water over the couscous, add the remaining 1/2 tbsp olive oil, cover, and let sit for 5 minutes. Fluff with a fork when ready.
Serve: Place the couscous on a plate, top with roasted vegetables and cod fillet. Garnish with fresh herbs and lemon wedges.
Meal prep tip: The vegetables and couscous can be prepared in advance. The cod is best cooked fresh, but can be refrigerated for up to 1 day if necessary.
Prepare the chickpeas: Rinse and drain canned chickpeas. Place in a bowl and roughly mash about half of them with a fork, leaving some whole for texture.
Season the chickpeas: Add olive oil, half the lemon juice, salt, pepper, and chopped herbs to the chickpeas. Mix well to combine.
Prepare the yogurt sauce: In a small bowl, mix Greek yogurt with remaining lemon juice, a pinch of salt, and finely chopped herbs.
Prepare the vegetables: Dice tomato, cucumber, and red onion. Mix them together in a small bowl with a pinch of salt.
Warm the wrap: Briefly warm the wrap in a dry pan or microwave for 10-15 seconds to make it more pliable.
Assemble: Spread the yogurt sauce over the wrap. Add the seasoned chickpea mixture down the center. Top with the diced vegetables.
Fold and serve: Fold in the sides of the wrap, then roll tightly from the bottom. Slice in half diagonally and serve.
Meal prep tip: The chickpea mixture and yogurt sauce can be prepared up to 2 days in advance. Assemble the wrap just before eating to prevent it from becoming soggy.
Dinner: Seared Halloumi Bowl with Quinoa & Veggies
Ingredients:
250g halloumi cheese, sliced
90g quinoa (dry weight)
100g zucchini, sliced
80g cherry tomatoes, halved
40g fresh spinach
3 tbsp olive oil, divided
1 lemon, juiced
1 clove garlic, minced
Fresh herbs (mint, parsley)
Salt and pepper to taste
Nutrition:
Calories:1,150 kcalProtein:60gCarbs:65gFat:40g
Preparation Steps:
Cook the quinoa: Rinse quinoa under cold water. Add to a pot with 120ml water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 12-15 minutes until water is absorbed. Remove from heat and let stand covered for 5 minutes, then fluff with a fork.
Prepare the halloumi: Slice halloumi into 1/2 inch thick slices. Pat dry with paper towels to remove excess moisture.
Cook the halloumi: Heat 1 tbsp olive oil in a non-stick pan over medium-high heat. Add halloumi slices and cook for 2-3 minutes per side until golden brown. Remove from heat and set aside.
Cook the vegetables: In the same pan, add remaining olive oil and minced garlic. Sauté for 30 seconds. Add sliced zucchini and cook for 3-4 minutes until tender. Add cherry tomatoes and cook for another minute. Finally, add spinach and cook just until wilted.
Season the quinoa: Toss the cooked quinoa with half the lemon juice, chopped herbs, salt, and pepper.
Assemble the bowl: Place the seasoned quinoa in a bowl, top with sautéed vegetables and seared halloumi slices. Drizzle with remaining lemon juice and garnish with additional herbs if desired.
Meal prep tip: The quinoa can be cooked in advance and stored in the refrigerator for up to 3 days. The halloumi is best seared just before serving for optimal texture.
Prepare the chicken: Season chicken breast with salt and pepper. Heat olive oil in a pan over medium-high heat and cook chicken for 6-8 minutes per side until internal temperature reaches 165°F (74°C). Let rest for 5 minutes, then slice.
Boil the egg: Place egg in a small pot and cover with cold water. Bring to a boil, then reduce heat and simmer for 8 minutes. Transfer to ice water to cool, then peel and slice.
Prepare the lettuce: Wash and dry romaine lettuce leaves. Chop or tear into bite-sized pieces.
Assemble the salad: In a large bowl, toss the lettuce with Caesar dressing until evenly coated.
Add toppings: Top the dressed lettuce with sliced chicken, sliced egg, shaved Parmesan, and croutons.
Serve: Divide onto plates and serve immediately.
Meal prep tip: Cook the chicken and egg in advance. Keep all components separate and assemble just before eating to maintain the crispness of the lettuce and croutons.
Dinner: Pasta with Lentil Bolognese & Broccoli
Ingredients:
100g whole wheat pasta (dry weight)
200g broccoli, cut into florets
250g cooked lentils (or canned, drained)
70g onion, diced
80g carrot, diced
250g canned tomatoes
2 cloves garlic, minced
2 tbsp olive oil
1 tsp dried herbs (oregano, basil, thyme)
Salt and pepper to taste
Nutrition:
Calories:1,100 kcalProtein:60gCarbs:75gFat:35g
Preparation Steps:
Prepare the pasta: Bring a large pot of salted water to a boil. Cook pasta according to package instructions until al dente. During the last 3 minutes of cooking, add broccoli florets to the same pot. Drain pasta and broccoli together.
Make the lentil bolognese: While pasta cooks, heat olive oil in a large pan over medium heat. Add diced onion and carrot, and sauté for 4-5 minutes until softened.
Add aromatics: Add minced garlic and dried herbs to the pan, and cook for 30 seconds until fragrant.
Add lentils and tomatoes: Add cooked/canned lentils and canned tomatoes to the pan. Season with salt and pepper. Simmer for 10 minutes, stirring occasionally, until sauce has thickened slightly.
Combine: Add the drained pasta and broccoli to the lentil sauce. Toss gently to combine, adding a splash of pasta water if needed to loosen the sauce.
Serve: Divide into bowls and serve hot.
Meal prep tip: The lentil bolognese sauce can be made up to 3 days in advance. Cook pasta and broccoli fresh when ready to eat.