Weekly Meal Prep
Weekly Meal Prep
Ingredients
For the Banana Bread Overnight Oats (per serving)
- 80 grams rolled oats
- 1 scoop vanilla protein powder
- 250 ml vanilla almond milk
- 1/2 large banana, mashed
- 20 grams chopped walnuts
- 20 grams chocolate chips
For the Honey Garlic BBQ Chicken (per serving)
- 300 grams chicken breast, raw weight
- as needed honey garlic BBQ seasoning
- 200 ml chicken broth
- 100 grams white rice, raw weight
- 100 grams broccolini
For the Moroccan Beef Bowls (per serving)
- 200 grams lean beef
- as needed Moroccan seasoning
- 100 grams couscous
For the Tzatziki (per serving)
- 50 grams Greek yogurt
- 2 garlic cloves
- 1/2 teaspoon salt
- as needed lemon juice, squeeze
For the Fresh Vegetables (per serving)
- 1/2 cucumber
- 80 grams cherry tomatoes
- 1/4 small red onion
For the Strawberry Shortbread Protein Bowls (per serving)
- 160 grams protein yogurt
- 50 grams light cream cheese
- 20 grams honey
- 50 grams strawberries
- 1 shortbread
Instructions
- 1
Begin by preparing the Banana Bread Overnight Oats. For each serving, add 80 grams of rolled oats to a glass container. Add 1 scoop of vanilla protein powder, 250 ml of vanilla almond milk, and 1/2 mashed large banana. Sprinkle in 20 grams of chopped walnuts and 20 grams of chocolate chips. Stir all ingredients thoroughly until well combined. Cover the container with a lid. Repeat for all desired servings. (Note: Microwave for 60-90 seconds before eating).
⏱️ 15 min
- 2
Next, prepare the Honey Garlic BBQ Chicken. For each serving, slice 300 grams of raw chicken breast into strips. Place the chicken strips into an air fryer and season generously with honey garlic BBQ seasoning. Cook in the air fryer until done (approximately 15-20 minutes at 180°C/350°F, or until internal temperature reaches 74°C/165°F). Once cooked, chop the chicken into smaller, bite-sized pieces. Set aside.
⏱️ 25 min•🌡️ 180
- 3
While the chicken cooks, prepare the white rice and broccolini for the Honey Garlic BBQ Chicken bowls. Cook 100 grams of white rice per serving according to package instructions. Steam or pan-cook 100 grams of broccolini per serving until tender-crisp. Set aside.
⏱️ 20 min
- 4
Assemble the Honey Garlic BBQ Chicken bowls. In a meal prep container, combine the cooked chopped chicken pieces, cooked white rice, and cooked broccolini. Add 200 ml of chicken broth to the container. Repeat for all desired servings.
⏱️ 10 min
- 5
Now, prepare the Moroccan Beef. For each serving, slice 200 grams of lean beef into strips. Place the beef strips into an air fryer and season generously with Moroccan seasoning. Cook in the air fryer until done (approximately 10-15 minutes at 180°C/350°F, or to desired doneness). Set aside.
⏱️ 20 min•🌡️ 180
- 6
Prepare the couscous for the Moroccan Beef bowls. Cook 100 grams of couscous per serving according to package instructions. Set aside.
⏱️ 5 min
- 7
Make the Tzatziki. For each serving, add 50 grams of Greek yogurt to a small bowl. Mince 2 garlic cloves and add them to the yogurt. Stir in 1/2 teaspoon of salt and a squeeze of lemon juice. Mix all ingredients together until well combined. Repeat for all desired servings.
⏱️ 10 min
- 8
Prepare the fresh vegetables for the Moroccan Beef bowls. For each serving, chop 1/2 of a cucumber, halve 80 grams of cherry tomatoes, and chop 1/4 of a small red onion. Repeat for all desired servings.
⏱️ 10 min
- 9
Assemble the Moroccan Beef Bowls. In a meal prep container, combine the cooked Moroccan beef, prepared couscous, prepared tzatziki, chopped cucumber, halved cherry tomatoes, and chopped red onion. Repeat for all desired servings.
⏱️ 10 min
- 10
Finally, prepare the Strawberry Shortbread Protein Bowls. For each serving, add 160 grams of protein yogurt, 50 grams of light cream cheese, and 20 grams of honey to a bowl. Mix these three ingredients thoroughly until smooth and creamy. Slice 50 grams of strawberries and add them to the mixture. Crumble 1 shortbread biscuit over the top. Transfer the prepared protein bowl into a meal prep container. Repeat for all desired servings.
⏱️ 15 min
Kitchen Tools
Nutrition Facts (per serving)
Weekly Meal Prep
For the Banana Bread Overnight Oats (per serving)
- 80 grams rolled oats
- 1 scoop vanilla protein powder
- 250 ml vanilla almond milk
- 1/2 large banana, mashed
- 20 grams chopped walnuts
- 20 grams chocolate chips
For the Honey Garlic BBQ Chicken (per serving)
- 300 grams chicken breast, raw weight
- as needed honey garlic BBQ seasoning
- 200 ml chicken broth
- 100 grams white rice, raw weight
- 100 grams broccolini
For the Moroccan Beef Bowls (per serving)
- 200 grams lean beef
- as needed Moroccan seasoning
- 100 grams couscous
For the Tzatziki (per serving)
- 50 grams Greek yogurt
- 2 garlic cloves
- 1/2 teaspoon salt
- as needed lemon juice, squeeze
For the Fresh Vegetables (per serving)
- 1/2 cucumber
- 80 grams cherry tomatoes
- 1/4 small red onion
For the Strawberry Shortbread Protein Bowls (per serving)
- 160 grams protein yogurt
- 50 grams light cream cheese
- 20 grams honey
- 50 grams strawberries
- 1 shortbread
Instructions
- 1
Begin by preparing the Banana Bread Overnight Oats. For each serving, add 80 grams of rolled oats to a glass container. Add 1 scoop of vanilla protein powder, 250 ml of vanilla almond milk, and 1/2 mashed large banana. Sprinkle in 20 grams of chopped walnuts and 20 grams of chocolate chips. Stir all ingredients thoroughly until well combined. Cover the container with a lid. Repeat for all desired servings. (Note: Microwave for 60-90 seconds before eating).
⏱️ 15 min - 2
Next, prepare the Honey Garlic BBQ Chicken. For each serving, slice 300 grams of raw chicken breast into strips. Place the chicken strips into an air fryer and season generously with honey garlic BBQ seasoning. Cook in the air fryer until done (approximately 15-20 minutes at 180°C/350°F, or until internal temperature reaches 74°C/165°F). Once cooked, chop the chicken into smaller, bite-sized pieces. Set aside.
⏱️ 25 min•🌡️ 180 - 3
While the chicken cooks, prepare the white rice and broccolini for the Honey Garlic BBQ Chicken bowls. Cook 100 grams of white rice per serving according to package instructions. Steam or pan-cook 100 grams of broccolini per serving until tender-crisp. Set aside.
⏱️ 20 min - 4
Assemble the Honey Garlic BBQ Chicken bowls. In a meal prep container, combine the cooked chopped chicken pieces, cooked white rice, and cooked broccolini. Add 200 ml of chicken broth to the container. Repeat for all desired servings.
⏱️ 10 min - 5
Now, prepare the Moroccan Beef. For each serving, slice 200 grams of lean beef into strips. Place the beef strips into an air fryer and season generously with Moroccan seasoning. Cook in the air fryer until done (approximately 10-15 minutes at 180°C/350°F, or to desired doneness). Set aside.
⏱️ 20 min•🌡️ 180 - 6
Prepare the couscous for the Moroccan Beef bowls. Cook 100 grams of couscous per serving according to package instructions. Set aside.
⏱️ 5 min - 7
Make the Tzatziki. For each serving, add 50 grams of Greek yogurt to a small bowl. Mince 2 garlic cloves and add them to the yogurt. Stir in 1/2 teaspoon of salt and a squeeze of lemon juice. Mix all ingredients together until well combined. Repeat for all desired servings.
⏱️ 10 min - 8
Prepare the fresh vegetables for the Moroccan Beef bowls. For each serving, chop 1/2 of a cucumber, halve 80 grams of cherry tomatoes, and chop 1/4 of a small red onion. Repeat for all desired servings.
⏱️ 10 min - 9
Assemble the Moroccan Beef Bowls. In a meal prep container, combine the cooked Moroccan beef, prepared couscous, prepared tzatziki, chopped cucumber, halved cherry tomatoes, and chopped red onion. Repeat for all desired servings.
⏱️ 10 min - 10
Finally, prepare the Strawberry Shortbread Protein Bowls. For each serving, add 160 grams of protein yogurt, 50 grams of light cream cheese, and 20 grams of honey to a bowl. Mix these three ingredients thoroughly until smooth and creamy. Slice 50 grams of strawberries and add them to the mixture. Crumble 1 shortbread biscuit over the top. Transfer the prepared protein bowl into a meal prep container. Repeat for all desired servings.
⏱️ 15 min