Meal planning can feel overwhelming, but with the right approach, you can create a week of nutritious, delicious, and easy-to-prepare meals without spending hours in the kitchen. The key is to batch-prep core ingredients and mix and match them throughout the week. Here’s a breakdown of the process and the meals that you can create from prepping the key components below. After trying this meal plan method you’ll never shy away from weekly meal preparation again!
1. Choose Your Core Ingredients
A well-balanced menu includes protein, fiber, and healthy carbohydrates. Start by selecting:
- A protein source: Slow-cooker shredded chicken is a great option because it’s hands-off, tender, and versatile. Plus, all you have to do is place the chicken in the slow cooker with some broth and seasonings and set the timer (3-4 hours on high or 6-7 hours on low).
- A fibre-rich grain: Whole wheat couscous cooks in 5 minutes and pairs well with many flavours. It’s as easy as pouring boiling water over top of the couscous and placing a cover on the bowl for 5 minutes. Fluff with a fork and enjoy!
- Vegetables: A mix of raw and roasted veggies keeps meals fresh and interesting. Use a sheet pan in a high-heat oven or an air fryer to speed up the process.
- A flavourful sauce: A garlic yogurt sauce adds a creamy, protein-rich element. Having a fresh sauce or dip on hand allows you to add a huge amount of flavour to a simple dish.
2. Cook Once, Eat Multiple Ways
Rather than cooking every single meal from scratch, prepare ingredients in bulk and use them in different ways:
- Slow-cooker shredded chicken can be used in wraps, bowls, and salads.
- Couscous serves as a base for grain bowls and a side for mezze plates.
- Chopped raw veggies can be added to salads, grain bowls, or served as snacks.
3. Maximize Nutrition with Smart Pairings
Each meal should include a balance of macronutrients to keep you full and energized:
- Protein: Helps with muscle maintenance and satiety (chicken, yogurt, chickpeas).
- Fiber: Supports digestion and keeps you full (couscous, vegetables, legumes).
- Healthy fats: Improve nutrient absorption and add flavour (avocado, olives, sesame dressing).
4. Adapt & Customize to Your Lifestyle
- Vegetarian? Swap chicken for lentils or chickpeas.
- Gluten-free? Use quinoa instead of couscous.
- Want more variety? Change up the sauces—try pesto, tahini dressing, or a lemon-herb vinaigrette.
5. Meals You Could Make with Your Core Ingredients
Lunch: Mediterranean Chicken & Couscous Bowl (shredded chicken, couscous, raw veggies, garlic yogurt sauce)
Dinner: Chicken Lettuce Wraps (shredded chicken, butter lettuce, shredded carrots, sesame dressing)
Lunch: Couscous & Chickpea Salad (couscous, chickpeas, cucumber, feta, lemon dressing)
Dinner: No-Cook Greek Mezze Plate (hummus, whole wheat pita, raw veggies, shredded chicken, olives)
Lunch: Quick Avocado & Cottage Cheese Toast (whole grain bread, avocado, cottage cheese, cherry tomatoes)
Why Meal Plan?
By batch-prepping a few key ingredients, you can build nutritious, satisfying meals with minimal effort throughout the week. Try this meal prep method and enjoy stress-free, balanced eating!
Want more hand-ons support learning to meal plan and prep? Alessandra offers personalized cooking classes in the comfort of your home. Each session is tailored to your medical needs and preferences. Book a free discovery call with Alessandra to learn more.
