Over the years of optimising on my gut health, I now understand how much better I feel when I stay consistent with healthy eating, especially during a busy week. Meal prepping has been a game-changer for me, allowing me to maintain a balanced diet even when my schedule is packed.

Truth be told, while I enjoy cooking on weekends when I have more time and feel relaxed, during the week I have no real urge to be in the kitchen… Can anyone else relate?!

So, here’s how I prepare for the week ahead with simple, nutritious meals that keep me fueled from Monday to Wednesday - without hours in the kitchen each day. This plan is designed for one person but can easily be multiplied for couples.

SATURDAY: THE FOOD SHOP

You can head to the shops whenever suits you, but I love going first thing on a Saturday morning. My favourite fresh grocery opens at 7:30am, so its become part of my weekend ritual.

SUNDAY: THE MEAL PREP DAY

Set aside a couple of hours on Sunday to batch cook your meals. By the end of this session, you’ll have breakfast, lunch, and dinner ready to go for the first half of the week. Here’s what I prepare:

1. Breakfast: Overnight Oats

Overnight oats are a quick, nutritious start to the day, and they’re incredibly versatile. Here’s my go-to recipe:

Ingredients:
- 1/2 cup rolled oats
- 1/2 cup almond milk (or any milk of choice)
- 1/4 cup Greek yogurt (optional for extra creaminess)
- 2 tbsp chia seeds
- 1/2 tsp cinnamon
- A scoop of protein powder (I use 30g of collagen peptides)
- Top with Fresh berries or kiwi fruit
- Too with cacao nibs for extra crunch

Method:
1. In a jar or airtight container, combine the oats, milk, Greek yogurt, chia seeds, cinnamon, and protein of choice. Stir well.

2. Seal the container and refrigerate overnight.

3. In the morning, top with fresh berries or kiwi fruit and cacao nibs before enjoying.

**Tip: You can prepare three jars on Sunday, so breakfast is ready for Monday, Tuesday, and Wednesday.

2. Lunch: Roast Veggies and Boiled Eggs with Tahini Dressing

This combination is simple, satisfying, and packed with nutrients. The roast vegetables provide fiber and vitamins, while the boiled eggs add a boost of protein. The tahini dressing ties it all together with a rich, nutty flavor.

Ingredients:
- 2 cups of mixed vegetables (e.g., sweet potatoes, capsicum, zucchini, carrots, broccoli, corn, cauliflower, brussel sprouts, red onion)
- 1 tbsp olive oil
- 1 tsp herbs of choice (e.g., thyme, rosemary)
- Salt and pepper to taste
- 6 eggs

Tahini Dressing Ingredients:
- 3 tbsp tahini
- 1 tbsp lemon juice
- 2-3 tbsp water (to thin the dressing)
- Salt and pepper to taste

Method
1. Preheat your oven to 180°C.

2. Chop the vegetables into bite-sized pieces and place them on a baking sheet. Drizzle with olive oil, and sprinkle with herbs, salt, and pepper. Toss to coat evenly.

3. Roast the vegetables in the oven for 25-30 minutes, or until they’re tender and slightly caramelized.

4. While the vegetables are roasting, place the eggs in a pot of water and bring to a boil. Once boiling, reduce the heat and simmer for 9-12 minutes, depending on your preferred yolk consistency.

5. Drain the eggs and cool them under running water. Peel and store in the fridge.

6. For the tahini dressing, whisk together the tahini, lemon juice, and water until smooth. Season with salt and pepper to taste.

**Tip: Divide the roasted veggies into three containers, add two boiled eggs to each, and drizzle with the tahini dressing. Your lunches for the next three days are ready!

3. Dinner: Easy Chicken or Chickpea Curry

This curry is warming, flavourful, and packed with gut-friendly ingredients. Plus, it tastes even better as leftovers!

Ingredients:
- 1 tbsp olive oil
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 tbsp ginger, grated
- 1 tbsp curry powder
- 1/2 tsp turmeric
- 1 can (400ml) coconut milk
- 1 can (400g) chickpeas, drained and rinsed OR 300g of chicken diced into cubes
- 2 cups of mixed vegetables (e.g., peas, zucchini, spinach)
- 1 can (400g) diced tomatoes
- Salt and pepper to taste
- Fresh cilantro for garnish
- Red rice or konjac noodles to serve

** Tip: For when life gets realllly full, I also love using bought curry paste, rather than making it from scratch. So easy! Brands I like include Church Farm, Maesri, Exotic Foods and Ayam.

Method:
1. Heat the coconut oil in a large pan over medium heat. Add the onion, garlic, and ginger, and sauté until the onion is soft.

2. Stir in the curry powder and turmeric, cooking for another minute until fragrant.

3. Add the coconut milk, chickpeas, mixed vegetables, and diced tomatoes. Stir well and bring to a simmer.

4. Cook for 20-25 minutes, or until the vegetables are tender and the sauce has thickened.

5. While the curry is cooking, prepare rice or konjac noodles according to instructions.

6. Season with salt and pepper, and garnish with fresh cilantro.

** Tip: Store the curry in an airtight container in the fridge. It will keep well for three days, making it a perfect dinner option from Monday to Wednesday.

4. Snacks

Snack during the week can be simple, mixed raw nuts with fruit, a spoon of PB, a hot cacao, or seeded crackers with pecorino & olives.

For those people wondering about Thursday & Friday, this is when I make my go-to easy meals. Breakfast includes smoothies, lunches are scrambled eggs with veg or sourdough, haloumi & white-bean salad, and dinners include steak & salad, or salmon with greens, or chilli lemon pasta with rocket & tuna. I also like keeping them open, in case I’m out with friends. I’ll elaborate on these meals in next week's journal…

By spending just a couple of hours on Sunday, you can set yourself up for a successful, stress-free week. These meals are balanced, delicious, and keep your energy levels stable, even when your schedule is full. If you’re new to meal prepping, start with this plan and adjust portions as needed. Happy cooking!

 Brooke x

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