How to prepare a week’s worth of lunches in one step:
healthy wholegrains: cook a big batch of your grains and allow it to cool completely.
protein: poach some chicken, roast some beef, grill some tofu, get your legumes ready, boil plenty of eggs, or make a tower of tuna cans! Any meat can be stored for 2-3 days in the fridge, so freeze any portions that you won’t use in time and just defrost as needed.
veggies: open a tin of corn, shred some cabbage, grate some carrot, roast a few beetroots, wash some spinach, steam some greens or cauliflower, trim your mange tout or green beans, roast some chunks of sweet potato.
healthy fats: ensure you have some avocadoes ripening in the fruit bowl, top up your nut stash (cashews, flaked almonds, walnuts, anything goes really), buy some pesto, ensure you’ve got some seeds such as pepitas/sunflower seeds/sesame seeds ready to go, or check that you have enough olive oil to make dressing. One or more of these will need to be added just before serving.
Don’t spend your hard-earned cash at a Korean restaurant when you can make a super healthy version at home. This delicious rice bowl dinner is filling as it’s packed with healthy veggies and the goodness of brown rice.
Here’s a great vegetarian option with protein rich quinoa and crunchy cashews. Members of the 28 Day Weight Loss Challenge can grab the recipe for this one from the recipe hub.
4. Protein packed chicken and avocado macro bowl
Need a filling dinner after a busy day? This macro bowl is a perfect way to quickly prepare a protein packed nutritious meal, and will keep you full for hours.
To prepare, use leftover roast chicken and sweet potato, cooked quinoa, steamed broccoli, sliced avocado, steamed green beans and a smattering of sesame seeds.
5. Chilli prawn and avocado macro bowl
This bowl only takes 20 minutes to make and is packed full of natural protein. Prawns are best cooked fresh, so feel free to switch them out for any other protein you love if you want to make it in advance (tuna is a good choice).
See below for the recipe.
Ingredients (serves 4):
1cupuncooked freekeh (160g)
300graw peeled prawns
1 pinch of chilli flakes (1g)
1clovegarlic, minced (3g)
1tbspsesame oil (15ml)
200gsugar snap peas
1avocado,peeled and de-seeded (120g)
Cook freekeh as per packet instructions.
Place the raw prawns into a bowl with the chilli flakes, garlic, lime zest and sesame oil.
Heat a large fry pan, and once the pan is hot carefully tip the prawns into the pan. Cook for 1-2 minutes on each side.
Steam the snow peas and sugar snap peas on the stove or in the microwave until tender crisp.
Portion the freekeh, prawns and greens across 4 bowls, and serve with fresh lime and avocado.
Store leftovers in an airtight container in the fridge for up to 4 days.
6. Chicken Mexican burrito bowl
This colourful burrito bowl is packed with protein and a kick of Mexican spice. Speed up the cooking process by using pre-cooked rice or leftover chicken. This is such a colourful meal!
Ingredients (serves 4)
1cupbrown rice, uncooked (160g)
320gchicken breast fillets
4tspolive oil (20ml)
1tspcayenne pepper (1g)
4tbsplemon juice (60ml)
1cupcorn kernels,fresh or tinned (160g)
320gtinned black beans, drained and rinsed
4ripe tomatoes,diced (400g)
1green bell pepper, diced (100g)
15g fresh coriander,chopped
Cook rice according to packet directions. Slice chicken.
While rice is cooking, heat oil in a frying pan over medium-high heat. Season chicken with cayenne pepper and add to the pan with the lemon juice. Cook for 5-7 minutes or until cooked through. Add mushrooms to the pan in the final couple of minutes of cooking the chicken. Cook until tender.
When rice is ready, place in one section of the serving bowl. Place chicken and mushrooms in another section. Place corn, beans, tomato and peppers separately in different sections of the bowl.
Sprinkle everything with coriander to serve.
7. Protein packed turkey burrito bowl
Turkey is an underrated protein source (and it’s often cheaper than chicken). Here’s a great recipe that packages up well and freezes beautifully as a complete meal, so you can make it in advance and then defrost for lunch whenever you need something in a hurry.
Ingredients (serves 4):
1/2cupbrown rice,uncooked (80g)
400g tinned diced tomatoes
1tbspcoconut oil (15ml)
1 red pepper, sliced (100g)
1red onion,peeled and sliced (100g)
1corn cob,with kernels cut off (60g)
1/2tspground coriander (0.5g)
1/2tspground cumin (0.5g)
1/4tspcayenne pepper (0.25g)
1tbspfresh coriander,chopped (4g)
2limes,one zested and one quartered
Cook rice as per packet instructions.
In a hot fry pan heat half of the coconut oil. Add peppers, onion and corn and sauté until soft. Place in bowl and set aside.
In the same fry pan heat the rest of the coconut oil, then add mince, spices, lime zest and fresh coriander.
Cook until mince is browned.
Add the tinned tomatoes and black beans, and simmer for 5 minutes.
Portion out rice, turkey mince, and capsicum mix into bowls. Add fresh lime and sliced avocado to serve.
If freezing, leave out the fresh lime and avocado. Pop into plastic tubs with lids once cooled and freeze for up to 2 months.
More on the 28 Day Weight Loss Challenge
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