The Weekly Meal Plan

Day	Breakfast	Lunch	Dinner	Snack
Monday	Protein overnight oats	Chicken power bowl	Salmon + quinoa	Energy bites (x2)
Tuesday	Protein overnight oats	Greek salad + chicken	Turkey stir-fry	Greek yogurt + berries
Wednesday	Protein overnight oats	Chicken power bowl	Egg muffins + salad	Energy bites (x2)
Thursday	Protein overnight oats	Greek salad + salmon	Turkey stir-fry	Greek yogurt + berries
Friday	Protein overnight oats	Chicken power bowl	Choice / eat out	Energy bites (x2)

Master Shopping List

Proteins

• 4 large chicken breasts (about 2 lbs / 900g)
• 4 salmon fillets (6 oz / 170g each)
• 1 lb (450g) lean ground turkey
• 12 large eggs
• 2 cups (480g) plain Greek yogurt, 2%
• 2 scoops vanilla protein powder
• 1 cup (240g) cottage cheese

Grains & Carbs

• 2 cups dry quinoa
• 1 cup dry brown rice
• 2 cups old-fashioned rolled oats
• 1 cup edamame, shelled

Vegetables

• 2 bell peppers (red and yellow)
• 1 large zucchini
• 1 cup cherry tomatoes
• 2 cups broccoli florets
• 1 bag (5 oz) baby spinach
• 1 English cucumber
• 1 head purple cabbage
• 3 large carrots
• 1 cup frozen stir-fry vegetable blend

Pantry & Fridge

• Olive oil, coconut oil
• Tahini, soy sauce (low sodium), sesame oil
• Garlic cloves, fresh ginger
• Lemons (x3)
• Honey, chia seeds
• Salt, pepper, garlic powder, smoked paprika, cumin
• Feta cheese (2 oz)
• Almond milk (1 carton)

The 90-Minute Prep Sequence

Before you start: clear your counter, set out all your containers, and read through this entire section once. The key to efficient meal prep is having everything in motion simultaneously — grains cooking while proteins cook while vegetables roast.

Minutes 0–10: Start Everything Cooking

1. Preheat oven to 400°F (200°C). Line two large baking sheets with parchment.
2. Start the quinoa. Combine 2 cups quinoa with 4 cups chicken broth in a medium pot. Bring to boil, reduce heat, cover and simmer — 15 minutes hands-off.
3. Start the brown rice. Combine 1 cup brown rice with 2 cups water in a second pot. Bring to boil, reduce heat, cover — 35–40 minutes hands-off.
4. Season the chicken. Pat 4 chicken breasts dry. Coat with olive oil, salt, pepper, garlic powder, and smoked paprika. Place on first baking sheet.
5. Prep the roasted vegetables. Chop bell peppers, zucchini, and broccoli into bite-sized pieces. Toss with olive oil, salt, pepper, and cumin. Spread on second baking sheet.

Minutes 10–30: Oven Work

1. Roast chicken and vegetables. Place both baking sheets in the oven. Chicken takes 22–25 minutes; vegetables take 20–22 minutes. Set a timer.
2. While oven runs: make overnight oats. Mix up 5 jars of overnight oats (see our full overnight oats recipe). Seal and refrigerate immediately.
3. Make energy bites. Mix the energy bites dough and refrigerate to firm up while the rest of the prep continues.

Minutes 30–55: Salmon, Turkey, Egg Muffins

1. Remove chicken from oven once cooked through (internal temp 165°F). Let rest, then slice two breasts and leave two whole. Store separately.
2. Cook the salmon. Heat a pan over medium-high. Season fillets with salt, pepper, and herbs. Cook 4–5 minutes per side. Cool and refrigerate.
3. Brown the ground turkey. In the same pan, cook turkey with garlic, ginger, soy sauce, and sesame oil until fully cooked. Cool and store.
4. Make egg muffins. Whisk 8 eggs with spinach, feta, salt, and pepper. Pour into a greased 12-cup muffin tin. Bake at 375°F for 18–20 minutes. Cool completely before storing.

Minutes 55–75: Sauces and Assembly

1. Make tahini dressing. Whisk tahini, lemon juice, garlic, honey, and warm water. Pour into a jar and refrigerate.
2. Prep salad bases. Chop cucumber, halve cherry tomatoes, shred purple cabbage and carrots. Store each vegetable separately so they stay fresh all week.
3. Roll energy bites. Remove dough from fridge and roll into balls. Store in an airtight container.
4. Label and date all containers. Every container gets a masking tape label with the content and date. This prevents the “what is this?” mystery at 7am.

Minutes 75–90: Final Cleanup

1. Let grains cool completely before sealing — warm grains trap steam and make the texture watery. Spread on a baking sheet to cool quickly if needed.
2. Portion into containers. Divide quinoa and rice into individual meal-sized containers (about ¾ cup per meal).
3. Organise the fridge. Put Monday and Tuesday items at the front, Wednesday and Thursday behind them, Friday items at the back. Everything is in order and you can grab without searching.

Container Guide

Item	Container	Shelf Life
Chicken (sliced)	Medium airtight container	4 days
Salmon fillets	Individual containers	3 days
Ground turkey	Medium airtight container	4 days
Egg muffins	Large airtight container	5 days
Quinoa + rice	Individual portioned containers	5 days
Roasted vegetables	Large airtight container	5 days
Overnight oats	Mason jars (lidded)	5 days
Tahini dressing	Small glass jar	7 days
Energy bites	Airtight container	14 days

Daily Protein Totals

Meal	Protein
Breakfast (overnight oats)	32g
Lunch (bowl or salad)	42g
Dinner (salmon or turkey)	40–45g
Snack (2 energy bites)	12g
Daily Total	126–131g

Beginner Tips for Meal Prep Success

• Invest in good containers. Glass containers are better than plastic — they don’t stain, don’t retain smells, and are microwave-safe. A set of 10–12 containers in two sizes is all you need.
• Keep sauces and dressings separate. Never dress salads in advance. Store dressings in small jars and add them at the last minute to prevent soggy greens.
• Cool everything before sealing. Sealing warm food traps condensation which leads to sogginess and shortens shelf life. Always cool to room temperature first.
• Start smaller if 90 minutes feels overwhelming. Even prepping just the proteins and grains (30 minutes) makes the entire week dramatically easier. Build the habit before you build the full system.

Once you do this for two Sundays in a row, you’ll never go back to winging it during the week. Your future self will be genuinely grateful. Share your meal prep setups with us — tag @BeautyHealthFusion on Instagram or save this to your Pinterest meal prep board. More guides in our Meal Prep collection.