One-Hour Weekly Meal Prep
Equipment
Ingredients
Breakfast - Berries & Cream Chia Parfaits
almond milk (liquid)
240 ml
Greek yogurt (plain)
60 g
chia seeds (dry)
40 g
raspberries (fresh)
120 g
Greek yogurt (plain)
120 g
strawberries (fresh)
100 g
white chocolate chips (chips)
30 g
Lunch - Pasta Salad Jars
pesto (prepared)
15 g
lemon (fresh)
0.5 piece
sun-dried tomatoes (dried)
15 g
garbanzo beans (cooked)
120 g
ground turkey (cooked)
120 g
cherry tomatoes (fresh)
150 g
pasta (cooked)
200 g
Parmesan cheese (grated)
20 g
spinach (fresh)
60 g
arugula (fresh)
60 g
Dinner - Chili Crunch Chicken Thighs
chicken thighs (boneless)
600 g
olive oil (liquid)
15 ml
chili crunch oil (liquid)
30 ml
hot honey (liquid)
30 ml
paprika (ground)
5 g
garlic powder (ground)
5 g
salt (fine)
5 g
pineapple (chopped)
100 g
cucumber (chopped)
100 g
red onion (chopped)
60 g
cilantro (fresh, chopped)
10 g
jalapeño (chopped)
20 g
lime (fresh)
1 piece
Dessert - Banana Oat Muffins
bananas (ripe)
3 piece
eggs (large)
2 piece
Greek yogurt (plain)
180 g
maple syrup (liquid)
60 ml
vanilla extract (liquid)
5 ml
oat flour (ground)
240 g
vanilla protein powder (powder)
30 g
baking powder (powder)
10 g
baking soda (powder)
5 g
salt (fine)
1 g
chocolate chips (chips)
60 g
Instructions
Preheat oven
Preheat oven to 180°C and prepare ingredients for chia parfaits.
Make chia pudding
Mix almond milk, Greek yogurt, and chia seeds in a bowl. Let sit for 10 minutes to thicken.
Cook rice and pasta
Start cooking rice and pasta according to package directions while preparing chicken.
Prepare chicken thighs
Season chicken thighs with olive oil, chili crunch, hot honey, paprika, garlic powder, and salt.
Air fry chicken
Air fry seasoned chicken thighs until cooked through and crispy.
Prepare banana muffin batter
Mash bananas, mix with eggs, yogurt, maple syrup, and vanilla. Add oat flour, protein powder, baking powder, baking soda, and salt.
Bake banana muffins
Divide batter into muffin cups and bake at 180°C for 18-20 minutes. Add chocolate chips on top.
Prepare pasta salad ingredients
While muffins bake, chop cherry tomatoes and prepare other salad ingredients.
Assemble pasta salad jars
Layer pasta salad ingredients in jars with pesto, lemon, sun-dried tomatoes, garbanzo beans, turkey, cherry tomatoes, pasta, parmesan, and greens.
Prepare salsa for chicken
Chop pineapple, cucumber, red onion, cilantro, and jalapeño. Mix with lime juice.
Assemble chia parfaits
Layer chia pudding with yogurt, fresh strawberries, raspberries, and top with white chocolate chips.
Original recipe
Storage
Store each meal component in separate airtight containers. Chicken and muffins can be frozen for up to 1 month. Pasta salad and chia parfaits are best consumed within 4 days.
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