This week we're keeping things super simple with a fast and flavourful meal prep perfect for building meals during busy weeks!
We're making overnight oats, energy balls, and a flavour packed chicken salad. Each recipe uses simple ingredients and come together quickly, making this the perfect plan for a low energy Sunday when you still want to feel prepared for the week ahead!
My Meal Prep Formula
This formula is all about prepping a few reliable staples you can grab and build around. Having these ready to go cuts down on last minute stress and decision fatigue, so balanced meals feel easy without spending hours in the kitchen.
So this is how I do that! Every week I choose one of each:
- 1x grab and go breakfast - No thinking required on busy mornings!
- 1-2 x balanced snacks - Having 1-2 balanced snack options ready means you're not scrambling when hunger hits. It keeps your energy steady and makes it easier to stay satisfied between meals.
- 1x versatile protein. Prep one protein that you can use for sandwiches, wraps, on a salad, or with crackers - this way you'll never get bored!
- 3-4 fruits and vegetables. Having produce prepped and ready to go makes it so much easier to enjoy throughout the week.
Top Tip
Meal prepping doesn't need to be overwhelming!! Instead of overhauling your entire routine, start with the part of your day that needs the most help. Pick the meal or time that feels hardest and prep one thing that will make it easier to stay on track this week!
This weeks meal prep plan
- Start with cooking your chicken for the chicken salad.
- While the chicken cooks, prep your overnight oats!
- Remove the chicken from the oven and let it cool. Put together your energy balls.
- Prep your chicken salad.
- Portion everything into containers, then clean and pack everything up!
This weeks recipes:
Breakfast
These berry cheesecake overnight oats are a fun twist on classic vanilla oats for combine an easy prep ahead breakfast.
Lunch
My newest and favourite chicken salad yet! This dill pickle chicken salad is a versatile, flavourful high protein option you'll love in the rotation.
Snack
One of the easiest recipes on the blog! These 3-ingredient peanut butter oatmeal balls are quick to make and perfect for beating the 3pm slump.
** This week I swapped some of the oats with protein powder for an added boost!
Savoury option: swap the dressing with the cottage cheese ranch if you prefer an option good for salads AND dipping!
Dinner Ideas
I do not usually prep dinners ahead of time. I am typically home in the evenings and have time to cook, but having a plan makes a big difference. Choosing three to four dinners for the week and shopping for those ingredients helps weeknights run more smoothly!
Tip: write out the dinners and put them on the fridge so everyone in the household knows the plan!
Storage Containers
- Glass containers - these are great because it comes with small, medium and large options!
More Meal Prepping Resources
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Catch up on past FREE weekly meal preps:
Find week 1-18 of my meal prepping series HERE!
See you in the kitchen!
I love seeing my recipes in action! If you decide to make any of these meal prep recipes, don't forget to snap a photo and tag me on Instagram- @nourishedbynic! I also always appreciate comments & ratings on the posts here on the site!
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