3-Day Meal Prep Plan (Balanced, Omnivore) — Feeds 3–4

Instructions

1. 1

   Mise en place — get everything ready: preheat oven to 220°C/425°F. Chop peppers into 1" pieces, halve onions, cut sweet potatoes into 1" cubes, trim broccoli into florets, mince garlic, slice tomatoes and cucumbers, chop herbs. Pat chicken dry and season.

2. 2

   Roast veg & sweet potatoes — toss sweet potato cubes and half the bell peppers and onions with 2 tbsp olive oil, 1 tsp smoked paprika, 1 tsp ground cumin, salt and pepper. Spread on a baking sheet; roast 25–30 minutes until caramelized and tender. halfway through add broccoli florets tossed with a little oil to roast 10–12 minutes.

3. 3

   Roast chicken thighs — rub chicken thighs with 2 tbsp olive oil, 1 tsp smoked paprika, 1 tsp dried oregano, 1 tsp salt and ½ tsp pepper. Place skin-side up on a separate sheet, roast 25–30 minutes (until internal temp 74°C/165°F) until skin is crisp. Rest 10 minutes, then slice or leave whole.

4. 4

   Batch rice — while oven runs, boil 2.5 cups dry rice per package directions (or use rice cooker). Fluff with fork and let cool slightly.

5. 5

   Quick pan protein (optional) — brown ground beef or turkey in a skillet with 1 tbsp oil, 1 minced garlic clove, 1 tsp cumin, salt and pepper. Drain excess fat; add 2 tbsp soy sauce and 1 tbsp honey; reduce 2–3 minutes. This makes a second protein option for bowls/tacos.

6. 6

   Hard-boil eggs — place 12 eggs in a pot, cover with cold water, bring to a boil, then remove from heat and cover for 10 minutes. Transfer to ice bath, peel when cool.

7. 7

   Simple vinaigrette & yogurt sauce — whisk 60 ml olive oil with 30 ml vinegar, 1 tsp Dijon, juice of 1 lemon, salt and pepper for salads. Mix 150 g Greek yogurt with 1 minced garlic clove, chopped cilantro, juice of 1 lime, salt and pepper for drizzling.

8. 8

   Assemble meal components — divide into containers for three days, aiming for balanced portions:

9. 9

   Lunch bowls (Day 1 & Day 3): base of rice (about 150 g cooked), sliced roasted chicken (150–200 g), roasted sweet potato & peppers, roasted broccoli, handful spinach, drizzle vinaigrette or yogurt sauce, garnish with herbs and lemon wedge.

10. 10

    Dinner 1 (Day 1): chicken thigh served with extra roasted veg and a side salad (spinach, cucumber, tomato) dressed with vinaigrette.

11. 11

    Lunch 2 (Day 2): rice, seasoned ground meat, roasted peppers, raw cucumber & tomato, hard-boiled egg, drizzle yogurt sauce.

12. 12

    Dinner 2 (Day 2): sheet-pan style — reheat chicken or meat; wrap in tortillas with fresh greens, avocado slices, tomato, and yogurt sauce (quick warmed).

13. 13

    Dinner 3 (Day 3): make a hearty grain bowl — rice, chickpeas (rinsed), roasted broccoli, sliced hard-boiled eggs, spinach, lemon-tahini or yogurt drizzle.

14. 14

    Storage & reheating — cool containers to room temp before sealing. Refrigerate up to 3–4 days. Reheat proteins and roasted veg in a 180°C/350°F oven for 8–10 minutes or microwave 90–120 seconds until steaming. Add fresh avocado and dressings day-of.

15. 15

    Finishing touches & portioning — label containers with day and meal. Reserve 2–3 extra eggs and a small tub of yogurt sauce for snacks or breakfasts. Eat boldly; adjust salt and acid before serving.