Meal Prep
Recipes for a week.

5-Day Dinner Plan with Chicken, Rice, Pasta & Veggies
Monday: Baked Chicken Tenders, Mashed Potatoes, Steamed Carrots 
 
 Ingredients 
 
 700–800 g chicken tenders 
 100 g flour 
 2 eggs 
 100 g breadcrumbs 
 1 kg potatoes 
 2 tbsp butter 
 100 ml milk 
 500 g carrots 
 Olive oil, salt 
 
 Instructions 
 
 Preheat oven to 200°C. Coat chicken in flour, egg, then breadcrumbs. Bake 20–25 minutes. 
 Boil potatoes until soft. Mash with milk and butter. 
 Steam sliced carrots for 10–15 minutes. 
 Prepare extra chicken, potatoes, and carrots for reuse later in the week. 
 
 
 Tuesday: Chicken & Veggie Quesadillas 
 Ingredients 
 
 Leftover chicken and carrots 
 1 small zucchini 
 150 g mild shredded cheese 
 5 whole wheat tortillas 
 1 cucumber 
 
 Instructions 
 
 Chop chicken and carrots. Sauté zucchini until soft. 
 Fill tortillas with mixture and cheese. Fold and toast each side in a dry pan. 
 Serve with sliced cucumber. 
 
 
 Wednesday: Chicken & Broccoli Rice Casserole 
 Ingredients 
 
 Leftover chicken (200–300 g) 
 1 head broccoli (or 250 g frozen) 
 1 grated carrot 
 350 g cooked rice 
 400 ml cream of chicken soup 
 50 g shredded cheese 
 
 Instructions 
 
 Preheat oven to 180°C. 
 Lightly steam broccoli. Mix all ingredients in a baking dish. 
 Top with cheese. Bake for 20–25 minutes. 
 Cook extra rice for Friday. 
 
 
 Thursday: Pasta Primavera with Light Cream Sauce 
 Ingredients 
 
 450 g pasta (penne or fusilli) 
 1 zucchini 
 1 carrot 
 100 g broccoli 
 100 g peas 
 2 tbsp flour 
 2 tbsp butter 
 250 ml milk 
 50 g cheese 
 
 Instructions 
 
 Boil pasta and drain. 
 Sauté vegetables until soft. 
 Make sauce: melt butter, whisk in flour, add milk. Stir until thickened. Add cheese. 
 Combine pasta, veggies, and sauce. Mix gently. 
 
 
 Friday: Chicken Fried Rice 
 Ingredients 
 
 350 g cooked rice 
 200 g cooked chicken (chopped) 
 100 g peas 
 1 grated carrot 
 1 tbsp coconut aminos or soy sauce 
 2 eggs 
 Olive oil 
 
 Instructions 
 
 Sauté vegetables in oil. Add chicken and stir. 
 Add rice and soy sauce. Mix well. 
 Push aside, scramble eggs in the pan, then combine. 
 
 
 Shopping List (Metric) 
 Proteins 
 
 1.5–1.8 kg chicken breast or tenders 
 6 eggs 
 200 g shredded mild cheese 
 250 g Greek yogurt 
 1 can (400 ml) cream of chicken soup 
 
 Grains & Breads 
 
 10 whole wheat tortillas 
 450 g pasta 
 350 g rice (uncooked) 
 100 g breadcrumbs 
 100 g flour 
 
 Vegetables 
 
 6–8 carrots (approx. 1 kg) 
 2 zucchini (400–500 g) 
 2 heads broccoli or 500 g frozen 
 150–200 g peas 
 1–2 cucumbers (300–400 g) 
 
 Starches & Dairy 
 
 1.2–1.5 kg potatoes 
 1–1.5 litres milk 
 100–120 g butter 
 
 Pantry 
 
 Olive oil 
 Salt and pepper 
 Dried parsley or basil 
 250 ml coconut aminos or low-sodium soy sauce