Fitness & Nutrition Guide

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Meal Ideas & Prep Lists ​

Organization Strategy

This guide contains all the meal options organized by preparation method and timing. Use these lists for Sunday meal prep planning, daily meal decisions, and coordinating with family cooking support.

Table of Contents ​

Sunday Meal Prep Lists ​

Breakfast Prep Options ​

  • Overnight protein oats (prep 3-4 containers) - oats + protein powder + milk, ready to grab
  • Hard-boiled eggs (batch cook 15-20) - versatile protein for multiple meals
  • Pre-made protein smoothie bags (frozen fruit + protein powder portions) - just add liquid and blend
  • Protein pancake batter (mix dry ingredients, add liquid when ready)
  • Egg muffins (scrambled eggs baked in muffin tins with vegetables)
  • Chia pudding cups (chia + protein powder + milk, set overnight)

Lunch Prep Options ​

  • Hainanese chicken rice (2kg batch, portion into 200g containers)
  • Beef/pork mince pasta (brown mince + jar sauce + pasta, portion into containers)
  • High-protein tuna pasta salad (canned tuna + cooked pasta + light mayo)
  • Chicken Caesar wraps (pre-cooked chicken strips + bagged caesar mix)
  • Beef/pork mince rice bowls (mince + Mexican/Asian sauce + rice)
  • Protein-packed chicken salads (200g chicken + bagged salad + dressing containers)

Dinner Prep Options ​

  • Air fryer seasoned chicken thighs (Portuguese, Cajun, Tandoori - batch 1.5kg)
  • One-pan mince dishes (Bolognese, Carbonara, Arrabbiata with pasta)
  • Asian mince with rice (Black bean, Sweet & sour, Curry sauce)
  • Chicken stir-fry portions (chicken strips + frozen vegetables + bottled sauce)
  • Mince chili con carne (mince + salsa + kidney beans)
  • Chicken curry batches (chicken + curry jar sauce + rice)

Grab-and-Go Breakfast Options ​

Cereal-Based (Your Preference) ​

  • Special K Protein + full cream milk (350 cal, 20g protein)
  • Any cereal + full cream milk + 1/2 scoop protein powder mixed in (varies, ~30g protein)
  • Weet-Bix + full cream milk + 1 tbsp peanut butter (450 cal, 25g protein)
  • Greek yogurt + cereal as "granola" (quick protein + crunch combo)

Other Quick Options ​

  • Pre-made smoothies (grab frozen bag, add liquid, blend 30 seconds)
  • Hard-boiled eggs + toast (pre-cooked eggs, toast while getting ready)
  • Overnight oats cups (grab from fridge and eat on the go)
  • Breakfast wraps (scrambled eggs + cheese in tortilla, pre-made)
  • Protein bars + banana (backup option for really rushed mornings)

Quick Daily Snacks ​

High-Protein Focus ​

  • Greek yogurt + handful nuts (300 cal, 22g protein)
  • Protein shake (1-2 scoops + milk) (280-450 cal, 25-50g protein)
  • Hard-boiled eggs + apple (200 cal, 12g protein)
  • Cottage cheese + crackers (200 cal, 15g protein)
  • Handful of nuts + Laughing Cow cheese (2 triangles) (220 cal, 8g protein)

Convenient Options ​

  • Protein bar + mandarins (2-3 pieces) (280 cal, 20g protein)
  • Trail mix (nuts + dried fruit portions) (200 cal, 6g protein)
  • Pre-made protein smoothie (just shake and drink)
  • Handful nuts + Laughing Cow cheese (2 triangles) (200 cal, 6g protein)

Mum's Batch Cooking List ​

Asian-Inspired (Your Food Preferences) ​

  • Slow cooker Asian chicken curry (batch cook, freeze portions)
  • Thai basil chicken with jasmine rice
  • Korean beef bulgogi bowls (can use beef/pork mince version)
  • Chinese honey soy chicken
  • Vietnamese lemongrass chicken
  • Teriyaki chicken with steamed rice
  • Proper Hainanese chicken (traditional method with chicken stock rice)

Mediterranean/European ​

  • Greek chicken souvlaki with rice pilaf
  • Italian chicken cacciatore
  • Moroccan chicken tagine
  • Spanish chicken and rice (paella-style)
  • Mediterranean chicken bake (chicken + olives + tomatoes + herbs)
  • Moroccan lamb tagine (with sweet potato and rice)

Comfort Food ​

  • Chicken and vegetable casserole
  • Shepherd's pie (can use beef/pork mince, sweet potato topping)
  • Beef and vegetable curry
  • Chicken stroganoff with pasta

No-Chop Meal Prep Ideas ​

Rice Cooker One-Pots (Dump and Press Button) ​

  • Asian curry chicken: Chicken thighs + curry sauce + frozen Asian vegetables + rice
  • Italian chicken: Chicken + Napolitana sauce + frozen Mediterranean vegetables + rice
  • Mexican chicken: Chicken + salsa + frozen corn/capsicum + rice
  • Butter chicken style: Chicken + butter chicken sauce + frozen peas + rice

Stovetop Mince Meals (Brown and Simmer) ​

Simple One-Pan Pasta:

  • Beef Bolognese: Mince + Bolognese sauce + penne + bit of water
  • Creamy pasta: Mince + Carbonara sauce + fettuccine
  • Spicy Arrabbiata: Mince + Arrabbiata sauce + pasta + frozen capsicum

Rice + Mince Combos (Two Pans):

  • Asian mince bowl: Rice cooking | Mince + black bean sauce + frozen Asian vegetables
  • Mexican bowl: Rice cooking | Mince + salsa + frozen corn/capsicum
  • Curry style: Rice cooking | Mince + butter chicken sauce + frozen peas

Assembly-Only Meals (No Cooking Required) ​

  • Rotisserie chicken (buy ready-made) + microwave rice + steam vegetables
  • Canned tuna + pre-cooked pasta + jar sauce + frozen vegetables
  • Pre-cooked chicken strips + bagged salad + healthy wrap
  • Hainanese chicken (pre-made portion) + microwave rice + steamed vegetables

Jar Sauce Specifications ​

Asian Sauces ​

  • Thai Green Curry (chicken + jasmine rice + frozen Asian vegetables)
  • Butter Chicken (chicken thighs + basmati rice + frozen peas/carrots)
  • Black Bean Sauce (chicken/mince + jasmine rice + frozen stir-fry vegetables)
  • Sweet & Sour (chicken + jasmine rice + frozen Asian mix)
  • Teriyaki (chicken + rice + frozen broccoli/carrots)

Italian Sauces ​

  • Bolognese (beef/pork mince + pasta + frozen Mediterranean vegetables)
  • Carbonara (chicken strips/mince + pasta + frozen broccoli)
  • Arrabbiata (chicken/mince + penne + frozen capsicum/zucchini)
  • Napolitana (chicken/mince + pasta + frozen Italian herbs mix)

Indian Sauces ​

  • Tikka Masala (chicken + basmati rice + frozen peas)
  • Korma (chicken thighs + rice + frozen cauliflower/peas)
  • Tandoori paste (coat chicken, air fry 25 minutes)

Mexican/Tex-Mex ​

  • Salsa (mince + rice + frozen corn/capsicum)
  • Taco sauce (mince + rice + frozen Mexican vegetables)

Air Fryer Seasoning Options ​

Dry Seasonings (Just Coat and Cook) ​

  • Portuguese seasoning (your current favorite)
  • Cajun seasoning (spicy kick)
  • Lemon pepper (lighter flavor)
  • Italian herbs (Mediterranean style)

Paste/Sauce Coatings ​

  • Tandoori paste (mix with bit of oil, coat chicken)
  • Thai red curry paste (coat chicken thighs)
  • Char siu sauce (Chinese BBQ style)
  • Peri peri sauce (Portuguese-style heat)

Wednesday Eating Out Guide ​

High-Protein Restaurant Choices ​

Asian Restaurants:

  • Chicken teriyaki bowls (skip extra sauce)
  • Beef and broccoli with steamed rice
  • Chicken salads with Asian dressing
  • Vietnamese chicken salad (fresh and high protein)

Mediterranean:

  • Grilled chicken souvlaki with rice
  • Chicken Caesar salad (dressing on side)
  • Greek chicken bowls with rice
  • Grilled chicken with Greek salad

Mexican:

  • Chicken burrito bowls (skip sour cream, extra protein)
  • Chicken salads with salsa instead of creamy dressing
  • Grilled chicken tacos (corn tortillas)

Pub Food:

  • Grilled chicken parma (eat half the chips)
  • Steak with salad instead of chips
  • Chicken Caesar salad
  • Grilled chicken breast with vegetables

Target for eating out: ~700 calories, 45-50g protein to match your home lunch macros

Storage and Reheating Tips ​

Proper Storage ​

  • Protein portions: 200g containers for consistent macros
  • Complete meals: Glass containers for even reheating
  • Grab-and-go items: Individual portions for quick access
  • Frozen meals: Label with date and contents

Reheating Methods ​

Microwave (Most Convenient):

  • Add splash of water/broth to prevent drying
  • Cover with microwave-safe cover
  • 1-2 minutes for single portions

Stovetop (Better Quality):

  • Quick pan-fry with bit of cooking liquid
  • Add vegetables fresh if reheating just protein
  • 3-5 minutes for single portions

Air Fryer (Crispy Results):

  • 3-4 minutes to crisp up chicken skin
  • Good for chicken thighs and roasted vegetables
  • No additional oil needed

Shopping List Categories ​

Weekly Protein Shopping ​

  • Fresh: Chicken thighs (2-3kg when on sale), beef/pork mince (1-2kg)
  • Pantry: Canned tuna (12-pack), eggs (30-pack)
  • Dairy: Greek yogurt (1kg tubs), full cream milk, cottage cheese

Convenience Carbs ​

  • Rice: Jasmine rice (bulk), basmati rice, microwave rice packets (backup)
  • Pasta: Various shapes (penne, fettuccine, spirals)
  • Cereals: Special K Protein, Weet-Bix, one favorite regular cereal

No-Chop Vegetables ​

  • Frozen: Asian stir-fry mix, Mediterranean mix, peas, corn, broccoli
  • Bagged: Caesar salad, mixed greens, coleslaw mix
  • Convenience: Pre-cut vegetable trays, steam-in-bag vegetables

Sauce Arsenal ​

  • Asian: Thai curry, black bean, sweet & sour, teriyaki
  • Italian: Bolognese, Carbonara, Arrabbiata, Napolitana
  • Indian: Butter chicken, tikka masala, korma
  • Mexican: Salsa varieties, taco sauce

Snack Staples ​

  • Nuts: Mixed nuts (bulk buy, portion into containers)
  • Fruit: Bananas, apples, mandarins (easy to grab), frozen berries
  • Protein: Protein bars, Laughing Cow cheese, protein powder

Meal Prep Success Strategy

Focus on 2-3 protein sources per week (Hainanese chicken, air fryer chicken, beef/pork mince). Rotate the sauces and sides for variety without complicating the prep process.

Avoid Prep Burnout

Don't try to prep every single meal option each week. Pick 2-3 from each category based on your energy level and what's on sale. Consistency beats variety when building sustainable habits.

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