This plan assumes one real prep session on Sunday: batch-cook the rice, chicken, roasted vegetables, and oats, then assemble the Avocado Egg Pita, Chicken & Rice Power Bowl, Tuna Lettuce Wraps, and Greek Yogurt Protein Parfait on top of those components. The repetition across days is intentional — that's what makes meal prep sustainable — while five distinct combo meals keep the week from feeling monotonous.
How to use this plan
- Shop Saturday, prep Sunday afternoon (2-3 hours covers all five components).
- Swap any dinner for whatever protein and vegetable is on sale that week — the rice and vegetable base doesn't care which protein sits on top.
- Friday is left open on purpose. Most people don't want to eat the same rotation five days straight, and it gives you a buffer if the week didn't go as planned.
- If 2000-2200 kcal runs high or low for you, adjust portion sizes rather than swapping meals — the ratios are what make this "balanced."