Monday
2/2- lunch
Chicken shawarma rice bowl
Garlic lemon yoghurt + pickled onions.
- dinner
Turkey chilli with rice
Top with salsa + hot sauce.
Week 1: Shawarma Chicken & Turkey Chilli
Two big Sunday batches feed five work lunches and four weekday dinners. Sauces and toppings keep repeat meals interesting.
5 lunches4 dinnersmeal prepbudgethigh proteinmicrowave friendlyair fryerfreezer friendlywork lunch
GoalSave money on takeaways and expensive work lunches, hit protein, keep Sunday prep simple.
Plan to your week
1
Toggle days and individual meals in the schedule below. Shopping quantities scale with people × active meals.
Weekly schedule
Mon lunch → Fri lunch. Breakfast, Fri dinner and weekends not included. Optional slots are off by default — toggle in to count.
Days I’ll eat from the plan
Tuesday
2/2- lunch
Turkey chilli rice bowl
Reheat until steaming hot.
- dinner
Air-fryer shawarma chicken, potatoes & salad
Use marinated chicken from Sunday batch.
Wednesday
1/2- lunch
Chicken shawarma bowl · lighter portion
Smaller rice, extra salad. Gym day.
- dinner
Eat out · optional
Mid-week breather. Backup if you stay in: chilli jacket potato OR chilli rice bowl, no cheese / cream.
Optional · off
Thursday
2/2- lunch
Turkey chilli bowl with salsa
Salsa + coriander on top.
- dinner
Air-fryer chicken wrap or flatbread + salad
Wrap with yoghurt, salad, pickled onions.
Friday
1/2- lunch
Chicken shawarma rice bowl
Use Thursday-frozen portion if needed.
- dinner
Not included
Out of plan. Eat what you like.
Not included
Recipes & components
Two main batches and one fresh-cook dinner. Quantities reflect how many portions you actually need this week.
Chicken shawarma rice bowls
Sunday batch · 4 servings
Yoghurt-marinated chicken, fluffy rice, roasted peppers and onion, crunchy salad. Sauce kept separate so lunches don’t go soggy.
55M3 portions this week40–55 g protein
Turkey, bean & veg chilli
Sunday batch · 5 servings
High-protein, freezer-friendly. Eat with rice for lunches, with a jacket potato or in a wrap for dinners.
50M3 portions this week35–50 g protein
Air-fryer shawarma chicken, potatoes & salad
Weekday dinner · uses Sunday marinade
Fresh weekday dinner using marinated chicken from the Sunday batch. Air-fryer potatoes instead of rice for variety.
30M2 portions this week
Cost · per week
Tap a card to switch the shopping list below. Estimates assume the plan’s base servings (9 meals, 1 person).
Shopping list
Grouped by category. Quantities scale with people × active meals.
Shop at
Protein
Veg & Salad
Carbs
Dairy
Tins & Jars
Herbs & Spices
Sauces & Condiments
Frozen
Sunday prep workflow
Run top to bottom. Steps overlap — rice and chilli can simmer while you marinate and roast.
Before you start · Equipment & containers
- Air fryer (or oven preheated to 200°C)
- Big lidded pan or casserole — for the chilli
- Lidded saucepan — for the rice
- 1–2 sheet trays — one for rice cooling, one for roast veg
- Sharp knife + chopping board
- Mixing bowl (marinade)
- Microplane or fine grater (for garlic)
- Measuring spoons
- Meat thermometer if you have one (75°C target)
- 5–6 lunch tubs · 4 chilli tubs · 5–6 small sauce pots
- Sharpie + labels — every tub gets a day on it
Progress · 0/15~120 min total
Storage
- Fridge 0–5°C, eat within 3–4 days.
- Freeze Thu/Fri portions on Sunday, defrost in the fridge the night before.
- Store sauces in separate small pots so bowls don’t go soggy.
- Label everything with the day it’s for.
Reheating
- Microwave bowls 2–3 min on high until steaming hot.
- Add raw salad and yoghurt AFTER reheating, not before.
- Rice: reheat once only. Don’t leave at room temperature.
- Air-fryer chicken can be re-crisped 4–5 min at 180°C if you have time.
Sauces & toppings
Rotate these across the week so repeated meals feel different.
Garlic lemon yoghurtPeri-periSalsaHot sauceLemon / limePickled onionsFresh corianderJalapeños