Monday
2/2- lunch
Greek chicken rice bowl
Lemon yoghurt, cucumber, tomato and red onion.
- dinner
Turkey bolognese bowl
Serve over cabbage, courgetti or rice depending on appetite.
Week 2: Greek Chicken, Turkey Bolognese & Fish Friday
Two Sunday batches cover the working week: lemon-oregano chicken for bowls and traybakes, plus a hidden-veg turkey bolognese. Friday stays fish-only, with a fresh salmon dinner.
5 lunches4 dinners5 lunches4 dinnersmeal prephigh proteinbudgetmicrowave friendlyair fryerfreezer friendlywork lunchfish friday
GoalSave money on work lunches and midweek takeaways, keep protein high, and avoid getting bored by using the same components in different ways.
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 bolognese rice bowl
Reheat until steaming hot. Add herbs or chilli after.
- dinner
Greek chicken traybake, potatoes & salad
Use reserved marinated chicken from Sunday.
Wednesday
1/2- lunch
Greek chicken bowl · lighter portion
Smaller rice, extra salad, more yoghurt sauce.
- dinner
Eat out · optional
Mid-week breather. Backup if staying in: bolognese bowl or chicken salad wrap.
Optional · off
Thursday
2/2- lunch
Turkey bolognese bowl with greens
Add spinach, cabbage or courgetti to stretch it.
- dinner
Prawn cauliflower fried rice
Quick fresh cook using frozen prawns and cauliflower rice.
Friday
1/2- lunch
Tuna, egg & Greek salad bowl
Fish-only lunch. Use yoghurt lemon dressing.
- 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.
Greek chicken rice bowls
Sunday batch · 2 servings
Lemon-oregano chicken, rice, roasted peppers and onion, cucumber tomato salad, and garlic yoghurt sauce. Sauce kept separate so lunches don't go soggy.
55M2 portions this week40–55 g protein
Turkey courgette bolognese
Sunday batch · 3 servings
Lean turkey mince, tomato, mushrooms and grated courgette. Works with rice, cabbage, courgetti, jacket potato or wraps. Freezes well.
50M3 portions this week35–50 g protein
Greek chicken traybake, potatoes & salad
Weekday dinner · uses Sunday marinade
Reserved marinated chicken cooked fresh on Tuesday with potatoes, peppers, onion and a simple salad. Leftovers make a good wrap the next day.
30M1 portion this week
Prawn cauliflower fried rice
Quick Thursday dinner · fresh cook
Fast Thursday dinner using frozen prawns, cauliflower rice, egg, ginger and soy. Ready in under 20 minutes.
20M1 portion this week35–45 g protein
Tuna, egg & Greek salad bowl
Friday fish-only lunch · no-heat assembly
Tinned tuna, boiled eggs, cucumber, tomato, salad leaves and lemon yoghurt dressing. Eggs boiled on Sunday so Friday is just assembly.
10M1 portion this week40–50 g protein
Cost · per week
Tap a card to switch the shopping list below. Estimates assume the plan’s base servings (8 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 bolognese
- 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 (garlic)
- Box grater (courgette)
- Measuring spoons
- Meat thermometer if you have one (75°C target for chicken)
- 2 lunch bowl tubs · 3 bolognese tubs · 3–4 small sauce pots
- Small tub for boiled eggs
- Sharpie + labels — every tub gets a day on it
Progress · 0/15~115 min total
Storage
- Fridge 0–5°C, eat within 3–4 days.
- Freeze the Thursday bolognese on Sunday if you want extra safety margin — defrost overnight Wednesday.
- Store yoghurt sauce in separate small pots so bowls don't go soggy.
- Label every tub with the day it's for.
- Reserved raw chicken for Tuesday: keep sealed and away from cooked food in the fridge.
Reheating
- Microwave bowls 2–3 min until steaming hot throughout.
- Add yoghurt sauce and raw salad AFTER reheating.
- Bolognese: 3–4 min stirring halfway. It's thick — stir it.
- Rice: reheat once only. Don't leave at room temperature.
- Prawns (Thursday): cook fresh. Don't reheat multiple times.
Sauces & toppings
Rotate these across the week so repeated meals feel different.
Lemon garlic yoghurtHot sauceSalsaChilli flakesFresh parsley or corianderCapers or picklesLime wedgeExtra oregano