Meals In This Prep
Steel-Cut Oats & Fruit
Brown Rice Chicken Bowl
Quinoa & Veggie Bowl
Overnight Oats
Barley & Chicken Soup
Whole Wheat Pasta & Veggies
Quinoa Chicken Salad
Brown Rice & Veggie Bowl
Whole Wheat Pasta Salad
5-Day Meal Plan
Day 1 — Monday
Breakfast: Steel-Cut Oats & Fruit
Lunch: Brown Rice Chicken Bowl
Dinner: Quinoa & Veggie Bowl
Day 2 — Tuesday
Breakfast: Overnight Oats
Lunch: Barley & Chicken Soup
Dinner: Whole Wheat Pasta & Veggies
Day 3 — Wednesday
Breakfast: Steel-Cut Oats & Fruit
Lunch: Quinoa Chicken Salad
Dinner: Brown Rice & Veggie Bowl
Day 4 — Thursday
Breakfast: Overnight Oats
Lunch: Whole Wheat Pasta Salad
Dinner: Barley & Chicken Soup
Day 5 — Friday
Breakfast: Steel-Cut Oats & Fruit
Lunch: Brown Rice Chicken Bowl
Dinner: Quinoa & Veggie Bowl
Daily Nutrition (Approx.)
Calories
1750
Protein
95g
Carbs
250g
Fat
45g
Fiber
40g
Step-by-Step Instructions
- 1
Cook all grains in parallel. Cool.
- 2
Bake chicken at 425°F 22 min. Dice.
- 3
Roast mixed vegetables at 400°F 20 min.
- 4
Barley soup: simmer barley, chicken, vegetables in low-sodium broth.
- 5
Pasta: cook and toss with roasted veggies and lemon-herb dressing.
- 6
Portion across containers with different grain bases.
Storage Tips
- All grains keep 5 days
- Soup freezes well
- Pasta keeps 4 days
Ingredients
- 2 lbs chicken breast
- 2 cups oats
- 1 cup brown rice
- 1 cup quinoa
- 1 cup pearl barley
- 8 oz whole wheat pasta
- 3 lbs mixed vegetables
- Lemon, herbs, garlic, pepper
Equipment Needed
Pots
Sheet pan
Meal prep containers
Shopping List
- Chicken breast 2 lbs
- Oats 2 cups
- Brown rice 1 cup
- Quinoa 1 cup
- Barley 1 cup
- Whole wheat pasta 8 oz
- Mixed vegetables 3 lbs
- Herbs, lemon
