🍽️ Alternating 2-Week Meal Prep Plan

Target: ~2000 cal/day | Weight Loss Plan
EVERY DAY (Mon-Sun)
🍳 BREAKFAST ~450 cal
• 3 scrambled eggs (cooked with butter)
• 2 slices toast with butter
• 1 piece of fruit (banana/apple)
🍗 LUNCH ~550 cal
• 150g chicken thigh (cooked weight)
• 150g cooked rice
• 200g mixed veggies
• Soy sauce, garlic, ginger seasoning
🍝 DINNER (Rotate)
Days 1, 3, 5, 7: Beef Mince Pasta ~650 cal
• 150g beef mince
• 100g cooked pasta
• Pasta sauce + mixed veggies

Days 2, 4, 6: Sausage & Veggie Bake ~600 cal
• 2-3 sliced beef sausages
• 300g roasted vegetables (potato, carrot, onion, capsicum)
🥜 SNACKS ~300-350 cal
Fruit (pick 2):
• 1 medium banana (~100 cal)
• 1 medium apple (~80 cal)
• 1 orange (~60 cal)
• 150g grapes (~100 cal)

Protein snack (pick one):
• 30g mixed nuts - almonds, cashews (~180 cal)
• 170g Greek yogurt (~100 cal) + 15g chopped almonds or cashews (~90 cal) + sprinkle of cinnamon
• 2 boiled eggs (~140 cal)
DAILY TOTAL: ~2000 CALORIES

📅 SUNDAY MEAL PREP (Mon-Wed)

Make 3 portions each:
  • Chicken & rice bowls (lunch) - 450g chicken thighs, 450g cooked rice, 600g frozen veggies
  • Beef mince pasta (2 portions for Mon, Wed) - 300g mince, 200g cooked pasta, sauce + veggies
  • Sausage veggie bake (1 portion for Tue) - 2-3 sausages, 300g roasted veg
  • Portion fruit & nuts into 3 snack containers
  • Optional: Boil some eggs if using as snacks
Time needed: 2 hours first time, ~90 mins after

📅 WEDNESDAY EVENING PREP (Thu-Sun)

Make 4 portions each:
  • Chicken & rice bowls (lunch) - 600g chicken thighs, 600g cooked rice, 800g frozen veggies
  • Beef mince pasta (3 portions for Thu, Sat, Sun) - 450g mince, 300g cooked pasta, sauce + veggies
  • Sausage veggie bake (1 portion for Fri) - 2-3 sausages, 300g roasted veg
  • Portion fruit & nuts into 4 snack containers
  • Optional: Boil some eggs if using as snacks
Time needed: 60-90 mins

🛒 WEEK 1 SHOPPING LIST ($60-75 AUD)

Proteins:
  • 2 dozen eggs
  • 1.5kg chicken thighs
  • 1kg lean beef mince
  • 1 pack beef sausages (8-10)
Carbs:
  • Loaf of bread
  • 2kg rice
  • 1kg pasta
Vegetables:
  • 3-4 bags frozen mixed veggies
  • Fresh: potatoes, carrots, onions, capsicum
Other:
  • Jar pasta sauce
  • Fresh fruit: 7 bananas, 7 apples, oranges or grapes (total 14+ pieces)
  • 200g mixed nuts (almonds, cashews) OR Greek yogurt tubs (6x 170g) + 100g nuts
  • Cinnamon (if making yogurt mix)
  • Optional: Extra eggs if using boiled eggs as snacks
  • Butter, cooking oil
  • Seasonings: soy sauce, garlic powder, salt, pepper, ginger
EVERY DAY (Mon-Sun)
🍳 BREAKFAST ~450 cal
• 3 scrambled eggs (cooked with butter)
• 2 slices toast with butter
• 1 piece of fruit (banana/apple)
🍗 LUNCH ~550 cal
• 150g chicken breast or thigh (cooked weight)
• 200g sweet potato (baked/roasted)
• 200g mixed veggies or salad
• Olive oil, lemon, herbs
🥘 DINNER (Rotate)
Days 1, 3, 5, 7: Beef Stir-fry with Noodles ~650 cal
• 150g beef strips
• 100g cooked egg noodles or rice noodles
• Mixed stir-fry veggies
• Teriyaki or oyster sauce

Days 2, 4, 6: Lamb Chops with Mash ~600 cal
• 2 lamb chops (~120-150g total)
• 200g mashed potato
• 150g steamed veggies (broccoli, carrots)
• Rosemary, garlic seasoning
🥜 SNACKS ~300-350 cal
Fruit (pick 2):
• 1 medium banana (~100 cal)
• 1 medium apple (~80 cal)
• 1 orange (~60 cal)
• 150g grapes (~100 cal)

Protein snack (pick one):
• 30g mixed nuts - almonds, cashews (~180 cal)
• 170g Greek yogurt (~100 cal) + 15g chopped almonds or cashews (~90 cal) + sprinkle of cinnamon
• 2 boiled eggs (~140 cal)
DAILY TOTAL: ~2000 CALORIES

📅 SUNDAY MEAL PREP (Mon-Wed)

Make 3 portions each:
  • Chicken & sweet potato bowls (lunch) - 450g chicken, 600g sweet potato, veggies
  • Beef stir-fry with noodles (2 portions for Mon, Wed) - 300g beef, 200g cooked noodles, veggies + sauce
  • Lamb chops with mash (1 portion for Tue) - 2 lamb chops, mashed potato, steamed veg
  • Portion fruit & nuts into 3 snack containers
  • Optional: Boil some eggs if using as snacks
Time needed: 2 hours first time, ~90 mins after

📅 WEDNESDAY EVENING PREP (Thu-Sun)

Make 4 portions each:
  • Chicken & sweet potato bowls (lunch) - 600g chicken, 800g sweet potato, veggies
  • Beef stir-fry with noodles (3 portions for Thu, Sat, Sun) - 450g beef, 300g cooked noodles, veggies + sauce
  • Lamb chops with mash (1 portion for Fri) - 2 lamb chops, mashed potato, steamed veg
  • Portion fruit & nuts into 4 snack containers
  • Optional: Boil some eggs if using as snacks
Time needed: 60-90 mins

🛒 WEEK 2 SHOPPING LIST ($60-75 AUD)

Proteins:
  • 2 dozen eggs
  • 1.5kg chicken breast or thighs
  • 750g beef strips (stir-fry beef)
  • 4 lamb chops (or 8 if smaller cutlets)
Carbs:
  • Loaf of bread
  • 3kg sweet potatoes
  • 2kg white potatoes (for mashing)
  • 500g egg noodles or rice noodles
Vegetables:
  • 3-4 bags frozen stir-fry mix
  • Fresh: broccoli, carrots, salad mix
Other:
  • Teriyaki or oyster sauce
  • Olive oil, lemon, mixed herbs
  • Fresh fruit: 7 bananas, 7 apples, oranges or grapes (total 14+ pieces)
  • 200g mixed nuts (almonds, cashews) OR Greek yogurt tubs (6x 170g) + 100g nuts
  • Cinnamon (if making yogurt mix)
  • Optional: Extra eggs if using boiled eggs as snacks
  • Butter, cooking oil
  • Seasonings: salt, pepper, garlic powder, dried rosemary
💡 Pro Tips: