If you’re looking for a simple, nourishing, and delicious 4-day meal plan that supports your health goals, this one’s for you. I’ve created a high-protein, well-balanced prep that covers breakfast, lunch and dinner with recipes that are easy to make, satisfying, and full of flavour.

Blueberry cheesecake overnight weetbix, creamy mushroom orzo with chicken, viral hot honey beef bowl meal-prep.

Below are the recipes for each meal. At the bottom of the page, you can find the workflow to make these recipes in under one hour.

Download a PDF version here.

Each day includes over 140 grams of protein and roughly 1500 calories, making it ideal for anyone looking to build lean muscle, feel more energised, or simply eat more mindfully without overthinking every meal.

This plan features:

  • Blueberry Cheesecake Overnight Weetbix for breakfast
  • Hot Honey Beef and Sweet Potato Bowls for lunch
  • Creamy Cheese Mushroom Orzo with Chicken for dinner

These meals are designed to keep you full and fuelled. And of course, if you need more calories or simply love snacks, feel free to add your favourites throughout the day.

Breakfast: Blueberry Cheesecake Overnight Weetbix

This easy overnight breakfast takes minutes to prepare and genuinely tastes like dessert. It’s creamy, tangy, high in protein, and perfect for busy mornings.

Meal prep blueberry cheesecake overnight weetbix.

Per serving:

  • 2 Weetbix
  • 82ml milk of choice
  • 100g Greek yoghurt
  • 30g protein powder (blueberry flavour works best)
  • 1 tablespoon lemon juice
  • 50g fresh or frozen blueberries

Method:

  1. Crush the Weetbix into a shallow container or glass jar and pour the milk over. Use a spoon to mix and press the Weetbix into a flat base.
  2. In a separate bowl, stir together the Greek yoghurt, protein powder, and lemon juice until smooth and creamy. If your protein powder is particularly thick, you can add a splash of water or milk to loosen the consistency slightly.
  3. Spoon the yoghurt mixture over the Weetbix base and spread it out evenly.
  4. Top with the blueberries. You can press a few into the yoghurt and leave the rest on top.
  5. Cover the container with a lid or cling film and refrigerate overnight (or for at least 4 hours).
  6. In the morning, simply grab it from the fridge and enjoy. It’s cold, creamy, and packed with protein to keep you full for hours.

Lunch: Viral Hot Honey Beef and Sweet Potato Bowls

These bowls combine warm, spiced beef with naturally sweet roasted potatoes, creamy cottage cheese, and fresh avocado. A drizzle of hot honey ties everything together beautifully.

Viral hot honey beef bowl meal prep.

Ingredients:

  • 750g lean beef mince
  • 4 medium sweet potatoes, chopped into chunks
  • Olive oil and salt, for roasting
  • Steak and chops seasoning (or your favourite spice blend)
  • 200g cottage cheese (50g per serving)
  • 2 avocados, halved (½ per serving)
  • Hot honey, or regular honey with a pinch of dried chilli flakes

Method:

  1. Preheat the oven to 200°C (392°F). Line a baking tray with baking paper.
  2. Wash and chop the sweet potatoes into bite-sized chunks. Place them on the tray, drizzle with olive oil and sprinkle with salt. Toss to coat evenly and roast for 30–40 minutes, flipping halfway, until golden and tender.
  3. Meanwhile, heat a large non-stick frying pan over medium-high heat.
  4. Add the beef mince and break it apart with a wooden spoon. Cook for 8–10 minutes, stirring occasionally, until browned and cooked through.
  5. Season the beef with steak and chops seasoning or any spice blend you like. Continue to cook for another minute to let the spices toast slightly.
  6. Divide the roasted sweet potatoes and cooked beef into four containers.
  7. When ready to eat, top each bowl with 50g of cottage cheese, half an avocado (sliced or mashed), and a drizzle of hot honey or regular honey mixed with chilli flakes.
  8. Serve warm or cold, depending on preference.

Dinner: Creamy Cheese Mushroom Orzo with Chicken

This dish is creamy, comforting, and protein-packed, with a rich savoury flavour from the mushrooms and cheese. It reheats beautifully, making it ideal for meal prep.

Meal prep creamy mushroom orzo with chicken.

Ingredients:

  • 4 chicken breast fillets (approximately 600g raw weight)
  • Salt and black pepper
  • 4 garlic cloves, minced (optional)
  • 400g mushrooms, sliced
  • 300g orzo (uncooked)
  • 700 ml low-sodium chicken stock
  • 250g smooth low-fat cottage cheese
  • 60g grated parmesan
  • 1 teaspoon dried herbs (thyme, oregano, or Italian blend)
  • Juice of 1 lemon (optional, to finish)
  • 2 handfuls baby spinach (optional)

Method:

  1. Cook the chicken: Season the chicken breasts with salt and pepper. Stovetop option: Heat a non-stick pan over medium heat with a drizzle of olive oil. Cook chicken for 5–7 minutes per side, or until golden and cooked through. Air fryer option: Preheat the air fryer to 200°C (392°F). Lightly spray the chicken with olive oil and season. Cook for 10–12 minutes, flipping halfway, until the internal temperature reaches 75°C (165°F).
  2. Once cooked, let the chicken rest before slicing.
  3. In a large non-stick pan, sauté garlic (if using) in a little olive oil for 1 minute. Add sliced mushrooms and cook for 6–8 minutes until soft and browned.
  4. Stir in the orzo and dried herbs. Let it toast for 1–2 minutes, stirring frequently.
  5. Add the chicken stock, bring to a gentle simmer, and cook uncovered for about 10 minutes, stirring often, until the orzo is tender and most of the liquid is absorbed.
  6. Stir in the cottage cheese and parmesan until creamy.
  7. Add sliced chicken and spinach (if using), stirring until the spinach is wilted.
  8. Finish with a squeeze of lemon juice, adjust seasoning, and divide into four portions.

Need a snack?

If you need more calories, or just fancy a snack or three in between meals, here are some easy and healthy snacks you can meal-prep for the week!

Sweet Snacks

Savory Snacks

How to Make All Three Recipes in One Hour

This prep makes 4 breakfasts, 4 lunches, and 4 dinners—packed with flavour, nutrients, and over 140g of protein per day. Let’s break it down into a clear workflow:

What You’ll Need:

  • Oven
  • Air fryer or stovetop pan
  • 2 stovetop burners
  • Mixing bowls, containers, chopping board
  • Measuring scale/jug
  • A non-stick pan or pot for orzo
  • A large tray for sweet potatoes

Step 1: Prep and roast the sweet potatoes (0–5 min)

  1. Preheat your oven to 200°C (392°F).
  2. Wash and cube 4 medium sweet potatoes (keep the skin on for fibre).
  3. Toss them in olive oil and a pinch of salt.
  4. Spread on a lined baking tray and roast for 35–40 minutes, flipping halfway, and continue with the rest of the steps.

Step 2: Start cooking the beef mince (5–10 min)

  1. Heat a large non-stick pan over medium-high heat.
  2. Add 750g lean beef mince and cook, breaking it up as it browns.
  3. Season with your favourite spice blend.
  4. Stir occasionally until cooked through and slightly crispy.

Step 3: Start the orzo dish (10–15 min)

  1. In a second large pan, sauté garlic (optional) and 400g mushrooms for 6–8 minutes until browned.
  2. Add 300g uncooked orzo and toast for 1–2 minutes.
  3. Pour in 700ml chicken stock and simmer for 10 minutes, stirring regularly.

Step 4: Cook the chicken in the air fryer (15–30 min)

  1. Season 4 chicken breasts with salt and pepper.
  2. Place in preheated air fryer at 200°C for 10–12 minutes, flipping halfway. Or Pan fry your seasoned chicken breast for 5-7 minutes per side, or until cooked through.
  3. Let rest, then slice.

Step 5: Finish the orzo (30–35 min)

  1. Once orzo is tender and liquid absorbed, stir in: 250g smooth cottage cheese, 60g grated parmesan, and 2 handfuls of spinach.
  2. Squeeze over lemon juice and season to taste.
  3. Divide between meal-prep containers and top with your sliced chicken.

Step 6: Assemble the beef bowls (35–45 min)

  1. Divide the roasted sweet potato and cooked mince into 4 containers, or one large container.
  2. When serving, add 50g cottage cheese, half an avocado, and a drizzle of hot honey or honey and chilli flakes.

Step 7: Make the overnight Weetbix (45–55 min)

  1. In 4 containers, crush 2 Weetbix per portion.
  2. Pour over 82ml milk each and flatten into base.
  3. Mix together per portion: 100g Greek yogurt, 30g blueberry or vanilla protein powder, 1 tbsp lemon juice.
  4. Spread yoghurt mix over the Weetbix base.
  5. Top with 50g blueberries per container.

Step 8: Clean up and store (55–60 min)

  • Let meals cool slightly before sealing.
  • Store in the fridge for up to 4 days.
  • Enjoy the breakfasts cold, and reheat the lunches and dinners when ready to eat.

Download a PDF version here.