Meal prep plans — Week 2
A practical, Australia-focused week of make-ahead meals: plant-forward dinners, gluten-free swaps and batch-cooking ideas using seasonal produce.
This week at a glance
Five dinners, two batch meals, and two breakfast prep ideas. Designed for simple reheats and portable lunches — adaptable to vegan & gluten-free needs.
- 3 one-pot dinners
- 2 freezer-ready bakes
- Make-ahead salads & breakfasts
Featured recipes (Week 2)
Sweet potato & chickpea traybake
Roasted with rosemary and lemon — serve with quick quinoa or greens.
One-pot lemon chicken & veg
Family-friendly, uses capsicum, leek and local herbs — can be made gluten-free.
Lentil bolognese (vegan)
Rich, store easily in portions — excellent freezer meals for busy nights.
Shopping list — Week 2 (core)
- Sweet potatoes (3–4)
- Chickpeas (2 cans or 500g cooked)
- Chicken thighs (6) or tofu (500g)
- Quinoa or brown rice (500g)
- Mixed salad greens, seasonal veg (capsicum, zucchini, leeks)
- Red lentils (300g)
- Tomato passata (700ml)
- Greek yogurt or plant-based alternative
- Olive oil, dried oregano, rosemary, lemon
- Gluten-free pasta or regular pasta as needed
Batch-cooking & storage tips
Nutrition at a glance
Each dinner is balanced for protein, fibre and seasonal veg. Swap animal protein for legumes or tofu to make meals vegan while keeping calories and satiety.
Quick FAQ
Can I freeze all meals?
Most stews, bakes and sauces freeze well. Fresh salads and some dressings are best kept separate and added after reheating.
How long do prepped meals keep?
Refrigerated meals: 3–4 days. Frozen: up to 3 months for best quality. Always reheat thoroughly.