10 Minute Meals Weekly Meal Plan

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If your excuse for ordering takeaway every night is that you don’t have the time to prepare fresh meals everyday, then you need to think of a better one because each of the meals below will be ready before your takeaway arrives. All you need is a little organization, a little food prep, and a little commitment to your health.

Bonus point – this is a plant based nutrition plan too for anyone eager to try out going plant based for the first time.

ON FOOD PREP DAY:

  • Make homemade granola.
  • Buy, wash, and prep fruit and vegetables.
  • Slice and prepare smoothie ingredients and place them in the freezer for use later.
  • Pack raw nuts into individual portion packs.
  • Cook quinoa, freekeh, and/or brown rice.
  • Make all your salad dressings and store in fridge.
  • Make soups and store in fridge.

The above process will take you 1-2 hours and will ensure that you have healthy food on hand throughout the week.

DAY 1

BREAKFAST ½ cup homemade granola*
1 cup almond milk
1 orange
LUNCH Chickpea salad*
DINNER 1 cup fuul with mixed vegetables and 2 tbsp flaxseed oil
½ baladi bread
½ avocado, sliced or 4 tbsp guacamole*
SNACKS Green smoothie
30g mixed raw nuts

DAY 2

BREAKFAST Sandwich: 2 slices wholemeal toast, 2 tbsp almond/peanut butter, and 2 tbsp chia seeds
LUNCH Lentil (or mixed bean) salad
½ cup quinoa or freekeh
DINNER Green soup*½ avocado, sliced or 4 tbsp guacamole*
3 wholemeal crackers (e.g. Ryvita)
SNACKS 3 squares dark chocolate

DAY 3

BREAKFAST Chia pudding* (prepare the night before)
LUNCH Quinoa salad*
DINNER Sandwich: 2 slices wholemeal toast, hummus, sliced avocado, tomato, spinach, and pickled carrots
SNACKS 1 bowl mixed green salad with healthy honey-mustard dressing*
1 cup grapes

DAY 4

BREAKFAST Banana and kiwi smoothie*
LUNCH Veggie stir-fry with mushrooms, zucchini, peppers, onions, and spinach
½ cup brown rice
DINNER Hummus dip*
Raw carrots, peppers, and cucumbers
1 baked sweet potato (prepare the night before)
SNACKS 20 almonds
1 cup mixed berries

DAY 5

BREAKFAST ½ cup homemade granola*
1 cup almond milk
1 cup pineapple slices
LUNCH Chickpea salad*
DINNER Green soup*
½ toasted baladi bread
SNACKS 1 apple with 2 tablespoons almond/peanut butter
3 squares dark chocolate

DAY 6

BREAKFAST Green smoothie
1 cup strawberries
LUNCH Sandwich: 2 slices wholemeal toast, guacamole*, beetroot, lettuce
DINNER 1 cup fuul with mixed vegetables and2 tbsp flaxseed oil
½ baladi bread
SNACKS 1 orange
1 bowl mixed green salad with healthy honey-mustard dressing*

DAY 7

BREAKFAST Oatmeal*
LUNCH Quinoa salad*
1 baked sweet potato (prepare the night before)
DINNER ½ cup homemade granola*
1 cup almond milk
SNACKS 3 squares dark chocolate
Homemade popcorn

Recipes

Banana and Kiwi Smoothie
Ingredients

  • 1 banana, peeled and cut into chunks
  • 1 kiwi, peeled and sliced
  • 1 cup almond milk
  • 1/2 cup ice cubes
  • 2 tsp honey

Method

  • Combine all ingredients in a blender and whirl together until smooth. Pour into glasses and serve.

Chia Pudding
Ingredients

  • 1 cup almond or coconut milk
  • 4 tbsp chia seeds
  • 2 tablespoons raw cocoa powder
  • ½ tablespoon honey/maple syrup

Method

  • Add all of the ingredients to a large glass jar with a lid give it a quick stir, then put the lid on. Shake it to completely mix all ingredients. Refrigerate overnight (or for at least 4 hours) and enjoy the next morning.

Chickpea Salad
Ingredients

  • 1 ½ cups chickpeas, washed and drained
  • 1 small red onion, finely chopped
  • 1 red/yellow pepper, finely chopped
  • 3 celery sticks, chopped
  • 1 clove garlic, minced
  • ½ tsp crushed red pepper flakes
  • 2 tbsp rosemary
  • 2 tbsp vinegar
  • 3 tbsp extra virgin olive oil
  • Salt and pepper, to taste

Method

  • Combine cooked chickpeas with onions, peppers, celery, garlic, red pepper flakes, and rosemary in a bowl.
  • Mix vinegar, olive oil, salt and pepper together to make dressing. Add dressing to salad immediately before serving.

Granola
Ingredients

  • 2 cups oats
  • ½ cup mixed nuts (almonds, pistachios, hazelnuts), crushed
  • ¼ cup flaxseeds
  • 3 tablespoons maple syrup or honey
  • 3 tablespoons coconut oil
  • 1 egg white (optional)

Method

  • Preheat oven to 180 C.
  • Mix together oats, mixed nuts, and flaxseeds in a large bowl.
  • Combine maple syrup/honey with coconut oil and heat in a small saucepan over low heat until coconut oil has melted.
  • Pour coconut oil mixture over oats and stir until combined.
  • Mix the egg white into the mixture.
  • Transfer to baking tray and bake for 12-15 minutes, or until oats are golden brown.

Green Soup
Ingredients

  • 1/2 tbsp extra virgin olive oil
  • 1/2 garlic clove
  • 350ml vegetable stock
  • 200g broccoli
  • 100g spinach
  • Salt and pepper, to taste
  • 1 medium sized potato

Method

  • Heat the oil in a saucepan and sauté the garlic for 1-2 minutes.
  • Sauté the potatoes and cook for about 10 minutes is enough broth to just cover them.
  • Add in the broccoli and the rest of the broth, bring to a boil and reduce the heat and simmer gently for 10-12 minutes, until the broccoli is tender.
  • Add the spinach, and let wilt.
  • Season to taste and let cool. Transfer to a blender and blend until smooth.

Guacamole
Ingredients

  • 4-5 avocados – peeled and pitted
  • 1/4 small red onion – diced
  • 2-3 limes, juiced
  • 1 large garlic clove, minced
  • 1 jalapeno, stem and seeds removed, and finely chopped
  • Salt and pepper, to taste
  • Olive oil
  • 1 handful coriander leaves

Method

  • In a large bowl, mash together the avocado, onion, garlic, jalapeno, olive oil, lime juice, and salt and pepper with a fork.

Healthy Honey Mustard Dressing
Ingredients

  • ¼ cup Dijon mustard
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons olive oil
  • 1 garlic clove, minced
  • 2 tablespoons honey
  • ¼ cup water or fresh orange juice
  • Salt, to taste

Method

  • Combine all ingredients in a blender until smooth and creamy.
  • Add more water if you prefer a thinner dressing.

Oatmeal
Ingredients

  • 1/2 cup oats
  • 1 cup almond or coconut milk
  • 1 banana
  • 1 tbsp almond/peanut butter
  • 1 tsp honey
  • 1 tbsp flaxseeds

Method

  • Combine all ingredients in a pan and cook until milk is heated and oats are soft.

Quinoa Salad (Serves 2)
Ingredients

  • Salad
  • 200 g quinoa, cooked
  • 25 g parsley
  • 25 g mint
  • One pomegranate, seeded
  • 100 g spring onions
  • 75 g pine nuts
  • 2 carrots, peeled and grated
  • 2 teaspoon cinnamon
  • 1 teaspoon salt

Dressing

  • 3 tablespoon olive oil
  • Juice of one lemon
  • 1 teaspoon honey
  • Salt and pepper, to taste

Method

  • To make the dressing, mix the olive oil, lemon juice and honey in a bowl and season to taste.
  • To serve, add the remaining ingredients to the quinoa and mix in the dressing. Mix well and season with freshly ground black pepper and a little more salt if necessary.

For a more customized nutrition plan based on your goals, needs, and preferences, you can contact our Nutritionist Donia Hilal at doniahilal@gmail.com to get your very own nutrition plan.

Donia Hilal is a certified nutritionist with a degree in Nutrition from King’s College London. Her work focuses on women’s health in the Middle East, wellness, weight loss, and optimal pre- and post-natal nutrition. Passionate about real food and evidence based nutrition advice, Donia welcomes and enjoys guiding clients throughout every stage of their journey towards a healthier, happier life.

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