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Meal Prep Mastery: A Week's Worth of Healthy Lunch Recipes

Healthy eating doesn't have to mean sacrificing flavour or spending endless hours in the kitchen each day – meal prep is the secret weapon that empowers you to conquer the week with nutritious and delicious meals ready at your fingertips. Let's dive into a meal prep plan featuring a week's worth of wholesome recipes, illustrating how thoughtful planning can pave the way for a week of successful and satisfying healthy eating. The best part? You can make each of these the night before.

We're passionate about meal prep, saving money and time here at IQS, and we'd love to share our wisdom with you. 

Our IQS 8-Week Program is designed to help you reduce your sugar intake and been proven to significantly reduce fatigue, inflammation, gut issues, bad skin, bad sleep and SO MUCH MORE! It's because we give you the full tool kit to help you learn more about sugar, what it does to your body and why you should care. Plus, it's delicious! You get full weekly meal plans, recipes, motivation, expert advice and more to help you on your journey to better health. Sign up HERE!

In the hustle and bustle of modern life, finding time to cook healthy meals each day can be a challenge. Enter meal prepping, a game-changing approach that brings a host of benefits to the table. Beyond the convenience of having ready-made meals, the practice of meal prepping offers a recipe for success in achieving health and wellness goals. Let's explore the numerous advantages of incorporating meal prep into your routine.

Time Efficiency: One of the primary benefits of meal prepping is the time saved during the week. By dedicating a block of time, usually on weekends, to prepare meals for the upcoming week, you eliminate the need for daily cooking sessions. This allows you to reclaim valuable time for other priorities.

Consistent Nutrition: Meal prepping empowers you to take control of your nutritional intake. By planning balanced meals in advance, you can ensure that each dish is packed with the nutrients your body needs. This consistency can be especially beneficial for those with specific dietary goals, whether it's weight management, muscle building, or improved energy levels. 

Portion Control: With pre-portioned meals, you can better manage your calorie intake and avoid overeating. This precision in portion control is a key factor in weight management and can support healthy eating habits. 

Cost Savings: Meal prepping often involves buying ingredients in bulk, which can be more cost-effective than purchasing individual items for each meal. Additionally, having a plan in place helps minimise impulse purchases and reduces the frequency of eating out.

Reduced Food Waste: Planning meals in advance allows you to buy ingredients strategically, minimising the likelihood of unused items going to waste. This not only contributes to environmental sustainability but also helps you save money on groceries.

Stress Reduction: The daily question of "What's for dinner?" becomes a thing of the past with meal prepping. Knowing that your meals are already prepared and waiting reduces stress and eliminates the last-minute scramble to put together a nutritious dinner.

Improved Food Choices: When meals are planned and prepped in advance, you're less likely to succumb to the temptation of unhealthy convenience foods. Having a fridge stocked with nutritious options makes it easier to stay on track with your health and wellness goals.

Enhanced Variety: Far from being monotonous, meal prepping allows for creativity and variety in your diet. You can experiment with different recipes, cuisines, and flavours, ensuring that each meal is a delightful experience.

Energy Conservation: After a long day, the last thing many want to do is spend considerable time in the kitchen. With pre-prepared meals, you conserve energy for other activities and can still enjoy a home-cooked, healthful dinner. 

What we eat is a major part of managing health. That's why we're inviting you to come join us for the 8-Week Program. You don’t have to buy exotic ingredients or splash your cash on new appliances; every tool you need, you’ve likely already got, and our ingredients are easily found at your local grocer. Because we know how challenging it can be to make a change in your life, and it’s the little things that make it that much easier (and fun!). 

Day 1: Quinoa Salad with Roasted Vegetables and Lemon-Tahini Dressing


  • 1 cup quinoa, cooked
  • 1 cup assorted vegetables (capsicum, cherry tomatoes, zucchini)
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • For the dressing: 3 tablespoons tahini, 1 tablespoon lemon juice, 1 clove minced garlic, salt, and water to thin


  1. Toss vegetables in olive oil, salt, and pepper. Roast in the oven until tender.
  2. Mix cooked quinoa with roasted vegetables.
  3. Whisk together dressing ingredients and drizzle over the salad.

Day 2: Grilled Chicken Breast with Sweet Potato Mash and Steamed Broccoli


  • 2 boneless, skinless chicken breasts
  • 2 sweet potatoes, peeled and diced
  • 1 bunch broccoli, cut into florets
  • Olive oil, salt, and pepper


  1. Grill chicken breasts until fully cooked.
  2. Boil sweet potatoes until tender. Mash with a drizzle of olive oil, salt, and pepper.
  3. Steam broccoli until vibrant green. Serve alongside the grilled chicken and sweet potato mash.

Day 3: Lentil and Vegetable Stir-Fry with Brown Rice


  • 1 cup brown rice, cooked
  • 1 cup dry lentils, cooked
  • 1 cup mixed stir-fry vegetables (capsicum, snap peas, carrots)
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 clove minced garlic


  1. Sauté garlic in sesame oil. Add vegetables and stir-fry until crisp-tender.
  2. Mix in cooked lentils and soy sauce.
  3. Serve over brown rice.

Day 4: Salmon Bowl with Avocado Salsa


  • 2 salmon fillets
  • 1 cup basmati rice, cooked
  • 1 avocado, diced
  • Cherry tomatoes, chopped
  • Fresh cilantro, lime juice, salt, and pepper


  1. Bake or grill salmon until flaky.
  2. Combine cooked rice, diced avocado, chopped tomatoes, cilantro, and lime juice.
  3. Top the rice mixture with the cooked salmon.

Day 5: Chickpea and Vegetable Curry with Basmati Rice


  • 1 cup basmati rice, cooked
  • 1 can chickpeas, drained and rinsed
  • Mixed vegetables (bell peppers, cauliflower, peas)
  • 1 can coconut milk
  • Curry powder, turmeric, cumin, salt, and pepper


  1. Sauté mixed vegetables in a pot. Add chickpeas and spices.
  2. Pour in coconut milk and simmer until vegetables are tender.
  3. Serve over cooked basmati rice.

Day 6: Turkey and Black Bean Lettuce Wraps


  • Ground turkey
  • 1 can black beans, drained and rinsed
  • Lettuce leaves for wrapping
  • Salsa, diced tomatoes, shredded cheese (optional)


  1. Cook ground turkey until browned. Add black beans and heat through.
  2. Spoon the turkey and black bean mixture into lettuce leaves.
  3. Top with salsa, diced tomatoes, and shredded cheese if desired.

Day 7: Veggie-Packed Quiche with a Whole Wheat Crust


  • Whole wheat pie crust
  • 4 eggs
  • Assorted vegetables (spinach, mushrooms, bell peppers)
  • Milk or non-dairy alternative
  • Salt, pepper, and herbs of choice


  1. Pre-bake the whole wheat pie crust.
  2. Whisk together eggs, milk, salt, and pepper.
  3. Sautee vegetables and add to the pie crust. Pour the egg mixture over the vegetables.
  4. Bake until the quiche is set and golden brown.

With this meal prep plan, you're equipped with a week's worth of nutritious and mouthwatering recipes. By dedicating a little time to planning and preparing these meals in advance, you set yourself up for a week of successful and enjoyable healthy eating. Feel free to customise these recipes based on your preferences and dietary needs, and enjoy the convenience of having wholesome meals ready to go throughout the week, just store each in containers and grab one on your way to work in the morning. Happy cooking!

What you put on your plate plays a major role in your wellbeing, and we’ve put in the hard yards so you can enjoy the benefits of an extensive, wholistic program that covers everything from learning how to manage nutrition and mental health to social situations. Plus, our specially-designed app has streamlined features, 2500 recipes, 1:1 coaching and exclusive exercise courses to help you combat the cravings. When you join us for the 8-Week Program you’ll have exclusive access to expert guidance, nutritional planning and support every step of the way. Take a peek at what’s on offer:

  • 8 weeks of meal plans and shopping lists.
  • A range of 2500 exclusive recipes, including sugar-free desserts, snacks and all the old favourites.
  • Community forums to share and discuss your experience.
  • Expert support to guide you through each week – from world-renowned chef Sarah Glover to yoga teachers, nutritionists and naturopaths. 
  • 1:1 dedicated coaching.

Make a change for YOU – don’t wait, JOIN NOW!

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