Week 1: Cooking From Scratch Meal Plan - The Reset Week

There’s something deeply grounding about cooking from scratch. It connects you to your food, your body, and your health in a way that takeaways never can.

This week’s menu is all about coming back to basics - simple, real food that fuels you with protein, fibre, and nutrients to feel amazing every day.

Keep an eye out for the other blog posts to help you with meal choices and prep for following weeks. These blog posts are designed as resources to help you on your health and wellness journey, especially nutrition, as I know from working with over 1000 people now how hard it is to understand. I am here to support you, you don't need to do this alone.

These recipes are designed for four servings (unless otherwise stated), with each meal balanced to keep your blood sugar stable, your digestion happy, and your hormones supported.

Breakfast:

1. Veggie Omelette with Feta & Avocado

Serves: 1

Calories: 370 kcal

Macros: 30g protein | 25g fat | 8g carbs

Ingredients

• 2 large eggs + 2 egg whites

• ¼ cup crumbled feta

• ½ cup spinach or kale, chopped

• ¼ tomato, diced

• 1 tsp olive oil or butter

• ½ avocado, sliced

• Salt & pepper

Method

1. Whisk eggs with a pinch of salt and pepper.

2. Heat olive oil in a non-stick pan and sauté tomato and spinach for 1–2 mins.

3. Add eggs, cook gently until set, then fold in feta.

4. Serve with avocado on top.

Meal Prep Tip:Chop veggies in advance and store them in containers for quick morning assembly.

2. Overnight Oats with Chia & Apple

Serves: 1

Calories: 420 kcal

Macros: 20g protein | 10g fat | 50g carbs

Ingredients

• ½ cup rolled oats

• 1 tbsp chia seeds

• 1 cup unsweetened almond milk

• ½ grated apple

• ½ scoop vanilla protein powder

• ¼ tsp cinnamon

• 1 tbsp Greek yoghurt (to top)

Method

1. Combine oats, chia, protein powder, cinnamon, and almond milk in a jar.

2. Stir in grated apple, seal, and refrigerate overnight.

3. In the morning, stir and top with yoghurt or berries.

   
   

Meal Prep Tip: Make 3–4 jars ahead for grab-and-go breakfasts during the week.

Lunch

1. Grilled Chicken Nourish Bowl

Serves: 4

Calories: 460 kcal per serving

Macros: 40g protein | 18g fat | 35g carbs

Ingredients

• 600g chicken breast

• 2 cups cooked quinoa or brown rice

• 2 cups mixed roasted veggies (zucchini, capsicum, carrot)

• 2 cups leafy greens

• 2 tbsp olive oil

• Juice of 1 lemon

• Sea salt, pepper, and herbs of choice

Method

1. Season chicken and grill or pan-fry until golden.

2. Roast chopped vegetables in olive oil for 25–30 mins at 180°C.

3. Assemble bowls with greens, quinoa, roasted veggies, and chicken.

4. Drizzle with lemon juice and a touch of olive oil.

   
   

Meal Prep Tip: Cook the chicken and quinoa in bulk and portion into containers. Add fresh greens before eating.

You can change your choice of protein to add variety, for example chicken for 2 days, salmon for 2 days then tofu for 2 days as an example.

2. Pumpkin Soup with Sourdough & Hummus

Serves: 4

Calories: 390 kcal per serving

Macros: 12g protein | 13g fat | 45g carbs

*Note: you will need to add a side of protein to this dish, for example: 120grams of chicken, or you could even add it into the pumpkin soup, chickpeas also work great in a pumpkin soup!

Ingredients

• 1 tbsp olive oil

• 1 onion, diced

• 2 cloves garlic, minced

• 1kg pumpkin, peeled & cubed

• 3 cups vegetable stock

• ½ cup coconut milk

• Salt, pepper, turmeric

To Serve:

• 1 slice sourdough

• 2 tbsp hummus

Method

1. Sauté onion and garlic until fragrant.

2. Add pumpkin, stock, and simmer until soft.

3. Blend until smooth and stir in coconut milk.

4. Season to taste and serve with sourdough and hummus.

5. 
   

Meal Prep Tip:Store soup in jars or containers - it freezes beautifully for 2–3 months.

Dinner

1. Beef Mince Tacos

Serves: 4

Calories: 450 kcal per serving

Macros: 38g protein | 20g fat | 25g carbs

Ingredients

• 500g lean beef mince

• 1 tsp olive oil

• 1 tsp paprika, 1 tsp cumin, ½ tsp garlic powder

• 8 small corn or wholegrain tortillas

• 1 tomato, diced

• ½ avocado, mashed

• ¼ cup Greek yoghurt (sour cream swap)

Method

1. Heat oil, brown mince, and add spices.

2. Assemble tacos with mince, tomato, avocado, and yoghurt.

   
   

Meal Prep Tip: Cook mince and store in an airtight container. Reheat and assemble fresh tortillas daily.

2. Pesto Chicken Pasta

Serves: 4

Calories: 490 kcal per serving

Macros: 42g protein | 15g fat | 38g carbs

Ingredients

• 600g chicken breast, sliced

• 2 cups cooked wholegrain or lentil pasta

• ¼ cup basil pesto

• 2 cups spinach or broccoli

• Olive oil, salt, pepper

Method

1. Cook pasta, drain, and set aside.

2. Pan-fry chicken until golden, add greens.

3. Stir through pesto and pasta. Serve warm.

   
   

Meal Prep Tip: Cook double chicken and pasta to have lunch leftovers the next day.

3. Tray-Bake Roast Chicken & Veggies

Serves: 4

Calories: 420 kcal per serving

Macros: 38g protein | 18g fat | 25g carbs

Ingredients

• 4 chicken thighs (bone-in, skin on)

• 2 medium kumara, cubed

• 2 carrots, sliced

• 1 red onion, chopped

• Olive oil, herbs, salt, pepper

Method

1. Preheat oven to 200°C.

2. Place chicken and veggies on a lined tray, drizzle with oil, season well.

3. Bake for 35–40 mins until golden and cooked through.

   
   

Meal Prep Tip: Make double and store in containers - it reheats beautifully for lunches.

Snacks

1. Chia Pudding with Coconut Milk & Berries

Serves: 1

Calories: 280 kcal

Macros: 10g protein | 18g fat | 18g carbs

Ingredients

• 2 tbsp chia seeds

• ½ cup coconut milk

• ½ scoop vanilla protein powder

• ½ tsp vanilla extract

• ¼ cup berries

Method

1. Mix chia, protein, milk, and vanilla in a jar.

2. Refrigerate overnight and top with berries.

   
   

2. Nuts & Dark Chocolate

Serves: 1

Calories: 220 kcal

Macros: 6g protein | 16g fat | 10g carbs

Ingredients

• 20g raw mixed nuts

• 10g 85% dark chocolate

Tip: Keep a portion in your bag or desk drawer for a mindful mid-afternoon pick-me-up.

How to Meal Prep for the Week:

1. Cook once, eat twice. Grill extra chicken or cook a double batch of mince or quinoa to use for lunches or dinners later in the week.

2. Chop vegetables ahead of time. Store chopped veggies in containers for quick stir-fries, omelettes, or tray bakes.

3. Prep breakfasts in jars.Overnight oats or chia puddings take 5 minutes to prep and last 3–4 days.

4. Organise your fridge.Keep proteins, cooked carbs, and veggies in separate containers to mix and match meals easily.

5. Make it enjoyable. Put on music, light a candle, and make meal prep a self-care ritual - not a chore