Your first week of meal prep: a 10-meal plan that won't bore you
New to meal prep? Here is a simple 10-meal week using the Health On Top menu, with proteins, seasonings and carbs rotated so you never eat the same meal twice.
One order, ten different meals
A week of identical lunches is how people quit meal prep. This plan avoids that.
You will need a 10 meal pack ($159.99, about $16 a meal) or two 5 meal packs.
The plan
| Day | Meal | Build |
|---|---|---|
| Mon | Lunch | Chicken breast, Cajun, cilantro lime rice |
| Mon | Dinner | Beef, taco, salted sweet potatoes |
| Tue | Lunch | Chicken thighs, garlic plus, plain rice |
| Tue | Dinner | Tofu, peri peri, classic potatoes |
| Wed | Lunch | Chicken breast, lemon pepper, plain rice |
| Wed | Dinner | Beef, salt and pepper, salted sweet potatoes |
| Thu | Lunch | Chicken thighs, Cajun, cilantro lime rice |
| Thu | Dinner | Tofu, lemon pepper, salted sweet potatoes |
| Fri | Lunch | Chicken breast, peri peri, classic potatoes |
| Fri | Dinner | Chicken thighs, salt and pepper, plain rice |
Each meal gets a 50g or 75g veggie portion. Taco is for beef only, so beef is the only protein with taco.
Why this works
- Two chicken cuts, beef and tofu. Four proteins, no repeat for two days.
- Seasoning changes every meal. Cajun, lemon pepper, garlic plus, peri peri, taco, salt and pepper.
- Carbs rotate. Rice, cilantro lime rice, potatoes, sweet potatoes.
- Midweek favourite. Wednesday and Thursday are when boredom hits, so put what you like there.
Tweaks for your goals
- More protein: add the extra protein option, +50g for $5 per meal, on meals after training.
- Breakfast too: add 5 or 10 Breakfast Bowls, scrambled eggs, turkey bacon and sweet potatoes.
- Lighter appetite: start with a 5 meal pack and use the other days to cook.
Mistakes to skip
- Ordering one flavour because it is simplest. Wednesday will make you pay.
- Over-ordering. Start smaller. You can scale up.
- Forgetting about breakfast and snacks. Plan those too.
The short version
- Ten meals, four proteins, six seasonings, four carbs.
- Rotate every meal so no two days match.
- Start with 5 meals if 10 feels like a lot.
Quick answers
How many meals should I order for my first week?
If you are new, a 5 meal pack is a good start. If you want lunches and dinners for the work week, go for 10.
Can I mix proteins in one order?
Yes. Each meal in a pack gets its own protein, seasoning, carb and veggie portion.
Is tofu a good option?
Yes. A 150g serving has about 24g of protein. It takes seasoning well, especially peri peri or Cajun.
Your week, handled
Fresh, high-protein meals made to order in Kamloops. Build every meal your way, then pick up on Monday or get Sunday delivery.
