Healthy 4 Day Meal Plan
Teriyaki Salmon & Rice
Ingredients
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1 salmon fillet
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¾ cup cooked jasmine rice
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1 cup green beans
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1½ tbsp teriyaki sauce
Instructions
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Bake salmon at 190°C / 375°F for 12–15 min.
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Steam or pan-cook green beans.
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Brush salmon with teriyaki sauce.
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Pack with rice and veggies.
Peanut Noodle Veg Box
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Ingredients
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75 g rice noodles
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1 cup shredded cabbage
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½ carrot, julienned
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1 tbsp peanut butter
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1 tsp soy sauce
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½ tsp honey
Instructions
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Cook noodles, rinse cold.
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Whisk peanut butter, soy sauce, honey, splash of hot water.
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Toss noodles with sauce and veggies.
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Top with sesame seeds if you have them.
Chickpea Mediterranean Bowl
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Ingredients
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1 cup canned chickpeas, drained
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½ cup cooked quinoa
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½ red bell pepper, diced
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¼ cup feta
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1 tbsp olive oil
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½ tsp paprika
Instructions
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Toss chickpeas with olive oil, paprika, salt. Roast 20 min at 200°C.
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Assemble quinoa, chickpeas, pepper, feta.
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Add lemon juice if you like.
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Lemon Herb Chicken & Roasted Veg
Ingredients
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1 chicken breast
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1 cup broccoli florets
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1 cup carrots, sliced
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1 tbsp olive oil
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Juice of ½ lemon
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1 tsp dried oregano
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Salt & pepper
Instructions
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Heat oven to 200°C / 400°F.
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Toss veg with half the olive oil, salt, pepper. Roast 20–25 min.
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Season chicken with lemon juice, oregano, salt & pepper.
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Pan-sear chicken 5–6 min per side until cooked.
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Slice chicken and pack with veggies.
