MEAL PREP FLOW – STEP BY STEP WITH TIME STAMPS
(Full Recipe Details and Grocery List Below!)
0:00 – 0:05 | Set the stage
- Preheat oven to 400°F
- Pull out:
- 1 sheet pan
- 2 baking dishes (for coconut curry and egg bake)
- Large mixing bowl (meatballs)
- Food processor (truffles)
- Start 2 cups basmati rice in rice cooker (for both meals)
0:05 – 0:15 | Chop + prep all veggies
Do this all at once:
- Dice onion (for meatballs)
- Mince 6 garlic cloves (meatballs) + 1 garlic clove (curry)
- Slice:
- English cucumber
- Cherry tomatoes
- Red onion (optional)`
- 2 bell peppers
- Chop dill + parsley
Set aside in piles.
0:15 – 0:25 | Mix Greek meatballs
In large bowl, combine:
- 2 lb ground beef
- onion, garlic
- pepper, salt, cumin, oregano, cinnamon
- parsley
- eggs
- panko
Mix gently.
Form into meatballs and place on sheet pan.
0:25 – 0:30 | Get meatballs in oven
- Put meatballs in 400°F oven
- Set timer for 18–22 min
0:30 – 0:40 | Assemble coconut curry
In baking dish:
- Add cubed chicken
- Add bell peppers + spinach
In bowl, whisk:
- coconut milk
- curry paste
- soy sauce
- maple syrup
- garlic
- Salt
Pour over chicken + veggies.
Set aside.
0:40 – 0:45 | Swap oven temp + add curry
- Increase oven to 425°F
- Put coconut curry dish in oven
- Set timer 25–30 min
0:45 – 0:55 | Make cucumber tomato salad + tzatziki
Cucumber Salad
- cucumber, tomatoes, red onion (optional)
- lemon juice, olive oil, salt, dill
- Toss + refrigerate
Tzatziki
- yogurt, lemon juice, dill, salt
- Stir + refrigerate
0:55 – 1:05 | No-bake truffles
In food processor:
- walnuts
- dates
- vanilla
- cocoa powder
- sea salt
Process until sticky.
Roll into balls.
Place in fridge.
1:05 – 1:10 | Check meats + pull if done
- Meatballs should be done or very close — remove and rest
- Coconut curry: stir once, return to oven if needed
1:10 – 1:15 | Prep egg sandwich mixture
Whisk:
- 14 eggs
- splash of milk
- salt + pepper
Stir in:
- green chilis
- cheddar (if using)
Pour into greased baking dish.
1:15 – 1:20 | Lower oven + bake eggs
- Lower oven to 300°F
- Put egg pan in
- Set timer 15-20 minutes
1:20 – 1:35 | Clean + portion rice
- Fluff rice
- Portion into containers for:
- Greek bowls
- Coconut curry bowls
Light cleanup while eggs bake.
1:35 – 1:40 | Pull eggs + cool
- Remove eggs
- Let cool slightly, then slice for sandwiches
1:40 – 1:55 | Final assembly
- Portion:
- Greek meatballs + rice + cucumber salad + tzatziki
- Coconut curry + rice
- Truffles into container
- Egg slices with English muffins
1:55 – 2:00 | Final tidy + fridge load
- Wipe counters
- Load fridge
- High-five yourself
BIG PICTURE TIMELINE
Total time: ~2 hours
Active time: ~75–90 minutes
Everything overlaps so you’re never just standing there waiting.
What You End Up With
✔ Greek meatball bowls (~4-5 servings)
✔ Coconut curry chicken bowls (~4-5 servings)
✔ No-bake truffles (~20 balls)
✔ Egg sandwich fillings for the week (~9)
✔ Rice done for both meals
✔ Sauces + salad prepped
MEAL PREP RECIPES
1. Greek Meatballs
Served with: cucumber tomato salad + rice + tzatziki
Ingredients
- 2 lb ground beef (or lamb, chicken, turkey, whatever you prefer)
- 1 onion, small dice
- 6 cloves garlic, minced
- 1 tsp ground black pepper
- 2 tsp kosher salt
- 2 tsp cumin
- 2 tsp oregano
- 1 tsp cinnamon
- ½ cup parsley, minced
- 2 eggs
- 1 cup panko breadcrumbs (can use quick oats for GF option)
Instructions
- Preheat oven to 400°F.
- Combine all ingredients in a large bowl. Mix gently.
- Form into meatballs and place on a lined sheet pan.
- Bake 18–22 minutes until cooked through.
2. Cucumber Tomato Salad
Ingredients
- 1 English cucumber, sliced
- 1 pint cherry tomatoes, halved
- Optional: ¼ red onion, thinly sliced
- ¼ cup lemon juice
- ¼ cup olive oil
- 1 tsp salt
- 2 Tbsp fresh dill, chopped
Instructions
- Toss vegetables in a bowl.
- Whisk lemon juice, olive oil, salt, and dill.
- Pour over salad and toss. Adjust salt and lemon jucie to your liking. Refrigerate.
3. Tzatziki Sauce
Ingredients
- 1 cup plain yogurt
- 2 Tbsp lemon juice
- 3 Tbsp fresh dill, chopped
- 1 tsp salt
Instructions
Mix everything together. Adjust salt and lemon to your liking. Add a small amount of water for thinner consistency. Chill before serving.
4. Basmati Rice (for both meals)
Ingredients
- 2 cups basmati rice
- Water (4 cups) Or chicken broth if you are feeling fancy.
Instructions
Cook in rice cooker on “white rice” setting or on a pot.
5. Coconut Curry Chicken
Served with: rice
Ingredients
- 1.5 lb chicken breast, cubed
- 1 can full-fat coconut milk
- 2 Tbsp yellow curry paste
- 1 Tbsp soy sauce
- 1 tsp maple syrup
- 1 garlic clove, minced
- Salt to taste
- 2 bell peppers, sliced
- 1 bag spinach
- Optional lime wedges for serving
Instructions
- Preheat oven to 425°F.
- Whisk coconut milk, curry paste, soy sauce, maple syrup, garlic and salt.
- Place chicken and vegetables in a baking dish.
- Pour sauce over and toss.
- Bake 25–30 minutes, stirring once halfway. Chicken should be minimum internal temp of 165 degrees F. Optional to serve with lime wedges.
6. No-Bake Truffles
Ingredients
- 1½ cups walnuts
- 1 cup packed dates
- 1 tsp vanilla extract
- 3 Tbsp cocoa powder
- ¼ tsp sea salt
Instructions
- Add all ingredients to a food processor.
- Process until sticky and combined.
- Roll into balls and refrigerate. (Optional to top with cocoa powder).
7. Sheet Pan Egg Sandwich Filling
Served with: English muffins
Ingredients
- 14 eggs
- Splash of milk
- Salt + pepper to taste
- Green chilis (to taste)
- Shredded cheddar (optional)
Instructions
- Preheat oven to 300°F.
- Whisk eggs, milk, salt, and pepper.
- Pour into lined or greased baking dish.
- Sprinkle with green chilis and cheese.
- Bake 15-20 minutes until done. Cool and slice.
- Recommending serving these with toasted english muffin and another slice of cheese.
CONSOLIDATED GROCERY LIST
Protein & Dairy
- 2 lb ground beef
- 1.5 lb chicken breast
- 14 eggs
- Plain yogurt
- Shredded cheddar (optional) + cheese slices if you want that for breakfast sandwiches.
Produce
- 1 English cucumber
- 1 pint cherry tomatoes
- 1 red onion (optional)
- 1 yellow onion
- 2 bell peppers
- 1 bag spinach
- Fresh parsley (1 bunch)
- Fresh dill (1 bunch)
- Garlic (at least 7 cloves)
- Lemons (2 large or 3 small)
Pantry
- Basmati rice
- Panko breadcrumbs
- Coconut milk (1 can)
- Yellow curry paste
- Soy sauce
- Maple syrup
- Walnuts
- Dates
- Cocoa powder
- Vanilla extract
- Olive oil
- Kosher salt
- Black pepper
- Cumin
- Oregano
- Cinnamon
Bakery
- English muffins
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