Breakfast, lunch and a snack sorted for the week.
About an hour of actual work. Two hours start to finish including chill time.
Three recipes, one session. Overnight oats for breakfast, cheeseburger pizzas for lunch, and cookies for when you need something sweet. Everything gets made in an order that means you are never standing around waiting.
Read the whole thing before you start. The order matters more than anything else here.
What you need out
- One large mixing bowl (you use it twice, so wash it between)
- One small bowl for mashing raspberries
- Four glass jars for the oats
- Four individual oven proof dishes for the pizzas
- One large baking tray, lined
- A fork, a spoon, measuring cups
What to buy
Everything for all three recipes. Four breakfasts, four lunches, twelve cookies.
Fridge
- Greek yoghurt, high protein, 1kg
- Reduced fat tasty cheese, 120g
- Beef mince, 200g
- Eggs, 2
Fruit and veg
- Raspberries, frozen or fresh, 270g
- Tomato, 1
- Red onion, 1
Pantry
- Rolled oats, 160g
- Chia seeds, 50g
- Vanilla protein powder, 180g
- Almond milk, 500ml
- Almond flour, 200g
- Self raising flour, 300g
- Dark chocolate, 100g
- Desiccated coconut, 60g
- Coconut oil, 3 tbsp
- Maple syrup, 2 tbsp
- Tomato paste, 4 tbsp
- Gherkins, 1 jar
You will probably have these already: tomato sauce, mustard, vanilla extract, garlic powder, sea salt flakes.
The run sheet
0:00 to 0:10. Oats base
In a large bowl stir 2 cups rolled oats (160g), 4 tbsp chia seeds (48g) and 4 scoops vanilla protein (120g).
Add 2 cups almond milk (500ml), 2 cups high protein Greek yoghurt (480g) and 1 tsp vanilla extract. Stir till no dry bits are sitting at the bottom.
Cover and into the fridge.
Wash that bowl now. You need it again in two minutes.
0:10 to 0:20. Cookie dough
Melt 3 tbsp coconut oil first so it has time to cool while you do everything else.
Whisk 2 eggs, 2 tbsp maple syrup and the melted coconut oil.
Mix in 2 cups almond flour (200g), 2 scoops protein powder (60g) and 1/2 tsp sea salt to a thick dough.
Fold through 60g chopped dark chocolate, keeping some back for the tops.
Cover and into the fridge. Set a 30 minute timer.
Turn the oven on now to 160C fan forced and line your tray.
0:20 to 0:50. The gap
This is the bit most people waste. Do not sit down.
Finish the oats into jars. Mash 2 cups raspberries (270g) with a fork till jammy and spread across the base of 4 glass jars. Scoop the oat mix over the top, about 1 cup per jar. Top each with 1 tbsp coconut and 1 tbsp dark choc chips. Back in the fridge.
Then get the pizzas ready to go. Dice 40g red onion. Have 160g cooked beef mince and 120g reduced fat cheese out and measured. Line your four dishes up on the bench.
0:50 to 1:05. Bake the cookies
Roll the chilled dough into 12 balls and flatten to 5mm on the lined tray.
Top with the reserved chocolate and sea salt flakes.
Bake 160C fan for 10 to 12 minutes.
They stay pale. Do not wait for them to brown, that is how you end up with dry cookies.
More salt flakes straight out of the oven.
1:05. Cookies onto the bench, oven up to 200C
Leave the cookies on the tray for 20 minutes. They set as they cool. Move them early and they fall apart.
Just shift the whole tray across to the bench and leave it alone.
1:05 to 1:35. The pizzas
The oven climbs to 200C while you make the bases.
For four, mix 300g self raising flour, 400g Greek yoghurt, 2 tsp garlic powder and 2 tsp salt until a dough forms. Add more yoghurt if it feels dry.
Heads up, this comes together stiff and sticky. Use your hands once it starts to clump, a spoon will not cut it.
Divide into four and press one portion into each dish with the back of a spoon.
Bake 5 minutes.
Spread 1 tbsp tomato paste on each, then 30g reduced fat cheese, 1/4 cup (40g) beef and 10g diced red onion.
Bake 12 to 15 minutes.
The step everyone skips
Let the pizzas cool completely before they go in containers.
Warm pizza in a sealed container steams itself soggy. This is the difference between a good lunch on Wednesday and a sad one.
Fresh toppings go on the day you eat it
Do not prep these ahead. The sauce splits and the tomato goes watery.
Per pizza: mix 20g Greek yoghurt, 2 tsp tomato sauce and 1 tsp mustard. Top with 40g diced tomato and 1 tbsp chopped gherkins, then the sauce.
Takes two minutes and it is worth it.
Storage
Pizzas
- 3 to 4 days in the fridge, cooled completely first.
- Reheat in the oven or air fryer at 180C for 6 to 8 minutes, straight from the fridge.
- Never the microwave. That is what turns the base rubbery.
- They freeze after baking if you want to stretch them further.
Oats
- 4 days in the fridge in the jars.
Cookies
- 5 days in an airtight container on the bench.
- They freeze really well, so make the full 12 even if you are only one person.
The recipes and macros
Everything you need to make all three is in the run sheet above, so you do not need anything else to cook this.
The full recipes live in my Recipe Hub. If you are a member, tap any of them to open the recipe, save it and find it again next week.
Calories and macros are a guide only. Adjust portions to suit your individual needs, activity level and goals.
Not a member yet? The Recipe Hub has over 300 high protein recipes like these, all searchable and saved in one place, for $10.79 a month. Have a look.
Want the rest of your week sorted?
This is breakfast, lunch and a snack. Grab my free 5-day meal plan and get the whole thing done.