<![CDATA[Our Nourishing Week]]>

<![CDATA[Our Nourishing Week]]>https://ournourishingweek.substack.comhttps://substackcdn.com/image/fetch/$s_!uiVh!,w_256,c_limit,f_auto,q_auto:good,fl_progressive:steep/https%3A%2F%2Fsubstack-post-media.s3.amazonaws.com%2Fpublic%2Fimages%2F7915ca07-ac26-419b-b61f-6e172aa4dcf5_256x256.pngOur Nourishing Weekhttps://ournourishingweek.substack.comSubstackSat, 05 Sep 2026 08:19:53 GMT<![CDATA[Your Spring Meal Prep Session]]>https://ournourishingweek.substack.com/p/your-spring-meal-prep-sessionhttps://ournourishingweek.substack.com/p/your-spring-meal-prep-sessionFri, 04 Sep 2026 20:00:56 GMTThis meal prep is coming to you from Scotland! I’m here visiting a friend who I haven’t seen in over ten years. Suffice to say, I won’t personally be meal prepping this Sunday. But for those of you who are, this is going to be a very delicious week for you! This week’s recipes are a little more Spring-focused, with a crunchy Asian style slaw with poached chicken for lunch, coffee overnight oats for breakfast (feel free to use decaf if you’re like me and can’t do caffeine) and some yummy, healthy bakes for snacks.

Let’s get cooking!

Before you get started:

I recommend doing a fridge clean-out the day before your groceries arrive, ready for the new weeks groceries and food prep. Doing this weekly is a good way of keeping on top of food waste as you can easily see what fruit and veg needs using up.
If there is something going into the oven or something to go onto the stovetop, I usually like to start with that first so while it cooks I can prep something else. I’ve provided a step-by-step guide for the most logical order to prep these recipes below.
Have the dishwasher emptied and the sink clear so you can easily clean as you go - no one needs to deal with a big mess at the end of a big food prep session.

This meal prep guide is part of this weeks 5-day meal plan, which you can find here.

Let’s get cooking!

Our Nourishing Week is here to reduce your mental load when it comes to figuring out what to cook and when, one delicious mouthful at a time. If you’re not already a paid subscriber and would love to receive the weekly 5-day meal plans and the prep-it guides, then I hope you will consider becoming a paid subscriber and joining the fun!

UPGRADE TO PAID

Approximate time: 1 1/2 hours

Download the guide

]]><![CDATA[Your Stepping Into Spring 5-Day Meal Plan]]>https://ournourishingweek.substack.com/p/your-stepping-into-spring-5-day-mealhttps://ournourishingweek.substack.com/p/your-stepping-into-spring-5-day-mealThu, 03 Sep 2026 20:00:46 GMT

We’re slowly stepping into Spring vibes with this week’s meal plan. Two of the dinners are brand new recipes to my website and absolutely delicious (the Harissa Chicken Bowls are one of my favourite recipes for the year!). We’re stepping into Spring and away from soups and stews and towards fresh crunchy salads and lighter meals.

Let’s get into this weeks meal plan.

Our Nourishing Week is here to reduce your mental load when it comes to figuring out what to cook and when, one delicious mouthful at a time. If you’re not already a paid subscriber and would love to receive the weekly 5-day meal plans and the prep-it guides, then I hope you will consider becoming a paid subscriber and joining the fun!

UPGRADE TO PAID

Download the meal plan and shopping list.
Check the nutritionist notes section for notes on how to adapt recipes to food intolerances/allergies and adjust your shopping list accordingly.
Check the recipe page for each recipe to see if there are any optional extras you would like to add on.
Order your groceries using the done-for-you shopping list in this post. For me personally, I find it best to order a click and collect to be picked up on Sunday morning so that I can meal prep on Sunday for the week. Pick whatever day works best for you.
If you want to make things a bit easier for you during the week, on the day that you pick up your groceries, set aside a few hours to follow the meal prep guide and get ahead guide (sent on a Saturday morning).

Dinners

DAY 1 – Harissa Chicken Bowls

DAY 2 – Quick & Easy Teriyaki Beef Bowls

]]><![CDATA[Your High Fibre, High Protein Meal Prep]]>https://ournourishingweek.substack.com/p/your-high-fibre-high-protein-mealhttps://ournourishingweek.substack.com/p/your-high-fibre-high-protein-mealFri, 28 Aug 2026 20:01:01 GMTProtein is important, very important. But it can be easy when you’re focusing on getting enough protein, to accidentally reduce your fibre intake. Fibre is essential for a healthy digestive system and therefore your health overall. This is why I love including plant sources of protein in my meal plans, like edamame, chickpeas, lentils and quinoa. This way you’re getting the best of both worlds!

For this meal plan, if you you have:

1 serve of the salad (with chicken added)
1 bliss ball
1 potato fritter, and
a bowl of granola with 1/2 cup Greek yoghurt

You will be eating:

81 grams of protein
20 grams of fibre

That is enough to have you feeling very satisfied, zero protein powder required.

Before you get started:

I recommend doing a fridge clean-out the day before your groceries arrive, ready for the new weeks groceries and food prep. Doing this weekly is a good way of keeping on top of food waste as you can easily see what fruit and veg needs using up.
If there is something going into the oven or something to go onto the stovetop, I usually like to start with that first so while it cooks I can prep something else. I’ve provided a step-by-step guide for the most logical order to prep these recipes below.
Have the dishwasher emptied and the sink clear so you can easily clean as you go - no one needs to deal with a big mess at the end of a big food prep session.

This meal prep guide is part of this weeks 5-day meal plan, which you can find here.

Let’s get cooking!

Our Nourishing Week is here to reduce your mental load when it comes to figuring out what to cook and when, one delicious mouthful at a time. If you’re not already a paid subscriber and would love to receive the weekly 5-day meal plans and the prep-it guides, then I hope you will consider becoming a paid subscriber and joining the fun!

UPGRADE TO PAID

Approximate time: 1 1/2 hours

Download the guide

]]><![CDATA[Your Balanced 5-Day Meal Plan]]>https://ournourishingweek.substack.com/p/your-balanced-5-day-meal-planhttps://ournourishingweek.substack.com/p/your-balanced-5-day-meal-planThu, 27 Aug 2026 20:01:01 GMT

This week we’re aiming for balance, with a mixture of slow cooked, comfort meals and fresh and flavoursome dinners. Lunch is one of my newest salads, which provides 18 grams of plant based protein (I’ve added some ideas for boosting this even more in the nutritionist notes section). And the snacks are looking fine with some fritters and bliss balls (my favourite type of snacks!).

Let’s get into it!

Our Nourishing Week is here to reduce your mental load when it comes to figuring out what to cook and when, one delicious mouthful at a time. If you’re not already a paid subscriber and would love to receive the weekly 5-day meal plans and the prep-it guides, then I hope you will consider becoming a paid subscriber and joining the fun!

UPGRADE TO PAID

Download the meal plan and shopping list.
Check the nutritionist notes section for notes on how to adapt recipes to food intolerances/allergies and adjust your shopping list accordingly.
Check the recipe page for each recipe to see if there are any optional extras you would like to add on.
Order your groceries using the done-for-you shopping list in this post. For me personally, I find it best to order a click and collect to be picked up on Sunday morning so that I can meal prep on Sunday for the week. Pick whatever day works best for you.
If you want to make things a bit easier for you during the week, on the day that you pick up your groceries, set aside a few hours to follow the meal prep guide and get ahead guide (sent on a Saturday morning).

Dinners

DAY 1 – Baked Parmesan Breaded Chicken and Salad

DAY 2 – 30 Minute Teriyaki Salmon Bowls

]]><![CDATA[Slow Cooked Lamb Puttanesca]]>https://ournourishingweek.substack.com/p/slow-cooked-lamb-puttanescahttps://ournourishingweek.substack.com/p/slow-cooked-lamb-puttanescaSun, 23 Aug 2026 20:00:51 GMTThis recipe is perfect for a day spent at home, pottering around while lamb cooks to utter perfection in the oven. The lamb shoulder is well-seasoned and then slow cooked in all of those traditional puttanesca ingredients - tomato puree, olives, red onion and herbs. This is truly the epitome of comfort eating, with lamb that quite literally falls off the bone and mashed potatoes so creamy you will dream about them (maybe that’s just me!).

I highly recommend cooking this up to give Winter the send-off it deserves, before slow cooked meals are replaced for the fast, fresh and crunchy.

Slow Cooked Lamb Shoulder Puttanesca

Serves 6-8
Prep time: 25 minutes
Cook time: 4 hours 30 minutes

Read more

]]><![CDATA[Wholefood Meal Prep Session]]>https://ournourishingweek.substack.com/p/wholefood-meal-prep-sessionhttps://ournourishingweek.substack.com/p/wholefood-meal-prep-sessionFri, 21 Aug 2026 20:00:40 GMTHi friends! This week’s meal prep session is full of fresh flavours and wholefood ingredients to nourish your bodies. I know that meal prepping does take a substantial amount of energy, but the payoff of having a fridge full of healthy food is so worth it! In my opinion anyway. For breakfast we’re having bircher muesli, which is like the OG overnight oats, snacks are looking good with some banana bread and pesto and this weeks salad is very tasty and filling. I’ve given lot’s of tips for boosting the protein content of all of these recipes in yesterdays meal plan post so make sure you check that out.

Before you get started:

I recommend doing a fridge clean-out the day before your groceries arrive, ready for the new weeks groceries and food prep. Doing this weekly is a good way of keeping on top of food waste as you can easily see what fruit and veg needs using up.
If there is something going into the oven or something to go onto the stovetop, I usually like to start with that first so while it cooks I can prep something else. I’ve provided a step-by-step guide for the most logical order to prep these recipes below.
Have the dishwasher emptied and the sink clear so you can easily clean as you go - no one needs to deal with a big mess at the end of a big food prep session.

This meal prep guide is part of this weeks 5-day meal plan, which you can find here.

Let’s get cooking!

Our Nourishing Week is here to reduce your mental load when it comes to figuring out what to cook and when, one delicious mouthful at a time. If you’re not already a paid subscriber and would love to receive the weekly 5-day meal plans and the prep-it guides, then I hope you will consider becoming a paid subscriber and joining the fun!

UPGRADE TO PAID

Approximate time: 1 1/2 hours

Download the guide

Read more

]]><![CDATA[This Week’s 5-Day Meal Plan]]>https://ournourishingweek.substack.com/p/this-weeks-5-day-meal-planhttps://ournourishingweek.substack.com/p/this-weeks-5-day-meal-planThu, 20 Aug 2026 20:02:21 GMT

There’s only a few weeks left of Winter in Australia so you better believe we are making one last soup for the season this week! All of the dinners in this weeks plan are pretty fuss free and focused on getting a healthy dinner on the table quickly. It’s been a little while in between banana breads so I couldn’t resist adding my Oat Flour Banana Bread to the plan as our sweet snack (easily freezable too!). I’ve given you lot’s of tips for boosting the protein content in the nutritionist notes below too!

Let’s get into this weeks meal plan.

Our Nourishing Week is here to reduce your mental load when it comes to figuring out what to cook and when, one delicious mouthful at a time. If you’re not already a paid subscriber and would love to receive the weekly 5-day meal plans and the prep-it guides, then I hope you will consider becoming a paid subscriber and joining the fun!

UPGRADE TO PAID

Download the meal plan and shopping list.
Check the nutritionist notes section for notes on how to adapt recipes to food intolerances/allergies and adjust your shopping list accordingly.
Check the recipe page for each recipe to see if there are any optional extras you would like to add on.
Order your groceries using the done-for-you shopping list in this post. For me personally, I find it best to order a click and collect to be picked up on Sunday morning so that I can meal prep on Sunday for the week. Pick whatever day works best for you.
If you want to make things a bit easier for you during the week, on the day that you pick up your groceries, set aside a few hours to follow the meal prep guide and get ahead guide (sent on a Saturday morning).

Dinners

DAY 1 – Chicken Lemon Rice Soup

DAY 2 – Pork Schnitzel with Apple & Fennel Slaw

]]><![CDATA[High Protein Meal Prep Guide]]>https://ournourishingweek.substack.com/p/high-protein-meal-prep-guidehttps://ournourishingweek.substack.com/p/high-protein-meal-prep-guideFri, 14 Aug 2026 20:01:09 GMTThis week I have changed things up a bit (for the better). Some feedback I received was that it would be great to have everything for the meal prep guide all in one document so they can print it out and get cooking. I thought that was a brilliant idea so from this week onwards, in every meal prep session email, there will be a downloadable pdf for you that has the ingredients you will need for each recipe, items to prep at the beginning, the prep it guide and storage summary. I hope you find this helpful, let me know what you think in the comments below.

Protein rundown

Here’s the rundown of how much protein there is per serve for breakfast, lunch and snacks:

Breakfast Burrito Bowls - 23 grams per serve
Chicken Chickpea Salad - 45 grams per serve
Pistachio Protein Balls - 8 grams per serve
Butternut squash fritters - 2 grams per serve (serve with boiled eggs for extra protein)

Let’s get cooking!

Before you get started:

I recommend doing a fridge clean-out the day before your groceries arrive, ready for the new weeks groceries and food prep. Doing this weekly is a good way of keeping on top of food waste as you can easily see what fruit and veg needs using up.
If there is something going into the oven or something to go onto the stovetop, I usually like to start with that first so while it cooks I can prep something else. I’ve provided a step-by-step guide for the most logical order to prep these recipes below.
Have the dishwasher emptied and the sink clear so you can easily clean as you go - no one needs to deal with a big mess at the end of a big food prep session.

This meal prep guide is part of this weeks 5-day meal plan, which you can find here.

Let’s get cooking!

Our Nourishing Week is here to reduce your mental load when it comes to figuring out what to cook and when, one delicious mouthful at a time. If you’re not already a paid subscriber and would love to receive the weekly 5-day meal plans and the prep-it guides, then I hope you will consider becoming a paid subscriber and joining the fun!

UPGRADE TO PAID

Approximate time: 1 3/4 hours

Download the guide

]]><![CDATA[Your Healthy 5-Day Meal Plan]]>https://ournourishingweek.substack.com/p/your-healthy-5-day-meal-planhttps://ournourishingweek.substack.com/p/your-healthy-5-day-meal-planThu, 13 Aug 2026 20:00:55 GMT

We’re into our last month of Winter here in Australia and the Winter germs are doing the rounds. The wind has picked up and it’s finally feeling cold.

Side note: I’m going to Scotland in about 3 weeks and I was trying to figure out how warm I need to pack - my friend said it’ll be pretty warm when I get there, 12°C!! Ah, lady, that is colder than any Winter day we’ve had this year so far. So I’m packing for cold.

This week’s meal plan is focusing on protein rich meals and leaning into those immune nourishing vegetables like butternut squash, sweet potato and carrots (hello Vitamin A and Beta Carotene!). There’s also a mix of quick and easy and slower cooks this week.

Let’s get into this weeks meal plan!

Our Nourishing Week is here to reduce your mental load when it comes to figuring out what to cook and when, one delicious mouthful at a time. If you’re not already a paid subscriber and would love to receive the weekly 5-day meal plans and the prep-it guides, then I hope you will consider becoming a paid subscriber and joining the fun!

UPGRADE TO PAID

Download the meal plan and shopping list.
Check the nutritionist notes section for notes on how to adapt recipes to food intolerances/allergies and adjust your shopping list accordingly.
Check the recipe page for each recipe to see if there are any optional extras you would like to add on.
Order your groceries using the done-for-you shopping list in this post. For me personally, I find it best to order a click and collect to be picked up on Sunday morning so that I can meal prep on Sunday for the week. Pick whatever day works best for you.
If you want to make things a bit easier for you during the week, on the day that you pick up your groceries, set aside a few hours to follow the meal prep guide and get ahead guide (sent on a Saturday morning).

Dinners

DAY 1 – Ginger Teriyaki Chicken

DAY 2 – Sweet Potato Moussaka + Steamed Green Beans

]]><![CDATA[Your Iron Rich Meal Prep Plan]]>https://ournourishingweek.substack.com/p/your-iron-rich-meal-prep-planhttps://ournourishingweek.substack.com/p/your-iron-rich-meal-prep-planFri, 07 Aug 2026 20:01:06 GMTThis week’s meal plan is here to show you that you can get your iron from so many more foods than just red meat. There are plenty of amazing plant based sources of iron, including lentils, chickpeas and seeds. If you were to eat one piece of slice, 1 beetroot salad, 1 serve of chickpeas and 1 breakfast muffin, then you will be getting 13 mg of iron. The daily recommended dietary intake for an adult female between the ages of 18-50 is 18mg per day. So you just need one iron rich meal for dinner and you’ve easily hit your requirement. Consuming enough protein is important for iron absorption. This plan gives you 59 grams of protein in just your breakfast, lunch and snacks. Check the meal plan for tips on boosting the protein content more to meet your specific goals.

This is a great resource to check the iron requirements for the different genders at different life stages.

Let’s get cooking!

Before you get started:

I recommend doing a fridge clean-out the day before your groceries arrive, ready for the new weeks groceries and food prep. Doing this weekly is a good way of keeping on top of food waste as you can easily see what fruit and veg needs using up.
If there is something going into the oven or something to go onto the stovetop, I usually like to start with that first so while it cooks I can prep something else. I’ve provided a step-by-step guide for the most logical order to prep these recipes below.
Have the dishwasher emptied and the sink clear so you can easily clean as you go - no one needs to deal with a big mess at the end of a big food prep session.

This meal prep guide is part of this weeks 5-day meal plan, which you can find here.

Let’s get cooking!

Our Nourishing Week is here to reduce your mental load when it comes to figuring out what to cook and when, one delicious mouthful at a time. If you’re not already a paid subscriber and would love to receive the weekly 5-day meal plans and the prep-it guides, then I hope you will consider becoming a paid subscriber and joining the fun!

UPGRADE TO PAID

]]><![CDATA[Your 5-Day Iron Rich Meal Plan]]>https://ournourishingweek.substack.com/p/your-5-day-iron-rich-meal-planhttps://ournourishingweek.substack.com/p/your-5-day-iron-rich-meal-planThu, 06 Aug 2026 20:00:42 GMT

This week’s meal plan is designed to support your iron levels, through thoughtful pairings of food for maximum absorption. For example, pairing the slow cooked beef, which is iron rich, with the kale slaw, which is vitamin C rich and promotes the absorption of the iron from the beef. The meal plan also contains many iron rich foods like lentils, beef, pork and chickpeas. I’ve also provided some tips in the nutritionist notes section for improving your absorption.

Let’s get into this weeks meal plan!

Our Nourishing Week is here to reduce your mental load when it comes to figuring out what to cook and when, one delicious mouthful at a time. If you’re not already a paid subscriber and would love to receive the weekly 5-day meal plans and the prep-it guides, then I hope you will consider becoming a paid subscriber and joining the fun!

UPGRADE TO PAID

Download the meal plan and shopping list.
Check the nutritionist notes section for notes on how to adapt recipes to food intolerances/allergies and adjust your shopping list accordingly.
Check the recipe page for each recipe to see if there are any optional extras you would like to add on.
Order your groceries using the done-for-you shopping list in this post. For me personally, I find it best to order a click and collect to be picked up on Sunday morning so that I can meal prep on Sunday for the week. Pick whatever day works best for you.
If you want to make things a bit easier for you during the week, on the day that you pick up your groceries, set aside a few hours to follow the meal prep guide and get ahead guide (sent on a Saturday morning).

Dinners

DAY 1 – Slow Cooked Pulled Beef Brisket + Chopped Kale Salad

DAY 2 – One Pan Chicken Orzo Pasta Bake

Read more

]]><![CDATA[1 hour meal prep session]]>https://ournourishingweek.substack.com/p/1-hour-meal-prep-sessionhttps://ournourishingweek.substack.com/p/1-hour-meal-prep-sessionFri, 31 Jul 2026 20:01:25 GMTThis meal prep session is perfect for those weeks where you just don’t have much time to meal prep but you still want a fridge full of healthy food. I’ve included one of my all-time favourite sweet treats (that you only need 4 ingredients for!).

Before you get started:

I recommend doing a fridge clean-out the day before your groceries arrive, ready for the new weeks groceries and food prep. Doing this weekly is a good way of keeping on top of food waste as you can easily see what fruit and veg needs using up.
If there is something going into the oven or something to go onto the stovetop, I usually like to start with that first so while it cooks I can prep something else. I’ve provided a step-by-step guide for the most logical order to prep these recipes below.
Have the dishwasher emptied and the sink clear so you can easily clean as you go - no one needs to deal with a big mess at the end of a big food prep session.

This meal prep guide is part of this weeks 5-day meal plan, which you can find here.

Let’s get cooking!

Our Nourishing Week is here to reduce your mental load when it comes to figuring out what to cook and when, one delicious mouthful at a time. If you’re not already a paid subscriber and would love to receive the weekly 5-day meal plans and the prep-it guides, then I hope you will consider becoming a paid subscriber and joining the fun!

UPGRADE TO PAID

]]><![CDATA[An Easy & Healthy 5-Day Meal Plan]]>https://ournourishingweek.substack.com/p/an-easy-and-healthy-5-day-meal-planhttps://ournourishingweek.substack.com/p/an-easy-and-healthy-5-day-meal-planThu, 30 Jul 2026 20:00:21 GMT

This week’s meal plan has a lot of quick and easy recipes, with 2 of the dinners being ready in 30 minutes or less and 2 being ready in 45 minutes or less. The lunch and breakfast are also really quick to make. Sometimes we just need easy and healthy food but fast!

The smoked salmon poke bowls are such a favourite of mine that they actually made it into my cookbook! They’re basically ready by the time the rice cooks, love!

GET YOUR COPY

Ok, let’s get into this weeks meal plan!

Our Nourishing Week is here to reduce your mental load when it comes to figuring out what to cook and when, one delicious mouthful at a time. If you’re not already a paid subscriber and would love to receive the weekly 5-day meal plans and the prep-it guides, then I hope you will consider becoming a paid subscriber and joining the fun!

UPGRADE TO PAID

Download the meal plan and shopping list.
Check the nutritionist notes section for notes on how to adapt recipes to food intolerances/allergies and adjust your shopping list accordingly.
Check the recipe page for each recipe to see if there are any optional extras you would like to add on.
Order your groceries using the done-for-you shopping list in this post. For me personally, I find it best to order a click and collect to be picked up on Sunday morning so that I can meal prep on Sunday for the week. Pick whatever day works best for you.
If you want to make things a bit easier for you during the week, on the day that you pick up your groceries, set aside a few hours to follow the meal prep guide and get ahead guide (sent on a Saturday morning).

Dinners

DAY 1 – Harissa Roast Chicken + Zesty Orange & Fennel Salad

DAY 2 – Smoked Salmon Poke Bowls

Read more

]]><![CDATA[A Healthy 90 Minute Meal Prep]]>https://ournourishingweek.substack.com/p/a-healthy-90-minute-meal-prephttps://ournourishingweek.substack.com/p/a-healthy-90-minute-meal-prepFri, 24 Jul 2026 20:00:32 GMTThis weeks salads is one of my all-time favourite salads. It made it into my cookbook, Our Nourishing Week (p. 159), and has converted many a salad hater into a salad lover. Bonus, it also contains 25 grams of protein per serve, making it very filling and satisfying. This weeks sweet treat is a new recipe of mine that was extremely popular with my family - next time I’ll have to double the batch because they all disappeared within a few days!

Before you get started:

I recommend doing a fridge clean-out the day before your groceries arrive, ready for the new weeks groceries and food prep. Doing this weekly is a good way of keeping on top of food waste as you can easily see what fruit and veg needs using up.
If there is something going into the oven or something to go onto the stovetop, I usually like to start with that first so while it cooks I can prep something else. I’ve provided a step-by-step guide for the most logical order to prep these recipes below.
Have the dishwasher emptied and the sink clear so you can easily clean as you go - no one needs to deal with a big mess at the end of a big food prep session.

This meal prep guide is part of this weeks 5-day meal plan, which you can find here.

Let’s get cooking!

Our Nourishing Week is here to reduce your mental load when it comes to figuring out what to cook and when, one delicious mouthful at a time. If you’re not already a paid subscriber and would love to receive the weekly 5-day meal plans and the prep-it guides, then I hope you will consider becoming a paid subscriber and joining the fun!

UPGRADE TO PAID

]]><![CDATA[5-Day Healthy Meal Plan]]>https://ournourishingweek.substack.com/p/5-day-healthy-meal-planhttps://ournourishingweek.substack.com/p/5-day-healthy-meal-planThu, 23 Jul 2026 20:00:39 GMT

My cookbook, Our Nourishing Week, turned 1 this week! To celebrate, I’ve included a recipe from the book in this weeks meal plan for you. The Perfect Porterhouse, Quinoa & Herb Salad (p.134) is one of my favourite images that we shot. We love a good steak and salad night at my house and this one is seriously delicious!

If you’ve been loving these meal plans each week then I know you’ll love my cookbook. There are over 85 recipes, including breakfast, lunch, snacks and lots of dinners! I also included 6 weeks of full meal plans, complete with grocery lists.

Ok, let’s get into this weeks meal plan!

Our Nourishing Week is here to reduce your mental load when it comes to figuring out what to cook and when, one delicious mouthful at a time. If you’re not already a paid subscriber and would love to receive the weekly 5-day meal plans and the prep-it guides, then I hope you will consider becoming a paid subscriber and joining the fun!

UPGRADE TO PAID

Download the meal plan and shopping list.
Check the nutritionist notes section for notes on how to adapt recipes to food intolerances/allergies and adjust your shopping list accordingly.
Check the recipe page for each recipe to see if there are any optional extras you would like to add on.
Order your groceries using the done-for-you shopping list in this post. For me personally, I find it best to order a click and collect to be picked up on Sunday morning so that I can meal prep on Sunday for the week. Pick whatever day works best for you.
If you want to make things a bit easier for you during the week, on the day that you pick up your groceries, set aside a few hours to follow the meal prep guide and get ahead guide (sent on a Saturday morning).

Dinners

DAY 1 – Easy Sheet Pan Chicken Tacos

DAY 2 – Salmon Soba Noodle Salad

]]><![CDATA[This weeks meal prep guide]]>https://ournourishingweek.substack.com/p/this-weeks-meal-prep-guidehttps://ournourishingweek.substack.com/p/this-weeks-meal-prep-guideFri, 17 Jul 2026 20:01:23 GMTThis week we are relying heavily on the oven to do a lot of the heavy lifting for us. It’s been pretty cold this week so I’m not going to lie, having the oven on has been great for warming up the house as well! I was craving my Gluten Free Double Chocolate Zucchini Muffins so I included them in this weeks meal prep. If you haven’t tried them already I highly recommend, they are delicious! I’ve actually managed to sneak veggies into 3/4 of this weeks recipes, which, as a nutritionist I find very satisfying!

Before you get started:

I recommend doing a fridge clean-out the day before your groceries arrive, ready for the new weeks groceries and food prep. Doing this weekly is a good way of keeping on top of food waste as you can easily see what fruit and veg needs using up.
If there is something going into the oven or something to go onto the stovetop, I usually like to start with that first so while it cooks I can prep something else. I’ve provided a step-by-step guide for the most logical order to prep these recipes below.
Have the dishwasher emptied and the sink clear so you can easily clean as you go - no one needs to deal with a big mess at the end of a big food prep session.

This meal prep guide is part of this weeks 5-day meal plan, which you can find here.

Let’s get cooking!

Our Nourishing Week is here to reduce your mental load when it comes to figuring out what to cook and when, one delicious mouthful at a time. If you’re not already a paid subscriber and would love to receive the weekly 5-day meal plans and the prep-it guides, then I hope you will consider becoming a paid subscriber and joining the fun!

UPGRADE TO PAID

Carrot Cake Baked Oats
Fuss Free Pumpkin Goats Cheese Frittata
Damn Smooth Hummus
Gluten Free Double Choc Zucchini Muffins

]]><![CDATA[Your 5-Day Meal Plan For The Week]]>https://ournourishingweek.substack.com/p/your-5-day-meal-plan-for-the-weekhttps://ournourishingweek.substack.com/p/your-5-day-meal-plan-for-the-weekThu, 16 Jul 2026 20:00:23 GMT

This weeks meal plans features one of my brand new recipes - Shredded Beef Slow Cooker Tacos. This recipe makes enough to serve 8, so dinner for two nights or dinner one night and lunches the next day. The shredded beef can be used to make nachos or taco bowls and freezes really well if you wanted to package some up for an easier night at a later date. That combined with some healthy comfort food (aka pasta bake) and some lighter, Asian style rice bowls, you are in for a very tasty week!

Let’s cook!

Our Nourishing Week is here to reduce your mental load when it comes to figuring out what to cook and when, one delicious mouthful at a time. If you’re not already a paid subscriber and would love to receive the weekly 5-day meal plans and the prep-it guides, then I hope you will consider becoming a paid subscriber and joining the fun!

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Download the meal plan and shopping list.
Check the nutritionist notes section for notes on how to adapt recipes to food intolerances/allergies and adjust your shopping list accordingly.
Check the recipe page for each recipe to see if there are any optional extras you would like to add on.
Order your groceries using the done-for-you shopping list in this post. For me personally, I find it best to order a click and collect to be picked up on Sunday morning so that I can meal prep on Sunday for the week. Pick whatever day works best for you.
If you want to make things a bit easier for you during the week, on the day that you pick up your groceries, set aside a few hours to follow the meal prep guide and get ahead guide (sent on a Saturday morning).

Dinners

DAY 1 – Shredded Slow Cooker Beef Tacos

DAY 2 – Chicken and Broccoli Pasta Bake

]]><![CDATA[4 Recipes to Prep for a Healthy Week]]>https://ournourishingweek.substack.com/p/4-recipes-to-prep-for-a-healthy-weekhttps://ournourishingweek.substack.com/p/4-recipes-to-prep-for-a-healthy-weekFri, 10 Jul 2026 20:01:45 GMTThis week we are letting the oven do all of the heavy lifting for us! First up we’re baking an Australian classic turned gluten free and dairy free (hello zucchini slice!) and we’re also turning another classic into a healthy, balanced breakfast. You’re in for a truly delicious week!

Before you get started:

I recommend doing a fridge clean-out the day before your groceries arrive, ready for the new weeks groceries and food prep. Doing this weekly is a good way of keeping on top of food waste as you can easily see what fruit and veg needs using up.
If there is something going into the oven or something to go onto the stovetop, I usually like to start with that first so while it cooks I can prep something else. I’ve provided a step-by-step guide for the most logical order to prep these recipes below.
Have the dishwasher emptied and the sink clear so you can easily clean as you go - no one needs to deal with a big mess at the end of a big food prep session.

This meal prep guide is part of this weeks 5-day meal plan, which you can find here.

Let’s get cooking!

Our Nourishing Week is here to reduce your mental load when it comes to figuring out what to cook and when, one delicious mouthful at a time. If you’re not already a paid subscriber and would love to receive the weekly 5-day meal plans and the prep-it guides, then I hope you will consider becoming a paid subscriber and joining the fun!

UPGRADE TO PAID

]]><![CDATA[A Very Delicious & Healthy 5-Day Meal Plan]]>https://ournourishingweek.substack.com/p/a-very-delicious-and-healthy-5-dayhttps://ournourishingweek.substack.com/p/a-very-delicious-and-healthy-5-dayThu, 09 Jul 2026 20:00:39 GMT

One of my favourite ways to save time in the kitchen is to cook a dinner that’s large enough to serve for either dinner the following night or for lunches the next day. This chicken noodle soup in this meal plan does just that. I highly recommend packaging some hot soup into a flask for a comforting lunch.

I’ve also added one of my latest dinner recipes into this meal plan as well as some dairy free takes on some popular comfort foods, which I think you’re going to love!

Let’s eat!

Our Nourishing Week is here to reduce your mental load when it comes to figuring out what to cook and when, one delicious mouthful at a time. If you’re not already a paid subscriber and would love to receive the weekly 5-day meal plans and the prep-it guides, then I hope you will consider becoming a paid subscriber and joining the fun!

UPGRADE TO PAID

Download the meal plan and shopping list.
Check the nutritionist notes section for notes on how to adapt recipes to food intolerances/allergies and adjust your shopping list accordingly.
Check the recipe page for each recipe to see if there are any optional extras you would like to add on.
Order your groceries using the done-for-you shopping list in this post. For me personally, I find it best to order a click and collect to be picked up on Sunday morning so that I can meal prep on Sunday for the week. Pick whatever day works best for you.
If you want to make things a bit easier for you during the week, on the day that you pick up your groceries, set aside a few hours to follow the meal prep guide and get ahead guide (sent on a Saturday morning).

Dinners

DAY 1 – Dairy Free Marry Me Chicken Pasta

DAY 2 – Easy Dairy Free Frittata with Potato and Bacon

]]><![CDATA[A 90-minute healthy meal prep session]]>https://ournourishingweek.substack.com/p/a-90-minute-healthy-meal-prep-sessionhttps://ournourishingweek.substack.com/p/a-90-minute-healthy-meal-prep-sessionFri, 03 Jul 2026 20:00:50 GMTIf you are short on time this weekend but still want to feel very put together and organised for the week, then this is the meal prep session for you. I’ve already put together your shopping list so all you need to do is order, pick up and prep! These are some of my very favourite recipes, the baked beans is such a reader favourite that it even made it into my cookbook!

Before you get started:

I recommend doing a fridge clean-out the day before your groceries arrive, ready for the new weeks groceries and food prep. Doing this weekly is a good way of keeping on top of food waste as you can easily see what fruit and veg needs using up.
If there is something going into the oven or something to go onto the stovetop, I usually like to start with that first so while it cooks I can prep something else. I’ve provided a step-by-step guide for the most logical order to prep these recipes below.
Have the dishwasher emptied and the sink clear so you can easily clean as you go - no one needs to deal with a big mess at the end of a big food prep session.

This meal prep guide is part of this weeks 5-day meal plan, which you can find here.

Let’s get stuck in!

Our Nourishing Week is here to reduce your mental load when it comes to figuring out what to cook and when, one delicious mouthful at a time. If you’re not already a paid subscriber and would love to receive the weekly 5-day meal plans and the prep-it guides, then I hope you will consider becoming a paid subscriber and joining the fun!

UPGRADE TO PAID

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