1. Carbohydrate: 500g pasta, boiled, 1-2 cups quinoa, cooked, 1 loaf wholegrain bread and 1 packet mountain bread wraps
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2. Protein: 500g grilled chicken, Plant boosted bolognaise, 6-8 boiled eggs, small cans tuna in olive oil, tinned four bean mix
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3. Vegetable: 1 tray roasted vegetables (recipe here), 1 large bag spinach leaves, 1 bag pre-packaged salad mix, chopped fresh vegetables (carrot, cucumber, capsicum, etc.), medium potatoes and broccoli
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4. Small amount of good fats: olive oil, yoghurt dressing, avocado, nuts & seeds

Sample meal ideas

Lunches:

• Mountain bread wraps + boiled eggs, avocado and salad mix
• Quinoa + roast vegetables + grilled chicken + olive oil, seeds
• Spaghetti bolognaise
• Wholegrain bread + tuna + avocado + handful spinach mix + chopped fresh vegetables

Dinners:

• Spaghetti bolognaise
• Bolognaise + jacket potato + green salad
• Jacket potato + canned bean mix + grated cheese + salad mix
• Mountain bread bolognaise burritos
• Chicken + leftover pasta + bag spinach + 400g can chickpeas, drained

These meals are designed to last in the fridge roughly 3 days. Divide meals into containers and freeze chicken or bolognaise that will not be used within 3 days to ensure food safety. Simply defrost for use later in the week.