What to Eat this Week 🍽️ Easy, Balanced Meals You’ll Actually Look Forward To

Hi friends,

Every week I am sharing menu ideas that I actually plan, cook and eat myself as a nutritionist who is busy but wants to eat well and feel good, without sacrificing on taste and enjoyment of food! It’s a menu of tasty, balanced recipes that fuel a busy week without overcomplicating things.

Each week, I’ll share:

• 1 go-to breakfast

• 1 prep-ahead lunch

• 4 balanced, mix-and-match dinners

This isn’t about perfection - it’s about making food easier and more enjoyable. Let’s get into it!

This Week’s Menu Overview

Breakfast

• Banana Berry Protein Smoothie

Lunch

• Prep-ahead Egg Wraps

Dinners

• Tomato Chicken Gnocchi

• Chicken Caesar Wraps

• Falafel Bowl

• Chilli Bean Nacho Bowls

Scroll down for full recipes and prep tips!

Breakfast: Banana Berry Protein Smoothie

My go-to most mornings — high in protein, fibre, and easy to take on the go.

• 1 banana

• 1/2 cup frozen berries

• 1 cup soy milk (or milk of choice)

• 1 serve vanilla protein powder

• 1 tsp peanut butter

• 1 tsp collagen powder, optional

• 1 tbsp chia seeds

Add all ingredients to a blender and blend until combined. Pour into glass and enjoy!

[serves 1]

Prep-able Lunch: Protein Egg Mix

A protein-packed filling that makes lunch a no-brainer all week. Great used in wraps, sandwiches, pitas or as a toast topping. Simply double or triple recipe to make a batch that will last a few days.

• 2 hard boiled eggs

• 1 Tbsp Greek yoghurt

• 1/2 tsp wholegrain mustard

• 25g feta, crumbled

• Salt & pepper

Peel eggs and add to bowl with yoghurt, mustard and feta, season with salt and pepper. Mash to combine. Use immediately or store in the fridge in an air-tight container for 3-4 days.

This week I used this to make wraps with added fresh greens.

[Serves 1]

Dinner: Tomato Chicken Gnocchi

A cozy bowl of flavour with hidden veg and minimal washing up.

• 1 onion, diced

• 1 tsp minced garlic

• 1 tsp smoked paprika

• 2 chicken breasts, diced

• 2 Tbsp sliced sun-dried tomatoes,

• 1 Tbsp tomato paste

• 1 courgette, grated

• 1 can chopped tomatoes

• 1 tsp honey

• A splash of gnocchi cooking water

• 1 packet gnocchi

Method

Bring a large pot of salted water to the boil. Add gnocchi and cook until it floats. Save ½ cup of the water before draining.

In a large pan, sauté onion and garlic in a drizzle of olive oil. Add paprika and diced chicken. Cook for 5 minutes.

Add sun-dried tomatoes, tomato paste, and grated courgette. Stir well and cook for a further 2-3 minutes before adding canned tomatoes, honey and a splash of gnocchi cooking water. Mix to combine and bring to a simmer.

Simmer for 10–15 mins, until sauce has reduced a little and chicken is cooked.

Stir through cooked gnocchi. Season to taste and serve with parmesan or fresh herbs if you’ve got them.

[Serves 4]

Dinner: Chicken Caesar Wraps

A simple classic that never gets old. Crisp, creamy, and protein-packed. This is a firm favourite of mine, delicious served with sweet potato wedges.

For chicken

• 2 chicken breasts, diced

• 1 tsp dried oregano

• Squeeze of lemon or lime juice

Caesar dressing

• 3-4 tbsp Greek yoghurt

• 1 tbsp Worcestershire sauce

• 1 garlic clove, minced

• Squeeze of lemon or lime

• 1 tbsp water

For wraps

• 4 Wholemeal wraps

• 1 cos lettuce, chopped

• 1/2 cucumber, sliced

• 1/2 cup Parmesan, grated

Method

Dice chicken and add to the bowl with oregano, lemon juice and season with salt and pepper. Heat a pan with a drizzle of olive oil, add chicken and cook until golden, charred and cooked through.

Meanwhile, prep dressing by combining all dressing ingredients in a bowl and mixing to combine. Add additional water if too thick. season with salt and pepper.

Chop lettuce, slice cucumber and grate Parmesan. Add to a large bowl along with dressing and toss to combine.

Lightly toast or heat wraps before assembling. Layer each wrap with plenty of salad, followed by chicken. Wrap and enjoy!

[Serves 2]

Dinner: Falafel Bowl

A quick and convenient meal that also makes for great lunch leftovers the next day!

• 1 cup brown rice

• 400g falafel mix (I use this falafel mix)

• 1/2 cucumber, diced

• 3-4 small tomatoes, diced

• 1/2 red onion, finely diced

• 100g feta, crumbled

• 2 handfuls salad greens

• Hummus

Method

Add rice and 2 cups of water to a pot and bring to a simmer. Cook rice until all water is absorbed and rice is tender.

Meanwhile, heat a pan on medium heat with a drizzle of olive oil. Add falafel mix. Cook, breaking up with a spactular (similar to cooking mince) until golden and starting to crisp at the edges.

In a bowl combine tomato, cucumber and red onion. Mix to combine.

Serve rice and a handful of salad in bowls topped with falafel, tomato cucumber salsa, dollop of hummus and sprinkle over feta.

[Serves 3-4]

Dinner: Chilli Bean Nacho Bowls

This one’s a go-to for a quick weeknight dinner with plenty of fibre and spice.

Chilli Bean Mix

• 1 onion, diced

• 1 tsp minced garlic

• 1 tsp paprika

• 1 tsp ground cumin

• 2 cans chill beans (I use these one - Chilli beans)

• 1 can chopped tomatoes

To Serve

• 3 tomatoes, finely chopped

• 1/2 cucumber, finely chopped

• 1/2 red onion, finely chopped

• Corn chips

• 1 avocado, mashed

• Cheese, grated

• Fresh salad greens

• Jalapenos, chopped, optional

Method

In a large pan sauté onion and garlic in a drizzle of olive oil. Add paprika and cumin, sauté for 1 minute until fragrant.

Add chilli beans and canned tomatoes. Mix to combine and bring to a simmer. Simmer for 10-15 minutes.

Meanwhile, combine tomato, cucumber and red onion in a bowl. In a seperate bowl, mash avocado and season with salt and pepper.

Serve chilli bean mix with corn chips and fresh greens. Top with grated cheese, tomato cucumber salsa, avocado and jalapenos.

[Serves 4]

I hope you enjoy these recipe ideas to help you eat well this week, and let me know if you make any of these by tagging @harriet_well on IG.

See you next week for another menu full of feel-good food!

-Harriet x