FREE WEEKLY PREP PLAN / EDITION 01
Five lunches.
A lighter week.
A five-day lunch plan for one person, with a combined grocery list and two short prep sessions. Simple ingredients. Useful leftovers. A little less to think about at lunchtime.
Download the free plan + grocery list (PDF) ↓
No email required. Read it here or keep the printable three-page guide.
This plan covers lunches only. Add breakfast, dinner, snacks and sides to suit your appetite and needs. It uses three Home Gym Eats recipes across five weekdays, with fresh preparation midway through the week.
Your Monday-to-Friday lunches
MONDAY + TUESDAY
Lemon chickpea couscous salad
Make the two-serving batch Sunday evening. Divide into two containers and keep chilled.
Full recipe + printable card →
WEDNESDAY + THURSDAY
Chickpea yogurt wraps
Make the two-wrap filling Wednesday morning. Keep tortillas and lettuce separate and assemble at lunch.
Full recipe + printable card →
FRIDAY
Savory cottage cheese bowl
Assemble fresh in about five minutes. Pack toast or crackers separately to keep them crisp.
Full recipe + printable card →Your combined grocery list
Check your pantry first, then tick off items as you shop. Quantities cover all five lunches for one person. Produce yields vary; use extra ingredients in other meals. Checkboxes reset when the page reloads.
Produce
Canned foods, dairy and grains
Pantry checks
Two small prep sessions
Sunday evening
Prepare the two-serving lemon chickpea couscous salad. Fluff the cooked couscous, toss with beans, vegetables and dressing, and refrigerate promptly in two covered containers. Eat these portions Monday and Tuesday.
Wednesday morning
Make the chickpea yogurt wrap filling and divide into two portions for Wednesday and Thursday. Keep the tortillas and lettuce separate until serving. Chop Friday’s vegetables if convenient; keep them covered and chilled.
Friday: five-minute assembly
Spoon cottage cheese into a bowl and top with the prepared vegetables, lemon, oil and herbs. Add toast or crackers at serving time.
Make it work for you
Add fruit, bread or another side for a larger lunch. Couscous and most tortillas contain wheat; the yogurt and cottage cheese contain milk, and mustard may also matter for allergies. Check labels and choose suitable alternatives. Swaps change the grocery list and nutrition. This is a flexible lunch plan, not a full-day nutrition target.
Keep your lunches cold
Keep perishable food at 40°F or below. Refrigerate within two hours, or one hour above 90°F. Use prepared refrigerated leftovers within 3–4 days, following any shorter ingredient instructions. Carry lunch with cold sources and refrigerate on arrival. The Sunday batch is for Monday and Tuesday; the Wednesday filling is for Wednesday and Thursday. Read USDA’s leftovers guidance.
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