Week 4 Meal Prep (30-Day Healthy Meal Plan)

Final Week — Simple, Efficient, Balanced Week 4 focuses on finishing strong, using easy batch cooking, and minimizing food waste while keeping meals interesting.

Dt. Naya

4/7/20261 min read

Week 4 Meal Prep Overview

Prep Time: 1–1.5 hours
Servings: 5 days
Goal: Easy, healthy, repeatable meals

Breakfast (Prep 3–4 Days)

1. Apple Cinnamon Overnight Oats (3 Servings)

Ingredients

  • 1½ cups oats

  • 1½ cups milk

  • 1 apple diced

  • 1 tbsp chia seeds

  • ½ tsp cinnamon

  • 1 tsp honey

Prep

  1. Mix all ingredients

  2. Divide into jars

  3. Refrigerate overnight

2. Yogurt Parfait (3 Servings)

Ingredients

  • Greek yogurt

  • Granola

  • Mixed berries

  • Honey

Prep

Layer ingredients in containers and refrigerate.

Lunch (Batch Cook)

1. Chicken Rice Meal Prep Bowls (3–4 servings)

Ingredients

  • 2 chicken breasts

  • 1 cup brown rice

  • Mixed vegetables

  • Olive oil

Prep

  1. Cook rice

  2. Grill chicken

  3. Roast vegetables

  4. Divide into containers

2. Tuna Salad Wraps (3 servings)

Ingredients

  • Canned tuna

  • Whole wheat wraps

  • Lettuce

  • Yogurt or light mayo

Prep

Mix tuna filling and store separately. Assemble when ready.

Dinner (Prep Components)

1. Baked Salmon with Vegetables

Ingredients

  • Salmon fillets

  • Broccoli

  • Carrots

  • Olive oil

Prep

  1. Season salmon

  2. Roast vegetables

  3. Bake 20 minutes

2. Vegetable Stir Fry (4 servings)

Ingredients

  • Mixed vegetables

  • Garlic

  • Soy sauce

  • Rice

Prep

  1. Cook rice

  2. Stir fry vegetables

  3. Store separately

Snacks (Prep Once)

  • Fruit containers

  • Mixed nuts

  • Yogurt cups

  • Boiled eggs

  • Hummus & vegetables

Week 4 Meal Prep Schedule

Sunday Prep

Cook:

  • Rice

  • Chicken

  • Vegetables

  • Salmon

Prepare:

  • Overnight oats

  • Yogurt parfait

  • Snack containers

Week 4 Daily Plan

Monday

Breakfast: Overnight oats
Lunch: Chicken rice bowl
Dinner: Salmon & vegetables
Snack: Fruit

Tuesday

Breakfast: Yogurt parfait
Lunch: Tuna wrap
Dinner: Stir fry
Snack: Nuts

Wednesday

Breakfast: Overnight oats
Lunch: Chicken bowl
Dinner: Salmon
Snack: Yogurt

Thursday

Breakfast: Yogurt parfait
Lunch: Tuna wrap
Dinner: Stir fry
Snack: Boiled eggs

Friday

Breakfast: Smoothie
Lunch: Chicken rice
Dinner: Leftovers
Snack: Fruit

Week 4 Grocery List

Protein

  • Chicken

  • Salmon

  • Tuna

  • Eggs

  • Yogurt

Grains

  • Oats

  • Brown rice

  • Wraps

  • Granola

Vegetables

  • Broccoli

  • Carrots

  • Spinach

  • Lettuce

  • Mixed vegetables

Fruits

  • Apples

  • Berries

  • Bananas

Week 4 Benefits

  • Minimal cooking time

  • Balanced nutrition

  • Budget friendly

  • Easy for beginners

  • Perfect end to 30-day plan