Jared Gravatt– Meal Plan

Ingredients

Instructions

1. Preheat oven to 400°F (200°C). Line a baking sheet with foil or parchment.
2. Pat chicken breasts dry with paper towel - this helps the seasoning stick and the outside crisp up.
3. Rub each breast with olive oil on both sides.
4. Mix garlic powder, paprika, herbs, salt and pepper. Coat each breast evenly on all sides.
5. Bake for 22–25 minutes until internal temperature reaches 165°F. Rest 5 minutes before slicing.
6. Slice and portion into 4 containers. Refrigerate up to 4 days.

Ingredients

Instructions

1. Preheat oven to 425°F (220°C). No need to peel - the skin crisps up nicely.
2. Slice sweet potatoes into ½-inch rounds.
3. Toss in a bowl with olive oil, salt, pepper, and optional seasoning.
4. Spread in a single layer across two baking sheets - don't overlap or they'll steam instead of roast.
5. Roast 25–30 minutes, flipping halfway, until soft in the middle and slightly caramelized outside.
6. Cool and portion into 5 containers. Refrigerate up to 5 days.

Ingredients

Instructions

1. Place chicken breasts in the slow cooker. Pour broth over.
2. Add garlic, onion powder, paprika, cumin, salt and pepper. Stir gently to coat.
3. Cook on LOW for 6 hours or HIGH for 3–3.5 hours.
4. Remove chicken. Shred with two forks - it should pull apart easily. If it resists, give it more time.
5. Return shredded chicken to the juices briefly to absorb the flavour.
6. Portion into 5 containers. Refrigerate up to 5 days or freeze up to 3 months.

Ingredients

Instructions

1. Cook jasmine rice per package instructions. Set aside.
2. Heat olive oil in a large skillet over medium-high. Add onion, cook 3 minutes until soft.
3. Add garlic and ginger. Cook 1 minute until fragrant.
4. Add ground turkey. Break up with a spatula and cook until browned through - 8–10 minutes. Drain excess fat.
5. Add soy sauce and sesame oil. Stir and cook 2 more minutes.
6. Portion rice into 4 containers, top with turkey mixture. Refrigerate up to 4 days.

Ingredients

Instructions

1. Heat olive oil in a large non-stick skillet over medium-high.
2. Add diced sweet potato. Cook 8–10 minutes, stirring occasionally, until starting to soften and colour.
3. Push sweet potato to the side. Add ground turkey and break it up. Cook until browned - 6–8 minutes.
4. Add onion, peppers and garlic. Stir everything together. Cook another 5 minutes until veg is soft.
5. Season with paprika, cumin, salt and pepper. Stir well and taste.
6. Cool and portion into 4 containers. Refrigerate up to 4 days.

Ingredients

Instructions

1. Preheat oven to 400°F (200°C). Line a large baking tray with foil.
2. Spread sweet potato, peppers and red onion across the tray. Drizzle with 1 tbsp olive oil, season and toss.
3. Rub chicken thighs with remaining olive oil, paprika, garlic powder, herbs, salt and pepper.
4. Place chicken thighs on top of or alongside the veg.
5. Roast for 35 minutes until chicken reaches 165°F internally and sweet potato is tender. No flipping needed.
6. Portion one thigh plus surrounding veg into each of 4 containers.

Ingredients

Instructions

1. Heat olive oil in a large pan over medium heat. Add onion, cook 4 minutes until softened.
2. Add garlic, cook 1 minute until fragrant.
3. Add ground turkey. Break up and cook until browned - 8–10 minutes. Drain any excess fat.
4. Add crushed tomatoes, oregano, basil, red pepper flakes, salt and pepper. Stir to combine.
5. Reduce heat to low. Simmer uncovered for 15–20 minutes, stirring occasionally, until sauce thickens.
6. Taste and adjust seasoning. Portion into 4 containers.

Ingredients

Instructions

1. Place eggs in a single layer in a saucepan. Cover with cold water by at least 1 inch.
2. Bring to a full boil over medium-high heat uncovered.
3. Once boiling, reduce to a gentle simmer. Cook exactly 10–12 minutes (10 for slightly jammy, 12 for fully set).
4. While eggs cook, fill a large bowl with ice and cold water.
5. Transfer eggs immediately to the ice bath using a slotted spoon. Leave at least 5 minutes - this stops the cooking and makes peeling far easier.
6. Peel or store unpeeled in an airtight container. Refrigerate up to 1 week. Peel as needed.

Ingredients (per jar × 4)

Instructions

1. Add 60g rolled oats to each of 4 mason jars or lidded meal prep containers.
2. Add 30g whey isolate to each jar. Stir briefly with the oats.
3. Pour 200ml milk into each jar. Stir everything together well - make sure the whey is fully incorporated and not clumping.
4. Top each jar with 80g blueberries and 1 tbsp peanut butter. Add honey if using.
5. Seal and refrigerate overnight - minimum 6 hours.
6. Grab straight from the fridge in the morning. Keeps up to 4 days.