Weekly Meal Prep: Overnight Oats, Mediterranean Couscous Lunchbox, and Red Curry

Ingredients

• 250 g Rolled Oats (old‑fashioned, gluten‑free if needed)
• 750 ml Oat Milk (unsweetened)
• 25 g Flaxseeds (ground for better absorption)
• 250 g Blueberries (fresh or frozen)
• 5 tsp Honey (optional sweetener)
• 350 g Whole Wheat Couscous (fine grain)
• 250 g Cherry Tomatoes (halved)
• 250 g Cucumber (diced)
• 150 g Bell Pepper (any colour, diced)
• 150 g Hummus (store‑bought or homemade)
• 25 ml Olive Oil (extra‑virgin)
• 25 ml Lemon Juice (freshly squeezed)
• 400 g Jasmine Rice (rinsed)
• 75 g Red Curry Paste (store‑bought Thai red curry paste)
• 750 ml Coconut Milk (full‑fat for creaminess)
• 750 g Mixed Vegetables (carrots, peas, bell pepper – fresh or frozen)
• 25 ml Soy Sauce (low‑sodium)
• 25 ml Lime Juice (freshly squeezed)
• 5 tbsp Fresh Cilantro (chopped)

Instructions

1. Prep All Vegetables

   Wash, peel (if needed) and dice the carrots, bell pepper, cucumber, and cherry tomatoes. Set aside in separate bowls.

   Time: PT30M

2. Cook Couscous

   Bring 350 ml water to a boil, add a pinch of salt, remove from heat, stir in the couscous, cover and let stand for 5 minutes. Fluff with a fork.

   Time: PT10M

   Temperature: 100°C

3. Cook Jasmine Rice

   Rinse the rice until water runs clear. Combine rice and 800 ml water in a pot, bring to a boil, then reduce to low, cover and simmer 12‑15 minutes until water is absorbed.

   Time: PT15M

   Temperature: 100°C

4. Make Red Curry Base

   In the sauté pan, heat 1 tbsp oil, add red curry paste, stir for 1 minute, then pour in coconut milk. Bring to a gentle simmer.

   Time: PT10M

   Temperature: 90°C

5. Add Vegetables to Curry

   Add the mixed vegetables to the simmering curry, season with soy sauce, lime juice, and a pinch of salt. Cook until vegetables are tender, about 8‑10 minutes.

   Time: PT10M

   Temperature: 90°C

6. Prepare Overnight Oats

   In a large bowl combine rolled oats, oat milk, ground flaxseeds, honey, and blueberries. Stir well, then divide evenly into 5 mason jars or containers.

   Time: PT10M

7. Assemble Mediterranean Couscous Lunchbox

   Mix the cooked couscous with olive oil, lemon juice, and a pinch of salt. Fold in diced cucumber, bell pepper, and cherry tomatoes. Top each portion with a dollop of hummus.

   Time: PT10M

8. Portion Curry and Rice

   Divide cooked jasmine rice into 5 containers, then spoon the red curry (with vegetables) over the rice. Sprinkle chopped cilantro on top.

   Time: PT5M

9. Cool and Seal

   Allow all dishes to cool to room temperature (about 20 minutes), then seal containers tightly. Label with date.

   Time: PT20M

10. Clean Up

    Wash all used pots, pans, knives, cutting board, and bowls. Wipe down countertops.

    Time: PT30M

Nutrition Facts

Calories

550

Protein

12 g

Carbohydrates

85 g

Fat

15 g

Fiber

10 g