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

Ingredient Substitutions

• Instead of Rolled Oats: Quick oats
• Instead of Oat Milk: Almond milk, Soy milk
• Instead of Flaxseeds: Chia seeds
• Instead of Blueberries: Raspberries, blackberries
• Instead of Honey: Maple syrup, Agave nectar
• Instead of Whole Wheat Couscous: Quinoa, Bulgur
• Instead of Cherry Tomatoes: Grape tomatoes
• Instead of Cucumber: Zucchini
• Instead of Bell Pepper: Red pepper strips
• Instead of Hummus: Tahini dip
• Instead of Olive Oil: Avocado oil
• Instead of Lemon Juice: Lime juice
• Instead of Jasmine Rice: Basmati rice
• Instead of Red Curry Paste: Green curry paste, Homemade curry paste
• Instead of Coconut Milk: Almond milk (less creamy)
• Instead of Mixed Vegetables: Broccoli florets, Snap peas
• Instead of Soy Sauce: Tamari
• Instead of Lime Juice: Lemon juice
• Instead of Fresh Cilantro: Parsley

Equipment Needed

• Large Stockpot
• Large Sauté Pan or Wok
• Cutting Board
• Chef's Knife
• Measuring Cups and Spoons
• Mixing Bowls
• Food Storage Containers (microwave‑safe, freezer‑safe)
• Microwave
• Spatula / Wooden Spoon

Critical Steps — Do Not Skip

• Cool dishes completely before sealing to avoid moisture buildup.
• Fluff couscous and rice properly to keep texture separate.
• Adjust curry thickness with water if it becomes too thick.

Chef Tips from the Video

• Toast the red curry paste briefly before adding coconut milk for deeper flavor.
• Add a pinch of sugar to the curry if it tastes too acidic.
• Use fresh herbs (cilantro, parsley) right before sealing to keep their bright flavor.

Troubleshooting

Storage

Refrigerator: Up to 4‑5 days in airtight containers.

Freezer: Up to 2 months; freeze curry and rice together, thaw in fridge before reheating.

Room temperature: Not recommended for any of the prepared dishes.

Make-Ahead Tips

• Label each container with the day of the week.
• Freeze extra portions of curry and rice; reheat in microwave or on stovetop.
• If oats become too thick, stir in a splash of oat milk before eating.