Wk18 Spring Nourish and Thrive Meal Plan
Your Future Self Will Thank You — Freezer Prep Like a Pro
This week’s Nourish and Thrive plan is all about setting yourself up not just for the week ahead, but for the weeks (and months) to come.
You’re going to do some bulk preparation of fantastic BIOME-supporting sauces, pastes, and bases — the kind that give your meals deep flavour, nutrient density, and that unmistakable “home-cooked nourishment” feel without the daily effort.
Here’s what I want you to do 👉 make double, triple, or even quadruple a batch of the following sauces, pastes, bases etc.
➡️ Biome Sauce (Plant Based Essentials)
➡️ Choose one or two of the curry pastes… Balinese Yellow Sauce, Laksa Paste, Massaman Curry Paste, Panang Curry Paste, Rendang Curry Paste, Tandoori Paste, Thai Green Curry Paste, Thai Red Curry Paste, Vindaloo Curry Paste (Plant Based Essentials)
➡️ Choose one or two of the patties… Brilliant Biome Boosters, Black Sesame Beetroot Patties, Cauliflower Hash Browns, Corn ‘n’ Zucchini Fritters, Curry Patties, Hash Browns, Kimchi Fritters, Potato Corn Patties, Seeded Vegetable Patties, Sesame Falafel Patties, Sweet Potato Quinoa Patties (Plant Based Essentials)
➡️ Basmati Rice… cook, cool and freeze in portions.
➡️ Red lentil pasta or Organic wheat pasta… cook, cool and freeze in portions.
Freeze like a pro… Once done, let cool in the fridge then scoop or pour into silicone freezer trays, and pop into the freezer. When set, then pop them into labelled freezer bags. These little cubes are your culinary insurance policy — ready and waiting for the days when life doesn’t go according to plan.
Because let’s be honest... There will be days when you get home late, plans change, or energy is low — and that’s when your past self steps in to save the day. Instead of picking up the phone for takeaway, you’ll simply open your freezer, grab a base, thaw, and build your meal from there. Dinner = done.
And here’s the best bit — you’ve been doing this for a while now and have built up your GutStrong pantry, your kitchen rhythm, and your confidence.
So I know you know what to do with your freezer items… Whether it’s turning that curry paste into any one of your Delicious Dinner recipes, using your Biome Sauce for your Penne Arrabiata or any one of the Italian red based pastas in Delicious Dinners OR pairing your patties with roasted vegetables or one of your Scrumptious salads — you’ve got the skills to make magic happen.
This is how you stay consistent, nourished, and on track — even when life gets busy.
Because being prepared isn’t about perfection; it’s about creating small systems that support your health, your energy, and your microbiome every single day.
Your future self will thank you — trust me on that 💚
With (gut) love, Nat 💚
P.S. This week there is NO meal plan as you are going to focus on making your FREEZER back-ups… but here are some tips to eat well with VARIETY this week…
✅ Breakfast… Choose ONE granola from your Blissful Breakfast and eat each day with a different ‘fruit’ topping and serve with Kefir or Yoghurt.
✅ Snacks… just stick to your fruit and nuts!
✅ Dinners…
1. Basmati rice (cooked and cooled) with a pack of Asian frozen veggies, Tamari and GCG blend.
2. Red lentil pasta with organic Tomato paste, can of organic canned Tomatoes, onion or leek, any herbs and spices, plus Kalamata olives.
3. Biome bread with Avocado Smash w Furikake or Dulse flakes sprinkled on top.
4. A big bowl of salad… Mix a can of organic 3 or 4 bean mix, with chopped red onion, celery and capsicum with a red wine vinegar and olive oil dressing.
5. Fried rice… cooked and cooled Basmati rice with peas, corn, capsicum, onion and any left over veggies in your fridge!
P.S.S. Share a photo in the Gut Health Circle of your preparation (mid-prep) all over your kitchen and counter tops. Embrace the ‘day’ s mess’ knowing it means a ‘non-messy’ week when things don’t go to plan!!
👉And remember, there’s a step-by-step video showing you how to get the very best out of your meal plan plus there’s a shopping list template there too, check it out here
