BUSY WOMAN RECIPES

Are you trying to get your work done, keep your space clean, drink enough water, have a social life, get 10,000 steps, hit the gym AND eat well? Whether you’re juggling work, workouts, family, or just trying to get through the week in one piece, cooking can easily fall to the bottom of the priority list. But eating well doesn’t have to mean spending hours in the kitchen.

That’s where these easy, nutritious, and actually delicious recipes come in. Packed with protein, fibre, and real ingredients that fuel your body, these meals are made for the woman who’s always on the go, but still wants to feel good in her body.

Ready to simplify your week? Save these recipes for later.

 

ESPRESSO OVERNIGHT OATS

Serves: 1 | Prep time: 5 mins + overnight soak

Coffee + protein + fibre =  perfect for early mornings when you need to hit the ground running.

Ingredients:

• ½ cup rolled oats
  
• 2 tbsp chia seeds
  
• 1 scoop chocolate or vanilla protein powder
  
• ½ cup unsweetened almond milk
• ¼ cup brewed espresso (cooled)
• 1 tsp cacao powder
• 1 tsp maple syrup or honey
• Pinch of cinnamon
• 2 tbsp Greek yoghurt
• 1 tbsp peanut butter
  
  

Method:
Mix all dry ingredients in a jar. Add in milk, espresso, sweetener and stir well. Fold in Greek yoghurt, then pop it in the fridge overnight. In the morning, top with more yoghurt and PB. Enjoy cold and creamy!

Macros (approx.): 550 kcal | 36g protein | 50g carbs | 23g fat

 

BAKED POTATO QUICHE

Serves: 2 | Total time: 45 mins

A veggie-packed twist on a classic, with a crispy potato base that feels indulgent but keeps things balanced.

Ingredients:

• 3 potatoes
• Large handful of spinach, chopped
• ½ capsicum, chopped
• Handful of cherry tomatoes, halved
• 3 eggs
• ½ cup milk
• Handful of cheese
  
  

Method:
Boil and slightly mash potatoes into the base of a baking dish. Whisk eggs and milk, then stir in veggies and cheese. Pour over potato base and bake for 30–35 mins at 180°C until golden and set.

Macros (approx.): 440 kcal | 21.7g protein | 53.8g carbs | 16.7g fat

 

PANCAKE BOWLS

Serves: 1 | Total time: 30 mins

A baked breakfast that feels like dessert but supports your gains!

Ingredients:

• ⅓ cup flour
• 1 tbsp honey
• 25g protein powder
• ¼ tsp baking powder
• 2 tbsp Greek yoghurt
• 1 egg
• ⅓ cup oat milk
• Sliced fruit (banana, strawberries, blueberries)
  
  

Method:
Mix all ingredients in a small oven-safe dish, top with fruit, and bake at 180°C for 20–25 mins. Eat warm or cold!

Macros (approx.): 485 kcal | 34g protein | 65g carbs | 9g fat

 

ONE-POT SAUSAGE & ORZO

Serves: 4 | Total time: 30 mins

A flavour-packed one-pot dinner that basically cooks itself. Less washing up = more time for you.

Ingredients:

• 4 lean chicken sausages, sliced
• 1 tsp olive oil
• 1 onion, garlic, zucchini, capsicum, spinach
• 1 cup dry orzo
• 2 ½ cups low-sodium chicken stock
• ¼ cup parmesan (optional)
• Salt, pepper, fresh basil
  
  

Method:
Brown sausages, set aside. Sauté veggies, stir in orzo and stock, return sausages, and simmer for 10–12 mins. Stir in spinach and cheese. Done!

Macros (approx.): 460 kcal | 30g protein | 40g carbs | 22g fat

 

SHEETPAN PARMESAN CHICKEN & VEG

Serves: 4 | Total time: 40 mins

This one ticks all the boxes: crispy chicken, roasted veggies, and minimal clean-up.

Ingredients:

Chicken coating:

• 500g chicken breast
• 1 egg, breadcrumbs, parmesan, garlic powder, paprika, olive oil spray
  

Veggies:

• Baby potatoes, carrots, green beans
• 1 tbsp olive oil, herbs, salt, pepper
  
  

Method:
Coat chicken in egg and crumb mix. Place on tray alongside seasoned veggies. Bake at 200°C for 25–30 mins, flipping halfway.

Macros (approx.): 450 kcal | 45g protein | 35g carbs | 20g fat

 

GREEK SHEETPAN CHICKEN

Serves: 4 | Total time: 45 mins

Bright, zesty, and Mediterranean-inspired, this is the perfect high-protein meal prep for busy days.

Ingredients:

• 500g chicken thigh fillets
• Olive oil, lemon, garlic, oregano, cumin, paprika
• Red onion, capsicum, cherry tomatoes, baby potatoes
• Crumbled feta & parsley to top
  
  

Method:
Marinate chicken, toss veggies on a sheet pan with oil and seasoning. Add chicken, bake for 30–35 mins at 200°C. Finish with feta + parsley.

Macros (approx.): 485 kcal | 31g protein | 16g carbs | 31g fat

 

If you’ve ever felt like there’s no time to eat well, these recipes are proof that a little planning goes a long way. Each one is designed to give you the nutrients you need to fuel your workouts, boost your energy, and support your goals, without spending hours in the kitchen.

Looking for more support with your nutrition? Join Annie for custom nutrition coaching and get tailored one-on-one guidance to help you fuel your body, hit your goals, and feel your best.

 

Author | Annie Long

Annie is a qualified Nutritionist with a bachelor's degree in Nutrition and over 6 years of experience in the food industry. Whether catering for large fitness events or programming nutrition 1:1, Annie is passionate about supporting people to create healthy, positive eating habits that support their goals.