2025-06-04T07:15:01Z
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Bethany Dobson is a fat loss coach who lost 44 pounds six years ago.
She spends an hour doing meal prep for the week every Sunday.
Dobson shared how she spends that hour and examples of the recipes she makes.
Bethany Dobson calls it her “Sunday Power Hour.”
Every Sunday, the fat loss coach and recipe developer spends an hour meal-prepping her breakfasts, lunches, dinners, and snacks for the week ahead.
Dobson, who lost 44 pounds six years ago, told Business Insider that meal prepping helps her stick to her healthy, high-protein diet, even when she’s busy.
She shared an example Sunday Power Hour with BI, which features four portions of shakshuka pots, baked oats, barbecue chicken loaf tin (a protein source for lunches), and sweet chile chicken pasta salad, taken from her latest recipe e-book, “Batch, Eat, Repeat.”
Shopping List
Protein:
8 chicken sausages8 medium eggs500 grams chicken breast (raw, for loaf tin)500 grams cooked chicken breast (or raw, to cook separately for pasta salad)60 grams feta cheese60 grams protein powder (vanilla or chocolate)160 grams 0% fat Greek yogurtFeta cheese is one of Bethany Dobson’s staple foods.
Fruit and vegetables:
2 bananas1 red pepper1 onion2 tomatoes1 slice sourdough bread2 tins chopped tomatoes80 grams corn (tinned or frozen)
Carbs:
175 grams oats50 grams dark chocolate chips1 teaspoon honey200 grams dry pasta
Other:
420 milliliters milk of choiceBarbecue sauceGreek yogurt (extra if needed)Pre-chopped garlic (in a jar)Chile flakesPaprikaSalt and pepperCooking oil sprayRecipe 1: Shakshuka pots
Serves four
Nutrition per serving:
390 calories28 grams protein20 grams carbs18 grams fat5 grams fiber
Ingredients:
8 eggs8 chicken sausages2 tomatoes1 red pepper1 onion2 tins chopped tomatoes60 grams feta4 teaspoons chopped garlic (from a jar)4 slices sourdough breadCooking spray1 teaspoon paprika1 teaspoon chile flakesSalt and pepperShakshuka in a skillet.
Method:
Sauté the onion, pepper, and garlic in oil for three to four minutes.Add sausage, chopped tomato, paprika, and chile.Stir in the tinned tomatoes and simmer for five to seven minutes.Boil eggs for six to seven minutes, then peel and halve.Divide the mixture into four dishes, top each with two egg halves and 15 grams feta each.Toast the sourdough to serve.Keep in the fridge for up to four days and reheat in a microwave or pan.Recipe 2: Baked oats, two ways
Makes four portions
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Nutrition per serving:
385 calories26 grams protein38 grams carbs12 grams fat6 grams fiber
Ingredients (for chocolate and banana flavor):
2 bananas (about 200 grams)175 grams oats60 grams protein powder1 teaspoon baking powder1 teaspoon honey50 grams cocoa powder (for chocolate flavor)50 grams dark chocolate chips (half mixed in, half on top)420 milliliters almond milk100 grams Greek yogurt (for topping)
Swap cocoa and chocolate chips for 160 grams blueberries and 50 grams white chocolate chips for blueberry and white chocolate flavor.
Qwart/Getty Images
Method:
Mash the banana and then mix all ingredients together.Pour into four greased, oven-proof glass dishes.Add toppings.Bake at 200°C (392°F) for 25 to 30 minutes until set.Top with yogurt when serving.Keep refrigerated for up to four days, and microwave for one to two minutes to serve.Recipe 3: Barbecue chicken loaf tin
Makes four portions
Nutrition per serving:
185 calories32 grams protein3 grams carbs5 grams fat
Ingredients:
500 grams chicken breast1 tablespoon Greek yogurt1 tablespoon barbecue sauce½ teaspoon pre-chopped garlicChile flakes, paprika, salt, and pepperSpray oil
Method:
Mix the chicken with yogurt, garlic, barbecue sauce, and seasoning.Press into a greased loaf tin.Bake uncovered at 200°C (392°F) for 45 minutes until cooked through.Pour out the juices, then pour back over the chicken.Rest for 10 minutes before slicing.Keep refrigerated for up to four days and reheat in a microwave or pan to serve.Recipe 4: Sweet chile chicken pasta salad
Serves four
Nutrition per serving:
420 calories38 grams protein35 grams carbs10 grams fat3 grams fiber
Ingredients:
500 grams cooked chicken breast (leftover or grilled)200 grams dry pasta1 red pepper, diced80 grams sweetcorn (tinned or frozen)160 grams 0% fat Greek yogurt20 grams sweet chile sauce2 teaspoons garlic granulesSalt and pepper
Kritchai Chaibangyang/Getty Images
Method:
Cook the pasta according to the pack instructions, then drain and rinse with cold water.To make the dressing, mix the Greek yogurt, sweet chile sauce, garlic, salt, and pepper in a bowl.Dice the cooked chicken if not already done.Combine the chicken, pasta, corn, red pepper, and dressing in a bowl. Toss everything together and portion into four containers.Keep in the fridge for up to four days.How to cook 4 days’ worth of food in an hour
00:00 – 05:00: Prep:
Preheat the oven to 200°C (392°F), boil the kettle, and get all the tools and ingredients ready.
05:00 – 15:00: Start barbecue chicken and baked oats
Mix the chicken with the Greek yogurt, barbecue sauce, garlic, and spices.Add to a greased loaf tin and place in the oven for 45 minutes.Mash the banana and mix with the oats, protein powder, baking powder, cocoa/honey/milk.Pour the mixture into two glass dishes, add toppings (blueberries and white chocolate or chocolate chips), and place in the oven for 25 to 30 minutes.
15:00 – 25:00: Start shakshuka
Slice the onion, pepper, tomato, and sausage.Sauté the onion, pepper, and garlic in oil for three to four minutes.Add the sausage, tomato, paprika, chile, and chopped tomatoes.Simmer for five to seven minutes.Boil the eggs (six to seven minutes for jammy centers).
25:00 – 35:00: Assemble shakshuka
Peel and halve the eggs.Spoon the shakshuka mixture into the dish.Top with the eggs and crumbled feta.Toast the sourdough (optional).
35:00 – 45:00: Clean up and food prep
Wipe down the surfaces.Check the oats (and remove if set).Cook the pasta for the salad.Chop the red pepper, and defrost or drain the corn.Dice the chicken if it’s not pre-prepared.
45:00 – 55:00: Assemble the pasta salad
Make the dressing by mixing: yogurt, sweet chile, garlic, and seasoning.Combine the pasta, chicken, pepper, corn, and dressing.Portion it into containers.
55:00 – 60:00: Remove chicken from oven
Rest and slice the chicken.Share evenly between the portioned pasta.