Weekly Meal Prep
A collection of easy meal prep ideas to help you prepare healthy meals for breakfast, lunch, and dinner in advance, reducing the stress of weeknight cooking.
Servings: 5 servings
Calories: 600kcal
Ingredients
Breakfast Ingredients
- 12 eggs eggs Whisked for egg muffins.
- 1 cup spinach Chopped for egg muffins.
- 1 cup bell pepper Chopped for egg muffins.
- 1 cup shredded cheese Used in egg muffins.
- 2 cups oats Used for overnight oats.
- 2 cups milk Used for overnight oats.
- 2 tablespoons chia seeds Used for overnight oats.
- 1 tablespoon peanut butter Used for overnight oats.
- 1 cup Greek yogurt For yogurt boxes.
- 1 cup granola For yogurt boxes.
- 1 cup fruit For yogurt boxes.
Salad and Bowl Ingredients
- 2 cups rice For Southwest chicken bowls.
- 1 can black beans For Southwest chicken bowls.
- 1 cup corn For Southwest chicken bowls.
- 2 cups chopped chicken For Southwest chicken bowls.
- 1 cup salsa For Southwest chicken bowls.
- 1 cup plain yogurt For lime yogurt sauce.
- 1 cup quinoa For Mediterranean chickpea bowls.
- 1 can chickpeas For Mediterranean chickpea bowls.
- 1 cup cucumber For Mediterranean chickpea bowls.
- 1/2 cup olives For Mediterranean chickpea bowls.
- 1/2 cup feta For Mediterranean chickpea bowls.
- 1 cup sweet potato For roasted veggie bowls.
- 1 cup broccoli For roasted veggie bowls.
- 1 cup onion For roasted veggie bowls.
Sandwich Ingredients
- 4 tortillas tortillas For chicken pesto wraps.
- 2 cups chopped chicken For chicken pesto wraps.
- 1/2 cup pesto For chicken pesto wraps.
- 1 cup spinach For chicken pesto wraps.
- 1 cup mozzarella For chicken pesto wraps.
- 2 cans tuna For tuna salad pita pockets.
- 1 cup Greek yogurt For tuna salad.
- 1 cup celery For tuna salad.
- 1 tablespoon dill For tuna salad.
- 4 pita pita For tuna salad.
- 1 cup sliced turkey For turkey hummus roll ups.
- 1/2 cup hummus For turkey hummus roll ups.
- 1 cup shredded carrots For turkey hummus roll ups.
- 1 cup cucumber sticks For turkey hummus roll ups.
Soup Ingredients
- 1 onion onion Base for soup.
- 2 cloves garlic Base for soup.
- 2 cups shredded chicken For white chicken chili.
- 2 cans white beans For white chicken chili.
- 1 can green chiles For white chicken chili.
- 4 cups broth For white chicken chili.
- 1 cup frozen corn For white chicken chili.
- 1 cup cheddar cheese For topping white chicken chili.
- 1 cup tortilla chips For topping white chicken chili.
Instructions
Breakfast Preparation
- Preheat oven and whisk eggs.
- Mix in spinach, bell pepper, and cheese.
- Pour mixture into muffin tin and bake.
- Prepare overnight oats by mixing oats, milk, chia seeds, salt, and peanut butter. Add berries in the morning.
- Assemble yogurt boxes with Greek yogurt, granola, and fruit.
Salads and Bowls Preparation
- Prepare Southwest chicken bowls with cooked rice, black beans, corn, chicken, salsa, and lime yogurt sauce.
- Assemble Mediterranean chickpea bowls with quinoa, chickpeas, cucumber, olives, feta, and lemon vinaigrette.
- Create roasted veggie bowls with sweet potato, broccoli, onions, and tahini drizzle.
Sandwiches Preparation
- Prepare chicken pesto wraps with tortillas, chicken, pesto, spinach, and mozzarella.
- Mix tuna salad with Greek yogurt, celery, and dill. Serve in pita.
- Assemble turkey hummus roll ups with turkey, hummus, shredded carrots, and cucumber.
Soup Preparation
- Sauté onion and garlic for the base of the soup.
- Add your choice of protein and vegetables to the pot.
- Pour in broth and let simmer, then finish with acid and herbs.
- For white chicken chili, include chicken, white beans, green chiles, broth, and corn.
Notes
Store prepped meals in airtight containers. Change sauces to keep meals exciting throughout the week. Label freezer meals for easy access.