This full-week meal prep plan is designed for beginners. Each recipe uses simple ingredients, straightforward techniques, and ingredients that store well. Set aside about 2–3 hours on Sunday, and you'll have breakfast, lunch, and dinner ready for the entire week.
Monday & Tuesday Meals
🍳 Breakfast: Overnight Oats
Ingredients: Rolled oats, milk (dairy or plant-based), chia seeds, maple syrup, mixed berries, Greek yogurt
Prep: In 2 jars, combine 1/2 cup oats, 1/2 cup milk, 1 tbsp chia seeds, 1 tsp maple syrup. Top with berries and 2 tbsp yogurt. Refrigerate overnight.
Storage: Keeps 5 days in the fridge.
🥗 Lunch: Chicken & Quinoa Bowls
Ingredients: 2 chicken breasts, 1 cup quinoa, 1 cucumber, cherry tomatoes, feta cheese, lemon, olive oil, salt, pepper
Prep: Cook quinoa (15 mins). Season chicken with salt/pepper, bake at 400°F for 22 mins. Chop cucumber and halve tomatoes. Assemble bowls with quinoa, sliced chicken, veggies, feta, and lemon dressing.
Storage: Fridge up to 4 days. Add dressing just before eating.
Wednesday & Thursday Meals
🍳 Breakfast: Egg & Veggie Muffins
Ingredients: 8 eggs, bell peppers, spinach, onion, shredded cheese, salt, pepper
Prep: Whisk eggs. Dice veggies and sauté briefly. Grease a muffin tin, fill with egg mixture and veggies, top with cheese. Bake at 375°F for 18 mins.
Storage: Fridge 5 days or freeze up to 3 months. Reheat 30 seconds in microwave.
🍝 Dinner: Turkey Bolognese
Ingredients: 1 lb ground turkey, 1 onion, 3 garlic cloves, 1 can crushed tomatoes, 2 tbsp tomato paste, dried oregano, basil, 8 oz whole wheat pasta
Prep: Brown turkey in a large pot. Add diced onion and garlic, cook 3 mins. Stir in tomatoes, paste, and seasonings. Simmer 20 mins. Cook pasta separately and store sauce on top to prevent sogginess.
Storage: Fridge 4 days or freeze sauce for up to 3 months.
Friday & Saturday Meals
🍳 Breakfast: Smoothie Packs
Ingredients: Frozen banana chunks, frozen berries, spinach, Greek yogurt, protein powder (optional), almond milk
Prep: Portion banana, berries, spinach, and yogurt into freezer bags. In the morning, dump bag into blender with milk and protein powder. Blend 30 seconds.
Storage: Freezer bags keep up to 3 months.
🥘 Dinner: Black Bean & Sweet Potato Bowls
Ingredients: 2 sweet potatoes, 1 can black beans, 1 cup rice, avocado, lime, cumin, chili powder, cilantro
Prep: Cube sweet potatoes, toss with oil and cumin, roast at 425°F for 25 mins. Cook rice. Drain and rinse black beans, warm with chili powder. Assemble bowls with rice, sweet potatoes, beans, and sliced avocado.
Storage: Fridge 4 days. Add fresh avocado and cilantro before serving.
Sunday — Use-Up Day
🍲 Lunch: Leftover Stir-Fry
Ingredients: Any leftover veggies, remaining protein (chicken, turkey, or beans), soy sauce, garlic, ginger, rice or noodles
Prep: Sauté garlic and ginger in oil. Add chopped leftover veggies and protein. Stir in soy sauce. Serve over reheated rice or noodles.
Storage: Eat fresh, or prep extra and freeze for next week.
🥣 Dinner: Big Batch Soup
Ingredients: 1 onion, 3 carrots, 3 celery stalks, 1 can diced tomatoes, 4 cups broth, 1 can lentils, Italian seasoning
Prep: Sauté diced veggies in oil. Add broth, tomatoes, lentils, and seasoning. Simmer 30 mins. Portion into containers.
Storage: Fridge 5 days, freezer up to 3 months.
Weekly Shopping List
Here's everything you need for this full week of meal prep:
- Produce: Mixed berries, bananas, spinach (x2), bell peppers, onion (x3), garlic, carrots, celery, cucumber, cherry tomatoes, sweet potatoes, avocado, lime, cilantro, lemon
- Protein: 2 chicken breasts, 1 lb ground turkey, 8 eggs, Greek yogurt
- Pantry: Rolled oats, quinoa, rice, whole wheat pasta, black beans, lentils, chia seeds, olive oil, maple syrup, cumin, chili powder, oregano, basil, Italian seasoning, salt, pepper
- Canned/Jarred: Crushed tomatoes, tomato paste, diced tomatoes, broth
- Dairy: Milk, feta cheese, shredded cheese
Batch Cooking Schedule (Sunday, ~2.5 hours)
- Start with grains: Cook quinoa and rice simultaneously (15–20 mins).
- Oven batch: While grains cook, season and bake chicken breasts + roast sweet potato cubes (22–25 mins at 400°F).
- Stovetop batch: While oven runs, cook turkey bolognese sauce and prep the soup base.
- Assembly: Let everything cool 20 minutes. Portion into containers. Make overnight oats and smoothie packs while things cool.
- Store: Label everything. Refrigerate meals for Mon–Wed, freeze meals for Thu–Sun to maintain freshness.
Want more recipe ideas? Check out our healthy meal prep ideas for nutritious options, or read common mistakes to avoid to ensure your first week goes smoothly.