Work Week Meal Prep Menu and Grocery List

A menu for a full five days of snacks, lunches, and dinner, and the grocery list to go along!

This menu can be altered in a few different ways. If you aren’t a fan of ground beef, you can substitute with ground turkey. You can also swap out veggies for sides or snacks for ones for your family prefers, just remember to altar your shopping list!



Monday – Buffalo Chicken Pizza, cheese sticks, and salad
Tuesday – Mexican taco “rice” skillet
Wednesday – Grilled chicken, peppers, and zucchini fries
Thursday – Pork Carnita and coleslaw
Friday – Cheeseburger salad


Monday – Salmon and Broccoli Rice Bowls
Tuesday – Buffalo chicken, cheesy zucchini rice, and cheese sticks
Wednesday -Mexican taco “rice” skillet & corn salad
Thursday – Grilled chicken, peppers, and sweet potato fries
Friday – Pork carnita, coleslaw, & corn salad


Soft boiled eggs, grapes, and celery/carrots with ranch

Grocery List


  • Chicken breasts, boneless skinless, 1 lb fresh, 1 lb frozen

  • Wild caught sockeye or coho salmon,½ lb filet

  • Lean ground beef or turkey, 2 lbs

  • Boneless pork loin filet, about 1-1 ½ lb

  • 20 eggs


  • 2 red onions

  • 3 jalapenos

  • 1 green bell pepper

  • 2 red bell peppers

  • 1 yellow bell pepper

  • 1 orange bell pepper

  • 3 zucchini

  • 1 package coleslaw mix

  • 2 bunches cilantro

  • 1 bunch parsley

  • 1 salad mix of your choice

  • 1 package chopped romaine

  • 1 roma tomato

  • 1 sweet onion

  • Lime juice

  • 1 bag grapes of your choice

  • 1 package celery and 1 package baby carrots (or 2 of each if you don’t like both)

Canned Goods and Pantry Items

  • 2 cans no salt added corn

  • 1 can no salt added tomatoes and chiles

  • Buffalo sauce

  • Instant brown rice

  • 2 packets Low sodium taco seasoning (or make your own!)

  • 1 can no salt added chicken broth

  • Pickles (optional for cheeseburger salad)

Frozen Items

  • 1 bag frozen broccoli

  • Sweet potato fries

  • Cauliflower rice

  • Caulipower plain pizza crust, two packages (found in the gluten free bread section)

Dairy and Dressings

  • Crumbled goat cheese or feta (optional)

  • Shredded Italian cheese

  • 1 cup Greek Yogurt

  • Bolthouse Farms Greek Yogurt Ranch dressing

  • Shredded Colby-Jack or Taco cheese

  • Queso Fresco

  • Walden Farms Thousand Island Dressing

*This list does not include the following items that will be needed for recipes
  • Seasonings such as garlic powder, chili powder, onion powder, salt, pepper
  • Olive oil
  • Grated parmesan cheese
  • Nonstick spray
  • Minced garlic


When you are ready to prep, you can find the step by step prepping guide, as well as the week long guide including recipes here!

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