A how to guide on meal prepping and planning for an entire week – including what to make ahead, how to save time, and all the recipes you need!
I came up with this idea because I see so many people who struggle with coming up with a menu, and completing a meal prep. I know in the beginning the process may seem daunting, but hopefully by me taking any of the guess work out, you will find it’s easier than you anticipated! And remember, this is set up to feed 2 people for a week, so either divide or double depending on your needs.
If you haven’t already seen the menu and grocery list, you can do so here, otherwise let’s get right to it!
First things first, preheat your oven to 400, and line 2 separate baking pans with tin foil and lightly spray with nonstick spray.
Cut salmon filet into 2 pieces, and place on one pan. On same pan, place chicken from package that is not frozen. On the 2nd pan, place half of the bag of frozen sweet potato fries. Save other half for later use.
Season chicken and salmon with garlic powder and onion powder. Place both pans in oven. Cook chicken and salmon for 20 minutes, and sweet potato fries for 30 minutes.
Once those are in the oven, fill a large pot with water and begin to boil.
In separate pan, begin to boil chicken broth.
While waiting for each pot to boil, shred zucchini.
Continue to make cheesy zucchini rice according to this recipe here.
Once water in large pot is boiling, add 20 eggs (2 per person for each day of the week).
Boil for 9 minutes for soft boiled, and 11 minutes for hard boiled.
While waiting for eggs to boil, chop 1 red pepper, 1/2 red onion, and 1 jalapeno (seeds removed for less heat) for Mexican Taco Rice. Place in container and refrigerate.
By this point you probably have pulled your salmon and chicken out of the oven. Allow to cool completely.
Once eggs are done, drain water and rinse with cold water. Place in large container and refrigerate.
Cook broccoli in microwave according to directions on package.
Once zucchini rice is cooked, divide evenly among 4 containers. Divide broccoli among 2 of those containers and add one piece of salmon into each one. Set aside to cool.
Once chicken is completely cooled, shred and add in 1/3 cup of buffalo sauce. Mix well. Divide half of the chicken between 2 remaining containers with zucchini rice. Save remainder of chicken for pizza. Place in fridge.
Once sweet potatoes are done cooking. Divide into 2 containers. These will be used on Thursday to go with leftover chicken and peppers. Refrigerate.
Take remaining red bell pepper, along with green, yellow, and orange peppers out. Cut into 1 inch pieces. Drizzle with 1 Tablespoon olive oil and sprinkle with 1/4 teaspoon garlic powder, 1/4 teaspoon onion powder, and 1/4 teaspoon chili powder. Stir well to combine. Cover and refrigerate.
Divide baby carrots between 5 snack bags. Cut celery and divide between 5 snack bags. Divide grapes in between 10 bags. These, along with ranch and the eggs will be your snacks throughout the week.
Don’t forget about the corn salad! My grocery store was out of queso fresco, but hopefully yours wasn’t! Combine 2 cans corn (drained), 1/2 of red onion that is left, chopped, 1/2 bunch cilantro, chopped, 1 Tablespoon lime juice, and crumbled queso.
Freeze 1 of your packages of ground beef or turkey, depending on “use by” date on package. And that’s it! In under an hour and a half, your meal prep is DONE!!!
Now.. onto the week and HOW to utilize all of this food. Are you feeling better prepared for your week?!
Recipes and Game Plan
Each day your snack will be 1 bag of grapes, 1 veggie bag with ranch, and 2 hard boiled eggs. Don’t forget, this is enough food for 2 people for 5 days. Reference the Work Week Meal Prep Menu to see what to grab out of the fridge for each day’s lunch.
Mix up your salad and place in fridge.
Meanwhile, heat oven to temperature on cauliflower pizza crust box. Line 3 pans with foil and place crusts on each pan. On two of the crusts, divide buffalo chicken, and 1 sliced red onion. On 3rd crust, drizzle olive oil and sprinkle with garlic powder. Sprinkle Italian cheese over top. Sprinkle goat cheese over top of pizzas and cheese sticks. Then, sprinkle with fresh parsley. Bake pizzas and cheese sticks according to length of time on pizza box.
Divide up any remaining cheese sticks to go with tomorrow’s lunch.
Pull frozen chicken out of freezer. Allow to thaw in fridge for 24 hours.
Cook ground beef and mix in taco seasoning. Add in frozen cauliflower and pre-chopped veggies. Add in can of diced tomatoes. Simmer on low, covered, for 5 minutes. Meanwhile, chop 1/2 bunch of cilantro. Mix cilantro into skillet and add in 1/2 cup shredded cheese. Half is for dinner, and divide remaining half between 2 containers for Wednesday’s lunch. Scoop out 1/2 of corn salad into 2 separate bowls.
Place thawed chicken breasts into large ziploc bag. In small bowl, combine 1/2 cup olive oil, 2 Tablespoons minced garlic, and 2 Tablespoons lemon juice. Stir well and pour over chicken. Close bag and place in fridge.
Grill chicken breasts on propane or charcoal grill.
Meanwhile, preheat oven to 425. Line large baking pan with tin foil and spray with nonstick spray. Place preseasoned peppers on half of pan.
Cut zucchini ends off, and cut zucchini in half. Cut in half again, and continue to cut until it’s wedges. Place skin side down on other half of pan. Spray zucchini with nonstick spray. Sprinkle with salt and pepper, and lightly sprinkle with Parmesan cheese.
Bake veggies for 15 minutes. Switch oven to broil and broil veggies for 5 minutes.
Divide remaining veggies and chicken into containers in your fridge with sweet potatoes for tomorrow’s lunch.
Follow recipe for Pork Carnita Tacos, omitting tortillas.
Follow recipe for Mexican Coleslaw, omitting red bell pepper.
Divide leftovers between two containers, and divide remaining corn salad between two containers.
Pull beef or turkey out of freezer to be used tomorrow.
Follow recipe for Cheeseburger Salad, omitting homemade croutons.
And that’s it!! That wraps up the Work Week Meal Prep. I hope you gained something from this. Whether it’s help with meal planning, prepping, or just a new recipe! Comment below and tell me what you think.
One thought on “Work Week Meal Prep – How To and Recipes”