Note: This is for my family of 4.5: 2 adults, one (half-time) 14-year old, and a 10- and 4-year old for the school year. The kids typically eat breakfast at home, but sometimes get school breakfast. They usually eat school lunch and the preschooler gets 2 snacks at school. This meal prep focuses mainly on dinners for the family and my lunches. We also eat out once a week on average. This varies in the summer and at the holidays, but it's a pretty solid base year round. Adjust for your family as needed. If you're interested in what we eat for dinner each week, click here.
So without further ado, here's my ultimate weekly meal plan:
WHAT I PULL FROM THE FREEZER WEEKLY:
For me, a big part of my meal plan simply involves thinking ahead enough to pull meats out of the freezer. If it's thawed and ready to cook, there is a 1000% higher chance that I'll cook it up instead of going out to eat.
Proteins (I pull these out on Saturday or Sunday so they thaw safely in the fridge for the week:)
Total = 9-10 lb, mix and match as needed:
🐔 Chicken, 5–7 lb of breast, thighs, and/or drumsticks
🦃 Ground Turkey, 3–4 lb ground turkey
Occasionally (once or twice per month) 1–2 lb turkey/all beef hot dogs 🌭 or turkey burger patties 🍔)
🐟 1–2 lb salmon, shrimp, or other seafood (I usually pull this Thursday or Friday because we typically eat seafood on the weekend)
WHAT I PREP:
This part takes 1–2 hours total. I pop in headphones to listen to a podcast or turn on music and get to work as quickly as possible.
Protein Prep:
I either pre-cook or marinate the meats. If cooking, I'll bake or grill chicken breast with salt, pepper, garlic, and paprika (plus any other spices that may strike my fancy this week) or simply marinate in various delicious marinades that I call pull out and cook up super quick.
Shred or slice cooked chicken for:
Salads
Bowls
Leftovers
Quick stir fries
Ground turkey cooks up quickly, so as long as it’s thawing I usually don’t cook it ahead of time. However, you could easily brown it and add your spices. Try my taco ground turkey and my ground turkey meatballs.
I also boil about a dozen eggs for the week. These are great as a quick, high-protein snack on their own or you can add them to salads, ramen, avocado toast and more.
That’s it for the protein!
The chicken goes great in:
Pasta
Taco bowls / fajitas
Stir fry skillets
Sheet pan dinners
Pizza bakes
Casseroles
Salads / leftovers
Sandwiches
Ramen or pho
The turkey is ideal for:
Taco bowls
Pizza skillet
Chili dogs
Turkey burgers
Fruit & Veggie Prep:
I wash, chop, and store my veggies in clear, glass containers:
Onions (1-2 large)
Bell peppers (2-3)
Carrots (1–2 lb) - I sometimes use baby carrots instead for convenience
Spinach (large box)
1 head of lettuce
Cherry tomatoes (1-2 containers)
1 head of purple cabbage
Wash seasonal fruit such as berries and store in glass jars or containers
Pre-chopped veggies make for easy snacks plus shaves at least 10 minutes off lunch and dinner.
Starch Prep:
I love doing this once and coasting all week:
Cook a batch of rice + quinoa (2-3 cups dry makes 4-6 cups)
Roast:
4–5 potatoes and/or sweet potatoes with season salt, pepper, paprika, garlic, onion and rosemary
Snack Prep:
When I have a little extra time, I love to make energy balls or bites for us to grab when we’re on the go! These easy bites are so delicious and the kids love to help!
Pre-portion:
Cottage cheese (1-2 cup containers)
Yogurt (1-2 cup container)
Chips, crackers, and popcorn into small, snack-size baggies or medium containers
Nuts in small containers
Energy balls
Optional: chocolate and other treats in small containers
Comments
Post a Comment