Weekly Meal Prep Menu: No. 1 (2024)

Welcome to the Weekly Meal Prep Menu Series!

We’re so excited to be bringing this free weekly meal prep series to the blog – it’s been something that we’ve wanted to create and birth into the world for a long time. And it’s finally here!

If you’ve followed us for anything more than, say 5 minutes, you’ll know that we’re pretty fanatical about our weekly meal prep sessions. Those 2-3 hours we invest each week in shopping, chopping, prepping and cooking saves us a considerable amount of stress later in the week. And we think it’s time you got in on the action, too!

Each week we’ll feature 2 entrees, 1 breakfast, 1 salad and 1 snack or treat. Our Weekly Meal Plan Menus are designed to serve 4 people – or fewer if you don’t mind leftovers. This won’t be enough to feed you or your family the entire week but it’s enough to put a dent in the week. Feel free to add additional recipes or staple items like hard-boiled eggs, fresh fruit, cut veggies, tossed green salads, salad dressings and more as your time (and energy!) allows.

To get the recipes, just click the image or link to get the printable recipe. You’ll find the grocery list after the recipes – just click the link to download and print.

Weekly Meal Prep Series: Fast-and-easy Meal Prep Menu and done-for-you grocery list! Click To Tweet

Weekly Meal Prep Menu: No. 1

#mealprepseries

One-Pan Balsamic Chicken Veggie Bake– It hardly gets any easier than this sheet-pan dinner! Clean up is a breeze when you line the baking sheet with parchment paper. Feel free to make the dish from start to finish on meal prep day then reheat later or just do all the chopping and measuring so it’s ready to place on a pan and bake when you’re ready to make it.

Sweet Potato & Kale Chilifrom Little Bits Of– This big batch of chili is perfect for big families or those who like to portion out the leftovers into freezer-safe containers so they have an easy thaw, reheat and eat meal later on. If you know you’ll be putting some away in the freezer be sure to refrigerate the chili first before placing in containers in the freezer to prevent excessive ice crystal formation which can make the chili watery when you reheat it or increase the risk of freezer burn. We like these containers for freezer storage.

Turkey Apple Sausage Patties – Say ‘goodbye’ to added sugars and preservatives with these simple breakfast sausage patties made with just a handful of ingredients. They freeze beautifully so consider making a second batch and freezing them. They can easily be reheated from frozen in a covered skillet with a few drops of water added it to.

5 Minute Green Goddess Quinoa Saladfrom Nourish Move Love – For those times when you want more than just a bowl of lettuce! Serve this salad as a side dish or top it with your favorite protein like grilled chicken, canned tuna or salmon or even a couple hard-boiled eggs when you’re really pressed for time.

– Saving the best for last! These 4-ingredient PB&J Energy Bites require no baking and if you’ve got kids at home – they’re a great way to get them involved in the kitchen. Don’t do peanut butter? No problem. They’re equally delish with almond, cashew or sunflower seedbutter. And they’re freezer-friendly so you might want to make a double batch so you have some for post-workout snacks or tucking into lunch boxes (yours or the kids!)

CLICK HERE to download the printable Grocery List

Tips for rocking this Meal Prep Menu

• Double the recipe for the salad. It’s written for 1 large (or 2 regular) servings but we’ve included enough in the grocery list to double it – so keep that in mind when you go to prepare the quinoa and veggies.
• How to freeze leftover soup or chili – Allow leftovers to cool slightly before refrigerating. Once the food is thoroughly chilled, portion into freezer-safe containers (like these) then label and freeze. Allow food to thaw in the fridge overnight before reheating.
• How to freeze sausage patties – Cook patties according to recipe directions. Place them in a single layer on a baking sheet and allow to cool completely before placing baking sheet in the freezer. Once frozen, remove patties from baking sheet and place in a zip-top bag in freezer until ready to use.

Still not sure where to begin?! Check out our Top 10 Meal Prepping Tips then grab the rest of our free meal prep menus HERE.

Hashtag #mealprepseries on Instagram so that we can see all of your delicious meal prep photos!

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