1 Week Meal Prep Menu For Beginners | Whether you’re new to meal prep or need some fresh inspiration, we’ve packed a week’s worth of delicious meal ideas into one amazing menu.

Whether you’re new to meal prep or need some fresh inspiration, we’ve packed a week’s worth of delicious meal ideas into one amazing menu. With healthy and nutritious options for breakfast, lunch, and dinner, you’ll stay inspired and on track with your healthy eating goals. By spending a little more time on Sunday prepping your meals, the rest of your week will be so much easier. This week’s plan features recipes full of fresh herbs and spices for maximum taste.  Any of these recipes can be batch cooked and frozen for later use.

Our favorite containers for meal prep storage come straight from the GoodCook line of kitchen accessories. The GoodCook 1 Compartment Rectangular Meal Prep Container, the GoodCook 2 Compartment Rectangular Meal Prep Container, and the GoodCook 3 compartment Round Meal Prep Container are the perfect size for individual meals. We also love the colorful Good Cook Melamine Bowl Set For Kitchen Storage With 6 Nesting Mixing Bowls And Lids. These bowls are great for kitchen prep as well as food storage. And to help you out even more, we’ve made a grocery list of all the ingredients you’ll need to make a week’s worth of incredible meals. Happy prepping!    

Monday

Pack your Monday with fresh, vibrant fruit. Toss some blueberries, strawberries and mango chunks in your granola for breakfast, and use the rest in your fruity quinoa for lunch. A quick and tasty dinner rounds out your day.

1 Week Meal Prep Menu For Beginners | Whether you’re new to meal prep or need some fresh inspiration, we’ve packed a week’s worth of delicious meal ideas into one amazing menu.

Breakfast: Breakfast Granola
Lunch: Fruity Quinoa With BBQ Grilled Salmon
Dinner: Chicken Bacon Ranch

Tuesday

Tuesday’s fuel is packed with flavor and nutrition. Use any extra quinoa from your breakfast bowl or lunch as a side for dinner. 

1 Week Meal Prep Menu For Beginners | Whether you’re new to meal prep or need some fresh inspiration, we’ve packed a week’s worth of delicious meal ideas into one amazing menu.

Breakfast: Breakfast PRO Bowl
Lunch: Mexican Quinoa Stuffed Sweet Potato
Dinner: Chimichurri Steak

Wednesday

Start your morning with a protein-packed breakfast and keep it going all day long with these delicious recipes. Asparagus works as a nutritious side for both breakfast and lunch. 

1 Week Meal Prep Menu For Beginners | Whether you’re new to meal prep or need some fresh inspiration, we’ve packed a week’s worth of delicious meal ideas into one amazing menu.

Breakfast: Tumeric Scrambled Eggs
Lunch: Pesto Chicken
Dinner: Apple BBQ Meatloaf

Thursday

Monday’s breakfast granola works just as well on this Thursday morning, or any other morning you need a quick and easy breakfast. Lunch and dinner are full of bold spices for a mid-week pick-me-up. 

1 Week Meal Prep Menu For Beginners | Whether you’re new to meal prep or need some fresh inspiration, we’ve packed a week’s worth of delicious meal ideas into one amazing menu.

Breakfast: Breakfast Granola
Lunch: Vegan Chickpea Curry
Dinner: Chipotle Honey Grilled Chicken With Roast Veggies

Friday

Start breakfast with a vitamin-packed snack bread that doubles as an afternoon snack. Follow it up with a lightened version of a sandwich-shop style lunch, and celebrate Friday night with a flavorful Thai-inspired dish.

1 Week Meal Prep Menu For Beginners | Whether you’re new to meal prep or need some fresh inspiration, we’ve packed a week’s worth of delicious meal ideas into one amazing menu.

Breakfast: Cinnamon Raisin Sweet Potato Snack Bread
Lunch: Italian Sub Lettuce Wrap
Dinner: Thai Basil Chicken 

Grocery List

Baking

1 jar baking powder
1 jar vanilla extract
1 package coconut flour
1 package almond flour
1 jar honey, date syrup, and/or agave
1 jar cornstarch or arrowroot
1 package coconut sugar

Breakfast & Cereal

2 cups Gluten Free rolled oats
1 Now Foods Organic Quinoa Q CUP

Canned & Packaged

3  cans chickpeas
1 jar black olives
1 package lentils
1 can chicken broth
15 oz tomato sauce
1 can full-fat coconut milk
2 packs Vee Tee basmati rice

Condiments & Oils

1 bottle coconut aminos
Ranch dressing
1 jar coconut oil
1 bottle sesame oil
1 bottle olive oil
1 jar BBQ sauce
1 bottle fish sauce
1 bottle sriracha
1 bottle apple cider vinegar
1 bottle white or red vinegar
1 jar chipotle peppers in adobo sauce
1 jar sundried tomatoes
1 jar red curry paste
1 jar salsa
1 packet taco seasoning

Dairy & Eggs

1 jar liquid egg whites
1 dozen eggs
1 pint milk of choice
4 oz sliced provolone (skip if on whole30, paleo or vegan)

Herbs & Spices

1 jar red chili flakes
1 jar cinnamon
1 jar cumin
1 jar curry powder
1 jar garlic powder
1 jar onion powder
1 jar paprika
1 jar dried parsley
1 jar dried turmeric
Salt
Pepper

Meat

4 slices bacon
8 oz sliced salami
8 oz sliced ham
1.25 lbs grass fed beef
4 (4 oz) steaks
4 boneless chicken thighs
2.5 lbs chicken breast
1 1/2 pounds chicken, minced (or use ground chicken)

Pasta & Grain

3 cups dry quinoa

Produce

1 small apple
1 lb asparagus
6 avocados
3–4 oz blueberries
1 small red cabbage
8 carrots
2 cucumbers
1 head garlic
4 lemons
4 limes
1 mango
1 medium onion
1 red onion
2-3 Thai bird chilis
10 sweet potatoes
4 medium scallions
1 Thai shallot
6 cups baby spinach
2 yellow squash
4 strawberries
24 oz cherry tomatoes
1 large tomato
2 zucchini
1 bunch Romaine lettuce
1 bunch cilantro
5 cups fresh basil
1 bunch fresh Italian parsley
1 bunch Thai basil
1 bunch fresh thyme 

Seafood

1.25 lb salmon fillet

Snacks

2 Tbsp sliced almonds
1/2 cup pecans, raw
1/4 cup walnuts
2 Tbsp walnuts, chopped (to garnish, optional)
1/2 cup pepitas
1 cup no-sugar added raisins

Frozen

1 package corn

Other

6 scoops collagen peptides

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