A Meal-Prep Plan You Can Stick To (Really!)

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Meal prep sheet pan frittata

By Laura D’Alessandro

Meal prep is an incredible way to save money on meals, but too often we start doing it and then drop off.

We’ve found that the secrets to a meal-prep plan you’ll turn to again and again are: Peppering in some convenience foods strategically, and leaving room for life’s unexpected moments. Building in a night out and a lunch out of the office is key to preventing food waste.

Read on for our real-world, totally do-able and delicious meal-prep plan.

Meal Plan For the Week

Monday

  • Breakfast: Slow-Cooker Oats
  • Lunch: Chicken Broccoli Casserole
  • Dinner: Egg Roll in a Bowl

Tuesday

  • Breakfast: Slow-Cooker Oats
  • Lunch: Egg Roll in a Bowl
  • Dinner: Cauli Rice Taco Bowl

Wednesday

  • Breakfast: Slow-Cooker Oats
  • Mid-Week Lunch Out
  • Dinner: Chicken Broccoli Casserole

Thursday

  • Breakfast: Sheet Pan Omelette
  • Lunch: Collard Wraps
  • Dinner: Cauli Rice Taco Bowl

Friday

  • Breakfast: Sheet Pan Omelette
  • Lunch: Collard Wraps
  • Friday Night Out!

Breakfast: Slow-Cooker Oatmeal

Big batch oatmeal

Swap: Frozen Fruit for Fresh
Prep: Make-Ahead Oats
Who has time to cook a wholesome breakfast on busy mornings? Instead, at bedtime on Sunday night, simply toss oats, water or milk, fruit and spices into your slow cooker, cover, set it to low for 8 hours and by morning you’ll have a warm, comforting breakfast. Avoid additional prep by using frozen berries instead of cutting up fresh fruit.

Lunch: Chicken Broccoli Casserole

Chicken broccoli casserole

Swap: Frozen Broccoli for Fresh
Prep: Baked Chicken Breasts
Casseroles are a comforting nostalgic favorite. Bulk yours up with extra broccoli and some cauliflower rice. Use frozen vegetables in place of fresh to save money and time chopping and sautéing. Bake the chicken breasts in advance of making the casserole or use baked chicken from the prepared foods section to help this come together in a few minutes.

Dinner: Egg Roll in a Bowl

Egg roll in a rowl

Swap: Broccoli Slaw for Hand-Cut Vegetables
Prep: Chopped Garlic and Onions
“Egg roll in a bowl” is a great way to turn a decadent comfort food into a healthy weeknight meal. Use prepared broccoli slaw instead of spending a lot of time slicing and dicing yourself. Prep chopped garlic and onions the weekend before so you can assemble this quickly on a weeknight.

Breakfast: Sheet Pan Frittata

Sheet pan frittata

Swap: Frozen Spinach for Fresh
Prep: Multi-Serving Omelette
Greens are some of the most nutrient-dense foods you can eat, but baby spinach can turn into a slimy mess all too quickly. Frozen spinach to the rescue. Simply combine it with 6 beaten eggs in a well greased half-sheet pan and bake. Breakfast for days.

Lunch: Salmon Salad Collard Wraps

Collard wrap

Swap: Canned Wild Salmon for Fresh
Prep: Salmon Salad
A batch of salmon salad goes a long way. Spread it on toast or into celery sticks for a quick snack, or wrap it in lightly steamed collard leaves for a hearty, nutrient-packed meal. Canned salmon is fast and easy and far less expensive than fresh. Add lemon and parsley to keep it bright and fresh.

Dinner: Cauli Rice Taco Bowl

Cauli rice taco bowl

Swap: Frozen Riced Cauliflower for Rice
Prep: Ground Turkey and Chopped Peppers
Replace rice with riced cauliflower and gain in nutrition what you lose in excess carbs and calories. You can pop fresh riced cauliflower in the freezer, or just buy it frozen for easy rice dishes whenever you like. For a quick taco bowl on demand, cook ground turkey with some of the already-prepped garlic and onions, plus chopped bell peppers and some taco seasoning. Add whatever taco fixings you have on hand (hello, jarred salsa).

 

BIO: Laura D’Alessandro is a recipe developer and meal prep expert in Los Angeles. For meal prep assistance, visit her website at lauralindalou.com.