Last Updated on March 20, 2025
Meal prepping is one of the best ways to save time in the kitchen while ensuring you eat nutritious and delicious meals throughout the week. With a well-planned menu, you can maximize ingredients, reduce food waste, and avoid the temptation of takeout. This 7-day meal prep plan features protein-packed, flavorful dishes that will keep you fueled and satisfied. Let’s dive in!
Monday: White Bean and Bacon Salad
Start your week with a refreshing yet hearty salad. Creamy white beans, crispy bacon, and a tangy dressing come together for a satisfying meal. This dish is packed with fiber and protein, making it the perfect balance of indulgence and nutrition. Prep it ahead and enjoy a quick, no-fuss meal on busy days.
Tuesday: Beef Broccoli Bowls
Skip the takeout and make this better-than-restaurant beef and broccoli at home! Thinly sliced beef is stir-fried to perfection with crisp broccoli in a savory sauce. Serve over rice or quinoa for a well-rounded meal. Prepping this dish in advance means you’ll have a flavorful, high-protein meal ready in minutes.
Wednesday: Herb and White Wine Marinated Chicken
This marinated chicken is packed with flavor thanks to a blend of herbs and a splash of white wine. Juicy and tender, it’s perfect for pairing with roasted veggies, a side of grains, or a fresh salad. Prep the marinade ahead of time for a quick and effortless midweek dinner.
Thursday: Teriyaki Chicken Meatballs
Sweet, savory, and full of umami, these teriyaki chicken meatballs are a meal prep dream. Bake a batch in advance and pair them with steamed rice, sautéed greens, or a simple slaw. They’re great for grab-and-go lunches or a comforting dinner after a long day.
Friday: Roasted Vegetables with Carrot Top Pesto
Give your veggies a gourmet upgrade with this unique carrot top pesto. Roasting brings out the natural sweetness in your favorite vegetables, while the pesto adds a bright, herby kick. This meal is a delicious way to get in your daily dose of greens and nutrients.
Saturday: Flank Steak Fajitas
End your week on a high note with sizzling flank steak fajitas. Juicy, marinated steak is cooked to perfection and paired with bell peppers, onions, and warm tortillas. Prep the marinade and veggies in advance for a quick and effortless weekend dinner.
Sunday: Lemon Herb Butter Salmon
Wind down the week with a light yet luxurious meal. This lemon herb butter salmon is rich in omega-3s and bursting with fresh flavors. Serve with a side of roasted potatoes or a fresh salad for a nourishing, restaurant-quality dinner at home.
Final Tips for a Smooth Meal Prep Week
- Batch Cook Smartly: Plan meals with overlapping ingredients to cut down on prep time.
- Use Versatile Proteins: Chicken, beef, and fish can be used in multiple recipes throughout the week.
- Store Properly: Use airtight containers to keep meals fresh and make reheating easy.
- Mix & Match: Customize meals with different sides and sauces to keep things exciting.
With this meal prep plan, you’ll save time, eat well, and enjoy a variety of flavors all week long. Happy prepping!
