Home » Meal Prep Resources » Free Meal Prep Plan {Prep Once, Eat All Week}
By Taylor Stinson | Rate Recipe | Posted: | Updated:
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This Meal Prep Plan will allow you to prep for just one hour on Sunday, and then cook 5 meals fresh during the week in just 15-20 minutes!
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Prep Once, Eat All Week
One of the biggest secrets to meal prepping faster is to prep all your ingredients ahead of time. On Sundays, I prep for the week by doing things like chopping up veggies, mixing sauces and marinating meats so my meals come together quickly and easily throughout this week.
Try this system for yourself with this free meal prep plan complete with prep instructions and a grocery list. You'll love how efficient you'll be in the kitchen!
The meal plan
Monday night
Loaded Chicken Shawarma Fries
55 minutes minutes
These Loaded Chicken Shawarma Fries are topped with lots of fresh veggies and drizzled with a creamy homemade garlic sauce.
Make this recipe
Calories: 618kcal | Carbohydrates: 57g | Protein: 22g | Fat: 35g | Saturated Fat: 9g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 19g | Trans Fat: 1g | Cholesterol: 51mg | Sodium: 1412mg | Potassium: 1227mg | Fiber: 9g | Sugar: 4g | Vitamin A: 1392IU | Vitamin C: 39mg | Calcium: 64mg | Iron: 4mg
Tuesday night
Applebee's Chicken Wonton Tacos
40 minutes minutes
These Applebee's Chicken Wonton Tacos are the perfect copycat, filled with honey-garlic chicken and zesty slaw in a crispy wonton shell.
Make this recipe
Calories: 350kcal | Carbohydrates: 33g | Protein: 30g | Fat: 11g | Saturated Fat: 2g | Cholesterol: 75mg | Sodium: 957mg | Potassium: 696mg | Fiber: 4g | Sugar: 11g | Vitamin A: 264IU | Vitamin C: 45mg | Calcium: 76mg | Iron: 2mg
Wednesday night
Mini Chicken Curry Pot Pies
45 minutes minutes
These Mini Chicken Curry Pot Pies are so cute! The coconut curry filling comes together easily in the Instant Pot or on the stovetop.
Make this recipe
Calories: 404kcal | Carbohydrates: 24g | Protein: 22g | Fat: 27g | Saturated Fat: 13g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 6g | Cholesterol: 53mg | Sodium: 581mg | Potassium: 394mg | Fiber: 4g | Sugar: 3g | Vitamin A: 2250IU | Vitamin C: 6.6mg | Calcium: 20mg | Iron: 2.3mg
Thursday night
Shrimp Fried Rice
40 minutes minutes
Fried rice is a classic dish! I suggest making this delicious fried rice with day-old leftover rice to ensure the best results, since when you’re using freshly cooked rice, the texture may vary. I've paired this easy fried rice recipe with shrimp and a variety of veggies.
Make this recipe
Calories: 219kcal | Carbohydrates: 41g | Protein: 5g | Fat: 4g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 8mg | Sodium: 393mg | Potassium: 308mg | Fiber: 1g | Sugar: 2g | Vitamin A: 275IU | Calcium: 24mg | Iron: 1mg
Friday night
White Cheddar Truffle Mac and Cheese
35 minutes minutes
ThisWhite Cheddar Truffle Mac and Cheeseis super creamy and made on the stovetop with truffle oil, white cheddar and Swiss cheese. Serve with a side of broccoli.
Make this recipe
Calories: 570kcal | Carbohydrates: 65g | Protein: 26g | Fat: 22g | Saturated Fat: 13g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Trans Fat: 1g | Cholesterol: 66mg | Sodium: 497mg | Potassium: 379mg | Fiber: 2g | Sugar: 8g | Vitamin A: 670IU | Vitamin C: 1mg | Calcium: 505mg | Iron: 1mg
What containers you need
I recommend getting an assortment of containers of different sizes with lids like this Anchor Hocking set. You may want to purchase two sets, including one with smaller containers. You can also use plastic or silicone freezer bags, or mason jars of different sizes.
Here's some other equipment you might need for the recipes:
- I use 14 oz ramekins for the pot pies and mac and cheeses (you could use regular bowls for the mac and cheese) – you could also just the chicken pot pie filling to a regular pie pan and use a large sheet of puff pastry to cover it
- Consider getting a rice cooker for the shrimp fried rice, it'll make your life easier!
- Grab someglass meal prep bowlsto store your leftovers
The meal prep plan
Follow this prep ahead plan on Sunday in the order in which everything is listed (eg the rice gets prepped first, then veggies, sauces, cheeses and proteins last). You will then pull your prepped ingredients out for each night's recipe and cook the recipe fresh. This will cut your nightly cooking time in half!
If you're enjoying this meal prep plan and want another free one, download it here.
Grains
- Make the rice for the shrimp fried rice by adding 1 cup of rice, 1 1/2 cups of water, 1 pinch of salt and 1 tsp butter to a rice cooker or pot on the stove and cooking until the liquid has absorbed. Let cool for about an hour, then transfer to a container or add the rice cooker container right into the fridge.
Proteins
- Defrost and peel your shrimp (if needed). Store in the fridge until you cook the fried rice.
- Cut 2 chicken breasts into 1 inch pieces and add to a container. Add 1 tsp turmeric, 1 tsp cinnamon, 1 tsp nutmeg, 1 tsp coriander, 1 tsp cumin, 1 tsp smoked paprika, 1 tsp salt, 1/2 tsp pepper, 2 tbsp lemon juice, 2 tbsp olive oil and 4 cloves of minced garlic. Stir well to combine and let marinate. Now your chicken is ready to go for the shawarma fries.
- Cut 2 chicken breasts into 1/2 inch pieces and then add to a container. Add 2 tbsp hoisin sauce, 1 tbsp sesame oil, 1 tbsp soy sauce, 2 cloves minced garlic and 1 tsp minced ginger. Stir well to combine and let marinate. Now your chicken is ready to go for the wonton tacos.
- Dice 2 chicken breasts and store in a container for the mini chicken pot pies.
Produce
- Chop 2 tomatoes, 1 cup of parsley and 1/2 a cup of red onion. Store all in the same container for your shawarma fries.
- Add bag of coleslaw to a large container with a lid, then slice up 4 green onions and add them in. Add 1 tbsp sesame oil, 1 tbsp rice vinegar, 1 tbsp soy sauce and 1 tbsp honey. Mix well to combine and now you have the coleslaw for your wonton tacos.
- Dice 1 yellow onion and mince 4 cloves of garlic for your mini chicken pot pies, storing in a mediumcontainer.
- Dice potato for the mini chicken pot pies, then store in water in a medium container (this will prevent the potato from drying out and going brown). Drain the water the night you go to add it.
- Mince 2 cloves of garlic for the shrimp fried rice and store in a small container. Slice 1 bunch of green onions for the fried rice and store in a medium-size container.
- Wash and chop up one head of broccoli and add to a large container or freezer bag for the mac and cheese side dish.
Dairy
- Grate 1 1/2 cups of white cheddar cheese and grate 1 cup of Swiss cheese for the mac and cheese, storing in a medium to large container.
Sauces
- Mix together 1/2 cup of mayo, 1 tsp lemon juice and 4 cloves of minced garlic in a small container or mason jar to make the sauce for the shawarma fries.
Grocery list
Here is your grocery list. What I recommend you do is copy and paste this list into a Word doc and then erase the items you already have on hand. I know it looks like a long list but I've included everything except for salt and pepper.
If you have a well-stocked kitchen, then you will be able to strike most pantry staples off the list, such as the spices, oils, broth and condiments; possibly even butter, eggs, onions and milk as well!
- 2 vine tomatoes
- Chopped cilantro, to serve (optional)
- 1 cup chopped fresh parsley
- 1/2 cup diced red onion
- 2 bunches green onions
- 1 yellow onion
- 1 large russet potato
- 16 cloves garlic
- 1 tsp minced fresh ginger
- 1 bag coleslaw
- 1 head broccoli
- 16 Wonton wrappers (these can usually be found near the produce section)
- pickled turnips or pickled red cabbage (consider making your own pickled turnips using fresh turnips)
- 4 tbsp flour
- 1 tbsp honey
- 1 can coconut milk (full-fat)
- 1 cup chicken broth
- 1/2 cup light mayo
- 3 tbsp lemon juice
- 2 tbsp olive oil
- 2 tbsp sesame oil
- 1 tsp truffle oil (skip this if you don't like truffle or want to save money)
- 1 tbsp curry powder
- 1 tsp turmeric
- 1 tsp cinnamon
- 1 tsp nutmeg
- 1 tsp coriander
- 1 tsp cumin
- 1 tsp smoked paprika
- 1/2 lb macaroni
- 1 cup white rice
- Sesame seeds (optional garnish)
- 4 tbsp soy sauce
- 2 tbsp hoisin sauce
- 1 tbsp rice vinegar
- Sweet chili sauce (dipping sauce – optional)
- 1 egg
- 1 1/2 cups aged white cheddar cheese
- 1 cup Swiss cheese
- 3 cups 2% milk
- 7 tbsp butter
- lb shrimp
- 6 chicken breasts (about 3 lb)
- 1 bag frozen mixed veggies
- 1 bag frozen fries
- 1 sheet puff pastry
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Recipe substitutions
All of these meals can easily be made vegan.
Please see the substitutes – if you want to cut back on your grocery costs (and buy less chicken/shrimp), then I would recommend making the following swaps for one or all of the recipes.
If you're enjoying this meal prep plan and want another free one, download it here.
Chicken shawarma fries:
- Use crumbled tofu or cooked lentils in place of the chicken
- Use any veggie toppings you'd like – this is a great way to clear out your vegetable crisper
- Vegan mayo can be used
Chicken wonton tacos:
- Use crumbled tofu, cooked chickpeas or cooked lentils in place of the chicken
- Use brown or coconut sugar in place of the honey
- The sweet chili sauce, cilantro and sesame seeds are optional garnishes that can be left out
Mini curry pot pies:
- Use cooked chickpeas or other legumes in place of the chicken
- Use coconut oil in place of the butter
- Use vegetable broth in place of the chicken broth
Shrimp fried rice:
- Use tofu in place of the shrimp
- Use canola oil in place of the butter
- Leave out the egg or use a vegan egg substitute such as Just Egg
White Cheddar Mac & Cheese
- Use vegan cheese
- Use vegan milk
- Use canola oil in place of the butter
What to do about breakfast and lunch
Generally, what I recommend is that you only prep what you know you absolutely need to prep ahead of time. Trying to do too much, especially at first, will become unsustainable for you in the long run.
Meal prep breakfast
Breakfast in particular is not usually a meal I recommend prepping right away if you're new to meal prep as most breakfasts can be made in just 5 or 10 minutes each day.
It's something I recommend adding once you have really developed meal prep as a habit and if you feel that it would be helpful to you. Browse my meal prep breakfasts here.
Meal prep lunches
You don't need to prep a set of lunches for the week. It really depends on how large your household is.
Browse my meal prep lunch recipes hereand consider picking a recipe to make on Sunday while you are prepping your ingredients if you are cooking for a family of 3+ people.
Here are my recommendations:
- For households of 1: If you're only cooking for yourself, you can still cook all the recipes for variety! What I recommend you do though, is to cut the recipes in half so you're only buying half the ingredients and then you can enjoy one serving of food for dinner, and another for lunch the next day.
- For households of 2: Follow the meal plan, and you each get a serving for dinner, and a serving for lunch. This is the perfect amount of food for two people!
- For households of 3-4: You will all get a serving for dinner, so this is where I recommend prepping a separate set of lunches.
- For households of 5+: This is where you could consider doubling the dinner recipes, and then prepping a separate set of lunches as well.
If you're enjoying this meal prep plan and want another free one, download it here.
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Created by Taylor Stinson
Hey there, my name's Taylor! I’m the founder of The Girl on Bloor, a food blog where I share healthy meal prep recipes for busy people. I'm a busy city girl living in downtown Toronto on (you guessed it!) Bloor Street. I've got 10 years experience meal prepping, along with a Master's degree in journalism, and you can find my work across the internet featured on publications such as Buzzfeed, HuffPost, Women's Health, Reader's Digest and more. I also run the awesome 5-Day Meal Prep Challenge, which is a free email course and Facebook group where I share my meal planning strategies and easy meal prep tips and recipes. Be sure to check out my free beginner’s guide to meal prep and follow me on Facebook, YouTube and Instagram to get my latest recipes and meal prep tips!
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