Free Meal Prep Plan {Prep Once, Eat All Week}

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

1. 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

1. Defrost and peel your shrimp (if needed). Store in the fridge until you cook the fried rice.
2. 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.
3. 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.
4. Dice 2 chicken breasts and store in a container for the mini chicken pot pies.

Produce

1. 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.
2. 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.
3. Dice 1 yellow onion and mince 4 cloves of garlic for your mini chicken pot pies, storing in a medium container.
4. 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.
5. 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.
6. 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

1. 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

1. 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