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5-Day Meal Prep Plan

 




5-Day Meal Prep Plan

🍳 Breakfast (Same Daily)

Veggie Egg Muffins + Berries

  • Eggs, spinach, bell peppers, onions

  • Add turkey sausage or cheese (optional)

  • Side of mixed berries

📝 Make 10–12 muffins and store in fridge. Reheat in 30–60 seconds.

🥗 Lunches

Day 1–2: Roasted Veggie & Chicken Quinoa Bowls

  • Roasted broccoli, sweet potatoes, carrots

  • Grilled or baked chicken breast

  • Cooked quinoa

  • Drizzle of tahini or hummus

Day 3–4: Stir-Fry Bowls

  • Bell peppers, zucchini, green beans, onions

  • Shrimp or tofu

  • Cooked jasmine or brown rice

  • Stir-fry sauce (low-sodium soy + garlic + sesame oil)

Day 5: Turkey Taco Bowl

  • Ground turkey with taco seasoning

  • Sautéed bell peppers and onions

  • Brown rice or shredded romaine

  • Salsa + avocado

🍽️ Dinners

Day 1–2: Salmon Sheet Pan Meal

  • Salmon fillets

  • Cauliflower, Brussels sprouts, carrots

  • Roasted all together with lemon & herbs

Day 3–4: Turkey Meatballs + Veggie Sauté

  • Turkey meatballs (homemade or store-bought)

  • Sautéed spinach, mushrooms, zucchini

  • Serve over mashed cauliflower or rice

Day 5: Veggie-Packed Pasta

  • Whole grain or chickpea pasta

  • Sautéed spinach, zucchini, peppers, tomatoes

  • Olive oil + garlic or marinara

🛒 Grocery List

Proteins

  • Chicken breast (1.5–2 lbs)

  • Shrimp or tofu (1 lb)

  • Ground turkey (1 lb)

  • Eggs (1–2 dozen)

  • Salmon fillets (2)

  • Turkey sausage or meatballs (optional)

Veggies

  • Broccoli (2 heads or 1 large bag)

  • Sweet potatoes (3–4 medium)

  • Carrots (1 lb)

  • Brussels sprouts (1 lb)

  • Bell peppers (4–5, mixed colors)

  • Zucchini (3–4)

  • Spinach (1 large bag or container)

  • Onions (2–3)

  • Mushrooms (1 box)

  • Green beans (1 bag)

  • Cauliflower (1 head or bag of florets)

  • Romaine (optional, for taco bowl)

Fruits

  • Mixed berries (fresh or frozen)

  • Avocado (2–3)

Grains/Other

  • Quinoa

  • Brown or jasmine rice

  • Whole grain or chickpea pasta

  • Olive oil, sesame oil

  • Garlic

  • Salsa, hummus, tahini

  • Taco seasoning or make your own (cumin, paprika, chili powder, garlic)

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