FREE Weekly Meal Prep Guide

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1. Plan your meals:
The first step in a successful weekly meal prep is planning. Take some time to decide what meals you want to prepare for the week. Consider your nutritional needs, dietary preferences, and any specific goals you may have. Aim for a balance of protein, carbohydrates, healthy fats, and plenty of fruits and vegetables.

2. Create a grocery list:
Before heading to the store, check your pantry and fridge to see what ingredients you already have. Then, write down the items you need to purchase for the week. Organize your list by categories such as produce, proteins, grains, dairy, and pantry staples. This will make your shopping experience more efficient and ensure you don’t forget any essential ingredients.

3. Batch cook:
Batch cooking is a time-saving technique that involves preparing larger quantities of food to be enjoyed throughout the week. Choose one or two recipes that can be easily scaled up and cook them in bulk. Some ideas for batch cooking include soups, stews, roasted vegetables, and grilled chicken or tofu. Divide the cooked food into individual meal-sized portions and store them in containers in the refrigerator or freezer.

4. Prep ingredients in advance:
To make your meal prep even more efficient, consider prepping ingredients in advance. Wash and chop vegetables, cook grains, and marinate proteins ahead of time. This will save you time during the week and make it easier to throw together quick and healthy meals. For example, you can pre-cook quinoa, chop lettuce, and roast sweet potatoes, which can be used in salads, grain bowls, or as side dishes.

5. Use versatile ingredients:
When planning your meals, choose versatile ingredients that can be used in multiple dishes. This will help prevent food waste and add variety to your meals. For example, grilled chicken can be used in salads, wraps, or stir-fries. Roasted vegetables can be added to pasta, grain bowls, or omelets. Quinoa can be used as a base for salads or as a side dish. By using versatile ingredients, you can create a range of meals without feeling like you’re eating the same thing every day.

Quick Meal Plan for This Week


Overnight Oats

Blueberry Oat Muffins (recipe below)


Leftovers from dinner


M-Quinoa Pasta with Meatballs


W-Stir-Fry Veggies over Rice with Grilled Prawns

TH- Steak Fajitas

F- Pre-made Cauliflower Crust Pizza with a Side Salad

SAT- Salmon with Green Beans & Quinoa

SUN- Butternut Squash & Chicken Soup (find recipe here on my blog)


Blueberry Oat Muffin Recipe

Makes 12

2.5 cups gluten-free oat flour

1/2 cup almond flour

2 teaspoon baking powder

1/2 teaspoon baking soda

1/2 teaspoon cinnamon

1/4 cup apple sauce

1/3 cup maple syrup

1/4 cup plain greek yogurt

1 egg, beaten

1 teaspoon vanilla extract

1 cup dairy-free milk

1 cup blueberries (fresh or frozen)


Preheat the oven to 350 degrees F.

Place the dry ingredients into a medium-sized mixing bowl and set aside.

In a separate bowl, add all of the wet ingredients, except the blueberries. Mix until smooth then pour into the dry ingredients. Fold the blueberries in last.

Place 12 muffin cups into a muffin tin and pour batter into each.

Bake for 30-35 minutes until a toothpick insert comes out clean.

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