Your First Meal Prep Weekly Plan (with Shopping List)

What we are preparing:

• Protein: Chicken (seasoned, versatile)
• Carbs: Rice + sweet potatoes
• Vegetables: Broccoli, bell peppers, zucchini
• Extras: Hard-boiled eggs, overnight oats

This makes: 5 lunches + 5 breakfasts

Proteins:

• 2 lbs chicken breast
• 10 eggs

Carbs:

• 1 lb rice
• 4 sweet potatoes
• 1 lb rolled oats

Vegetables:

• 2 heads of broccoli
• 3 bell peppers (different colors)
• 2 zucchini
• 1 onion
• 3 cloves of garlic

For overnight oats:

• 1 quart milk (or plant milk)
• Honey or maple syrup
• Berries (fresh or frozen)

Spices (if not already on hand):

• Salt, pepper
• Paprika, garlic powder
• Olive oil

0:00 – Start

• Preheat oven to 400°F (200°C)
• Start a large pot of water for eggs
• Start rice according to package directions

0:10

• Season chicken (salt, pepper, paprika, garlic)
• Place on baking sheet

0:15

• Eggs into boiling water (10 min for hard-boiled)
• Chicken into the oven (25-30 min)

0:20

• Chop vegetables
• Dice sweet potatoes

0:25

• Transfer eggs to ice bath
• Veggies + sweet potatoes on the second sheet, drizzle with oil

0:30

• Vegetables into the oven (20-25 min)
• Prepare overnight oats

0:45

• Chicken out of the oven, let rest
• Rice done, set aside

1:00

• Everything done
• Let cool

1:15

• Portion into containers
• Label
• Into the fridge

Lunch (5x):

• Portion of chicken
• Portion of rice OR sweet potato
• Portion of veggie mix
• → Before eating: sauce of your choice (soy, teriyaki, curry)

Breakfast (5x):

• Overnight oats (soak overnight in the fridge)
• In the morning: add berries

Bonus:

• Hard-boiled eggs as a snack

Per serving (prepare 5x):

• 1/2 cup rolled oats
• 1/2 cup milk
• 1 tsp honey
• Pinch of salt

Mix in a jar or container, refrigerate overnight. Add berries in the morning – done!

• Vary the sauces daily for variety
• Fresh herbs (cilantro, parsley) make everything better
• Squeeze lemon juice over the veggies – tastes fresher
• Sweet potatoes don't last as long – eat them early in the week