Welcome to an Easy Meal Plan and Prep Guide, designed to help you create delicious, nutritious meals on a budget. Whether you’re looking to simplify your meal planning, save time in the kitchen, or make the most of your grocery budget, this guide has you covered. With a focus on fresh, wholesome ingredients, we’ll provide you with step-by-step instructions, tips for efficient meal prep, and a variety of tasty recipes to keep you satisfied all week long. Let’s dive in and make meal planning a breeze!

This post contains affiliate links, which means I may earn a small commission if you make a purchase through these links at no additional charge to you.

If you haven’t checked it out yet, you’re missing out! Dive into our ultimate meal planning guide before you read this post for even more tips and tricks to transform your kitchen routine!

meal plan day 1

Breakfast: Yogurt with fruit salad, coffee with Premier Protein (instead of creamer)

Prep: Pre-wash, chop, and mix all your fruit into a large container for easy grab-and-go! I personally add bananas, apples, and other single-grab fruit to the salad in the mornings to maintain freshness.

Lunch: Meal Prepped Chorizo Sausage and Veggie Skillet.

Prep: Fry or Bake Sausage for 15 minutes. Add veggies with olive oil, salt, and pepper at the same temperature for an additional 15 minutes, or when ready.

Dinner: Pork chops with roasted veggies.

Prep: Season pork chops and bake at 375°F for 25-30 minutes. Roast broccoli and cauliflower with olive oil, salt, and pepper at the same temperature for 20-25 minutes.

Snacks: Fruit Salad, Celery sticks with peanut butter, hummus, or yogurt dip.

Prep: Wash and cut up celery and store in tinfoil in the refrigerator for easy grab-and-go.

day 2:

Breakfast: Smoothie with fruit salad and Premier Protein.

Lunch: Meal Prepped Chorizo Sausage and Veggie Skillet OR leftovers

Dinner: Salad with Chicken breast, cucumber, tomato, and lemon dressing.

Prep: Grill chicken breast, chop cucumber and tomato, and mix with lemon juice, olive oil, salt, and pepper.

Snacks: Fruit Salad, veggies,

day 3

Breakfast: fruit salad, cereal/oatmeal with milk or Premier Protein.

Lunch: Meal Prepped Chorizo Sausage and Veggie Skillet OR leftovers.

Dinner: Frozen hamburgers with buns, lettuce, and tomatoes.

Prep: Cook hamburgers according to package instructions and assemble with buns, lettuce, and tomatoes.

Snacks: Fruit Salad, Yogurt with honey.

keep the meal plan going by ensuring you’re simplifying the tail end of the week!

day 4

Breakfast: Yogurt parfait with fruit salad and granola/cereal.

Lunch: Meal Prepped Chorizo Sausage and Veggie Skillet OR leftovers.

Dinner: Blueberry sausage with roasted veggies.

Prep: Bake blueberry sausage and cauliflower at 375°F for 25-30 minutes.

Snacks: Fruit Salad, Celery sticks with peanut butter, hummus, or yogurt dip.

day 5

Breakfast: Smoothie with fruit salad and Premier Protein.

Lunch: Leftovers.

Dinner: Grilled chicken breast with a side of steamed veggies.

Prep: Grill chicken breast, steam veggies.

Snacks: Fruit salad, yogurt.

day 6:

Breakfast: fruit salad, cereal/oatmeal with milk or Premier Protein.

Lunch: Leftovers.

Dinner: Pork chops with veggies.

Prep: Grill pork chops and veggies.

Snacks: Fruit Salad, Yogurt with honey.

it’s your last day of your meal plan! take a breath and make it worth it!

day 7:

Breakfast: Yogurt parfait with fruit salad and granola/cereal.

Lunch: Leftovers.

Dinner: Ground chicken and veggie stir-fry.

Prep: Sauté ground chicken with diced zucchini, onion, and garlic. Season with soy sauce.

General Meal Prep Tips for Beginners:

• Grill or bake chicken breasts, pork chops, and sausages in batches at the beginning of the week to save time.
• Chop veggies such as cucumbers, zucchinis, broccoli, and cauliflower at the start of the week and store them in airtight containers.
• Portion out snacks in Mason jars or containers for easy grab-and-go options.
• Pre-portion smoothie ingredients in freezer trays for easy blending.
• Label Everything with dates to keep track of when you need to eat your food by and prevent waste!

Tips for Kid-Friendly Meal Prep:

• Let kids help with planning and prepping! Although it might take some extra time, they’re more likely to try new foods, learn new skills, and keep them busy!
• Use cookie cutters and colorful tools to make fruits and sandwiches, etc more fun!
• Stick to simple recipes with familiar ingredients that kids love! Then when you toss in something new, they’re more likely to try it!
• Incorporate vegetables into favorite dishes, like blending veggies into sauces.

A Meal Plan! It’s not as scary as you think!

Meal planning and prepping can seem daunting at first, but with a little organization and creativity, it becomes a rewarding habit. Not only will it save you time and money, but it will also ensure that your family enjoys nutritious, delicious, and stress-free meals all week long.

Happy meal prepping!