How easy is it to prep meals for the week?

Planning your meal prep for the week doesn’t have to be daunting or difficult, as long as each meal and snack has the nutrients your body needs, such as protein, fiber, complex carbohydrates, and a little bit of fat.

Of course getting a good breakfast is essential to start the day right, as this can give you plenty of energy. However, it’s critical that you select a brekkie that’s got protein and fiber for your body, plus including some fresh fruit doesn’t hurt. 

This can be followed by a mid-morning snack, which of course is totally optional. If you are a little peckish after breakfast, a light snack can help to tide you over without adding a lot of calories. When it comes to lunch, it’s always a good idea to pack yourself a sandwich beforehand, or even some leftovers you can heat and eat. Going for some healthy clear soup or fresh veggie salad can really make you feel great for the afternoon.

Finally, when it’s time for dinner make sure you watch your portion sizes, as this time of the day often leads to overeating if you haven’t had a lot during the day. It can help to divide your meal up into 4 quarters, one for the protein source, one for starch, and the last one for greens. In order to sleep better, choosing a complex carbohydrate-rich evening snack may help. Avoid heavy foods or snacks high in refined sugars.

Healthy meal prep plans

Okay, now that we’ve gone over the meal stages of the day, let’s look at planning ahead so that we don’t end up skipping breakfast or lunch, or even dinner! To help out we’ve got an example of a meal prep plan for a week, which you don’t have to follow in any specific daily order. If you want, you can choose any meal plan, skip one, or repeat as you like – whatever suits you best!

The following weekly plan is focused on someone who requires around 2,100 to 2,200 calories per day and doesn’t have any dietary restrictions. Of course this may vary for you, so ensure you make little tweak to fit it to your needs.

Each day within this meal prep weekly plan will include 3 meals and 3 snacks so that you’ll feel fuller throughout the day. There’s a good balance of carbs, fats, and proteins, along with fiber, fruits and vegetables. 

Of course it’s fine to switch out to similar menu items if you wanted, but keep the same cooking methods in mind. For example if you replace a steak for some grille chicken then this can be a similar enough swap, but if you opt for something fried instead, this can change the calorie count. If you’re looking to hit further weight loss goals, you could always try not including the snacks, and when building muscle mass opt for larger meals.

Meal prep schedule

Day One

The meal prep plan for day 1 will have approx. 2,250 calories.

Breakfast: 

  • Include 1 grapefruit.
  • 2 poached eggs (you can do fried in a non-stick pan).
  • 2 slices whole-grain toast with a little butter on them.
  • 1 cup of semi-skimmed milk.
  • 1 cup of black coffee or herbal tea

Approx macros: 555 calories, 27 grams protein, 63 grams carbs, 23 grams fat.

Snack:

  • 1 banana.
  • 1 plain yogurt with 2 tablespoons of honey.
  • Glass of water.

Approx macros: 360 calories, 14 grams protein, 78 grams carbs, 1 gram fat.

Lunch:

  • Six-ounce Chicken breast, baked or roasted.
  • Large garden salad with tomato & onion.
  • 1 cup of croutons, topped with 1 tablespoon oil & vinegar (or salad dressing).
  • Glass of water.

Approx macros: 425 calories, 44 grams protein, 37 grams carbs, 9 grams fat.

Snack:

  • 1 cup carrot slices.
  • 3 tablespoons of hummus.
  • Half a pita bread.
  • Glass of water or herbal tea.

Approx macros: 157 calories, 6 grams protein, 25 grams carbs, 5 grams fat.

Dinner:

  • 1 cup steamed broccoli.
  • 1 cup of brown rice.
  • 4-ounce halibut.
  • Small garden salad with 1 cup spinach leaves, tomato & onion.
  • 2 tablespoons of oil & vinegar or salad dressing.
  • 1 glass of white wine (regular or dealcoholized).
  • Glass of water with lemon or lime slice.

Approx macros: 646 calories, 42 grams protein, 77 carbs, 8 grams fat.

Snack:

  • 1 cup of blueberries.
  • 2 tablespoons of whipped cream.
  • Glass of water.

Approx macros: 100 calories, 1 gram protein, 22 grams carbs, 2 grams fat.

 

Day 2

The meal prep plan for day 2 will have approx. 2,150 calories. 

Breakfast:

  • 1 whole-wheat English muffin.
  • 2 tablespoons peanut butter.
  • 1 orange.
  • 1 large glass skimmed milk.
  • 1 cup of black coffee or herbal tea.

Approx macros: 521 calories with 27 grams protein, 69 grams carbs, and 18 grams fat.

Snack:

  • 2 oatmeal cookies with raisins.
  • Glass of water, tea, or black coffee.

Approx macros: 130 calories, 2 grams protein, 21 grams carbs, 1 gram fat.

Lunch:

  • 1 turkey sandwich.
  • 6-ounces of turkey breast.
  • 1 large tomato slice.
  • Green lettuce & mustard on 2 slices of whole wheat bread.
  • 1 cup low-sodium vegetable soup.
  • Glass of water

Approx macros: 437 calories, 59 grams protein, 37 grams carbs, 6 grams fat.

Snack:

  • 1 cup of grapes.
  • Glass of water or herbal tea.

Approx macros: 60 calories, 0.6 grams protein, 12 grams carbs, 0 grams fat.

Dinner:

  • 5-ounce sirloin steak.
  • 1 cup of mashed potato.
  • 1 cup of cooked spinach.
  • 1 cup of green beans.
  • Glass of beer (regular, lite or non-alcohol).
  • Glass of water with lemon or lime slice.

Approx macros: 671 calories, 44 grams protein, 63 grams carbs, 18 grams fat.

Snack:

  • 2 slices whole wheat bread. 
  • 2 tablespoons jam (any variety of fruit).
  • 1 cup skimmed milk.
  • Glass of water.

Approx macros: 337 calories, 14 grams protein, 66 grams carbs, 3 grams fat.

 

Day 3

The meal prep plan for day 2 will have approx. 2,260 calories.

Breakfast:

  • 1 medium bran muffin.
  • 1 serving of turkey breakfast sausage.
  • 1 orange.
  • 1 cup of skimmed milk.
  • 1 cup of black coffee or herbal tea.

Approx macros: 543 calories with 26 grams protein, 84 grams carbs, and 15 grams fat.

Snack:

  • 1 fresh pear.
  • 1 cup of flavored soy milk.
  • Glass of water, tea, or black coffee.

Approx macros: 171 calories, 6 grams protein, 34 grams carbs, 2 grams fat.

Lunch:

  • Low sodium chicken noodle soup with 6 saltine crackers.
  • 1 medium apple.
  • Glass of water.

Approx macros: 329 calories, 8 grams protein, 38 grams carbs, 17 grams fat.

Snack:

  • 1 apple.
  • 1 slice Swiss cheese.
  • Glass of water with lemon or lime slice.

Approx macros: 151 calories, 5 grams protein, 21 grams carbs, 6 grams fat.

Dinner:

  • 8-ounce serving of turkey breast.
  • 1 cup of baked beans.
  • 1 cup of cooked carrots.
  • 1 cup cooked kale.
  • Glass of wine.

Approx macros: 784 calories, 84 grams protein, 76 grams carbs, 3 grams fat.

Snack:

  • 1 cup of frozen yogurt.
  • 1 cup of fresh raspberries.

Approx macros: 285 calories, 7 grams protein, 52 grams carbs, 7 grams fat.

 

Day 4

The meal prep plan for day 2 will have approx. 2,230 calories.

Breakfast:

  • 1 cup whole wheat flakes.
  • 1 cup of skimmed milk, with 1 teaspoon of sugar.
  • 1 banana.
  • 1 slice of whole-grain toast, with 1 tablespoon peanut of butter.
  • 1 cup of black coffee or herbal tea.

Approx macros: 557 calories with 18 grams protein, 102 grams carbs, and 12 grams fat.

Snack:

  • 1 cup of grapes.
  • 1 tangerine.
  • Glass of water, tea, or black coffee. 

Approx macros: 106 calories, 1 gram protein, 27 grams carbs, 1 gram fat.

Lunch:

  • Tuna wrap with 1 wheat flour tortilla.
  • Half can be water-packed tuna (drained).
  • 1 tablespoon of mayonnaise, lettuce & sliced tomato.
  • 1 sliced avocado.
  • 1 cup skimmed milk.

Approx macros: 419 calories, 27 grams protein, 37 grams carbs, 19 grams fat.

Snack:

  • 1 cup cottage cheese.
  • 1 fresh pineapple slice.
  • 4 crackers.
  • Glass of water with lemon or lime slice.

Approx macros: 323 calories, 29 grams protein, 38 grams carbs, 5 grams fat.

Dinner:

  • 1 serving of lasagna.
  • Small garden salad, with tomatoes & onions.
  • 1 tablespoon of salad dressing.
  • 1 cup of skimmed milk.

Approx macros: 585 calories, 34 grams protein, 61 grams carbs, 23 grams fat.

Snack:

  • 1 apple.
  • 1 cup of skimmed milk.

Approx macros: 158 calories, 9 grams protein, 31 grams carbs, 1 gram fat.

 

Day 5

The meal prep plan for day 2 will have approx. 2,250 calories.

Breakfast:

  • 1piece of French toast, with 1 tablespoon of maple syrup.
  • 1 scrambled or poached egg.
  • 1 serving of turkey bacon.
  • 1 cup of orange juice.
  • 1 cup of black coffee or herbal tea.

Approx macros: 449 calories with 16 grams protein, 57 grams carbs, and 18 grams fat.

Snack:

  • 1 cup of sliced carrots.
  • 1 cup of cauliflower pieces.
  • 2 tablespoons of ranch dressing.
  • Glass of water, tea, or black coffee.

Approx macros: 223 calories, 4 grams protein, 18 grams carbs, 16 grams fat.

Lunch:

  • Veggie burger on a whole grain bun.
  • 1 cup of dry beans.
  • 1 cup of skimmed milk.

Approx macros: 542 calories, 38 grams protein, 85 grams carbs, 8 grams fat.

Snack:

  • 1 apple.
  • 1 pita, with 2 tablespoons of hummus.
  • Glass of water with lemon or lime slice.

Approx macros: 202 calories, 5 grams protein, 41 grams carbs, 4 grams fat.

Dinner:

  • 1 trout filet.
  • 1 cup of green beans.
  • 1 cup of brown rice.
  • 1 small garden salad, with 2 tablespoons of salad dressing.
  • 1 glass of beer.
  • Glass of water with lemon or lime slice.

Approx macros: 634 calories, 27 grams protein, 78 grams carbs, 13 grams fat.

Snack:

  • 1 cup of cottage cheese.
  • 1 fresh peach.

Approx macros: 201 calories, 29 grams protein, 16 grams carbs, 2 grams fat.

 

Day 6

The meal prep plan for day 2 will have approx. 2,200 calories.

Breakfast:

  • 1 cup of corn flakes, with 2 teaspoons of sugar.
  • 1 cup of skimmed milk.
  • 1 banana.
  • 1 hard-boiled egg.
  • 1 cup of black coffee or herbal tea.

Approx macros: 401 calories with 18 grams protein, 72 grams carbs, and 6 grams fat.

Snack:

  • 1 cup of plain yogurt, with 1 tablespoon honey.
  • Half a cup of blueberries.
  • 1 tablespoon of almonds.
  • Glass of water, tea, or black coffee.

Approx macros: 302 calories, 15 grams protein, 46 grams carbs, 8 grams fat.

Lunch:

  • 1 cup of whole wheat pasta, with half a cup of red pasta sauce.
  • Medium garden salad, with tomatoes & onions.
  • 2 tablespoons of salad dressing.
  • Glass of water

Approx macros: 413 calories, 11 grams protein, 67 grams carbs, 12 grams fat.

Snack:

  • 1 and a half cup cottage cheese.
  • 1 fresh peach.
  • Glass of water.

Approx macros: 303 calories, 43 grams protein, 23 grams carbs, 4 grams fat.

Dinner:

  • 4 and a half ounce serving of pork loin.
  • Small garden salad, with tomatoes & onions. 
  • 2 tablespoons of oil & vinegar (or salad dressing).
  • 1 small baked sweet potato.
  • 1 cup of asparagus
  • Glass of wine (regular or dealcoholized).
  • Glass of water with lemon or lime slice.

Approx macros: 500 calories, 46 grams protein, 35 grams carbs, 10 grams fat.

Snack:

  • 5 crackers.
  • 1 cup of skimmed milk.
  • 1 cup of strawberries.

Approx macros: 279 calories, 10 grams protein, 50 grams carbs, 3 grams fat.

 

Day 7

The meal prep plan for day 2 will have approx. 2,200 calories.

Breakfast:

  • 1 cup of cooked oatmeal, with half a cup of blueberries.
  • Half a cup of skimmed milk.
  • 1 tablespoon of almonds.
  • 2 slices of turkey bacon.
  • 1 cup of skimmed milk to drink.
  • 1 cup of black coffee or herbal tea.

Approx macros: 442 calories with 26 grams protein, 59 grams carbs, and 14 grams fat.

Snack:

  • 1 cup of plain yogurt, with 1 tablespoon of honey.
  • Half a cup of strawberries. 
  • 2 tablespoons of almonds.
  • Glass of water, tea, or black coffee.

Approx macros: 343 calories, 17 grams protein, 41 grams carbs, 13 grams fat.

Lunch:

  • 6-ounce baked chicken breast.
  • Large garden salad, with tomatoes & onions.
  • 2 tablespoons of salad dressing.
  • 1 baked sweet potato.
  • 1 whole-wheat dinner roll.
  • Glass of water.

Approx macros: 498 calories, 47 grams protein, 63 grams carbs, 6 grams fat.

Snack:

  • 1 cup of raw broccoli florets.
  • 1 cup of raw sliced carrots.
  • 2 tablespoons of veggie dip or salad dressing.
  • 1 fresh peach.
  • Glass of water.

Approx macros: 112 calories, 3 grams protein, 25 grams carbs, 1 gram fat.

Dinner:

  • 3-ounce serving of baked or grilled salmon.
  • Half a cup of black beans.
  • 1 cup of Swiss chard.
  • 1 cup of brown rice.
  • 1 whole wheat dinner roll with a little butter.
  • Glass of water with lemon or lime slice.

Approx macros: 671 calories, 38 grams protein, 91 grams carbs, 19 grams fat.

Snack:

  • 1 Orange

Approx macros: 62 calories, 1 gram protein, 15 grams carbs, 0 grams fat.

Planning healthy meals can sometimes seem time-consuming and stressful, but it doesn’t have to be. As sometimes planning just takes a little practice. The meal prepping schedule above should give you a good head-start. 

However, if you’re still struggling to meal prep during your hectic week, that’s what we’re here for. We can take care of your delicious dishes for you, be delivering your meals and snacks straight to your door – check out our meal plans here.