Weekly Meal Prep Plans

5-day plan hitting 140g protein daily using eggs, chicken thighs, ground turkey, and lentils. Total weekly cost under $40. Sunday prep time: 50 minutes.

The perfect first week meal prep plan for complete beginners — a simple 5-day system with a shopping list, Sunday cook schedule, and every meal planned from Monday to Friday.

Level up to week two of beginner meal prep — add breakfast prep and more ingredient variety while keeping the same simple Sunday system. Overnight oats + 5 lunches + snacks.

The most time-efficient beginner meal prep plan — 5 complete lunches prepped in exactly 60 minutes using parallel cooking and the fewest possible ingredients.

A complete 5-day meal prep plan designed specifically for tight budgets — under $25 for the full week of lunches using the most affordable proteins and smart shopping strategies.

A beginner-friendly family meal prep plan feeding 4 people for a full week of lunches for under $60 — simple components everyone will eat, minimal Sunday prep time.

Complete week of lunches and dinners for a family of 4 — kid-friendly, nutritionally complete, under $90.

Feed yourself for a complete work week on $35 or less — lentils, eggs, chicken thighs, and oats doing all the work.

100g+ protein daily from plant sources — tempeh, tofu, lentils, eggs, and Greek yogurt across 5 days.

7-day high protein meal prep plan for fat loss — 140g+ protein, 1,800 calories, full macro tracking.

The perfect first meal prep week — simple ingredients, one protein, one grain, and 20 ready meals.