Meal prepping can seem overwhelming when you’re starting a new diet — but it’s one of the fastest ways to save money, eat healthier, and stay on track. This simple 7-day plan gives you everything you need: a basic schedule, grocery staples, and essential tools.
🗓️ 7-Day Prep Overview
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Mon | Greek yogurt + berries | Chicken grain bowl | Sheet pan veggies + salmon |
| Tue | Overnight oats | Turkey wrap + fruit | Lentil soup |
| Wed | Smoothie | Chickpea salad | Stir-fried veggies + rice |
| Thu | Greek yogurt + banana | Chicken grain bowl | Pasta w/ spinach |
| Fri | Overnight oats | Tuna salad | Veggie fajitas |
| Sat | Smoothie | Turkey wrap | Lentil curry |
| Sun | Eggs + toast | Chickpea salad | Meal prep for week ahead |
Batch Cook Tips: Make all grains (rice, quinoa) and proteins (chicken, lentils, eggs) on Sunday. Chop veggies and portion snacks ahead.
🛒 Shopping List
- Whole grains: brown rice, quinoa, oats
- Proteins: chicken breast, eggs, canned tuna, lentils
- Veggies: bell peppers, spinach, carrots, broccoli
- Fruits: bananas, apples, berries (fresh or frozen)
- Extras: olive oil, hummus, Greek yogurt, wraps
🧰 Tools for Meal Prep Success
Portion Control Containers
- Color-coded for easy serving sizes
- Perfect for calorie tracking
Knife + Cutting Board
- Speeds up chopping fruits and vegetables
- Essential for batch prep
Insulated Lunch Bag
- Keeps food cold or hot for hours
- Great for work, school, or travel
💡 Pro Tips
- Set aside 2–3 hours each week just for prep
- Use theme nights to keep meals fun (Taco Tuesday, Stir-Fry Friday)
- Make 1–2 extra portions each time to freeze for emergencies
- Keep your fridge organized and labeled
🏁 Final Thoughts
Your first week of meal prep doesn’t have to be complicated — just planned. Follow this 7-day template and you’ll have healthy, budget-friendly meals ready to grab all week long.