Meal Prep · Weekly plan
30-Minute Week
Every recipe is ready in about 30 minutes or less. Cook on Sunday, eat well Monday to Friday.
The week at a glance
Most recipes make 4 to 6 servings. If you're cooking for more people, double the lunch and dinner recipes. Anything past 4 days is best frozen on Sunday and thawed the night before.
Sunday prep, step by step
- Start a big pot of rice (you need it for three recipes) and the taco soup.
- Mix 5 jars of chia pudding and put them in the fridge.
- While the soup simmers, cook the egg roll bowl filling in a big skillet.
- Wipe the skillet and cook the buffalo chicken; warm the beans in a small pot.
- Last, make the beef and broccoli stir fry. Portion everything with rice.
Grocery list
Everything for all 5 recipes, sorted by store section. Check your pantry first; salt, pepper, oil, and spices you already have can be skipped. Toppings are up to you.
Produce
- 3 medium scallion (sliced, dark green parts separated for garnish) (Chicken Egg Roll Bowl)
- 2 cloves garlic (minced) (Chicken Egg Roll Bowl)
- ½ teaspoon fresh ground ginger or ginger paste (Chicken Egg Roll Bowl)
- 3 cups slaw mix with cabbage (carrots and/or broccoli slaw, or your favorite slaw mix) (Chicken Egg Roll Bowl)
- 2 cups baby bok choy (chopped, from 2) (Chicken Egg Roll Bowl)
- 1/2 cup diced red onion (Buffalo Chicken Rice Bowls)
- 1/4 cup chopped scallions (Buffalo Chicken Rice Bowls)
- 4 cloves garlic (minced) (Ground Beef & Broccoli Stir Fry)
- 1 1-inch piece fresh ginger (peeled and grated) (Ground Beef & Broccoli Stir Fry)
- ½ medium yellow onion (chopped) (Ground Beef & Broccoli Stir Fry)
- 1 large head broccoli (cut into florets and blanched*) (Ground Beef & Broccoli Stir Fry)
- 3 medium scallions (sliced on the bias) (Ground Beef & Broccoli Stir Fry)
- ½ large onion (diced) (Taco Soup)
- 1 green bell pepper (diced) (Taco Soup)
- 1 tablespoon tomato paste (Taco Soup)
- 1 (15-ounce) can canned diced tomatoes (Taco Soup)
- avocado (Taco Soup)
- jalapeno peppers (Taco Soup)
- cilantro (Taco Soup)
Meat & seafood
- 1 lb 93% ground chicken (Chicken Egg Roll Bowl)
- 3 8 ounce boneless skinless chicken breasts (diced into 1/2 inch cubes) (Buffalo Chicken Rice Bowls)
- 1 pound ground beef (93% lean ) (Ground Beef & Broccoli Stir Fry)
- 1 pound ground beef (Taco Soup)
Eggs & dairy
- ½ cup milk (any kind) (Meal Prep Chia Pudding)
- 1/2 cup part-skim cheddar cheese (or dairy-free cheddar) (Buffalo Chicken Rice Bowls)
- cotija cheese (or other cheese) (Taco Soup)
- sour cream (Taco Soup)
Cans, grains & pantry
- 2 tablespoons chia seeds (Meal Prep Chia Pudding)
- 1 teaspoon maple syrup or other sweetener (optional) (Meal Prep Chia Pudding)
- ½ teaspoon vanilla extract (optional) (Meal Prep Chia Pudding)
- 3 tablespoons less sodium soy sauce (or gluten-free soy sauce, divided) (Chicken Egg Roll Bowl)
- ½ tablespoon Chinese rice wine ((mirin) or dry sherry) (Chicken Egg Roll Bowl)
- ½ tablespoons sesame oil (Chicken Egg Roll Bowl)
- 2 cups cooked white rice (for serving) (Chicken Egg Roll Bowl)
- 1 teaspoon olive or canola oil (Buffalo Chicken Rice Bowls)
- 1/2 tsp paprika (Buffalo Chicken Rice Bowls)
- 1/2 tsp cumin (Buffalo Chicken Rice Bowls)
- 1/4 teaspoon kosher salt (Buffalo Chicken Rice Bowls)
- 1 cup canned low sodium black beans (rinsed and drained) (Buffalo Chicken Rice Bowls)
- 1/2 cup buffalo sauce (Franks) (Buffalo Chicken Rice Bowls)
- 3 cups cooked brown rice (Buffalo Chicken Rice Bowls)
- ½ cup reduced sodium soy sauce (or gluten-free tamari) (Ground Beef & Broccoli Stir Fry)
- 1 tablespoon honey (Ground Beef & Broccoli Stir Fry)
- 1 tablespoon cornstarch (Ground Beef & Broccoli Stir Fry)
- ½ tablespoon sesame oil (Ground Beef & Broccoli Stir Fry)
- 1 tablespoon toasted sesame seeds (Ground Beef & Broccoli Stir Fry)
- cooked rice (or cauliflower rice, for serving (optional)) (Ground Beef & Broccoli Stir Fry)
- 1 recipe taco seasoning (Taco Soup)
- 1 (15-ounce) can black beans (drained and rinsed) (Taco Soup)
- 1 (15-ounce) can kidney beans (drained and rinsed) (Taco Soup)
- 1 (15-ounce) can canned sweet corn (drained and rinsed) (Taco Soup)
- 1 (4-ounce) can canned diced green chilies (Taco Soup)
- 3 cups water (Taco Soup)
Recipes in this plan
Breakfast
Meal Prep Chia Pudding
Chia seeds and milk set into a creamy pudding. Top with any fruit.
From Downshiftology
Lunch
Chicken Egg Roll Bowl
Everything you love inside an egg roll, cooked in one skillet and served over rice.
From Skinnytaste
Lunch
Buffalo Chicken Rice Bowls
Spicy buffalo chicken with black beans, brown rice, and cheddar.
From Skinnytaste
Dinner
Ground Beef & Broccoli Stir Fry
A quick take on beef and broccoli with ground beef and a garlicky soy-ginger sauce.
From Skinnytaste
Dinner
Taco Soup
A one-pot soup with ground beef, beans, corn, and green chilies. Mostly pantry cans.
From Downshiftology