Meal Prep · Weekly plan

Freezer-Friendly Week

Cook once, freeze half, and pull meals out later. Cook on Sunday, eat well Monday to Friday.

The week at a glance

	☀ Breakfast	🥡 Lunch	🍲 Dinner
Mon	Egg Muffins (3 Ways)	Gochujang Turkey Meatballs	Healthy Turkey Chili
Tue	Banana Nut Muffins (Almond Flour)	Stuffed Peppers	Turkey Meatballs in Marinara
Wed	Egg Muffins (3 Ways)	Gochujang Turkey Meatballs	Healthy Turkey Chili
Thu	Banana Nut Muffins (Almond Flour)	Stuffed Peppers	Turkey Meatballs in Marinara
Fri	Egg Muffins (3 Ways)	Gochujang Turkey Meatballs	Healthy Turkey Chili

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

Heat the oven to 350°F. Bake the egg muffins, then the banana muffins.
Start the marinara sauce and the turkey chili on the stove.
Roll both batches of meatballs. Brown the Italian ones and add them to the sauce; bake the gochujang ones.
Raise the oven to 400°F for the gochujang glaze, then drop back to 350°F for the stuffed peppers.
Cool everything fully. Keep 2 to 3 days of meals in the fridge and freeze the rest flat in labeled bags.

Grocery list

Everything for all 6 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

kosher salt and freshly ground black pepper (to taste) (Egg Muffins (3 Ways))
4 cups broccoli florets (Egg Muffins (3 Ways))
¼ cup chives (finely sliced) (Egg Muffins (3 Ways))
1 shallot (finely diced) (Egg Muffins (3 Ways))
3 cup (packed) kale leaves (roughly chopped) (Egg Muffins (3 Ways))
24 grape tomatoes (halved) (Egg Muffins (3 Ways))
1 cup (packed) baby spinach (Egg Muffins (3 Ways))
1 green onion (thinly sliced) (Egg Muffins (3 Ways))
2-3 ripe bananas (approx 1 1/4 cups mashed) (Banana Nut Muffins (Almond Flour))
1 small clove garlic (minced) (Gochujang Turkey Meatballs)
1 teaspoon fresh minced ginger (Gochujang Turkey Meatballs)
2 garlic cloves (finely minced) (Gochujang Turkey Meatballs)
1 teaspoon fresh minced ginger (Gochujang Turkey Meatballs)
2 scallions (chopped, white and green part separated) (Gochujang Turkey Meatballs)
scallion greens (Gochujang Turkey Meatballs)
6 bell peppers (cut in half lengthwise and seeds removed) (Stuffed Peppers)
3 garlic cloves (minced) (Stuffed Peppers)
½ yellow onion (diced) (Stuffed Peppers)
1 (15-ounce can) fire-roasted diced tomatoes (Stuffed Peppers)
2 cups baby spinach (roughly chopped) (Stuffed Peppers)
kosher salt and ground black pepper (to taste) (Stuffed Peppers)
chopped parsley (for garnishing) (Stuffed Peppers)
1 yellow onion (diced) (Healthy Turkey Chili)
1 red bell pepper (diced) (Healthy Turkey Chili)
1 jalapeno pepper (de-seeded and diced) (Healthy Turkey Chili)
3 garlic cloves (minced) (Healthy Turkey Chili)
2 tablespoons tomato paste (Healthy Turkey Chili)
1 (28-ounce can) fire-roasted diced tomatoes (Healthy Turkey Chili)
1/4 cup fresh parsley (finely chopped) (Turkey Meatballs in Marinara)
1 large clove garlic (grated or minced) (Turkey Meatballs in Marinara)
1 teaspoon kosher salt (and fresh black pepper, to taste) (Turkey Meatballs in Marinara)
4 cloves garlic (smashed) (Turkey Meatballs in Marinara)
2 28 oz cans crushed tomatoes (I swear by Tuttorosso) (Turkey Meatballs in Marinara)
1/2 small onion (cut in half but don't chop) (Turkey Meatballs in Marinara)
1/4 cup chopped basil (fresh ) (Turkey Meatballs in Marinara)
kosher salt (and fresh black pepper, to taste) (Turkey Meatballs in Marinara)

Meat & seafood

3 slices bacon (Egg Muffins (3 Ways))
½ pound Italian sausage (Egg Muffins (3 Ways))
1 pounds 93% lean ground turkey (Gochujang Turkey Meatballs)
1 pound ground beef (Stuffed Peppers)
1 ½ pounds ground turkey (Healthy Turkey Chili)
1.3 pound package ground turkey (93% lean) (Turkey Meatballs in Marinara)

Eggs & dairy

12 large eggs (Egg Muffins (3 Ways))
1 cup grated cheddar cheese (Egg Muffins (3 Ways))
1 cup grated parmesan (Egg Muffins (3 Ways))
6 ounces goat cheese (Egg Muffins (3 Ways))
2 large eggs (Banana Nut Muffins (Almond Flour))
1/4 cup butter or coconut oil (melted) (Banana Nut Muffins (Almond Flour))
1 large egg (Gochujang Turkey Meatballs)
½ cup Monterey Jack or cheddar cheese (Stuffed Peppers)
1/4 cup Pecorino Romano cheese (Turkey Meatballs in Marinara)
1 egg (Turkey Meatballs in Marinara)

Cans, grains & pantry

2 cups almond flour (Banana Nut Muffins (Almond Flour))
1/2 cup tapioca flour (Banana Nut Muffins (Almond Flour))
1 tsp baking soda (Banana Nut Muffins (Almond Flour))
1 tsp cinnamon (Banana Nut Muffins (Almond Flour))
1/4 tsp salt (Banana Nut Muffins (Almond Flour))
1/4 cup honey (Banana Nut Muffins (Almond Flour))
1 tsp vanilla extract (Banana Nut Muffins (Almond Flour))
1/2 cup chopped pecans or walnuts (with extra for topping) (Banana Nut Muffins (Almond Flour))
1 tablespoon gochujang (check labels for gluten-free) (Gochujang Turkey Meatballs)
1 teaspoon unseasoned rice vinegar (Gochujang Turkey Meatballs)
1 tablespoon reduced sodium soy sauce (use gluten-free soy sauce for GF) (Gochujang Turkey Meatballs)
1 tablespoon brown sugar (Gochujang Turkey Meatballs)
1 teaspoon toasted sesame oil (Gochujang Turkey Meatballs)
2 tbsp reduced sodium soy sauce (use gluten-free soy sauce for GF) (Gochujang Turkey Meatballs)
1/4 cup panko bread crumbs (use gluten-free panko for GF) (Gochujang Turkey Meatballs)
2 teaspoons toasted sesame seeds (Gochujang Turkey Meatballs)
3 tablespoon extra-virgin olive oil (Stuffed Peppers)
1 ½ cups cooked rice (Stuffed Peppers)
½ tablespoon Italian seasoning (Stuffed Peppers)
2 tablespoons olive oil (Healthy Turkey Chili)
2 tablespoon chili powder (Healthy Turkey Chili)
1 tablespoon ground cumin (Healthy Turkey Chili)
2 teaspoon paprika (or smoked paprika) (Healthy Turkey Chili)
1 teaspoon dried oregano (Healthy Turkey Chili)
1 teaspoon kosher salt (Healthy Turkey Chili)
2 (15-ounce cans) red kidney beans (drained and rinsed) (Healthy Turkey Chili)
2 cups chicken broth (Healthy Turkey Chili)
1/4 cup seasoned breadcrumbs (or gluten-free crumbs) (Turkey Meatballs in Marinara)
2 teaspoons olive oil (extra virgin) (Turkey Meatballs in Marinara)
1 bay leaf (Turkey Meatballs in Marinara)
1 teaspoon dried oregano (Turkey Meatballs in Marinara)