Meal Prep · Weekly plan
Healthy Week
Lots of veggies, beans, and lean protein. 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 the lentil soup first since it simmers the longest (about 45 minutes).
- While it simmers, heat the oven to 425°F and get the fajitas on a sheet pan (20 minutes).
- When the fajitas come out, drop the oven to 400°F and roast the veggies for the quinoa bowls. Cook the quinoa on the stove if you don't have it ready.
- While things roast, make the chickpea salad and stir up 5 jars of overnight oats.
- Let everything cool, then portion into containers. Keep the arugula and tortillas separate.
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
- 2 tablespoons fresh lemon juice (Mediterranean Chickpea Salad)
- 1 garlic clove (grated) (Mediterranean Chickpea Salad)
- Freshly ground black pepper (Mediterranean Chickpea Salad)
- 2 cups mixed yellow and red grape tomatoes (halved) (Mediterranean Chickpea Salad)
- ½ English cucumber (diced) (Mediterranean Chickpea Salad)
- ½ cup Pickled Red Onions (Mediterranean Chickpea Salad)
- ½ cup chopped fresh parsley (Mediterranean Chickpea Salad)
- ¼ cup chopped fresh dill (Mediterranean Chickpea Salad)
- ¼ cup chopped fresh mint (plus whole mint leaves for garnish) (Mediterranean Chickpea Salad)
- ½ teaspoon garlic powder (Roasted Vegetable Quinoa Bowls)
- 1 teaspoon onion powder (Roasted Vegetable Quinoa Bowls)
- 1 cup cherry tomatoes (Roasted Vegetable Quinoa Bowls)
- 1 cup shiitake mushroom caps (4 oz package, halved if large) (Roasted Vegetable Quinoa Bowls)
- 2 cups sweet potatoes (chopped ¼ inch thick) (Roasted Vegetable Quinoa Bowls)
- 2 cups broccoli florets (cut small) (Roasted Vegetable Quinoa Bowls)
- 2 small shallots (1 ½ sliced, ½ finely chopped) (Roasted Vegetable Quinoa Bowls)
- 2 lemons (1 zested and both juice, divided) (Roasted Vegetable Quinoa Bowls)
- 2 cups baby arugula (Roasted Vegetable Quinoa Bowls)
- 3 bell peppers (sliced into thin strips (any color works!)) (Sheet Pan Chicken Fajitas)
- 1 medium yellow onion (thinly sliced) (Sheet Pan Chicken Fajitas)
- 1 teaspoon garlic powder (Sheet Pan Chicken Fajitas)
- ¼ teaspoon ground black pepper (Sheet Pan Chicken Fajitas)
- 1 medium yellow onion (chopped) (Lentil Soup)
- 4 medium carrots (chopped (2 cups)) (Lentil Soup)
- 2 celery stalks (chopped) (Lentil Soup)
- 6 small or 3 large kale leaves (stems finely diced, leaves chopped (8 cups)) (Lentil Soup)
- Freshly ground black pepper (Lentil Soup)
- 4 garlic cloves (grated) (Lentil Soup)
- 1 (14-ounce) can fire-roasted diced tomatoes (Lentil Soup)
- 12 fresh thyme sprigs (bundled) (Lentil Soup)
- ½ cup chopped fresh parsley (for garnish) (Lentil Soup)
- Red pepper flakes (Lentil Soup)
Meat & seafood
- 1 ½ pounds boneless skinless chicken breasts (sliced into thin strips against the grain) (Sheet Pan Chicken Fajitas)
Eggs & dairy
- ¼ cup whole milk Greek yogurt (optional) (Overnight Oats)
- ⅔ cup unsweetened almond milk (Overnight Oats)
- Grated Parmesan cheese (for serving, optional) (Lentil Soup)
Cans, grains & pantry
- ½ cup whole rolled oats (Overnight Oats)
- 1 tablespoon chia seeds (Overnight Oats)
- ½ teaspoon maple syrup, plus more for serving (Overnight Oats)
- Pinch sea salt (Overnight Oats)
- 2 tablespoons extra-virgin olive oil (Mediterranean Chickpea Salad)
- 1 teaspoon Dijon mustard (Mediterranean Chickpea Salad)
- 1 teaspoon sea salt (Mediterranean Chickpea Salad)
- 3 cups cooked chickpeas (drained and rinsed) (Mediterranean Chickpea Salad)
- ½ cup kalamata olives (pitted and halved) (Mediterranean Chickpea Salad)
- 1 tablespoon nutritional yeast (Roasted Vegetable Quinoa Bowls)
- ½ teaspoon smoked paprika (Roasted Vegetable Quinoa Bowls)
- 1 ½ teaspoons kosher salt (divided) (Roasted Vegetable Quinoa Bowls)
- 1 ¼ cups cooked quinoa (Roasted Vegetable Quinoa Bowls)
- 3 teaspoons red wine vinegar (Roasted Vegetable Quinoa Bowls)
- ¾ cup shelled edamame (Roasted Vegetable Quinoa Bowls)
- 1 tablespoon extra virgin olive oil (Roasted Vegetable Quinoa Bowls)
- 2 tablespoons extra virgin olive oil (Sheet Pan Chicken Fajitas)
- ½ tablespoon chili powder (Sheet Pan Chicken Fajitas)
- ½ tablespoon ground cumin (Sheet Pan Chicken Fajitas)
- ½ teaspoon paprika (Sheet Pan Chicken Fajitas)
- ½ teaspoon dried oregano (Sheet Pan Chicken Fajitas)
- ½ teaspoon kosher salt (Sheet Pan Chicken Fajitas)
- 2 tablespoons extra-virgin olive oil (Lentil Soup)
- Heaping ½ teaspoon ground cumin (Lentil Soup)
- 1½ teaspoons sea salt (Lentil Soup)
- ¾ cup dry green lentils (rinsed) (Lentil Soup)
- 2 tablespoons white wine vinegar (Lentil Soup)
- 6 cups vegetable broth (Lentil Soup)
Recipes in this plan
Breakfast
Overnight Oats
A no-cook jar breakfast. Make five at once and top them in the morning.
From Love and Lemons
Lunch
Mediterranean Chickpea Salad
A no-cook chickpea salad with cucumber, tomatoes, olives, and lots of herbs.
From Love and Lemons
Lunch
Roasted Vegetable Quinoa Bowls
A plant-based bowl with roasted sweet potato, broccoli, and mushrooms over lemony quinoa and edamame.
From Skinnytaste
Dinner
Sheet Pan Chicken Fajitas
Spiced chicken strips, peppers, and onions roasted on one pan in 20 minutes.
From Downshiftology
Dinner
Lentil Soup
A cozy vegetable lentil soup with kale, tomatoes, and thyme.
From Love and Lemons