"One of my New Year’s resolutions for 2020 was to improve my meal planning game. I’ve dabbled in meal planning and prepping in the past. Whenever I do commit to it, I wonder why I don’t do it more often. I may not perfectly map out every meal of every week, but even a little meal planning here and there makes a huge difference. When my plan all comes together, it makes the entire week flow more smoothly.
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By meal planning and meal prepping, I’ve found that I eat more nutritious and well-rounded meals, and overall, I spend less time cooking, I save money, and finally, I don’t waste unused groceries. I definitely have been that person who buys a huge bag of lettuce with high hopes, only to throw it out barely touched one week later.
Here, I’m going to share my meal plan, Monday through Friday. Everything (except one item!) is from Trader Joe’s and nearly every item is part of more than one meal. Cook times are relatively short and kitchen skill level is on the low side. Meal planning doesn’t need to be complicated, sometimes simple meals with minimal prep is best as it’s easier to stick to.
Read on for the overall menu, what prep was done each day, and a full list of groceries. Create your own portions based on how many people will be partaking in these meals each day.
Sunday Meal Prep Work
My main goal on Sunday is to prepare meals through Wednesday. Knowing the first half of the week is set gets you started on the right foot come Monday morning. Then mid-week, there are simple meals to take me through the rest of the week.
Source: Cookie + Kate
On Sunday, I make Cookie + Kate’s Blueberry Oat Bake, which serves as breakfast Monday through Wednesday.
I’ll also take two packages of chicken breasts and make Instant Pot Shredded Chicken. Once the chicken is ready, I split it into two portions: one is kept plain and the other is made into Fit Foodie Find’s Healthy Buffalo Chicken. The buffalo chicken will become the focal point of lunch, Monday through Wednesday. I fill containers with kale, arugula chopped tomatoes, celery and the buffalo chicken. And lastly, I will make a large portion of brown rice, which will be used in future dinners.
The rest of the cooking will happen mid-week.
Monday
- Breakfast: Slice of Blueberry Oat Bake with a spoonful of Greek yogurt on top
- Lunch: Buffalo chicken salad
- Dinner: Chicken, rice, and vegetable bowls
Prep Required: Breakfast and lunch are set. For dinner, cook the Organic Green Vegetable Foursome and plate with a portion of the plain pulled chicken, and a serving of rice.
Tuesday
- Breakfast: Slice of Blueberry Oat Bake with a spoonful of Greek yogurt on top
- Lunch: Buffalo chicken salad
- Dinner: Pulled chicken tacos
Prep Required: Breakfast and lunch are set. For dinner, compile tacos: fill tortillas with portion of plain pulled chicken, guacamole, arugula, Pepita Salsa, rice, and a dollop of Greek yogurt.
Source: Fit Foodie Finds
Wednesday
- Breakfast: Slice of Blueberry Oat Bake with a spoonful of Greek yogurt on top
- Lunch: Buffalo Chicken salad. If you’re getting sick of pulled chicken, know this is the last of it! To spice it up, bring a tortilla and turn this salad into a buffalo chicken wrap.
- Dinner: Organic Brown Rice & Quinoa Fusilli Pasta and turkey meatballs with Vegan Kale, Cashew & Basil Pesto
Prep Required: Breakfast and lunch are set. For dinner, cook the pasta, heat up the meatballs, and toss with Vegan Kale, Cashew & Basil Pesto. Dinner is quick to prepare. While this is cooking, make Kristine’s Kitchen’s Instant Pot Hard Boiled Eggs, these will be part of breakfast for Thursday and Friday. Take leftovers from pasta dinner and place in a container for Thursday’s lunch.
Thursday
- Breakfast: 2 hard-boiled eggs, Pepita Salsa, guacamole
- Lunch: Leftovers of pasta and turkey meatballs
- Dinner: Beef burgers with roasted french fries
Prep Required: Breakfast prep simply requires peeling the hard-boiled eggs and adding salsa and guacamole. Lunch is set. For dinner, grill beef burgers. Season frozen fries with sea salt and pepper and bake in the oven according to package directions. If you have some left, top burger with Vegan Kale, Cashew & Basil Pesto. Make an extra burger for Friday’s lunch. Prepare lunch by placing burger, kale, arugula and chopped tomatoes in a container and top with a drizzle of olive oil.
Friday
- Breakfast: 2 hard-boiled eggs, Pepita Salsa, guacamole
- Lunch: Burger salad
- Dinner: Cauliflower Cheese Pizza with greens
Prep Required: Breakfast prep is the same as yesterday and lunch is set. For dinner, add fresh chopped tomatoes to the top of the Cauliflower Cheese Pizza and bake according to the box directions. Once out of the oven, top with a handful of arugula and a drizzle of olive oil. And if there is still some left, add Vegan Kale, Cashew & Basil Pesto to the top of your pizza.
Source: Kristine’s Kitchen
My Trader Joe’s Shopping List:
- Rolled Oats
- Eggs
- Pecans
- All Natural Boneless Skinless Chicken Breasts
- Brown Jasmine Rice
- Grass-Fed Angus Beef Burgers
- Organic Brown Rice & Quinoa Fusilli Pasta
- Organic Green Vegetable Foursome
- Handsome-Cut Potato Fries
- Fully Cooked, Flame-Broiled Turkey Meatballs
- Corn and Wheat Tortillas
- Pepita Salsa
- Avocado’s Number One Guacamole to Go
- Cauliflower Cheese Pizza
- Frozen Organic Wild Blueberries
- 0% Nonfat Plain Greek Yogurt
- Vegan Kale, Cashew & Basil Pesto
- Organic Tuscan Kale
- Baby Wild Arugula
- Tomatoes (whichever ones look the freshest)
- Celery
- Almond Milk
Spices/Pantry Staples:
- Cinnamon
- Baking powder
- Sea salt
- Pepper
- Nutmeg
- Honey
- Coconut oil
- Olive oil
- Vanilla extract
- Maple syrup
- Frank’s Red Hot Original (the only item not available at Trader Joe’s!)
Read More: 9 One-Pan Recipes From Trader Joe’s