Meal Prep Builder

How to use this list

Pick 2 proteins, 2 carbs, and 3–4 veggies each week to prep in bulk.

Tips:

Rotate flavorings (BBQ, teriyaki, Mediterranean, Mexican)

Keep snacks & fruits pre-portioned for quick grab-and-go.

Proteins

• Chicken breast or thighs (grilled, baked, shredded)

• Ground turkey or lean beef

• Salmon fillets or white fish

• Shrimp (quick sauté)

• Eggs (hard-boiled, scrambled, frittata)

• Tofu or tempeh (marinated, roasted)

• Canned tuna or salmon (backup protein)

Carbs & Grains

• Rice (white, brown, or jasmine)

• Quinoa

• Sweet potatoes (roasted or mashed)

• Regular potatoes (baked or diced roasted)

• Oats (overnight oats or cooked)

• Whole-grain wraps or pitas

• Pasta (whole wheat, chickpea, or regular)

Vegetables

• Broccoli

• Bell peppers

• Zucchini

• Carrots

• Green beans

• Spinach or kale (for quick sauté or salad base)

• Cabbage or Brussels sprouts

• Onions & mushrooms (great for flavor base)

Healthy Fats

• Avocado

• Olive oil or avocado oil

• Nut butters (peanut, almond)

• Nuts & seeds (chia, flax, sunflower, pumpkin)

• Hummus

Fruits

• Apples

• Bananas

• Berries (blueberries, strawberries, raspberries)

• Oranges or mandarins

• Grapes

• Pineapple or mango (pre-cut for quick grab)

Snacks

• Greek yogurt (individual cups or tubs)

• Cottage cheese

• String cheese or Babybel

• Protein bars or shakes

• Rice cakes

• Hard-boiled eggs

• Dark chocolate squares