Weekend Meal Prep Plan – The Actual Meals Dietitians

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This free Weekend Meal Prep Plan consists of tasty recipes, done-for-you grocery listing, step-by-step prep guidelines, meal plan instance, AND a template to your future meal prep planning! 

A step-by-step downloadable information to point out you precisely methods to meal prep in a well timed and environment friendly method.

All too typically we hear that what’s stopping you from meal prepping is that it’s intimidating, it takes an excessive amount of time, you don’t know the place to begin, and so forth. That is precisely why we determined to show the concept of this meal prep plan right into a actuality. 

We wish to provide help to change into a grasp of meal prep. It’s one thing we’ve personally been doing for a number of years, with no plans of stopping. We wish to encourage you to provide weekend meal prep a strive, that will help you fill your fridge with wholesome and ready meals as you enter one other busy week. Meal prepping is a key apply in our lives that helps us to eat wholesome and healthful meals all week lengthy. Our purpose is that will help you really feel much less overwhelmed with the idea of meal prep and as an alternative really feel excited to seek out your individual meal-prepping groove. 

On this plan, we stroll you each step of the best way by means of the meal prep course of and offer you recipes, a grocery listing, and clear course as to methods to full it. On the finish of this information, we provide you with ideas and templates on planning so you’ll be able to full your entire future meal preps with grace and confidence. 

We hope you get pleasure from this book and discover it to be a useful useful resource as you full your 1st, fifth, or a hundredth meal prep!

Please share this publish with anybody who may discover it useful! The extra it’s shared, the extra free assets like this we will create for you!

Weekend meal prepping… your reply to maintaining a healthy diet and scrumptious meals all week lengthy.

It’s possible you’ll be questioning why you’d wish to designate a few hours on the weekend (or no matter day you select) to meal prep, so listed here are a number of the explanation why the time you spend on meal prepping is time nicely spent. 


  • You’ll have a fridge stuffed with ready-to-eat meals for the week forward. Meals that can nourish your physique (and your loved ones’s our bodies), gas your exercises, and make the wholesome selection the straightforward selection all week lengthy.
  • You’ll save time throughout the week. Whereas this meal prep received’t final you the complete week and also you’ll seemingly have so as to add some extra meals, it will provide you with an amazing begin. This can open up time in your evenings for actions like going for a stroll, studying a guide, spending time with household, tidying up the home, or no matter it’s that you just love (or want) to do.
  • You’ll cut back meals waste since you’ll be extra conscious of what you might have readily available and what you want to expend earlier than it reaches its expiration date.
  • You’ll lower your expenses. Figuring out what you might have readily available and what you want to expend will provide help to keep away from doubling up on elements or making impulse purchases on the grocery retailerso long as you stick with your grocery listing. 
  • You’ll cut back your stress. Figuring out that you’ve got a fridge stuffed with wholesome meals at your fingertips is only a actually good feeling. You’ll all the time have the reply to the, “What’s for dinner?” query!


For this weekend meal prep, now we have 4 scrumptious and satisfying recipes deliberate. What in regards to the sides? Don’t fear, we’ve included some tremendous easy facet dish solutions so that you can serve with every recipe. The period of time to finish this meal prep will take you round 2 hours. On this information you’ll discover the next:

  • Meal Prep Menu – Consists of serving solutions.
  • Meal Prep Circulate Information – Step-by-step instruction on methods to full the prep in a well timed method.
  • Grocery Listing – Consists of optionally available facet dish and serving solutions that are famous.
  • Meal Plan Instance – Two-day meal plan instance displaying you the way it all comes collectively.
  • Ideas for Planning a Meal Prep – Right here you’ll discover our prime tips about methods to plan future meal preps. 
  • Clean Meal Prep Template – A print-friendly template to help you with future meal prep planning.
  • BONUS Recipes – Two recipes that can make an amazing addition to any meal prep.


Time to finish the prep: about 2 hours

  • Sweet Potato Turkey Sausage Egg Bake 
    • Serving suggestion: Serve with a facet of contemporary fruit and prime with sliced avocado and a drizzle of sizzling sauce.
  • Easy Egg Roll in a Bowl 
    • Serving suggestion: Serve with common rice or cauliflower rice and prime with somewhat sizzling sauce.
  • Instant Pot (or Slow Cooker) Chicken Tacos or Bowls
    • Serving suggestion: Serve over a mattress of greens and cauliflower rice or common rice, prime together with your favourite fixings. Alternatively, serve in a tortilla of selection together with your favourite fixings.
  • Peanut Butter Chocolate Chip Energy Bites 
    • Serving suggestion: Get pleasure from as a fast snack together with some contemporary fruit or veggies.
  • Veggies  
    • Serving solutions: All the time hold additional veggies readily available for including to salads or egg dishes, roasting, dipping, sauteing, grilling, and so forth. 


Right here we present you the way it all comes collectively by sharing an instance of what a day of meals may seem like utilizing the meals that you’ve got prepped. Word: that is simply an instance! Portion sizes will range relying on particular person wants. 


All photographs and content material are copyright protected. Please don’t use our photographs with out prior written permission. If you happen to want to republish this recipe, please rewrite the recipe in your individual distinctive phrases and hyperlink again to the supply recipe right here on The Actual Meals Dietitians. Thanks!

About Stacie Hassing

Stacie is a Licensed and Registered Dietitian from rural southern Minnesota the place she, her husband and daughter reside with their two pups. She’s a co-founder of The Actual Meals RDs and content material creator of easy and healthful recipes. She loves all types of health and has a ardour to encourage as many as she will dwell a more healthy and happier life each out and in of the kitchen – the driving drive behind the co-development of the The Actual Meals RDs model.

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