A Real-Life Meal Prep Plan For Busy Families!
When life gets hectic - kids at practice, late meetings, homework, and everything in between - having a plan makes all the difference. This is a sample meal prep routine I use in my own house to keep weekday dinners and lunches stress-free, healthy, and flexible.
This entire plan takes about 90 minutes on Sunday and sets you up for most of the week.
Sample Weekly Meal Prep Menu
Proteins (prep once, use all week):
- Roasted Lemon Garlic Chicken
- Ground Turkey Taco Meat
Carbs:
- Rice or Quinoa
- Roasted Sweet Potatoes
Veggies:
- Roasted Broccoli & Bell Peppers
- Fresh Salad Greens
How we use it during the week:
- Chicken + veggies + rice bowls
- Taco bowls or wraps
- Salads topped with prepped protein
- Leftovers repurposed into quick lunches
Grocery List (One Simple Shop)
Protein
- 3–4 lbs boneless, skinless chicken breasts
- 2 lbs ground turkey
Produce
- 2 heads broccoli
- 3 bell peppers
- 3–4 sweet potatoes
- 1 large container mixed salad greens
- Lemons
- Garlic
Pantry
- Olive oil
- Salt, pepper, garlic powder
- Taco seasoning
- Rice or quinoa
Optional Extras
- Salsa
- Avocados
- Shredded cheese
- Favorite sauces or dressings
Sunday Meal Prep: Step-by-Step
Step 1: Start With the Oven
Preheat oven to 400°F.
Step 2: Roast the Chicken
- Toss chicken breasts with olive oil, salt, pepper, garlic powder, and lemon juice
- Place on a sheet pan
- Roast for 25–30 minutes, flipping once
- Let cool, then slice or cube
Step 3: Roast the Veggies
- Chop broccoli, bell peppers, and sweet potatoes
- Toss with olive oil, salt, and pepper
- Roast for 20–25 minutes
Step 4: Cook the Ground Turkey
- Brown turkey in a skillet
- Add taco seasoning
- Let cool
Step 5: Cook Your Grain
- Make a large batch of rice or quinoa
How to Store Everything (This Matters!)
- Glass containers for proteins and meals
- Medium containers for main items
- Small containers for snacks and toppings
- Keep everything visible — if you can’t see it, you won’t eat it
TIP: Labeling isn’t necessary, but grouping items by category helps busy mornings.
How It Comes Together During the Week
- Monday: Chicken, roasted veggies, rice
- Tuesday: Taco bowls
- Wednesday: Big salads with prepped protein
- Thursday: Wraps or leftovers
- Friday: Flex night or eat out
From One Busy Mom to Another - Progress over perfection always!