Meal Prep Sample Menu + Grocery List

In my last post How to Meal Prep, I mentioned that I would make a post featuring an easy meal prep menu and grocery list. This isn’t the menu that I personally used this week, as ours was a bit more complicated and tailored to what we like to eat, but I wanted to make a menu with simple and easy meals that everyone can make at home. I just want to note that with meal prepping, although it may seem “boring”, a main part of it is eating the same meal a couple times a week so that you can make a large batch of it on your meal prepping day.


  • Monday, Wednesday, Friday:
    • Breakfast: Apple Cinnamon Overnight Oats
    • Snack: 2 hardboiled eggs + blueberries
    • Lunch: Spaghetti Squash with ground turkey marinara
    • Snack: Apple + Protein bite
    • Dinner: Baked chicken + broccoli + brown rice
  • Tuesday, Thursday
    • Breakfast: Egg Cups
    • Snack: 1/2 cup of cottage cheese + fruit
    • Lunch: Spinach + kale salad with baked chicken, cucumbers, grape tomatoes & Lite Balsamic dressing
    • Snack: Apple + Protein bite
    • Dinner: Pasta + kale & turkey sausage


  • Apple Cinnamon Overnight Oats:
  • Dark Chocolate Protein Balls:
  • Egg Cups:
  • Pasta + Kale & Turkey Sausage:

Grocery List

  • Old fashioned rolled oats
  • Unsweetened almond milk
  • Chia seeds
  • Organic Apples
  • Honey
  • Ground cinnamon
  • Nutmeg
  • Sea salt
  • Vanilla extract
  • Eggs
  • Blueberries
  • Spaghetti Squash
  • Ground turkey
  • Organic Marinara Sauce
  • Dark chocolate peanut butter
  • Unsweetened, flaked coconut
  • Raisins
  • Raw, shelled hemp seeds
  • Ground golden flax seed
  • Coconut oil
  • Chicken breast
  • Broccoli
  • Brown rice
  • Red, yellow, green peppers
  • Mushrooms
  • Yellow onion
  • 1% Skim cottage cheese
  • Spinach
  • Kale
  • Cucumber
  • Grape Tomatoes
  • Newman’s Own Lite Balsamic Dressing
  • Whole wheat pasta
  • Extra virgin olive oil
  • Italian style turkey sausage
  • Garlic
  • Low-sodium, organic, fat-free chicken broth
  • Shredded Parmesan cheese

*Remember to look at the recipes and decide how much of each item on your grocery list you will need. Look at the serving size and figure out how many times you will be eating that meal as well as how many people will be eating that meal.


Meal Prep