Grab & Go Meal Prep - A Week of Meal Prep - Suggested Menu at a Glance

Sep 27, 2026

Budget-friendly grab-and-go meal prep organized as a weekly plan built from batch-cooked components. The document explains how the meal plan makes multiple dinners with adult-size servings and provides a suggested menu from Monday through Friday. It lists specific ingredients for produce, meat, eggs and dairy, pantry items, seasonings, and pantry staples, then outlines an “order of prep” workflow: marinate and roast pork with garlic, caramelize onions for storage, bake BBQ chicken with seasoning and internal temperature guidance, and proceed to shredded chicken preparation. Includes super saver shopping and prep tips.

LanguageEnglish

CategoryHealthcare

FormatPDF

Pages9

Reading Time23 min

AccessFree to download

A week of meal prep

Suggested menu at a glance

Ingredients and shopping list

Order of prep

Grab & Go Meal Prep | A WEEK OF MEAL PREP | ul 2023 | | --- | --- | Jy This budget-friendly grab-and-go-style meal plan centers around cooking up several different meal components so that you can easily piece together meals throughout the week. Though we do have a suggested dinner menu (listed below) , know that you can absolutely use these meal components to create any meals that you'd like. Here are the ingredients we' re batch-cooking: Caramelized Onions How many people does this meal plan feed? This meal plan will make 5 dinners with 4 adult-size servings (at least) . SUGGESTED MENU ataglance MONDAY: Pesto Chicken Bowls | TUESDAY: Teriyaki Pork Stir Fry | | --- | | WEDNESDAY: BBQ Chicken Quinoa Bowls | | THURSDAY: Thai-Inspired Chopped Chicken Salad | FRIDAY: Homemade BBQ Chicken Pizza Super Saver Tips A WEEK OF MEAL PREP Juyl 2023 Cancel your grocery delivery service-most of them charge an additional 10-30% over the cost on the shelf. Use what you already have (the milk you have on hand , the frozen chicken or pork , the sauces , the noodles , the wraps or frozen pizza crust or nuts) . Buy dry goods in bulk. Make your own sauces and dressings. Buy larger packages of meat (freeze any extra for later) . Don't assume that certain cuts of meat cost more- reassess often! Shred your own cheese and carrots. Juice your own limes and lemons , peel your own garlic , chop your own onions , mix your ownslaw , and make your own guac. If fresh/local/on sale isn't available in produce , head to frozen for veggies and fruits. Build flavor with inexpensive food items to fancy up an otherwise very simple meal plan for the week. Shopping List A WEEK OF MEAL PREP Juyl 2023 PRODUCE MEAT , EGGS , & DAIRY PANTRY SEASONINGS Fresh ginger, 1-inch piece Green cabbage, 1 head Carrots, 6 Red bell pepper, 2 Cilantro, 1 bunch Lime, 1 Lemons, 2 Garlic, 1 bulb White onions, 4 Pork tenderloin, 1, 1-pound Chicken breasts, boneless, skinless, 5 pounds Butter, 1/2 cup Mozzarella cheese, 2, 8-ounce blocks Coconut aminos, 1/4 cup + ~~ ~~ Crushed red pepper flakes, 2 tablespoons 1 teaspoon Sesame oil, 1 tablespoon + 2 teaspoons Rice vinegar, 1 tablespoon Honey, 2 tablespoons + 1 teaspoon Peanuts, crushed, 1/2 cup Natural peanut butter, 1/2 cup Smoked paprika, 1 tablespoon Ancho chili powder, 1 teaspoon, optional ~~ ~~ Dried dill, 1/2 tablespoon BBQ sauce, 2, 8.5-ounce jars Mixed greens, 1, 5-ounce container Green onions, 1 bunch Fresh basil leaves, 2 ounces Quinoa, 3 cups Stir fry rice noodles, 1 package Mayonnaise, 1 cup ~~ ~~ Hemp hearts, 1/4 cup Pizza dough, 1 PANTRY STAPLES: OLIVE OIL OR AVOCADO OIL , BUTTER OR G HEE , SEA SALT , GROUND PEPPER Order of Prep | A WEEK OF MEAL PREP | ul 2023 | | --- | --- | Jy MARINATE THE PORK* Trim the silver skin off of the pork (the silver skin is the white , tough strip of connective tissue that runs about halfway down the pork tenderloin) . Once you have removed it , season the pork tenderloin with 1/2 teaspoon salt and 1/4 teaspoon pepper. Add 2 tablespoons of coconut aminos , 1 tablespoon of grated fresh ginger , 1 tablespoon of sesame oil , 1 tablespoon of rice vinegar , 1 tablespoon of honey , and 1/4 teaspoon of crushed red pepper flakes to a large bag. Place the pork tenderloin in the bag , and use your hands to massage the marinade onto the pork tenderloin. Refrigerate the marinating pork tenderloin. ROAST THE GARLIC* Preheat the oven to 375 ° F. Peel the outer layers of the garlic skin off , leaving the cloves still attached. Then , cut the top of the bulb off , making sure to cut the tops of any cloves hiding on the side off as well. Wrap the prepared garlic bulb in parchment paper with the cut side up , then place the wrapped garlic in a muffin tin to balance . Roast the garlic at 375 ° F for 30-45 minutes while you continue prep day. CARAMELIZE THE ONIONS

FAQs

What meals are included in the suggested week menu?

The plan lists Monday Pesto Chicken Bowls, Tuesday Teriyaki Pork Stir Fry, Wednesday BBQ Chicken Quinoa Bowls, Thursday Thai-Inspired Chopped Chicken Salad, and Friday Homemade BBQ Chicken Pizza.

How many dinners and servings does the meal plan make?

The meal plan is designed to make 5 dinners with at least 4 adult-size servings each.

What is the order of prep overview for the components?

It starts with marinating pork, roasting garlic, caramelizing onions for storage, then baking BBQ chicken (with temperature and resting instructions), and continues with making shredded chicken.

Sep 27, 2026

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