[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-0-en-105":3,"doc-seo-403279-105":59,"doc-detail-403279-en":131},{"code":4,"msg":5,"data":6},0,"success",[7,13,18,23,28,33,38,43,48,51,55],{"id":8,"doc_module":4,"doc_module_name":9,"category_name":10,"show_sort_weight":11,"slug":12},1,"Document","Story & Novel",90,"story-novel",{"id":14,"doc_module":4,"doc_module_name":9,"category_name":15,"show_sort_weight":16,"slug":17},2,"Literature",80,"literature",{"id":19,"doc_module":4,"doc_module_name":9,"category_name":20,"show_sort_weight":21,"slug":22},4,"Exam",70,"exam",{"id":24,"doc_module":4,"doc_module_name":9,"category_name":25,"show_sort_weight":26,"slug":27},5,"Comic",60,"comic",{"id":29,"doc_module":4,"doc_module_name":9,"category_name":30,"show_sort_weight":31,"slug":32},6,"Technology",50,"technology",{"id":34,"doc_module":4,"doc_module_name":9,"category_name":35,"show_sort_weight":36,"slug":37},7,"Healthcare",40,"healthcare",{"id":39,"doc_module":4,"doc_module_name":9,"category_name":40,"show_sort_weight":41,"slug":42},8,"Research & Report",30,"research-report",{"id":44,"doc_module":4,"doc_module_name":9,"category_name":45,"show_sort_weight":46,"slug":47},9,"Religion & Spirituality",20,"religion-spirituality",{"id":46,"doc_module":4,"doc_module_name":9,"category_name":49,"show_sort_weight":46,"slug":50},"World Cup","world-cup",{"id":52,"doc_module":4,"doc_module_name":9,"category_name":53,"show_sort_weight":52,"slug":54},10,"Lifestyle","lifestyle",{"id":56,"doc_module":4,"doc_module_name":9,"category_name":57,"show_sort_weight":24,"slug":58},19,"General","general",{"code":4,"msg":60,"data":61},"ok",{"site_id":62,"language":63,"slug":64,"title":65,"keywords":66,"description":67,"schema_data":68,"social_meta":124,"head_meta":126,"extra_data":128,"updated_unix":130},105,"en","grab-go-meal-prep-a-week-of-meal-prep-suggested-menu-at-a-glance","Grab & Go Meal Prep - A Week of Meal Prep - Suggested Menu at a Glance","","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.",{"@graph":69,"@context":123},[70,84,106],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":35,"@type":76,"position":81},"https://docshare.wps.com/document/healthcare/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/grab-go-meal-prep-a-week-of-meal-prep-suggested-menu-at-a-glance/403279/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/grab-go-meal-prep-a-week-of-meal-prep-suggested-menu-at-a-glance/403279.png","ImageObject",300,407,{"name":92,"@type":93},"WPS_1790064749","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-11-02","2026-09-27",true,{"@type":102,"interactionType":103,"userInteractionCount":105},"InteractionCounter",{"@type":104},"ViewAction",15,{"@type":107,"mainEntity":108},"FAQPage",[109,115,119],{"name":110,"@type":111,"acceptedAnswer":112},"What meals are included in the suggested week menu?","Question",{"text":113,"@type":114},"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.","Answer",{"name":116,"@type":111,"acceptedAnswer":117},"How many dinners and servings does the meal plan make?",{"text":118,"@type":114},"The meal plan is designed to make 5 dinners with at least 4 adult-size servings each.",{"name":120,"@type":111,"acceptedAnswer":121},"What is the order of prep overview for the components?",{"text":122,"@type":114},"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.","https://schema.org",{"og:url":83,"og:type":125,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":127,"canonical":83},"index,follow",{"doc_id":129,"site_id":62},403279,1790618668,{"code":4,"msg":5,"data":132},{"doc_id":129,"user_id":133,"nickname":92,"user_avatar":134,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":135,"file_id":136,"file_url":137,"file_type":138,"file_size":139,"view_count":105,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":44,"language":140,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":141,"faqs":142,"seo_title":143,"seo_description":67,"update_tm":144,"read_time":145,"preview_page_count":4},3985747859154,"https://ap-avatar.wpscdn.com/davatar_276721f389ce27ea32af1340a28f341c","Grab & Go Meal Prep  \n\n| A WEEK OF MEAL PREP | ul 2023 |\n| --- | --- |\n\nJy  \nThis 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:  \nCaramelized Onions  \nHow many people does this meal plan feed?  \nThis meal plan will make 5 dinners with 4 adult-size servings (at least) .  \nSUGGESTED MENU ataglance  \nMONDAY: Pesto Chicken Bowls  \n\n| TUESDAY: Teriyaki Pork Stir Fry |\n| --- |\n| WEDNESDAY: BBQ Chicken Quinoa Bowls |\n| THURSDAY: Thai-Inspired Chopped Chicken Salad |\n\nFRIDAY: Homemade BBQ Chicken Pizza  \nSuper Saver Tips  \nA WEEK OF MEAL PREP  \nJuyl 2023  \n Cancel your grocery delivery service-most of them charge an additional 10-30% over the cost on the shelf.  \n 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) .  \n Buy dry goods in bulk.  \n Make your own sauces and dressings.  \n Buy larger packages of meat (freeze any extra for later) . Don't assume that certain cuts of meat cost more- reassess often!  \n Shred your own cheese and carrots.  \n Juice your own limes and lemons , peel your own garlic , chop your own onions , mix your ownslaw , and make your own guac.  \n If fresh/local/on sale isn't available in produce , head to frozen for veggies and fruits.  \n Build flavor with inexpensive food items to fancy up an otherwise very simple meal plan for the week.  \nShopping List  \nA WEEK OF MEAL PREP  \nJuyl 2023  \nPRODUCE  \nMEAT , EGGS , & DAIRY  \nPANTRY  \nSEASONINGS  \nFresh ginger, 1-inch piece  Green cabbage, 1 head  \n Carrots, 6  \n Red bell pepper, 2  \n Cilantro, 1 bunch  Lime, 1  \n Lemons, 2  \n Garlic, 1 bulb  \n White onions, 4  \nPork tenderloin, 1, 1-pound  \nChicken breasts, boneless, skinless, 5 pounds  \nButter, 1/2 cup  \nMozzarella cheese, 2, 8-ounce blocks  \nCoconut aminos, 1/4 cup + ~~ ~~ Crushed red pepper flakes, 2 tablespoons 1 teaspoon  \nSesame oil, 1 tablespoon + 2 teaspoons  \nRice vinegar, 1 tablespoon Honey, 2 tablespoons + 1 teaspoon  \nPeanuts, crushed, 1/2 cup Natural peanut butter, 1/2 cup  \n Smoked paprika, 1 tablespoon  \n Ancho chili powder, 1 teaspoon, optional  \n~~ ~~ Dried dill, 1/2 tablespoon  \nBBQ sauce, 2, 8.5-ounce jars  \n Mixed greens, 1, 5-ounce container  \n Green onions, 1 bunch  \n Fresh basil leaves, 2 ounces  \n Quinoa, 3 cups  \n Stir fry rice noodles, 1 package  \n Mayonnaise, 1 cup  \n~~ ~~ Hemp hearts, 1/4 cup  \n Pizza dough, 1  \nPANTRY STAPLES: OLIVE OIL OR AVOCADO OIL , BUTTER OR G HEE , SEA SALT , GROUND PEPPER  \nOrder of Prep  \n\n| A WEEK OF MEAL PREP | ul 2023 |\n| --- | --- |\n\nJy  \nMARINATE THE PORK*  \nTrim 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.  \nROAST THE GARLIC*  \nPreheat 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.  \nCARAMELIZE THE ONIONS  ","cbCaiutGjnE7uAgC","https://ap.wps.com/l/cbCaiutGjnE7uAgC","pdf",646651,"English","# A week of meal prep\n## Suggested menu at a glance\n## Ingredients and shopping list\n## Order of prep","[{\"question\":\"What meals are included in the suggested week menu?\",\"answer\":\"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.\"},{\"question\":\"How many dinners and servings does the meal plan make?\",\"answer\":\"The meal plan is designed to make 5 dinners with at least 4 adult-size servings each.\"},{\"question\":\"What is the order of prep overview for the components?\",\"answer\":\"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.\"}]","Grab & Go Meal Prep - A Week of Meal Prep - Suggested Menu at a Glance | PDF",1790538549,23]