MEAL PREP 101 - Bulk meal prep guide - protein, veggies, grains, and simple recipes

Sep 27, 2026

Meal Prep 101 provides a week-long bulk meal preparation framework to save time and reduce daily cooking stress. It defines balanced meal composition—protein, vegetables or fruit, and whole grains/starches—and lists daily serving targets aligned with MyPlate. The guide then delivers practical veggie roasting times and salad build options, plus protein section ideas using slow-cooker meals, marinades, and vegetarian recipes with stepwise ingredient combinations and cooking instructions.

LanguageEnglish

CategoryHealthcare

FormatPDF

Pages4

Reading Time10 min

AccessFree to download

MEAL PREP BASICS

Daily Serving Targets

Whole Grains/Starch and Portion Guide

VEGGIE PREP

Protein: Slow Cooker

Marinades

Vegetarian Prep

MEAL PREP 101 Save time, money, and your sanity by preparing your meals in bulk for the week. Created by Megan Lautz, MS, RDN, LDN, CPT MEAL PREP BASICS Each meal should include a protein, vegetable or fruit, and a grain/starch. For optimal health, aim for the following serving sizes daily: 2-4 cups veggies 2-4 cups fruit 3-6 servings whole grains 6-10 oz protein 2-3 servings dairy 64-128 oz water *[According to MyPlate.gov](According to MyPlate.gov)* Whole Grains/Starch 1/4 to 1 cup Rice Bread Pasta Oats Potatoes Peas Whole grain wrap Vegetables or Fruit 1/2 to 1 cup Salad w/ vinaigrette Raw veggies Frozen veggies Stir fry Fresh salsa Protein 3-4 oz Chicken Fish/seafood Flank steak Sirloin Eggs Beans/nuts Tofu/soy Low fat dairy VEGGIE PREP No Time? • Frozen veggies (no sauces) • Frozen cauliflower “rice” • Fresh Express chopped salads • Canned green beans (rinsed) • Canned diced tomatos • Salsa Roast @ 425° Roast until browned and edges are slightly burnt. Flip halfway through. • Asparagus = 10-20 minutes • Peppers and onions = 15-20 minutes • Zucchini = 20-30 minutes • Sliced cauliflower = 25-30 minutes • Diced potatoes = 35-45 minutes Sprinkle with Italian seasoning, parmesan cheese, fresh rosemary/parsley/thyme, or a squeeze of fresh lemon. Salad Prep Use shredded slow cooker chicken or pork as the protein. Have all ingredients cut in freezer bags. • Cranberry Walnut Salad: combine 2-3 cups spring mix, 3 Tbsplow sugar dried cranberries, 3 Tbsp chopped walnuts, and 3 oz chicken. Toss with 1 Tbsp olive oil and 1 Tbsp balsamic vinegar. • Italian Salad: combine 2-3 cups chopped romaine lettuce, ½ chopped roma tomato, ½ red onion (sliced), and 1 Tbsp parmesan cheese. Toss with 1 Tbsp olive oil, 1 Tbsp red wine vinegar, and ½ tsp Italian seasoning. Add 3 oz chicken if desired. • Margarita Chicken Salad: Combine 2 cups romaine lettuce with ¼ cup chopped tomatoes, ¼ cup chopped bell pepper, ¼ cup black beans, ½ chopped red onion, ¼ cup corn, and 3 oz chicken. Toss with 1 Tbsp olive oil, ½ Tbsp lime juice, ½ tsp agave nectar, and a pinch of cilantro/salt/pepper/cumin. Protein Slow Cooker Combine ingredients below in slow cooker. Mix well. Cook for 8-10 hours on low or 5-6 hours on high. • Creamy Ranch Chicken: 4-5 chicken breasts, 1 23oz can condensed cream of chicken soup, 1 dry ranch mix, ½ c milk, and fresh parsley. • Sweet & Sour Chicken: 4-5 chicken breasts, 1 18 oz jar of apricot pineapple preserves, 1 12 oz jar of chili sauce, and 1 Tbsp rice vinegar • Salsa Chicken: 4-5 chicken breasts, 1 16 oz salsa verde, and ½ c chopped cilantro. • BBQ Chicken: 4-5 chicken breasts, ¼ c BBQ seasoning, and ½ bottle BBQ sauce. • Thai Chicken Thighs: 4-5 chicken breasts, ½ c sweet chili sauce, ¼ c low sodium soy sauce, chopped green onion (for garnish) . • Beef & Broccoli: 1 flank steak, ½ c low sodium beef broth, ¼ c low sodium soy said, 1/3 c brown sugar, 1tbsp. Sesame oil, 3 minced garlic cloves, 1 Tbsp cornstarch • Carnitas: 1 packet low sodium taco seasoning, juice from 2 limes, 1 16 oz jar mango salsa Marinades Great for chicken, fish, shrimp, pork loin, or flank steak. Grill, bake, or cook stovetop. • Cilantro Lime: ¼ c chopped fresh cilantro, 2-4 Tbsp fresh lime juice, 1 tsp salt, ½ tsp cayenne • Cajun: 1 Tbsp garlic powder, 1 Tbsp paprika, 1 tsp onion powder, 1 tsp cayenne pepper, 1 tsp oregano, 1 tsp dried thyme, 1 tsp salt • Jerk: 2 juiced limes, ½ jar Walkerswood Jerk seasoning (ethnic foods isle) • Buffalo: ¼ c Frank’s wing sauce, 2 Tbsp honey, 1 Tbsp lime juice, 1tsp garlic powder, 1 tsp chili powder, ½ tsp cumin, ½ tsp paprika, ½ tsp onion powder Vegetarian Prep Combine ingredients below in slow cooker. Mix well. Cook for 8-10 hours on low or 5-6 hours on high. • Hard Boiled [Eggs:](Eggs: Add 1 Tbsp. to 4 cups of water. Drop)[ Add 1 Tbsp. to 4 cups of water. Drop](Eggs: Add 1 Tbsp. to 4 cups of water. D

FAQs

What does each meal in MEAL PREP 101 include?

Each meal should include a protein, a vegetable or fruit, and a grain/starch.

What daily serving sizes does MEAL PREP 101 suggest?

It suggests 2-4 cups veggies, 2-4 cups fruit, 3-6 servings whole grains, 6-10 oz protein, 2-3 servings dairy, and 64-128 oz water.

How are slow-cooker protein recipes cooked in this guide?

Combine the listed ingredients in a slow cooker, mix well, then cook for 8-10 hours on low or 5-6 hours on high.

Sep 27, 2026

Uploaded by Taylor Morgan