[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-0-en-105":3,"doc-seo-403229-105":59,"doc-detail-403229-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","weekly-meal-prep-plan-a-step-by-step-guide","Weekly Meal Prep Plan - A Step-by-Step Guide","","Weekly Meal Prep Plan provides a practical, lifestyle-focused approach to planning meals ahead of time. The guide explains how to choose among three meal-prep levels based on available time and cooking comfort, then select specific prep days and schedule them like appointments. It walks through choosing proteins, carbohydrates, and vegetables, finding recipes for inspiration, and converting the menu into an organized grocery list to reduce waste, save shopping time, and support nutrition goals through consistent execution.",{"@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/weekly-meal-prep-plan-a-step-by-step-guide/403229/",{"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/weekly-meal-prep-plan-a-step-by-step-guide/403229.png","ImageObject",300,407,{"name":92,"@type":93},"Elsa","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-10-31","2026-09-27",true,{"@type":102,"interactionType":103,"userInteractionCount":105},"InteractionCounter",{"@type":104},"ViewAction",12,{"@type":107,"mainEntity":108},"FAQPage",[109,115,119],{"name":110,"@type":111,"acceptedAnswer":112},"What is the main principle behind weekly meal prep in this guide?","Question",{"text":113,"@type":114},"Modify your menu planning to match your lifestyle, and pick a day to plan ahead so you can shop efficiently and stay consistent.","Answer",{"name":116,"@type":111,"acceptedAnswer":117},"How do the three meal-prep levels differ?",{"text":118,"@type":114},"Level 1 is for minimal cooking time and skills, using convenient items like microwaveable proteins and salad kits. Level 2 suits moderate time with methods like sheet pan meals and slow cooker recipes. Level 3 is for those who enjoy active cooking and multi-tasking.",{"name":120,"@type":111,"acceptedAnswer":121},"How does the guide recommend creating a grocery list?",{"text":122,"@type":114},"Choose recipes and build a list around the exact ingredients needed from the menu. Use the grocery list to save time, prevent wasted products, and help maintain nutrition goals.","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},403229,1790801192,{"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":14,"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":24,"preview_page_count":4},137455077381,"https://ap-avatar.wpscdn.com/davatar_994ba38a5ba835b3df7d355c54d3ed8d","Weekly Meal Prep Plan  \nThe key is to modify your menu, and menu planning regimen, to your lifestyle. The most important piece, regardless of what you choose, is to pick a day and plan ahead.  \nThe beautiful part about this is that once you have a plan, you can create an accurate grocery list, making shopping quick and easy. It’s like having a grocery store treasure map, and you’re a hungry pirate on a mission to fuel for success.  \nHere is my step-by-step guide I personally utilize when planning a weekly meal prep menu.  \n1. Think about what type of cooking you can commit to.  \nThere are THREE levels of meal prep that I’ve developed. One is not superior to the other. There is no right or wrong level. Choose what works for YOU.  \nLevel 1-This type of meal prep is for the person that has no time to cook, OR for someone that does not know how to navigate the kitchen. The only time they are home is to sleep, and holding a knife is foreign to them. They need something easy peasy lemon squeezy. If this sounds like you, this style of meal prep is right for you.  \nThis includes microwaveable proteins, veggies, and starches, cooked and chilled proteins (chicken, turkey, or deli slices), ready to eat salad kits, and other convenient options.  \nThis style of meal prep can take anywhere from 5-10 minutes to prepare.  \nLevel 2-This is for the person who has a little more time to meal prep, but doesn’t want to spend hours in the kitchen. This person can plan on specific days to meal prep.  \nThis includes sheet pan meals, slow cooker recipes, and other “set it, and forget it” methods of cooking.  \nThis style of meal prep can take anywhere from 30 minutes-1 hour to fully prep and fully cook.  \nLevel 3-This type of meal prep is for the Chef Ramseys and Rachel Rays of the world. If you enjoy cooking, and don’t mind spending a little more time in the kitchen, this style is for you.  \nThis includes active cooking techniques such as grilling, sautéing, roasting, searing, etc. This method requires multi-tasking, where you may be cooking a starch, veggie and protein all at the same time.  \nThis style of meal prep can take anywhere from 30 minutes-1.5 hours to fully prep and cook.  \n2. Pick the days of the week you want to meal prep. (click HERE to see page 1 of our Menu Plan to help with this)  \nWhen you sit and plan your week, be sure you also plan for prep days. Choose the days of the week that are least busy, and put in your schedule at specific times…“Meal Prep”.  \nTreat meal prep like any other appointment. Write it in your schedule and commit to it.  \n3. Choose your protein, carbohydrate, and vegetables. (Click HERE to see page 2 of our Menu Plan spreadsheet to help with this)  \nMonday  \nProtein-fish  \nCarbohydrate-rice  \nVegetable-asparagus  \nThursday  \nProtein-chicken  \nCarbohydrate-red potatoes  \nVegetable-broccolini  \n4. Look up recipes.  \nIf you have go-to recipes, great! If you need a little inspiration, search the internet (Google, Pinterest) . Key Pinterest/Google searches:  \nHealthy Sheet Pan (insert protein, vegetable, carb) recipe  \nHealthy crock pot recipes  \n5 ingredient chicken recipe  \n**Pro tip: Use a recipe as a guide. Try it once and modify the next time you cook that recipe.  \n5. Create a grocery list from your menu. CLICK HERE to view our Grocery List!  \nPull up the recipes and develop a list around the ingredients you need. This will save time at the grocery store, prevent wasted product, and will help you stick to your nutrition goals.  \nSave these grocery lists so when these recipes come up again, you already have the corresponding grocery list.  \n6. Execute.  \nDon’t be that person that does all this planning, and then doesn’t execute. It’s a waste of time and resources.","cbCaivtLxIF4MxYF","https://ap.wps.com/l/cbCaivtLxIF4MxYF","pdf",409279,"English","# Weekly Meal Prep Plan\n## Meal prep levels\n## Choosing prep days and scheduling\n## Selecting proteins, carbs, and vegetables\n## Finding recipes\n## Creating a grocery list\n## Executing the plan","[{\"question\":\"What is the main principle behind weekly meal prep in this guide?\",\"answer\":\"Modify your menu planning to match your lifestyle, and pick a day to plan ahead so you can shop efficiently and stay consistent.\"},{\"question\":\"How do the three meal-prep levels differ?\",\"answer\":\"Level 1 is for minimal cooking time and skills, using convenient items like microwaveable proteins and salad kits. Level 2 suits moderate time with methods like sheet pan meals and slow cooker recipes. Level 3 is for those who enjoy active cooking and multi-tasking.\"},{\"question\":\"How does the guide recommend creating a grocery list?\",\"answer\":\"Choose recipes and build a list around the exact ingredients needed from the menu. Use the grocery list to save time, prevent wasted products, and help maintain nutrition goals.\"}]","Weekly Meal Prep Plan - A Step-by-Step Guide | PDF",1790538230]