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Feb 22, 2017 By The Real Food Dietitians

Weekly Meal Prep Menu: No. 1

Welcome to the Weekly Meal Prep Menu Series!

We’re so excited to be bringing this free weekly meal prep series to the blog – it’s been something that we’ve wanted to create and birth into the world for a long time. And it’s finally here!

If you’ve followed us for anything more than, say 5 minutes, you’ll know that we’re pretty fanatical about our weekly meal prep sessions. Those 2-3 hours we invest each week in shopping, chopping, prepping and cooking saves us a considerable amount of stress later in the week. And we think it’s time you got in on the action, too!

Each week we’ll feature 2 entrees, 1 breakfast, 1 salad and 1 snack or treat. Our Weekly Meal Plan Menus are designed to serve 4 people – or fewer if you don’t mind leftovers. This won’t be enough to feed you or your family the entire week but it’s enough to put a dent in the week. Feel free to add additional recipes or staple items like hard-boiled eggs, fresh fruit, cut veggies, tossed green salads, salad dressings and more as your time (and energy!) allows.

 

To get the recipes, just click the image or link to get the printable recipe. You’ll find the grocery list after the recipes – just click the link to download and print.

Weekly Meal Prep Series: Fast-and-easy Meal Prep Menu and done-for-you grocery list! Click To Tweet

Weekly Meal Prep Menu: No. 1

#mealprepseries

Weekly Meal Prep Menu: No.1 | The Real Food Dietitians | https://therealfoodrds.com/weekly-meal-prep-menu-no-1/

One-Pan Balsamic Chicken Veggie Bake – It hardly gets any easier than this sheet-pan dinner! Clean up is a breeze when you line the baking sheet with parchment paper. Feel free to make the dish from start to finish on meal prep day then reheat later or just do all the chopping and measuring so it’s ready to place on a pan and bake when you’re ready to make it.

 

Weekly Meal Prep Menu: No.1 | The Real Food Dietitians | https://therealfoodrds.com/weekly-meal-prep-menu-no-1/

Sweet Potato & Kale Chili from Little Bits Of –  This big batch of chili is perfect for big families or those who like to portion out the leftovers into freezer-safe containers so they have an easy thaw, reheat and eat meal later on. If you know you’ll be putting some away in the freezer be sure to refrigerate the chili first before placing in containers in the freezer to prevent excessive ice crystal formation which can make the chili watery when you reheat it or increase the risk of freezer burn. We like these containers for freezer storage.

Weekly Meal Prep Menu: No.1 | The Real Food Dietitians | https://therealfoodrds.com/weekly-meal-prep-menu-no-1/

Turkey Apple Sausage Patties – Say ‘goodbye’ to added sugars and preservatives with these simple breakfast sausage patties made with just a handful of ingredients. They freeze beautifully so consider making a second batch and freezing them. They can easily be reheated from frozen in a covered skillet with a few drops of water added it to.

 

Weekly Meal Prep Menu: No.1 | The Real Food Dietitians | https://therealfoodrds.com/weekly-meal-prep-menu-no-1/

5 Minute Green Goddess Quinoa Salad from Nourish Move Love – For those times when you want more than just a bowl of lettuce! Serve this salad as a side dish or top it with your favorite protein like grilled chicken, canned tuna or salmon or even a couple hard-boiled eggs when you’re really pressed for time.

Weekly Meal Prep Menu: No.1 | The Real Food Dietitians | https://therealfoodrds.com/weekly-meal-prep-menu-no-1/

4-Ingredient PB&J Bites – Saving the best for last! These 4-ingredient PB&J Energy Bites require no baking and if you’ve got kids at home – they’re a great way to get them involved in the kitchen. Don’t do peanut butter? No problem. They’re equally delish with almond, cashew or sunflower seed butter. And they’re freezer-friendly so you might want to make a double batch so you have some for post-workout snacks or tucking into lunch boxes (yours or the kids!)

 

CLICK HERE to download the printable Grocery List

Tips for rocking this Meal Prep Menu

  • Double the recipe for the salad. It’s written for 1 large (or 2 regular) servings but we’ve included enough in the grocery list to double it – so keep that in mind when you go to prepare the quinoa and veggies.
  • How to freeze leftover soup or chili – Allow leftovers to cool slightly before refrigerating. Once the food is thoroughly chilled, portion into freezer-safe containers (like these) then label and freeze. Allow food to thaw in the fridge overnight before reheating.
  • How to freeze sausage patties – Cook patties according to recipe directions. Place them in a single layer on a baking sheet and allow to cool completely before placing baking sheet in the freezer. Once frozen, remove patties from baking sheet and place in a zip-top bag in freezer until ready to use.

Still not sure where to begin?! Check out our Top 10 Meal Prepping Tips then grab the rest of our free meal prep menus HERE.

Hashtag #mealprepseries on Instagram so that we can see all of your delicious meal prep photos! 

 

Pin it for later!

Weekly Meal Prep Menu: No. 1 featuring 5 fast and easy recipes you can make on the weekend. Gluten-free | Dairy-free | Family-friendly The Real Food Dietitians | https://therealfoodrds.com/weekly-meal-prep-menu-no-1/


This post may contain affiliate links which won’t change your price but will share some commission.

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  1. B says

    February 22, 2017 at 4:16 pm

    This is amazing and such a gorgeous plan. Plus it looks delicious. Thank you for creating it.

    Reply
    • Stacie Hassing says

      February 22, 2017 at 5:28 pm

      Thanks so much for the kind feedback!

      Reply
  2. Linda says

    February 22, 2017 at 4:27 pm

    I have found that I do not tolerate sweet potatoes well. Can you suggest a substitute for them in the chili as well as just in general? Thanks!

    Reply
    • Stacie Hassing says

      February 22, 2017 at 5:27 pm

      Hi Linda! Feel free to use potatoes or additional squash. Hope that answers your question!

      Reply
  3. Pam says

    February 24, 2017 at 12:59 pm

    I am looking forward to doing this meal plan, however I am having difficulty getting it to print with the link. Do you have any suggestions on how to print without all of the ads in it?

    Reply
    • Stacie Hassing says

      February 24, 2017 at 1:04 pm

      Hi Pam! You should be able to print the grocery list by clicking the “Click Here” in green text right below the picture of the grocery list in the post. Here is that same link: http://bit.ly/2lSBDXS. Hopefully that helps! Enjoy 🙂

      Reply
  4. Tiffany says

    February 24, 2017 at 3:10 pm

    Could I substitute honey or maple syrup for the jam in the PB&J Bites?

    Reply
    • Stacie Hassing says

      February 24, 2017 at 3:56 pm

      You could certainly give it a try but maybe use a little less. Would love to hear if you try it and how they turn out! 🙂

      Reply
  5. Cynthia Alley says

    January 19, 2018 at 7:12 am

    I’ve been looking for prepping for the week website. This is perfect. Thank you so much.

    Reply
  6. Cathy says

    April 1, 2018 at 7:55 pm

    I need to lose a lot of weight, what do you recommend? There are so many types of diets, Whole30, Ketogenic, DASH, Mediteranian. Don’t eat gluten, eat only vegetables, it’s all so confusing. What do you recommend?

    Reply
    • Jessica Beacom says

      April 1, 2018 at 8:34 pm

      Hi Cathy,

      You’re right in that there are so many different diets to choose from. Without a full health and medical history it’s impossible for us to recommend the ‘right’ diet for you. However, we have found that the Whole30 – thought not designed to be a weight loss program – is a great place for many people to start so that they can examine their relationship with food while also uncovering any hidden food sensitivities that may be causing inflammation and thus weight gain (or difficulty with losing weight). You can read more about our thoughts on the Whole30 program and how to get started in this post.

      Reply
  7. Lindsey says

    June 5, 2018 at 7:18 am

    Your link for the freezer containers takes you to a wild game camera on Amazon. Might want to fix those 🙂

    Reply
    • Jessica Beacom says

      June 6, 2018 at 8:24 pm

      Hi Lindsey,

      Hahaha! Thanks for pointing that out – I’ve updated the link above and here it is for your reference, too. Not sure how that happened (or how nobody noticed it before) but I got a good laugh out of it and hopefully you did too.

      Reply
  8. Kim Demas says

    August 19, 2018 at 9:43 pm

    Hi I’m looking for the chia pudding recipe that you prepped today. Can’t locate it. Love what you both are sharing, just awesome. Thank you.

    Reply
    • Jessica Beacom says

      August 29, 2018 at 10:32 am

      Thanks, Kim!

      We don’t actually have that recipe on our site. However, we love this recipe from Danielle Walker over at Against All Grain: https://againstallgrain.com/2018/06/06/dairy-free-vanilla-chia-pudding-recipe/

      Reply
  9. Annslee says

    December 6, 2019 at 8:08 am

    Do you happen to have nutrition information of any these recipes?

    Reply
    • Jessica Beacom says

      December 8, 2019 at 6:16 pm

      Hi Annslee,

      The recipes from our site will have the nutrition information listed at the bottom of each recipe. Those from other sites may or may not have that information in which case, I suggest using MyFitnessPal to quickly calculate the nutrition values.

      Reply

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The Real Food Dietitians is the passion-driven product of Registered Dietitian Nutritionists Stacie Hassing and Jessica Beacom. They’ve combined their love of nutrition, health and real food with the concepts of ease and convenience to bring you recipes that are big on flavor but short on ingredients.

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