Meal prep weekly plan
Dishes that keep well cooked or frozen: cook on Sunday and the week is sorted.
It's loaded into your week and you can change anything.
The plan
Shopping list
Quantities for 4 people
Produce
- garlic4
- basil0.5 tbsp
- sweet potato2
- broccoli1
- onion7
- mushroom11 oz
- corn2
- cauliflower1
- garlic clove4
- spinach1 pack
- lemon1
- bell pepper2
- red bell pepper1
- potato6
- parsley2 tbsp
- leek2
- rosemary0.5 tbsp
- fresh rosemary1 tbsp
- arugula32 tbsp
- carrot5
- winter squash11 oz
Meat
- pork shoulder2.25 lb
- shrimp9.25 oz
- stew beef1 lb
- ground beef1 lb
- lean ground beef1.25 lb
- chorizo1
- beef short plate1.5 lb
- meaty soup bone14 oz
- beef tripe1.5 lb
- chicken drumstick8
- chicken breast1.75 lb
- cooked chicken4 oz
Deli
- bacon3.5 oz
Dairy
- heavy cream0.75 cup
- milk1.25 qt
- butter2.75 oz
- mozzarella8.75 oz
- cream cheese2 tbsp
- mozzarella cheese12 oz
- parmesan cheese4 tbsp
- grated cheese7.5 oz
Pantry
- oil3.25 cup
- olive oil6 tbsp
- garlic powder0.5 tbsp
- gluten-free oats2.5 tbsp
- curry powder0.5 tbsp
- chickpea2 can
- flour1.5 oz
- chickpea flour42.5 tbsp
- egg7
- mustard4 tbsp
- nutmeg0.5 tbsp
- oregano0.5 tbsp
- breadcrumbs8.75 oz
- paprika0.5 tbsp
- smoked paprika0.5 tbsp
- pepper0.5 tbsp
- black pepper0.5 tbsp
- baking powder1.5 tbsp
- bean1 can
- tomato puree2.25 cup
- salt2.5 tbsp
- fettuccine1 lb
- gluten-free empanada wrapper4
- lasagna sheet12
- crushed tomato4.75 lb
Meal prep: what to make ahead
🍲 Cook and freeze: Fettuccine with Meat Sauce
For Mon · portioned in the freezer
🍲 Cook and freeze: Baked Meatballs in Tomato Sauce
For Mon · portioned in the freezer
🍲 Cook and freeze: Chicken Empanadas
For Tue · portioned in the freezer
🍲 Cook and freeze: Buseca (tripe and bean stew)
For Tue · portioned in the freezer
🍲 Cook and freeze: Shrimp and Leek Pie
For Wed · portioned in the freezer
🍲 Cook and freeze: Broccoli Gratin
For Wed · portioned in the freezer
🍲 Cook and freeze: Chickpea and Spinach Stew
For Thu · portioned in the freezer
🍲 Cook and freeze: Roast Pork Shoulder with Sautéed Mushrooms and Arugula
For Thu · portioned in the freezer
🍲 Cook and freeze: Meat Lasagna
For Fri · portioned in the freezer
🍲 Cook and freeze: Blender Chickpea Flour Crust
For Fri · portioned in the freezer
🍲 Cook and freeze: Chicken Milanesa (breaded chicken cutlets)
For Sat · portioned in the freezer
🍲 Cook and freeze: Puchero Criollo (Uruguayan Boiled Beef and Vegetables)
For Sat · portioned in the freezer
🍲 Cook and freeze: Creamy Mashed Cauliflower
For Sun · portioned in the freezer
🍲 Cook and freeze: Baked Mustard-Herb Chicken Legs
For Sun · portioned in the freezer
🥫 Make the sauces and bases (Tomato sauce)
For Fettuccine with Meat Sauce (Mon) · freeze in portions
🥬 Wash and chop: Onion, Bell pepper, Carrot, Garlic, Red bell pepper, Leek
For Fettuccine with Meat Sauce (Mon), Baked Meatballs in Tomato Sauce (Mon), Chicken Empanadas (Tue), Buseca (tripe and bean stew) (Tue), Shrimp and Leek Pie (Wed)… · keeps 3-4 days
It's loaded into your week and you can change anything.