She Strengthens

Mastering the Art of Weekend Meal Prep

Breaking Free from the Cycle of Takeout and Snacking

Are you tired of relying on takeout and snacks to get you through the week? Do you dream of cooking homemade meals every night, but struggle to find the energy and motivation after a long day? You’re not alone. The reality is that most of us lead busy lives, and cooking a nutritious meal from scratch can seem like an insurmountable task.

The Solution: Weekend Meal Prep

But what if you could eliminate 70% of the work involved in cooking dinner each night? By dedicating a few hours on the weekends to meal prep, you can do just that. And it doesn’t have to be a chore. Turn meal prep into a fun and relaxing activity by adding a glass of wine, some good music, and enjoying the calming motions of chopping, cooking, and organizing.

Planning is Key

Before you start cooking, take a half hour to plan your menu for the week. Identify ingredients that can be used multiple times in different recipes, such as grilled meats or roasted vegetables. Create a grocery list and budget your time wisely to ensure you can prepare multiple ingredients at once.

Cooking and Preparing

Set aside a few hours to cook the ingredients you need. Use a slow cooker to prepare meats, and chop vegetables in bulk while you wait. Prepare large salads, cut up fresh fruit for snacks, and cook proteins and vegetables that can be used throughout the week.

Freezing Tips and Tricks

When freezing meals, use smaller portions and separate them into plastic freezer bags to make them easier to defrost and store. Label the bags with the food type and freeze date, and arrange containers in a single layer to allow for air circulation.

Sample Menus for a Month of Eating at Home

Here are four sample menus that utilize two core staples cooked on Sunday, with one recipe option for each day of the week. Feel free to mix and match meals or get creative with what you have on hand.

Week 1: Ground Turkey/Beef + Pizza Dough

• Day 1: Turkey Taco Salad
• Day 2: Traditional White Pizza
• Day 3: Turkey Burgers
• Day 4: Salami and Spinach Stromboli
• Day 5: Homemade Burritos
• Day 6: Roast Vegetable Pizza
• Day 7: Greek Salad with Garlic Flatbread

Week 2: Rice + Roasted Root Vegetables

• Day 1: Vegetable Quiche
• Day 2: Vegetable Omelettes + Toast
• Day 3: Chicken Fried Rice
• Day 4: Wild Mushroom Risotto
• Day 5: Vegetable Risotto
• Day 6: Pan-Fried Lemon Chicken with Roast Vegetables
• Day 7: Vegetable Bean Soup

Week 3: Marinara Sauce + Grilled Chicken

• Day 1: Pasta + Salad
• Day 2: Lightened-Up Chicken Parmesan
• Day 3: Provencal Stuffed Tomatoes
• Day 4: Grilled Chicken Fajitas
• Day 5: Easy Minestrone
• Day 6: Grilled Chicken Sandwiches
• Day 7: Grilled Chicken Salad

Week 4: Shredded Pork/Chicken + Salsa Trio

• Day 1: Pulled Pork Sliders
• Day 2: Fish Tacos with Corn Salsa
• Day 3: Pineapple Pulled Chicken Lettuce Wraps
• Day 4: Salsa Verde Enchiladas
• Day 5: Pulled Pork Hawaiian Pizza
• Day 6: Salsa Chicken Soup
• Day 7: Pulled Chicken with Cherry-Chili BBQ Sauce

Other Items to Consider Making in Bulk

• Large containers of iced tea, limeade, and green tea lemonade
• Breakfast cookies
• Quinoa and rice & beans
• Salad dressings
• Granola
• Hummus

By having a game plan for weekly meal prep, you can ensure a refrigerator filled with healthy options and make weeknight dining easy, fun, and inexpensive.