Weekly Meal Prep: 5-Day Meal Plan to Simplify Your Week

Feeling overwhelmed by meal prep? This meal plan is your ultimate guide to simplifying your week, so you can enjoy delicious, healthy meals without the daily hassle. I’ve put together five high-protein, gluten-free recipes that are designed for easy storage and reheating.

Click one of the links below to jump to a specific section!

View the 5 Recipes
Get the Grocery List
See the Prep List

The 5 Recipes

Dinner 1: Turkey Meatball Skillet

A quick, one-pan meal that’s hearty and perfect for a satisfying dinner. PRINTABLE RECIPE HERE

A close-up view of the Turkey Meatball Skillet cooking, showing the ground turkey meatballs mixed with wilted spinach, diced red bell peppers, sliced mushrooms, and tomatoes in a large metal skillet. — The one-pan Turkey Meatball Skillet cooking to perfection.

Lunch 1: Mexican Chicken Bowls

A vibrant and customizable bowl packed with protein, fiber, and delicious Mexican-inspired flavors. PRINTABLE RECIPE HERE

Four individual meal prep containers filled with Mexican Chicken and Rice Bowls, each topped with fresh lime wedges and chopped green onions, ready for the week. — Meal prep for the week is done! These bowls are so easy to make and store.

Snack: No-Bake Peanut Butter Protein Balls

A quick, high-protein, and satisfying treat that requires no baking and can be easily prepped for the entire week. PRINTABLE RECIPE HERE

Dinner 2: Sheet Pan Sausage, Sweet Potatoes & Broccoli

A simple and hearty dinner with a perfect balance of savory and sweet flavors. PRINTABLE RECIPE HERE

A close-up view of the Sheet Pan Sausage, Sweet Potatoes, and Broccoli cooking in the oven, showing the ingredients spread out on a baking sheet. — Roasting to perfection on a single sheet pan for a simple, flavorful dinner.

Lunch 2: Lemon Herb Chicken & Roasted Veggies

A light, flavorful, and satisfying lunch that’s perfect for a grab-and-go meal. PRINTABLE RECIPE HERE

A single serving of Lemon Herb Chicken and Roasted Veggies on a gray plate with sliced avocado and pitted green olives on the side. — A delicious, colorful, and healthy plate of roasted chicken and veggies.

The Complete Grocery List

This list includes all the ingredients for the Lemon Herb Chicken, Mexican Chicken Bowls, Turkey & Vegetable Skillet, and Sheet Pan Turkey Sausage & Sweet Potatoes recipes.

Proteins

2 lbs boneless, skinless chicken thighs
2 lbs boneless, skinless chicken breast
2 lbs ground turkey (93% lean)
2 lbs turkey sausage

Produce

1 large zucchini
2 red bell peppers
1 large onion
1 lb broccoli florets
2 lbs sweet potatoes
2 cups cremini mushrooms
2 cups spinach
1 lemon
1 head of garlic

Pantry & Dry Goods

1 cup dry brown rice
1 can (15 oz each) black beans
1 can (14.5 oz each) diced tomatoes
1 can (14.5 oz each) sweet corn
2 tbsp olive oil
2 cups salsa
2 cups water or gluten-free chicken broth

Spices & Seasonings

Salt
Black pepper
Dried oregano
Dried thyme
Cumin
Chili powder
Smoked paprika
Garlic powder
Italian seasoning

The Prep List

Chop and Store Veggies:

Chop the zucchini, red bell peppers, and onion for the Turkey & Vegetable Skillet.
Chop the sweet potatoes for the Sheet Pan Turkey Sausage recipe.
Wash and cut the broccoli into florets for both the Lemon Herb Chicken and the Sheet Pan Turkey Sausage recipes.
You can store these in airtight containers in the fridge for up to 3-4 days.

Cook and Store Grains:

Cook the full amount of brown rice for the Mexican Chicken Bowls ahead of time. Once it cools, portion it into the meal prep containers.

Prep the Chicken and Turkey:

Cube the chicken thighs for the Lemon Herb Chicken recipe.
Cook and shred the chicken breast for the Mexican Chicken Bowls.
Cook the ground turkey for the Turkey & Vegetable Skillet and store it in a container.
Slice the turkey sausage for the Sheet Pan Turkey Sausage recipe.

With a little bit of planning, you can have a week of delicious, healthy, and easy meals ready to go. No more stressing about what to cook on a busy weeknight!

For a full visual guide on how I prepare these meals and get my kitchen organized for meal prep day, be sure to watch the full video on my YouTube channel.