How to Food Prep for the Week: Breakfast, Lunch, and Dinner

Last week, I showed you how I meal prep for the week. Today I wanted to show you how to food prep for the week for the whole family for breakfast, lunch and dinner too.

A while ago, I decided to commit a few hours each week to meal prep: making and baking food for myself and the kids that will make our weeks a little smoother. Today, I’m showing how I meal prepped for the week by cooking myself seven easy to reheat, portioned lunches. We also made sourdough pizza crusts for dinner, sourdough bagels and English muffins for breakfasts.

I love to prep overnight oats to grab for a quick small breakfast before I go to the gym in the morning so we made some of those as well.

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Why Meal Prep for the Week?

Two weeks ago, I shared with you in detail about my health journey over the last two years. I still have so much to learn and I still have so much farther to go, but I loved hearing from you and how so many of you have been on similar journeys.

Meal prep has been a big part of that health journey. If I don’t have a plan for my week in eating, I never do as well as when I do make a good plan. Food prep is kind of the next step in that process. So if I know what I’m eating, meal prep can help me take some steps to make actually eating what I planned out a reality.

See what I meal prepped last week HERE.

Typical Meal Prep:

Usually what this looks like is this:

• over the weekend I do a quick inventory of what we have, what we need, and what I’m cooking that week
• I pull out any meat that I can thaw and cook ahead of time
• Either Jarrod or myself goes to the grocery store over the weekend or on Mondays typically
• I make sure I have healthy things for us to grab for snacks: cheese + low-ingredient crackers, fruit, fruit leather, peanut butter + rice cakes, popcorn (to pop on the stovetop)
• On Mondays usually, I prep whatever I can: bake things, sauté veggies, grill/cook meats, and more depending on the menu that week

I do not do any of this perfectly or follow my plan perfectly either, but all of this makes eating throughout the week so much easier!

WHAT’S IN MY LUNCH CONTAINERS?

As I said in my health post, I like to stick to about 1750 calories per day. Typically that means I have Greek yogurt and berries for breakfast, a lunch container for lunch (more on those in a second), and a healthy dinner that my family is eating–sometimes I have to make minor tweaks.

My lunch containers typically include the following:

• chicken (about 6oz)
• about 100 grams of rice
• and sauteed veggies of some sort

This week I had some steak on hand so I used that too.

That’s it! To some it can seem kind of like a boring diet, but eating the same basic meals each day makes it so much easier for my mind to handle it all!

Meal Prep: Breakfasts

For this meal prep session, I made the following:

• Boiled eggs
• Sourdough Bagels
• Sourdough English Muffins
• Overnight Oats

The Overnight Oats recipe below is approximate:

• 1/2 c. oats
• 1 TBSP Greek Yogurt
• 1 tsp honey
• sprinkle of cinnamon
• sprinkle of vanilla extract
• 2 tsp raisins
• 1/2 whole organic milk

Mix together in small jars. Put the lids on and shake. I like to eat mine cold, but you could heat it up too.

Meal Prep: Dinner

I have never really loved homemade pizza until I started baking with sourdough. Liz from Homegrown Education wrote a SUPER helpful guide to sourdough where she includes a pizza dough recipe my family is loving! We have made it several times and it turns out perfectly every time.

Watch Along

I am a visual person, here is a video of everything I meal prepped for the week: