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See serving size in each recipe, and adjust the list if you want to make more or less. Check your cabinets/fridge for items you might already have.
Beer, Wine and Spirits
1/2 cup White wine or vegetable broth
Breads and Cereals
8 slices bread, such as Texas toast, sourdough, or white bread
Canned and Jar Goods
1 jar of your favorite BBQ sauce
3 cans black beans
2 cans corn
2 cans garbanzo beans
1 small jar kalamata olives
1/4 jar Peperoncini, thinly sliced
1 can of chopped tomatoes
2 cups water or vegetable broth
Dairy
12 slices of cheese, such as cheddar, gouda, and/or Havarti
10 eggs
3 oz feta
1 cup of Greek yogurt
8 oz mexican blended cheese
8 oz grated parmesan
7 Tbsp unsalted butter
Meat
Just over 2 lbs of chicken breasts
2.5 pounds ground lamb
Seafood
16 ozs salmon, about 4 filets
Oils and Dressings
Caesar dressing, or other favorite dressing
olive oil
Pasta, Rice and Beans
1 cup brown rice
Produce
½ cup packed basil leaves
3 red bell pepper
1 lb of Brussel sprouts
1 pint cherry tomato
1 large bunch cilantro (or 2 small)
2 bunches of dill
2 cups edamame
2 english cucumber
2 heads of garlic (or 1 head + 1 pkg of peeled cloves)
5 cups kale, Lacinato kale is my favorite
1 leek
4 lemons
2 limes
6 oz Mushrooms, pre-sliced optional
1 tiny red onion
4 yellow onions
1 large sweet potato, or 2 small
3 pounds roma tomatoes
1 large head of romaine lettuce, or 2 small
8 oz of yukon gold potatoes
Spices and Seasonings
cayenne
Cinnamon
garlic powder
ground allspice
ground coriander seed
ground cumin
oregano
paprika
pepper
salt
Your favorite seasoning mixes
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Make each recipe just before enjoying, prep some items from other recipes while making each meal, and/or prep some of the items below on your designated prep day for a speedy week of meals!
Cook entire Breakfast #1 and enjoy all week! Plus boil an extra 4 eggs (for an additional 1-6 minutes) for Lunch #1.
Rinse, dry, and combine 1/3 can black beans and 1/3 can corn in a container for Dinner #5
Shave 1lb of brussel sprouts for Dinner #1
Make yogurt sauce for Dinner #2
Make Tomato Soup for Dinner #3 completely and store in the fridge or freeze for up to a month.
(Optional) Make 🥄Chipotle-Lime Dressing and 🥄Lemon Vinaigrette dressings for Lunch #1 and #2
See more make ahead tips in tips & tricks below + in each recipe
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- When you cook Salmon for Dinner #1, make extra for Lunch #2!
- When you cook Meatballs for Dinner #2, make extra for Dinner #4!
- The breakfast hash uses lamb, this week because we use it for meatballs too, but feel free to get less lamb than the grocery list says and add a different kind of ground meat, your favorite bacon or sausage, or no meat at all.
- On your prep day, make sure to mostly cool the food on your counter (assuming your kitchen isn’t too warm) for up to an hour before refrigerating. If the food is still a little warm, I would cool it uncovered in the refrigerator, set an alarm for 30 minutes, then cover.
- Cheese and garlic amounts are suggestions, feel free to buy/use (a lot) more if that’s your preference.
- Grocery list is based on serving amount on the recipe, so make sure to update your grocery list if you want to make extra for leftovers (breakfast, lunch, or dinner) or freeze a batch of soup!