Week 1: Everything I Meal Prepped This Week (Without Spending $5 Million on Groceries)
- 2 days ago
- 4 min read
Updated: 2 days ago
Grocery prices in Ontario are honestly wild right now — but my family still needs to eat, and I still want meals that feel nourishing, satisfying, and realistic for a busy week.
Each week, I share exactly what I meal prep for my family of five using simple ingredients, high-protein meals, and a system that actually works in real life. No perfection, no fancy ingredients, no separate meals for kids.
Here’s everything I meal prepped this week, plus all the recipes so you can recreate it yourself
What I prepped this week:
2 breakfasts
2 lunches
2 dinners
High protein
Family-friendly
Reheats well
Supports steady energy and blood sugar
Breakfasts
Cookie Dough Overnight Oats
A grab-and-go breakfast that feels like a treat but keeps you full all morning.
Serves: 4-5
Prep time: 10 minutes
Ingredients
2 cups rolled oats
1½ cups milk of choice
¾ cup plain Greek yogurt
1–2 scoops vanilla protein powder
2 tbsp chia seeds
2 tbsp maple syrup or honey
¼ cup mini chocolate chips
1 tsp vanilla extract
Pinch of salt
Instructions
In a large bowl or container, whisk together milk, Greek yogurt, protein powder, maple syrup, vanilla, and salt until smooth.
Stir in oats, chia seeds, and chocolate chips.
Divide evenly into jars or containers.
Cover and refrigerate overnight (or at least 4 hours).
Notes: Keeps well for up to 4 days. Add a splash of milk before eating if thicker than you like. Toddlers can eat a smaller portion without protein powder if preferred.
Caprese Egg Bake
A savory, protein-rich breakfast that reheats beautifully
Serves: 6 slices
Prep time: 10 minutes
Bake time: 35-40 minutes
Ingredients
10 eggs
½ cup milk
1 cup cherry tomatoes, halved
1 cup mozzarella cheese, shredded or cubed
2 tbsp olive oil
Salt and pepper
Fresh basil (optional)
Instructions
Preheat oven to 375°F.
Whisk eggs, milk, salt, and pepper in a large bowl.
Stir in tomatoes and mozzarella.
Pour mixture into a greased baking dish.
Drizzle olive oil over the top.
Bake 35–40 minutes until set.
Cool slightly, slice, and store.
Notes: Reheats well all week. Serve with toast or fruit. Toddlers love this cut into strips.
Lunches
Jennifer Aniston Salad
Fresh, filling, and popular for a reason- this one holds up beautifully for meal prep.
Serves: 4-5
Prep time: 15 minutes
Ingredients
1½ cups cooked quinoa or bulgur
1 can chickpeas, rinsed and drained
1 cucumber, diced
¼ cup parsley, chopped
¼ cup mint, chopped (optional)
½ cup feta cheese
Dressing
¼ cup olive oil
Juice of 1 lemon
Salt and pepper
Instructions
Add quinoa, chickpeas, cucumber, herbs, and feta to a large bowl.
Whisk olive oil, lemon juice, salt, and pepper.
Toss well and store in an airtight container.
Notes: Keeps well for 3–4 days. Great on its own or paired with protein.
High-Protein Chicken Salad
A classic, flexible lunch you can eat multiple ways.
Serves: 4
Prep time: 10 minutes
Ingredients
3 cups cooked, shredded chicken
½ cup plain Greek yogurt
2 tbsp mayo
1 celery stalk, finely chopped
1 tsp Dijon mustard
Salt and pepper
Instructions
Mix yogurt, mayo, Dijon, salt, and pepper in a bowl.
Stir in chicken and celery.
Adjust seasoning and store.
Notes: Serve with crackers, wraps, sourdough, or lettuce cups. Very toddler-friendly
Dinners
Sheet Pan Chicken & Veg
A simple dinner that turns into multiple meals.
Serves: 4-6
Prep time: 10 minutes
Cook time: 40 minutes
Ingredients
6–8 chicken thighs or breasts
2 sweet potatoes, cubed
1 head broccoli, chopped
2 zucchini, sliced
3 tbsp olive oil
Garlic powder, paprika, salt, pepper
Instructions
Preheat oven to 425°F.
Toss vegetables with olive oil and seasoning.
Spread vegetables on a sheet pan and add chicken.
Season chicken generously.
Roast 35–40 minutes until cooked through.
Optional: broil 2–3 minutes for crispy edges.
Notes: Eat once for dinner, once as leftovers. Swap sauces to change the flavor.
High-Protein 3-Bean Chili
Cozy, budget-friendly, and freezer-friendly.
Serves: 6-8
Prep time: 10 minutes
Cook time: 40 minutes
Ingredients
1 lb ground beef or turkey
1 can kidney beans, drained
1 can black beans, drained
1 can chickpeas, drained
1 large can crushed tomatoes
1 onion, diced (optional)
2 tbsp chili powder
1 tsp cumin
Salt and pepper
Instructions
Brown meat (and onion if using) in a large pot.
Stir in spices.
Add beans and tomatoes.
Simmer uncovered for 30–40 minutes.
Season to taste.
Notes: Freezes extremely well. Great for dinners and lunches
Week 1 Grocery List
(Serves 2 adults + kids | High-protein, family friendly)
PRODUCE
Cherry tomatoes
Fresh basil
Cucumber
Parsley
Mint (optional)
Celery
Sweet potatoes
Broccoli
Zucchini
Lemon
Onion (optional, for chili)
PROTEIN
Eggs (18-count)
Chicken breasts or thighs (for sheet pan dinner)
Cooked chicken (rotisserie or leftover chicken for chicken salad)
Ground beef or turkey (1 lb)
DAIRY
Plain Greek yogurt (large tub)
Mozzarella cheese (block or pearls)
Feta cheese
PANTRY / DRY GOODS
Rolled oats
Chia seeds
Vanilla protein powder
Mini chocolate chips
Maple syrup or honey
Quinoa or bulgur
Olive oil
Dijon mustard
CANNED / JARRED
Chickpeas (2 cans – one for salad, one for chili)
Black beans (1 can)
Kidney beans (1 can)
Crushed tomatoes (1 large can)
SPICES / SEASONINGS
Salt
Black pepper
Garlic powder
Paprika
Chili powder
Cumin
Italian seasoning (optional)
OPTIONAL TOPPINGS / ADD-INS
Sour cream or plain yogurt (for chili)
Avocado
Crackers, sourdough, or wraps (for chicken salad)
I keep sauces and seasonings simple so these meals stay flexible and kid-friendly. You can easily adjust spices or toppings based on what you already have at home
How We Ate This All Week
Breakfasts rotated daily
Lunches were salads and leftovers
Dinners cooked once, eaten twice
Chili covered multiple meals
Want more realistic meal prep like this?
Each week I share exactly what I meal prep for my family — including full recipes, grocery lists, and simple systems that actually work in real life.
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