T5: 5-Day Plan beginner-meal-prep-5-day
5-Day Beginner Meal Prep Plan
15 Total Meals
90 min Prep Time
$50-60 Weekly Budget
120g Avg Protein/Meal
Daily Breakdown
Breakfast
Overnight oats with banana and peanut butter
Protein 16g
Calories 380
Breakfast
Overnight oats with banana and peanut butter
Protein 16g
Calories 380
Breakfast
Overnight oats with banana and peanut butter
Protein 16g
Calories 380
Breakfast
Overnight oats with banana and peanut butter
Protein 16g
Calories 380
Breakfast
Overnight oats with banana and peanut butter
Protein 16g
Calories 380
Dinner
Flexible: eat out or finish leftovers
Protein 30g
Calories 500
Shopping List
MASTER LIST beginner-meal-prep-5-day
4.5 lbs boneless skinless chicken (thighs + breasts)
18 large eggs
1 container Greek yogurt (32 oz)
2 cups dry quinoa
3 cups dry jasmine rice
5 cups rolled oats
5 large bananas
2 English cucumbers
1 pint cherry tomatoes
1 red onion
1 lb green beans
1 bag frozen stir-fry vegetables
5 apples
1 bunch celery
1 head garlic
Olive oil
Soy sauce
Honey
Lemon juice
Dried oregano
Kalamata olives
Peanut butter
Almond butter
Hummus
Trail mix
5 protein bars
Feta cheese (crumbled)
Shredded cheddar
Sunday Prep Protocol
1
Make overnight oats for 5 days
10 minMake overnight oats for 5 days — layer oats, milk, yogurt, and chia seeds in 5 jars
2
Marinate Greek chicken thighs with lemon, oregano, and garli
5 minMarinate Greek chicken thighs with lemon, oregano, and garlic
3
Bake chicken thighs at 425°F
25 minBake chicken thighs at 425°F
4
While chicken bakes: cook quinoa and jasmine rice simultaneo
15 minWhile chicken bakes: cook quinoa and jasmine rice simultaneously
5
Make cucumber-tomato salad and tzatziki sauce
10 minMake cucumber-tomato salad and tzatziki sauce
6
Prep honey garlic sauce and season second batch of chicken f
5 minPrep honey garlic sauce and season second batch of chicken for dinner
7
Bake honey garlic chicken and green beans
30 minBake honey garlic chicken and green beans
8
Cook stir-fry chicken and sauce for dinner containers
15 minCook stir-fry chicken and sauce for dinner containers
9
Assemble all containers
10 minAssemble all containers — 5 lunch, 4 dinner
10
Clean up and store everything
10 minClean up and store everything