Here's An Easy Meal-Prep Plan For Your Week Ahead
Meal prepping doesn't have to be difficult — and this step-by-step routine will help make Tasty's Make-Ahead Meal Plan a breeze.
Meal prepping can feel overwhelming — but with a little planning, it doesn't have to be.
Below you'll find prep instructions for Tasty's Make-Ahead Meal Plan — which is a week's worth of simple (and delicious!) breakfasts, lunches, dinners, and snacks.
This prep list may seem overwhelming — but it's completely doable. Most of your time will be spent waiting for things to cook, so you won't really be putting in that much active time.
Here's what you'll prep:
• Honey-roasted granola
• Pico de gallo
• Roasted sheet tray veggies
• Brown rice
• Homemade hummus
• Crispy chickpeas
• Shredded chicken
• Veggie egg cups
** You'll need some basic kitchen tools to cook these recipes. Find a full list of equipment needed here.
Find the printable grocery list here. It has everything you'll need for today and the rest of the meals for the week.
If your schedule allows, we suggest grocery shopping and doing the prep work a day before (usually on Sunday), then starting day one of the recipes the following day.
To see the full week's menu including grocery lists, tips for starting, and everything else you'll need, click here.
The full recipes are at the bottom of this post, but you can also download a printable PDF of them here.
Let's get started!
1. Honey-Roasted Granola
The first thing to do? Make some homemade granola so you can sprinkle it on all kinds of good stuff throughout the week.
Just toss some oats with a bit of honey, cinnamon, and salt —then pop it in the oven.
2. Pico de Gallo
While the granola cooks, make some fresh pico de gallo.
Just chop up some tomatoes, red onion, cilantro, garlic, and jalapeño — then season it with lime juice and salt.
3. Roasted Veggies
By now, your granola should be done cooking — so it's time to roast some veggies on a sheet tray.
Cut up some broccoli, cauliflower, and carrots into bite-sized pieces — then toss 'em with olive oil, minced garlic, salt, and pepper.
4. Brown Rice
Next, cook your rice on either the stovetop or in a rice cooker.
5. Hummus
While the rice cooks, whip up a simple homemade hummus.
6. Crispy Spiced Chickpeas
Next up, it's time to roast some chickpeas.
Drain the rest of your chickpeas, toss them with olive oil, salt, red pepper flakes, and garlic — then roast until crisp.
7. Shredded Rotisserie Chicken
8. Veggie Egg Cups
And finally, you'll make egg cups with those veggies you just roasted. They're for breakfast tomorrow morning.
Mix the veggies into six beaten eggs, season with salt and pepper, then bake in muffin tins.
1. Honey Granola
Recipe yield: 1 ½ cups
Ingredients:
1 ½ cups rolled oats
3 tablespoons honey
2 teaspoon olive oil
¾ teaspoon ground cinnamon
¼ teaspoon kosher salt
Preparation:
1. Preheat oven to 350° F (180˚C).
2. In a large bowl, combine oats, honey, olive oil, cinnamon, and salt. Stir so oats are completely coated in honey.
3. Pour onto a parchment-lined sheet tray in a single layer and bake until slightly browned, about 12-15 minutes. Let cool and store in an airtight container.
4. Enjoy!
*Vegan Substitution: Omit the honey and replace with agave syrup.
2. Pico de Gallo
Recipe yield: 2 ½ cups
Ingredients:
2 roma tomatoes, diced
Half a red onion, diced
1 jalapeño, seeded and minced
1 garlic clove, minced
3 tablespoons chopped cilantro
The juice of half a lime
½ teaspoon kosher salt
¼ teaspoon ground black pepper
Preparation:
1. Combine all ingredients in a large bowl and stir.
2. Transfer into an airtight container and store in the fridge.
3. Enjoy!
Note: You can go ahead and cut the other half of the lime into four wedges. You'll use these later in the week.
3. Roasted Sheet Tray Veggies
Recipe yield: 8 cups
Ingredients:
1 head of broccoli, cut into florets (about 3 cups)
1 head of cauliflower, cut into florets (about 3 cups)
3 large carrots, peeled and cut into rounds (about 2 cups)
2 cloves of garlic, minced
3 tablespoons olive oil
1 teaspoon kosher salt
½ teaspoon black pepper
Preparation:
1. Preheat oven to 400° F (204˚C).
2. Toss all ingredients together in a large bowl. Save half (you’ll roast them later in the week) and transfer the other half onto a parchment-lined sheet tray.
3. Bake until tender and slightly browned, about 20 minutes. Once cooled, transfer into an airtight container and store in the fridge.
4. Enjoy!
4. Brown Rice
Recipe yield: about 3 cups
Ingredients:
1 ⅓ cups brown rice
3 cups water
½ teaspoon kosher salt
Preparation:
1. Place the rice in a sieve and rinse until the water runs clear to remove excess starch.
2. Transfer the rice to a large pot with salt and water, and bring to a boil over high heat. Reduce to a simmer, put a lid on, and cook until the water is absorbed, about 45 minutes.
3. Once cooled, transfer to an airtight container and store in the fridge.
4. Enjoy!
Note: If using a rice cooker, use the same ratio as above.
5. Hummus
Recipe yield: 1 cup
Ingredients:
1 ½ cups canned chickpeas, drained
¼ cup olive oil
1 small garlic clove
The juice of half a lemon
½ teaspoon kosher salt
¼ teaspoon ground cumin
Preparation:
1. Combine chickpeas, olive oil, garlic, lemon juice, salt, and cumin in a blender or food processor and blend until completely smooth.
2. Transfer to an airtight container and store in the fridge.
3. Enjoy!
6. Crispy Spiced Chickpeas
Recipe yield: 2 cups
Ingredients:
2 cups chickpeas, drained and dried with a towel
2 teaspoons olive oil
1 clove of garlic, minced
½ teaspoon kosher salt
¼ teaspoon ground black pepper
¼ teaspoon red pepper flakes
Preparation:
1. Preheat oven to 350° F (180˚C).
2. Combine chickpeas, olive oil, garlic, salt, black pepper, and red pepper flakes in a large bowl and toss to coat.
3. Transfer onto a parchment-lined sheet tray and bake until golden and crisp, about 40-45 minutes, shaking halfway through cooking.
3. Enjoy!
7. Veggie Egg Cups
Recipe yield: 6 egg cups
Ingredients:
6 large eggs, beaten
1 ½ cups roasted sheet tray veggies, chopped (see recipe above)
½ teaspoon kosher salt
¼ teaspoon ground black pepper
Nonstick cooking spray
Preparation:
1. Preheat oven to 350˚F (180˚C).
2. Spray a 6-cup muffin tray with nonstick spray.
3. In a bowl, add the eggs, chopped veggies, salt, and pepper, and stir to distribute ingredients.
4. Distribute the mixture evenly between muffin cups. (If using a standard 12-cup muffin tin, skip every other cup).
5. Bake until the eggs are set, about 15 minutes.
6. Enjoy!
Vegan Substitution: Make scrambled tofu instead: Replace the eggs with 1 block (14 oz.) crumbled extra-firm tofu and cook in a nonstick pan with olive oil, turmeric, nutritional yeast (optional), chopped roasted sheet tray veggies, salt, and pepper. Serve with tortillas or pita bread. (For complete step-by-step instructions on scrambling tofu, click here.)
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