We’ve all been there. You’re standing in front of your refrigerator or pantry with “nothing to eat”. After being there so many times, I’ve learned doing a little meal prep goes a LONG way. This is a step-by-step guide to meal prep in less than 60 minutes that will last the entire week.
Here’s what you will need:
- large baking sheet
- parchment paper (or foil)
- medium saucepan (or instant pot)
- large skillet
- glass storage containers
- rectangular baking dish
- ingredients for each recipe/step
Here’s what will be prepped by the end of the steps:
- 8 hard boiled eggs
- Egg casserole packed with vegetables (meat optional)
- 12 muffins
- Roasted sweet potatoes
- Roasted Chicken
- Diced vegetables
Step 1: Brown 1 lb. seasoned ground sausage in a skillet and preheat oven to 375 degrees. (begin step 2 while sausage is cooking)
Step 2: Scrub/wash 4-5 small sweet potatoes (for larger potatoes, slice in half length-wise) and lightly rub with olive or avocado oil. Place potatoes (flesh side down if cut in half) on baking sheet lined with parchment paper and bake for 40 minutes at 350 degrees.
Step 3: In a mixing bowl scramble 8 eggs and add 1/3 c. milk (I use almond), cooked sausage and any vegetables you like (I typically add frozen chopped spinach, diced peppers and/or frozen shredded sweet potatoes). The options are endless so really – add whatever vegetables you like. At this point there is probably 35 minutes left on the timer you set for the sweet potatoes. Pour the egg mixture into a large rectangular baking dish and bake for 30-35 minutes (using the same timer you already set).
Step 4: Make a whole chicken using an instant pot (shortcut: purchase a rotisserie chicken from the grocery store).
Step 5: Make any muffin recipe you like, I made these.
Step 6: Make hard boiled eggs – Place your eggs in a pot and cover with cold water by 1 inch. Bring to a boil over medium-high heat, then cover, remove from the heat and set aside 8 to 10 minutes. Drain, cool in ice water (this is key so they peel more easily).
Step 7: Chop vegetables for snacking (peppers, cucumbers, carrots… again anything you like)
By following these steps you will have enough food prepped for breakfast every day, snacks each day and several lunches and dinners. Here are some of my favorite ways to use the prepped food throughout the week:
- egg casserole + roasted sweet potatoes
- hard boiled eggs + raw nuts + fruit
- muffin + almond butter
- roasted sweet potato + chicken + vegetables
- chicken + avocado + hard-boiled egg
- smashed avocado + diced hard-boiled egg on toast
- chicken can be used for salads, sandwiches, pasta
- roasted sweet potatoes + diced vegetables for easy sides
- diced vegetables with hummus or guacamole
- hard-boiled eggs
Please let me know in the comments below if you try any of these meal prep steps or if you have any other meal prep tips/tricks!