Week 11 was made with easy prep and minimal kitchen time in mind, while still giving a good variety of flavors with similar ingredients.
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Did you see Week 10?
This meal plan has…
1. high variety.
2. a new dinner every night and leftovers for lunch.
3. quick or premade breakfasts.
4. similar veggies.
Create Your Own Meal Plan
If you came here just to check things out but you like to meal plan yourself, here’s a free printable to help.
Portions & Shopping
Since I don’t know how many people you’re cooking for, you’ll have to click on the recipes to get the ingredients and amounts.
Most food bloggers allow you to change the serving size on the recipe card and the ingredient amounts will adjust automatically.
Quick & Easy or Premade
— Peanut Butter & Jelly Sandwich – because why not
— 1 Egg & a Pumpkin Scone
— Breakfast Burrito Casserole
All lunches are leftovers from dinner, except Monday, which is takes 5 minutes to make.
— Tuna Salad w/ Crackers & Fresh Bell Peppers & Cream Cheese
— One Pan Salmon & Veggies
— One Pan Mediterranean Chicken & Veggies
— Healthy Homemade Sloppy Joes
— Pressure Cooker Ropa Vieja
— BBQ Chicken Quesadilla
2. Blueberry Coconut Yogurt Parfait (fresh blueberries, & coconut yogurt, topped with either sliced almonds, unsweetened coconut or hemp seeds.
3. Protein Smoothie (store bought)
4. Leftover Tuna
5. Fresh Bell Peppers & (spreadable & flavored) Cream Cheese
6. Leftover Pumpkin Scones
7. Blueberry Breakfast Cake w/ Coconut Yogurt
8. Peanut Butter & Jelly Sandwich
Adjust the days to fit your schedule.
Day 1 – Sunday
Make the Tuna Salad and slice the bell peppers for Monday’s lunch. Add an apple or other easy carb.
Day 2 – Monday
1. Make the One Pan Salmon & Veggie Bake and add a carb like rice or quinoa. Make a double portion of the extra carb because you’ll need it for Tuesday’s dinner as well.
2. While dinner is in the oven, make the Pumpkin Scones.
Day 3 – Tuesday
1. Fix an egg and eat it along with a pumpkin scone. Add a glass of milk or piece of fruit if you need more carbs.
2. Prepare the One Pan Mediterranean Chicken & Veggies for dinner. Use the leftover carb from last night, or make another.
Day 6 – Friday
1. Make the BBQ Chicken Quesadilla for dinner.
Day 7 – Saturday
1. Do an inventory of what meals and snacks are left. Plan to eat them this weekend.
2. Shop for next week’s meals.
As a food safety manager, I do not recommend meal prepping only once a week due to bacterial growth.
Meal prep can be done as little as twice a week, ensuring that all food is eaten within 3 to 4 days of being prepared or cooked.
Also, no food should sit unrefrigerated for more than 2 hours once it has been prepared or cooked.