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5 Day Family Meal Prep: Simple and Easy Recipes for the Week Ahead

Meal prepping can be a game changer for busy families, helping you save time, reduce stress, and ensure healthy eating throughout the week. By planning out meals in advance, you not only save time during hectic weekday dinners but also control portion sizes and ingredient choices. Here’s a simple meal prep plan with easy recipes to get you started for the week ahead!

Day 1: Savory Chicken and Veggies

Recipe: Baked Lemon Herb Chicken with Roasted Vegetables

Ingredients:

• 4 chicken breasts
• 2 lemons (juiced)
• 2 teaspoons dried rosemary
• 2 teaspoons garlic powder
• Salt and pepper to taste
• 4 cups mixed vegetables (carrots, bell peppers, broccoli)
• Olive oil

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Marinate the chicken breasts with lemon juice, rosemary, garlic powder, salt, and pepper for at least 30 minutes.
3. Toss the mixed vegetables with olive oil, salt, and pepper.
4. Place the chicken and vegetables on a baking sheet and bake for 25-30 minutes until the chicken is cooked through.
5. Cool, then store in airtight containers in the fridge.

Meal Assembly

Split the chicken and veggies into two meals for Monday and Tuesday.

Day 2: Taco Bowls

Recipe: Ground Beef Taco Bowls

Ingredients:

• 1 pound ground beef (or turkey)
• 1 packet taco seasoning
• 2 cups cooked brown rice
• 1 can black beans (drained and rinsed)
• 1 cup corn
• Toppings: diced tomatoes, shredded lettuce, shredded cheese, avocado

Instructions:

1. In a skillet, brown the ground beef over medium heat, then add the taco seasoning and follow the packet instructions.
2. Prepare the brown rice according to package directions.
3. In your meal prep containers, layer rice, beef, black beans, and corn.
4. Reserve toppings in a separate container to add fresh before serving.

Meal Assembly

Portion out for two days (Wednesday and Thursday).

Day 3: Veggie-Packed Pasta

Recipe: One-Pot Veggie Pasta

Ingredients:

• 12 oz whole wheat pasta
• 1 zucchini (chopped)
• 1 bell pepper (chopped)
• 1 cup spinach
• 2 cups vegetable broth
• 1 teaspoon Italian seasoning
• Grated Parmesan cheese (optional)

Instructions:

1. In a large pot, combine whole wheat pasta, zucchini, bell pepper, spinach, vegetable broth, and Italian seasoning.
2. Bring to a boil, then cover and simmer until the pasta is cooked and some liquid has evaporated (about 10 minutes).
3. Serve hot, or let cool before storing in individual containers for later.

Meal Assembly

This recipe can be split into three lunch or dinner servings (Friday, Saturday, and Sunday).

Day 4: Easy Stir-Fry

Recipe: Chicken and Broccoli Stir-Fry

Ingredients:

• 1 pound chicken breast (sliced)
• 4 cups broccoli florets
• 2 cups mixed bell peppers (sliced)
• 1/4 cup soy sauce
• 2 tablespoons sesame oil
• Cooked rice or noodles for serving

Instructions:

1. In a large skillet, heat sesame oil over medium-high heat; add sliced chicken and cook until browned.
2. Add broccoli and bell peppers; stir-fry for about 5-7 minutes until vegetables are tender.
3. Pour in soy sauce and stir to coat everything evenly.
4. Allow to cool before portioning into containers over rice or noodles.

Meal Assembly

Perfect for both lunch and dinner, this makes four servings (Monday through Thursday of the next week).

Day 5: Fun Breakfast Prep

Recipe: Overnight Oats

Ingredients:

• 2 cups rolled oats
• 2 cups almond milk (or milk of choice)
• 1 tablespoon chia seeds
• 1 tablespoon honey or maple syrup
• Toppings: fruits, nuts, or seeds

Instructions:

1. In a bowl, mix oats, almond milk, chia seeds, and sweetener.
2. Portion into jars or containers and refrigerate overnight.
3. Add your favorite toppings each morning for a quick, nutritious breakfast.

Meal Assembly

These can last for five breakfasts throughout the week.

Tips for Successful Meal Prep

1. Plan Ahead: Take some time each weekend to plan your meals and grocery list, focusing on easy recipes.
2. Batch Cooking: Cook large portions of grains, proteins, and veggies that can be mixed and matched throughout the week.
3. Storage: Invest in good quality airtight containers to keep meals fresh and organized.
4. Freezing: If you have extra servings, freeze them for future use.
5. Involve the Family: Get everyone involved in the meal prep process. It’s a fun way to spend time together!

Conclusion

Meal prepping can dramatically simplify your family’s weekly routine, making healthy eating more accessible and enjoyable. With these easy and delicious recipes, you’ll be well on your way to a stress-free week of family meals. Happy cooking!