Weekly Food Prep for Families

It doesn't matter if you're a stay at home mom, working, or single mom, feeding the family is always time consuming.  But not anymore!  Meal prep has saved me since I went back to work, and if I'm organized on the weekends it doesn't even feel that cumbersome to get ready for the week!

Below are grocery lists, weekly prep instructions (all under 45 min), and daily dinner instructions (all under 15 min) that will cut your time in the kitchen and still ensure you get quality family time every night at the dinner table...

Stay tuned for more menus in the future :)

Week 1 Menu:


Night 1: Saturday - Tuna Melt

Night 2: Sunday - Chicken Salad

Night 3: Monday - Quesadillas

Night 4: Tuesday - Chicken Salad

Night 5: Wednesday - Beef Stew

Night 6: Thursday - Omelettes

Night 7: Friday - Pizza (& side salad)

Grocery List: 


  • 1 Roast Chicken

  • Approx. 0.275 kg Stewing Beef (1 small pack)

  • 1 can of Tuna

NOTE: The Beef can be put straight into the freezer when home.



  • 2 red peppers

  • 2 red potatoes

  • 1 tomato

  • 2 apples

  • 6 carrots

  • 2 avocados

  • 1 lemon

  • 1 bunch of kale


  • 8 eggs

  • 1 Pizza of choice

  • 1 Loaf of fresh bread

  • 1 small block of cheese

  • 2 hand fulls of prunes

  • 1 small block of feta cheese


Pantry & Fridge Items: 

  • 6 Pack of Tortilla Soft Shells

  • Greek Yogurt (1/2 cup)

  • Pickles (2 singles)

  • Olives (8 singles)

  • Mayonnaise (2 tbsp)

  • Buffalo Sauce (2 tbsp)

  • Garlic Powder Mix

  • Steak Seasoning

  • Dried Croutons

  • Pumkin Seeds

  • Olive Oil 

  • Balsamic Vinegar

  • Worcestershire Sauce

  • Coconut oil

  • Pack of dried cranberries

Saturday Meal Prep:

NOTE: Just shift the schedule if meal prep isn't taking place on Saturdays

  1. Set aside on medium bowl (for Tuna Melt) and 4 storage containers:​

    • Medium for Chicken salads (Container A, top left)

    • Medium for Quesadillas (Container B)

    • Large for Beef Stew (Container C), extra  containers for extra potato in above pic

    • Small for Omelettes (Container D)

    • Medium for roast chicken (Container E)

    • Small bag for shredded cheese

  2. Wash and dry all produce (I soak and scrub in 1 cup vinegar with a sink full of water)

  3. Take out a large cutting board and follow the below order for produce prep:​

    1. Slice 1 red pepper into long strips and put half into container C

    2. Chop 1 red pepper and split evenly between containers A, B, and D

    3. Chop carrots and put into container C

    4. Chop tomato and split between containers B and D, close container D

    5. Chop apples and place into container A

    6. Peal and slice potatoes into thin circles (1-2mm thick) and place on top of veggies in container C, close container C

    7. Chop avocados and split between containers A and B

    8. Chop feta cheese and split between containers A and B, close containers A and B

  4. Chop up roast chick and place in container E, close container E

    • I also like to keep the legs and wings to put on the side of the salad​

  5. Place containers A, B, C, D, and E in fridge

  6. Shred half of the cheedar cheese

  7. Chop 2 pickles and 8 olives, place in medium bowl

  8. Drain tuna and add to medium bowl, add 2 tbsp mayonnaise and 2 tbsp buffalo sauce, mix well with a fork, cover with saran wrap and place in fridge 

how to meal prep








Recipes/Evening Prep Instructions: 

Night 1: Saturday - Tuna Melt

​Tuna Melt Mix - Drain tuna and add to medium bowl, add 2 tbsp mayonnaise and 2 tbsp buffalo sauce, mix well with a fork

  1. Heat cast iron pan on medium with 2 tbsps of coconut oil.  Note a cast iron pan is not required, but it's amazing for grilling!

  2. Slice enough cheddar cheese to cover as many sandwiches as you plan to make, one layer per sandwich.  Include an extra sandwich of cheese only for kids (front of picture).

  3. Slice the loaf of bread into as many pieces needed for sandwiches.

  4. Layer each piece of bread with cheese, then tuna melt mix from food prep section, then a final piece of bread.

  5. Place sandwich in warm cast iron pan with melted coconut oil.  Sear (until brown), then flip and sear other side. Cut in half and serve!

chicken salad

Night 2 & 4: Sunday & Tuesday - Chicken Salad

​Container A - 1/3 chopped red pepper, 1 chopped apple, 1/2 chopped avocado, 1/4 cup chopped feta cheese.


  1. Use one large bowl per serving, layer in kale pieces (remember to remove the stems).  The bunch of kale will be used for 3 dinners, so use 1/3 per evening.

  2. Pour 5-8 croutons on each salad.

  3. Cover with roasted chicken (1/3 of roast chicken in container E).

  4. Evenly distribute half of the contents from container A between the salad bowls for the evening.

  5. Sprinkle pumpkin seeds on top.

  6. Dress with oil and vinegar.

  7. Serve as is, for the men add the chicken wings/legs to increase salad appeal!

homemade quesadilla

Night 3: Monday - Quesadillas

​Container B - 1/3 chopped red pepper, 1/2 chopped tomato, 1/2 chopped avocado, 1/4 cup chopped feta cheese.

  1. Fold tortilla shell in half.

  2. Cover all halves lightly with shredded cheese, evenly distribute contents from container B, remaining 1/3 of roast chicken from container E, and lightly again with cheddar cheese.

  3. Lightly grill on stove in a pan, I use multiple pans to have all quesadillas ready at once (2 fit per pan) and the clean up is easy for dishes.

  4. Cut in half and serve with Greek yogurt on the side for dipping (healthy substitute for sour cream).

crockpot beef stew

Night 5: Wednesday - Beef Stew

​Container C - 1 sliced red pepper, 6 sliced carrots, 2 pealed potatoes sliced 

  1. Tuesday night prepare crock pot from container C.

  2. La​yer bottom with potatoes (note cut potatoes will turn brown in the fridge, this is totally normal). Pour 1/4 cup water over potatoes.

  3. Top with carrots & peppers, create a small crater in the middle for beef.

  4. Place beef in crater and coat with 2 tbsp of Worcestershire sauce, then season with 1 tbsp garlic seasoning and 1 tbsp steak seasoning.

  5. Rinse dried prunes and place around the beef on the edges of the pot.

  6. Place in fridge over night, and start in crock pot in the morning to cook on low for 8-9 hours while at work.

  7. When ready, mix well to create texture by mushing potatoes, and serve!


Night 6: Thursday - Omelettes

​Container D - 1/3 chopped red pepper, 1/2 chopped tomato

  1. Whisk 8 eggs with 1/8 cup of milk (almond milk is fine too), and 2 tsp garlic mix.  You can mix this the night before or day of.

  2. Heat pans on medium with 1 tbsp of coconut oil.  When oil is melted, pour in egg mixture to cover pan.  This mixture will make 3 big omelettes, so distribute accordingly.  I use 3 pans at once to serve warm.

  3. Evenly distribute container D over all three omelettes, then sprinkle cheddar cheese on top.

  4. When egg is completely cooked (lightly bubbling on top), then fold in half in pan, and transfer to plates.

  5. Cut in half and serve warm!

pizza and side salad

Night 7: Friday - Pizza (& side salad)

​Let's face it, you've had a hard week so treat yourself to a night off and enjoy some pizza!  To keep it somewhat healthy I usually pair it with a side salad that I prep the night before...

  1. The night before, in a medium bowl squeeze lemon and pour in equal parts of olive oil.

  2. Tear up remaining kale and add to bowl.  Massage lemon and oil into kale, let marinate in fridge.

  3. When pizza is in the oven, add croutons, avocado, goat cheese, and cranberries.

  4. Serve pizza with side salad.