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wholesome meal prep for per week

Hello pals! How are you? I hope you had a beautiful weekend! We had been on the pool with pals (the very best), watching the Wildcats, and I educated a shopper and labored on Match Crew programming.

For right this moment’s publish, I’m updating an older publish as a result of there are such a lot of useful suggestions right here on meal prep for per week!

Wholesome meal prep for per week

Serving to Out with a New Child

Meal prep will be a tremendous instrument once you’re setting your self up for achievement all through the week. It was additionally KEY when Liv and P had been newborns. It’s one thing I like to do for my new mama pals, along with making a dinner for his or her household. If I could make them some staples to have readily available, they’ll have a neater time nourishing themselves throughout fast nap breaks or with one hand.

Among the issues that really helped me when the ladies had been infants:

-Naps and/or showers (normally courtesy of the madre or nana. I’d feed P or Liv they usually’d say, “Go nap or bathe.” And I might. And it was THE BEST.)

-Assist with something round the home or with the canine. The poor canine had been typically uncared for, so my mother or MIL would leash them up for a stroll across the neighborhood.

-FOOD. Takeout was superior, and selfmade was even higher.

I keep in mind consuming quite a lot of sugar, and feeling so completely satisfied when my pal Whitney introduced soup over. It had protein and veggies, warmed my soul, and I may warmth it in a mug and eat with one hand. Finished and executed.

Listed below are some staples I made for a brand new mama pal: Paleo bread, in a single day oats, salad beasts, lactation cookies, and hearty soup.


Meal prep for a week of clean and protein-packed eats. See how much you can make in an hour! All the steps are at

Right here’s How I Did One Week of Meal Prep in One Hour.

One week of healthy meal prep in one hour! See how to do it at


In a single day oats (oats, almond milk, peanut butter, cinnamon, maple syrup, berries, cacao nibs)

Paleo bread

Salads (rooster, quinoa, chopped veggies and kalamata olives)

Soup (rooster breasts, onion, chopped zucchini, carrots, bell peppers, garlic, broth, bone broth, recent herbs). That is a straightforward dinner or a wholesome lunch possibility.


1. Place 2 rooster breasts on the underside of the Instantaneous Pot. Season properly with salt, pepper and garlic powder. You can too make the soup within the sluggish cooker, however it can take longer (about 5 hours). No huge deal when you’re doing this on a Sunday and have time for it to prepare dinner!

2. Begin chopping veggies for the salads and soup. For every part I chopped, half was reserved for salads, half went into the moment pot.

3 celery ribs (soup solely)

4 carrots (peel and cube)

1/2 cucumber (salads solely)

3 bell peppers

3 zucchini

1 candy onion (soup solely)

3. Rinse and begin boiling the quinoa. (You can too use white or brown rice as an alternative of quinoa!) I did 1 cup of quinoa in 2 cups of rooster broth. Cauliflower rice is one other nice possibility.

4. End the soup and get it going! Add the chopped veggies to the Instantaneous Pot (on high of the seasoned rooster), 2-3 cloves of minced garlic, add 1 carton of rooster broth, and eight oz of bone broth (or extra rooster broth).

Soup ingredients in the instapot

Season properly with salt and pepper, then high with 5 sprigs of thyme and three massive sprigs of rosemary. Set on the “Soup” setting for quarter-hour. (I nonetheless can’t consider it cooks every part in quarter-hour of lively cooking.)

fresh herbs for soup

5. Brown rooster for the salads. Cube two rooster breasts (into bite-sized items), and season properly with salt, pepper, thyme, garlic, and smoked paprika. Prepare dinner in a bit of olive oil in a big pan till utterly cooked. Take away from warmth to chill.

chicken cooking on the stove

6. By now, the quinoa must be executed cooking. Fluff with a fork and take away from warmth to chill.


7. Preheat the oven and begin the Paleo bread. It was my first time making a double batch, and it got here out rather well. Simply control it as a result of ours acquired a bit of toasty on high.

8. Whereas the Paleo bread is cooking, assemble the salads. In Mason jars, I added the rooster, then quinoa, then the chopped veggies, kalamata olives, and topped with romaine. You should utilize any greens you’re keen on, however put them on high so that they don’t get soggy. Later once you’re able to eat, simply add dressing, cowl, shake, and serve. You can too add roasted veggies to your salads, cooked on a sheet pan with avocado oil, salt, and pepper.

mason jar salads

9. Subsequent, make the in a single day oats. In every jar, I added about 1/2 cup of the Dealer Joe’s gf tremendous oats, and about 1 cup of almond milk. I drizzled in a bit of maple syrup, cinnamon, and blended properly. I topped every jar with a blob of almond butter or peanut butter, some cacao nibs, and berries. Raspberries and blueberries have a tendency to carry their form the very best.

overnight oats

10. When the Paleo bread and soup are cooled and able to go, pack every part as much as both share with pals, or retailer within the fridge. I transported the salads and in a single day oats in jars, the Paleo bread in a sealed glass dish, and the lactation cookies I had made beforehand and frozen.

Healthy meal prep for a week

So inform me pals: how’s the meal prep going? What’s your favourite factor to make forward for the week? I like breakfast cookies, baked breakfast cookies, and this egg casserole.

I additionally love making an enormous batch of roasted veggies, arduous boiled eggs, shredded rooster (so excellent for meal prep), stir fries, and seasoned cauliflower rice. Even after I don’t have time to do a full meal prep, 20 minutes or half-hour of constructing fast staples could make an enormous distinction in my week.

Buddies with kiddos: what was your favourite meal post-baby?? Submit-birth sushi was every part I’d been dreaming of.



Extra meal prep posts:

5 days of wholesome daytime eats

An hour of fresh eats

One week of wholesome snacks

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