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2-hour 7-day meal prep from a flavor snob
20+ savory at-home, mix & match meals and snacks.
publish date
05.20.26
topic
Food & Drink • Prep
#foodie #mealprep #Amazon #Publix #homechef #healthy #lextheconnect #contentcreator #blackmedia #mediabroadcast #streamers #blackcontent #contentmaker
20+ savory at-home, mix & match meals and snacks. You are worth the time it takes.
Below? Meals for breakfast, lunch and dinner — and that's not enough because having a variety of snacks and beverages to choose from... trust me, a happy host whose guests never went hungry.
Writing about food isn’t new here — this years-in-the-making meal prep, includes seven meals for breakfast, lunch, dinner +snacks. Choose from the menu below, why? This prep has given me energy, gotten me closer to my goal weight and eliminated scramble. The magic is in:
4. Containers: this ($ friendly) & this (disposable).
Breakfast — 45 mins
- Protein — Pick 1-2
- Turkey sausage ground/link/patty
- Chicken sausage ground/link/patty
- Beef/Pork Bacon
- Salmon
- Fruit — Pick 3-4 adds color to your diet suggest eating cold
- Kiwi ❄️ — requires little to no prep, wash, fridge and when you’re ready, slice, use a spoon to scoop out to eat
- reduces inflammation
- Bananas
- store away from citrus, citrus speeds up ripeness
- Grapefruit
- Cut in half (1 serving for me) or slice to wedges and store in fridge
- Oranges
- Cut to wedges and store in fridge
- Cherries
- Wash, remove stems and store in bowl w/similar fruit to save space
- Grapes
- Wash, remove stems and store in fridge
- Watermelon
- Slice in cubes or triangle and store in fridge
- Apples pink lady and honeycrisp are go-tos +great p.m. snack
- Frozen — Blueberries, Mangos, etc.
- Kiwi ❄️ — requires little to no prep, wash, fridge and when you’re ready, slice, use a spoon to scoop out to eat
- Corn muffin ❄️, protein & fruit
- Bake muffins from scratch w/the help of Pinterest I typically bake two dozen & freeze some
- Next time I bake these, I want to experiment w/adding sweet potato
- Dairy-free yogurt cups assemble, layer then fridge/❄️
- Cocoa bowls blend, top & fridge/❄️
- Toasted half bagel, protein ❄️ & fruit
- Pick your fav bagel everything, cinn raison are my go-to
- Separate the slices, making it easy to grab & toast
- Top with butter/spread
- Breakfast quesadillas ❄️ my son devours these
- Shallow fry tortillas & strain grease
- Fill with scrambled eggs, choice of protein, veggies (spinach, broccoli, kale, tomato) and cheese
- Egg strata & cinnamon raisin toast ❄️
- In a bowl, mix eggs, water, seasonings, with your choice of protein, veggies and bake in a buttered pan at 350 degrees for 40-45 mins
- Croissant/Bagel ❄️ egg sandwich minis croissants by Publix are mmm
- Cook protein, fry eggs and toast bread
Lunch — 40 mins
- Protein ❄️ — Pick 4-5
- Flatbread ❄️ & salad — Assemble and bake at 350 degrees for 10-15 mins reheat upside down
- Protein
- Naan Bread
- Pizza sauce
- Mozzarella
- Basil preferably fresh
- Veggies (optional) like spinach, tomato, jalapeños
- Bag salad based on bag, I typically add spinach, edamame, brussel sprouts, tomato, sweet potato, sunflower seeds, goat/gorgonzola
- Marinara sauce for dipping (optional)
- Chicken Tzatziki salad
- Chicken grilled/fried
- Leafy green spinach, lettuce, &/or spring mix
- Tzatziki
- Greek yogurt, cucumbers, dill, s&p, garlic, lemon juice, evoo & tomatoes (optional)
- Corn on the cob I buy the full ones & slice in half (optional)
- Naan slices toasted (optional)
- Lemon wedge (optional)
- Curry bowl ❄️
- Ground protein I use turkey & sausage
- Curry sauce coconut milk > heavy cream
- Grain like israeli couscous, rice, farro
- Veggie think carrots, cabbage, broccolini, collards
- Cucumbers to top (optional)
- Tomato to top (optional)
- Green onions to top (optional)
- Taco salad
- Protein
- Avacado
- Bag salad +any add-ins
- Grain like white, brown or purple rice (w&b rice)
- Pento/Black beans on the side
- Onions sweet/red (optional)
- Jalapeños (optional)
- Tomatoes (optional)
- Cilantro (optional)
- Tortillas 1-2 (optional)
- Wings & Salad
- Chicken wings ❄️ season, +corn starch and bake at 425-450 for 20-30 mins
- Caesar bag salad
- Naan slices toasted (optional)
- Steak bowl
- Steak
- Bag salad +any add-ins
- Grain like white, brown or purple rice (w&b rice)
- Tuna/Chicken salad
- Tuna/Chicken
- Boiled eggs
- Sandwhich spread
- Mustard
- Onions (optional)
- Naan slices toasted (optional)
Dinner — 40 mins
- Protein ❄️ — Pick 4-5
- Chicken grilled/fried
- Ground Lamb/Turkey/Beef/Sausage
- Steak
- Shrimp
- Pepperoni, Salami & Pastrami for Italian sub
- Sliders
- Ground Turkey/Beef/Sasuage mix 1-2 or 3
- Hawaiian rolls
- Toppings bacon, lettuce, tomato, mayo & pickles
- Baked beans
- I use zero sugar, add onions, green peppers, mustard & a lil molasses
- Corn on the cob
- Tacos
- Protein
- Leafy green
- Corn tortillas hard/soft
- Mild Sauce I use Taco Bell’s
- Lime wedges
- Pento/Black beans on the side
- Chips & Salsa (optional)
- Onions (optional)
- Tomato (optional)
- Avacoado (optional)
- Angel hair pasta ❄️
- Protein
- Angel hair pasta
- Alfredo make it thin
- Heat onions, garlic, then stock, lemon juice, heavy cream, white wine (optional) & parmesan cheese
- Leafy green arugula, spinach, peas (optional)
- Israeli couscous bowl
- Protein
- Bag salad +any add-ins
- Israeli couscous
- Cucumbers remove seeds
- Feta, goat or gorgonzola (optional)
- Pumpkin/Sunflower seeds (optional)
- Noodles
- Mini Italian subs toast in oven & also makes a 🔥 pasta salad
- Pepperoni, Salami & Pastrami
- Hawaiian roles I tripple to mimic a sub
- Mozzarella/Provolone
- Italian dressing
- Chicken stock from pasta water, evoo, lemon juice, Italian seasonings, grated parmesan, s&p & a lil sugar (optional)
- Onions white/sweet/red (optional)
- Cucumbers (optional)
- Shredded lettuce (optional)
- Pickles/Banana peppers/Jalepenos (optional)
- Tomato sauce for dipping (optional)
- Chips more snacks below
- Shepherd's pie ❄️
- Ground Lamb/Turkey/Beef/Sausage
- Mashed potatoes
- Veggie medley carrots, corn & peas comes frozen
- Pie crust (optional)
- Cheddar shredded (optional)
- Layer above and bake at 350-375 for 20-35 mins (bake pie crust first)
- Hawaiian roles (optional)
- Gravy (optional)
- In meat pan, sauté flour, add butter, stock & milk/cream
- Bag salad (optional)
Snack & Dessert
- Plantain chips
- Spicy mixed nuts
- Sun chips
- Pepperoni slices & Saltines
- Deviled Eggs boiled eggs, sandwich spread, mayo, lil mustard, paprika
- Toast w/Peanut Butter w/honey & bananas
- Protein bars — Quest & Barebell
- Fiber brownies
- Oreos zero sugar
- Oatmeal cookies
- Fudge pops
Hydration
- Protein shake
- Ginger ale zero sugar 💚 this & this too
- Ginger tea
- For me, 3 servings per bag
- Cloves (optional)
- Cocoa tea I’m drinking this now
- Cocoa powder
- Ginger tea above
- Dairy-free creamer (optional)
- Cinnamon, Nutmeg & Ginger to top (optional)
- Detox tea
- Drink at night or at least 24-hours before event
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©️ By Alexia Winfield 2026