2-hour 7-day meal prep from a flavor snob

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.

1. 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
2. Dairy-free yogurt cups assemble, layer then fridge/❄️
   
   • I use these cups  
   • Yogurt
   • Fruit selected from above
   • Granola (optional)
   • Chocolate hummus or Nutella (optional)
   • Dairy-free whip (optional)
3. Cocoa bowls blend, top & fridge/❄️
   
   • Oat milk
   • Cocoa powder
   • Protein powder I use this
   • Water
   • Fruit choices 1-2 to blend & 1-2 to top
   • Protein powder (optional)
   • Veggie(s) (optional) like carrots, spinach, kale
   • Pistacios/Nuts to top (optional)
4. 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
5. 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
6. 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
7. Croissant/Bagel ❄️ egg sandwich minis croissants by Publix are mmm
   
   • Cook protein, fry eggs and toast bread

Lunch — 40 mins

• Protein ❄️ — Pick 4-5
  • Pepperoni
  • Sliced turkey
  • Chicken breast/thigh I use this & fry in oil
  • Ground Turkey/Beef/Susage
  • Tuna

1. 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)
2. 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)
3. 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)
4. 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)
5. Wings & Salad
   • Chicken wings ❄️ season, +corn starch and bake at 425-450 for 20-30 mins
   • Caesar bag salad
   • Naan slices toasted (optional)
6. Steak bowl
   • Steak
   • Bag salad +any add-ins
   • Grain like white, brown or purple rice (w&b rice)
7. 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

1. 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
2. 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)
3. 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)
4. Israeli couscous bowl
   • Protein
   • Bag salad +any add-ins
   • Israeli couscous
   • Cucumbers remove seeds
   • Feta, goat or gorgonzola (optional)
   • Pumpkin/Sunflower seeds (optional)
5. Noodles
   • Protein
   • Noodles like this & this I put these on the flattop grill, hibachi style
   • Add-ins (optional) mushrooms, scallions, a veggie
   • Lime juice/wedges (optional)
   • Jalepenos (optional)
   • Crushed red pepper (optional)
6. 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
7. 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  

1. Plantain chips
2. Spicy mixed nuts
3. Sun chips
4. Pepperoni slices & Saltines
5. Deviled Eggs boiled eggs, sandwich spread, mayo, lil mustard, paprika
6. Toast w/Peanut Butter w/honey & bananas
7. Protein bars — Quest & Barebell
8. Fiber brownies
9. Oreos zero sugar
10. Oatmeal cookies
11. Fudge pops
    

Hydration

1. Protein shake
2. Ginger ale zero sugar 💚 this & this too
3. Ginger tea
   • For me, 3 servings per bag
   • Cloves (optional)
4. Cocoa tea I’m drinking this now
   
   • Cocoa powder
   • Ginger tea above
   • Dairy-free creamer (optional)
   • Cinnamon, Nutmeg & Ginger to top (optional)
5. Detox tea
   
   • Drink at night or at least 24-hours before event

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©️ By Alexia Winfield 2026