Simple & Healthy 4-Week Meal Prep Plan for Moms

Week 1 Recipes

• No-Bake Cookie Overnight Oats
• Crispy Tofu
• Homemade Hummus

Week 1 Game Plan

1. Open tofu, drain, and press. Here’s how: Wrap the block of tofu in paper towels or a clean kitchen towel. Place wrapped tofu on a plate and set something heavy on top, such as a cast-iron skillet. Let it sit for 15-30 minutes, then drain away the excess moisture.
2. While tofu is pressing, fill 4-5 jars with all the ingredients for overnight oats except milk. Shake or stir to combine.
3. Break tofu into pieces, and follow the Crispy Tofu recipe to cook it in a skillet.
4. While tofu is cooking, put ingredients for hummus into your food processor or blender and blend until smooth.
5. Flip tofu to other side to finish cooking.

Week 1 Storing & Reheating Instructions

• Overnight Oats: I find these do best if the milk is added the night before. So if you want to enjoy some the next day, add your milk to one jar, stir, close with a lid, and refrigerate. Then store the rest of the jars in refrigerator, and add milk the night before you want to have them. To enjoy overnight oats, eat cold from the jar or spoon it into a microwave-safe bowl and heat until warm.
• Cool tofu slightly then portion into an airtight container with a lid. Store in the refrigerator. To reheat, warm in the microwave or in a skillet and add to bowls with your favorite sauce. Enjoy within 3-5 days.
• Portion hummus into an airtight container with a lid and refrigerate. Enjoy within five days.

Week 1 Grocery LisT

Produce

• 1 clove garlic
• 2 lemons

Pantry

• 2-3 cups old-fashioned oats
• 1 cup powdered peanut butter (or regular peanut butter)
• 4-6 T. cocoa powder
• 3 T. pure maple syrup
• 2-3 tsp. vanilla extract
• 4-6 T. cacao nibs (or mini chocolate chips)
• 2 cans chickpeas
• 3 T. tahini
• 2 T. cornstarch
• 1 T. soy sauce
• 1/2 cup olive oil
• Salt & pepper

Refrigerated

• 4-6 cups milk (dairy or non-dairy)
• 1 block extra-firm tofu

Week 2 Recipes

• Protein Waffles
• Shredded Chicken
• Freezer Fudge Bites

Week 2 Plan

1. Blend Protein Waffles batter and let it rest while your waffle iron heats up.
2. While waffle iron is heating, place 1 cup chicken broth in your Instant Pot. Generously sprinkle 2 pounds of boneless, skinless chicken breasts with salt, pepper, and garlic powder. Close the lid, set the vent to “sealing”, and cook on Manual (high pressure) for 10 minutes. Follow the Instant Pot Chicken recipe in this post.
3. Cook Protein Waffles in your waffle iron and set aside to cool.
4. When chicken is done, remove from Instant Pot and shred.
5. Prepare Freezer Fudge Bites: Line a mini muffin tin with paper liners. Melt chocolate and blend with other ingredients. Spoon mixture into pan.

Week 2 Storing & Reheating Instructions

• Store Protein Waffles in an airtight container and keep refrigerated up to five days. Reheat in a microwave, toaster oven, or skillet on the stove. They can also be eaten cold. Leftover waffles are best if eaten within one week. Or freeze and eat within two months.
• Store shredded chicken in an airtight container in the refrigerator and eat within four days. You can add it cold to a green salad or reheat on the stove in a skillet with sauce for tacos or bowls.
• Place muffin tin of Freezer Fudge Bites in the freezer. Once they’re solid, you can remove them from the pan and place in a freezer container or freezer bag. Enjoy straight from the freezer.

Week 2 Grocery List

Pantry

• 1 cup oats (old-fashioned or quick)
• 3 T. maple syrup
• 1 1/2 tsp. vanilla
• 1 1/4 cup milk chocolate chips
• 1 cup chicken broth
• Salt, pepper, garlic powder, onion powder

Refrigerated

• 3 eggs
• 2 cups cottage cheese
• 2 pounds boneless, skinless chicken breasts

Week 3 Recipes

• Make-Ahead Breakfast Sandwiches
• Homemade Spaghetti Sauce
• No-Bake Snack Balls

Week 3 Plan

1. Scramble eggs and assemble sandwiches, following the recipe. Wrap each sandwich in aluminum foil and place in the refrigerator or freezer.
2. Start the spaghetti sauce: Brown the ground beef or turkey with onions, then add rest of ingredients according to the recipe. Cover with lid, cracked a bit, and simmer on low for two hours, stirring occasionally.
3. While spaghetti sauce is simmering, combine ingredients for Snack Balls in the food processor. Roll in balls and place on a plate or tray. Chill in the refrigerator until firm. Optional: Once they’re firm, dip them in melted chocolate.

Week 3 Storing & Reheating Instructions

• Store Breakfast Sandwiches in the refrigerator for up to four days. Reheat in the microwave or toaster oven. Or freeze them and use within two months for best quality.
• Portion spaghetti sauce into airtight containers and keep in the refrigerator for 3-5 days. Or freeze and enjoy within two months. To heat sauce, defrost in the refrigerator overnight, then place in a saucepan and heat on the stove over medium heat until hot and bubbly.
• Keep Snack Balls in an airtight container in the refrigerator for up to 10 days.

Week 3 Grocery List

Produce

• 1/2 onion
• 2 large cloves garlic

Pantry

• 6 English muffins or bagels
• 1 T. olive oil
• 1/2 cup chicken broth
• 28 ounces crushed tomatoes
• 16 ounces tomato sauce 
• 6 ounces tomato paste
• 3/4 cup quick oats
• 1/2 cup sunflower seed butter, such as Sunbutter (or peanut butter, if no allergies)
• 1/2 cup crisped rice cereal,
• 3 T. honey
• 1 T. ground flaxseed
• 1/3 cup chocolate chips
• Salt, pepper, oregano, parsley, basil, thyme
• Sugar

Refrigerated

• 6 eggs
• 1/2 cup milk
• 6 strips bacon
• 6 slices cheese
• 1 pound uncooked lean ground beef (90-93% lean)
• Butter

Week 4 Recipes

• Healthy Granola
• Slow Cooker Taco Meat
• Creamy Balsamic Dressing

Week 4 Plan

1. Preheat the oven to 300 degrees F for the granola. Combine granola ingredients in a large bowl and mix. Spread evenly on a baking sheet and bake for 20-30 minutes, stirring halfway through.
2. While granola is baking, place ground beef or turkey in the slow cooker for the Slow Cooker Taco Meat and mash with a potato masher. Add the rest of the ingredients and cook on low for 4-6 hours or high for 2-3 hours.
3. While taco meat is cooking, combine ingredients for the Creamy Balsamic Dressing in a jar, then shake or stir until smooth.
4. When taco meat is done, follow instructions in recipe for draining and adding seasoning.

Week 4 Storing & Reheating Instructions

• When granola is cool, store it in an airtight container and keep at room temperature for up to 2 weeks. Enjoy on yogurt, with milk, or straight from the container as a snack.
• Store taco meat in an airtight container or freezer bags. If refrigerating a portion, use within 3-5 days. If freezing, use within a few months for best quality. To reheat, heat in a skillet or in the microwave with a sprinkle of of water until hot and steaming.
• Keep the Creamy Balsamic Dressing in a jar in the refrigerator and use within a week. Shake well before using.

Week 4 Grocery List

Produce

• 1 clove garlic

Pantry

• 3 cups old-fashioned oats
• 1 cup walnuts
• 1/2 cup coconut flakes 
• 1/2 cup sunflower seeds
• 1/2 cup pure maple syrup
• 1/4 cup brown sugar
• 1/2 tsp. pure vanilla extract
• 1 1/4 cups enchilada sauce
• Butter
• 3/4 cup extra virgin olive oil
• 1/3 cup balsamic vinegar
• Dijon mustard
• Salt, cinnamon, chili powder, cumin, garlic powder, onion powder, paprika

Refrigerated

• 4 pounds 93-95% lean ground beef
• 3 T. plain yogurt