This week's meal prep ideas are perfect for the start of the new year, focusing on simple recipes and flexible staples to make balanced meals easier all week long.
The first few weeks of the new year are usually busy, whether you are getting back into routines, juggling work schedules, or trying to feel more organized after the holidays. This week's meal prep ideas are designed to help you reset your fridge and your week without making it complicated. The recipes are all about creating a simple base that makes weekdays easier and meals more predictable as you ease into the new year.
My Meal Prep Formula
This plan is all about prepping a few reliable staples that you can use in different ways throughout the week. Having these ready cuts down on last-minute stress and decision fatigue, while still making it easy to put together balanced, satisfying meals!
My method is:
- 1x grab and go breakfast - Having a balanced breakfast option ready to go makes it easier to stop skipping breakfast and start the day feeling supported.
- 1-2 x balanced snacks - I always like to have an option to beat the 3pm slump!
- 1x versatile protein for lunches or dinners. Prepping one main protein gives you options without feeling repetitive. You can use it for lunches or dinners and change up how you serve it throughout the week so meals stay interesting.
- 3-4 fruits and vegetables. Choose a handful of produce you enjoy and will actually eat. Washing and chopping them ahead of time makes it much more likely they get used during the week.
Top Tip
Meal prepping doesn't need to be overwhelming!! Instead of overhauling your entire routine, start with the part of your day that needs the most help. Pick the meal or time that feels hardest and prep one thing that will make it easier to stay on track this week!
This weeks meal prep plan
- Start with the protein biscuits and chicken (either or they both take about the same length of time to cook)!
- While those are cooking, get started on prepping your protein balls and yogurt dressing.
- Finish it off by chopping up your lettuce and washing your berries!
- Clean and pack everything up!
This weeks recipes:
Breakfast
My Protein Breakfast Biscuits! Each biscuit packs 15 g of protein, and you can easily pair it with berries and Greek yogurt for a balanced breakfast!
Lunch
This crispy chicken is a great staple to have prepped for the week. Use it in wraps, sandwiches, salads, or bowls. It reheats well and makes lunches come together quickly.
Will pair this with:
Greek Yogurt Caesar Dressing for wraps and sandwiches!
Snack
My lemon turmeric energy balls are a perfect afternoon snack option! With a touch of sweetness from honey and tang from the lemon, these turmeric energy balls capture all the flavors of a lemon poppyseed cake in a bite.
Savoury option: swap the dressing with the cottage cheese ranch if you prefer an option good for salads AND dipping!
Dinner Ideas
I do not usually prep dinners ahead of time. I am typically home in the evenings and have time to cook, but having a plan makes a big difference. Choosing three to four dinners for the week and shopping for those ingredients helps weeknights run more smoothly!
Tip: write out the dinners and put them on the fridge so everyone in the household knows the plan!
Storage Containers
- Glass containers - these are great because it comes with small, medium and large options!
More Meal Prepping Resources
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Catch up on past FREE weekly meal preps:
Find week 1-18 of my meal prepping series HERE!
See you in the kitchen!
I love seeing my recipes in action! If you decide to make any of these meal prep recipes, don't forget to snap a photo and tag me on Instagram- @nourishedbynic! I also always appreciate comments & ratings on the posts here on the site!
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