Meal prep plans

Meal prep works best with food that tastes as good on Thursday as on Sunday. MealTote's prep guide batches the week's chopping, sauces, marinades and grains into one or two sessions.

These recipes keep at least four days in the fridge, and many freeze well: chilis, curries, grain bowls, casseroles, soups and breakfast burritos.

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• Answer a few questions: who's eating, calories, optional macros, foods you love, allergies, time and budget.
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• Shop from one grocery list split across Walmart, Aldi, Costco, Kroger and 30+ other chains, with a meal prep guide for the week.

Breakfast ideas

Baked Ham & Cheddar Egg Cups25 min · 410 kcal · 44 g proteinBanana Bread Baked Oatmeal40 min · 330 kcal · 9 g proteinBerry Vanilla Overnight Oats5 min · 380 kcal · 18 g proteinBlueberry Cottage Cheese Blender Pancakes25 min · 470 kcal · 46 g proteinBrown Sugar Banana Bread75 min · 335 kcal · 6 g proteinChorizo & Egg Breakfast Tacos20 min · 1000 kcal · 46 g proteinCoconut Chia Pudding with Berries5 min · 385 kcal · 8 g proteinCosta Rican Gallo Pinto with Fried Eggs30 min · 670 kcal · 24 g proteinCrustless Ham, Broccoli & Cheddar Egg-White Quiche55 min · 370 kcal · 46 g proteinFluffy Buttermilk Pancakes25 min · 405 kcal · 10 g proteinFreezer-Friendly Breakfast Burritos40 min · 625 kcal · 30 g proteinFul Medames with Jammy Eggs & Warm Pita25 min · 585 kcal · 27 g proteinGinger Chicken Congee with Jammy Eggs75 min · 460 kcal · 34 g proteinHam & Swiss Cottage Cheese Egg Bites45 min · 370 kcal · 42 g proteinJamaican Spiced Cornmeal Porridge25 min · 415 kcal · 10 g proteinKaya Toast with Soft-Cooked Kopitiam Eggs40 min · 575 kcal · 24 g proteinMake-Ahead Ham & Cheddar Breakfast Strata75 min · 680 kcal · 42 g proteinMaple-Sage Turkey Sausage Patties with Egg-White Scramble & Toast30 min · 430 kcal · 46 g proteinNasi Lemak with Sambal, Eggs & Peanuts50 min · 700 kcal · 19 g proteinNew Orleans Grillades & Grits110 min · 595 kcal · 45 g proteinPeanut Butter Banana Oatmeal10 min · 490 kcal · 19 g proteinQuiche Lorraine75 min · 640 kcal · 26 g proteinSpinach, Feta & Pepper Egg Muffins30 min · 205 kcal · 16 g proteinStovetop Apple Cinnamon Oatmeal with Pecans20 min · 375 kcal · 9 g protein

Lunch ideas

Ajiaco Bogotano (Colombian Chicken, Corn & Potato Soup)75 min · 655 kcal · 45 g proteinArgentine Chicken Empanadas with Peppers & Egg90 min · 725 kcal · 35 g proteinAvgolemono (Greek Lemon Chicken & Rice Soup)45 min · 500 kcal · 40 g proteinCaldo Verde (Portuguese Potato, Kale & Linguiça Soup)50 min · 690 kcal · 24 g proteinChicken Tikka Rice Bowls with Cucumber Raita45 min · 545 kcal · 65 g proteinChicken Udon Noodle Soup with Bok Choy35 min · 510 kcal · 38 g proteinChipotle-Style Chicken Burrito Bowls30 min · 870 kcal · 54 g proteinCreamy Pesto Chicken Pasta Salad with Cottage Cheese Dressing30 min · 545 kcal · 59 g proteinCrunchy Thai Peanut Chicken Salad20 min · 460 kcal · 33 g proteinCurry Chicken Salad Lettuce Cups with Apple & Cashews30 min · 510 kcal · 63 g proteinFrench Onion Soup with Gruyère Croutons110 min · 585 kcal · 22 g proteinGarlic-Lime Pork Bánh Mì Rice Bowls with Quick Pickles45 min · 525 kcal · 55 g proteinGigantes Plaki (Greek Baked Giant Beans with Feta)75 min · 800 kcal · 34 g proteinHarira (Moroccan Tomato, Lentil & Chickpea Soup)60 min · 475 kcal · 21 g proteinHearty Minestrone with White Beans & Pasta50 min · 515 kcal · 22 g proteinHomemade Chicken Noodle Soup with Wide Egg Noodles50 min · 435 kcal · 38 g proteinHoppin' John with Collards & Smoky Turkey40 min · 580 kcal · 32 g proteinHot and Sour Soup with Tofu & Pork35 min · 505 kcal · 28 g proteinItalian Wedding Soup with Mini Turkey Meatballs50 min · 430 kcal · 29 g proteinJamaican Beef Patties with Flaky Turmeric Crust90 min · 670 kcal · 21 g proteinLebanese Red Lentil Soup with Lemon & Crispy Pita40 min · 570 kcal · 25 g proteinLemongrass Pork Vermicelli Bowls (Bún Thịt Nướng)35 min · 635 kcal · 39 g proteinMulligatawny (Curried Chicken & Lentil Soup)50 min · 605 kcal · 37 g proteinMumbai Pav Bhaji with Butter-Toasted Buns45 min · 780 kcal · 20 g protein

Dinner ideas

15-Minute Veggie Fried Rice20 min · 445 kcal · 15 g protein30-Minute Chicken Pho40 min · 455 kcal · 36 g proteinAloo Gobi with Basmati Rice45 min · 605 kcal · 14 g proteinArroz con Pollo55 min · 495 kcal · 37 g proteinBabi Kecap (Sweet Soy Braised Pork)110 min · 805 kcal · 38 g proteinBangers & Mash with Onion Gravy and Peas40 min · 915 kcal · 34 g proteinBBQ Pulled Pork Sandwiches with Tangy Slaw240 min · 855 kcal · 37 g proteinBeef & Broccoli Stir-Fry25 min · 610 kcal · 40 g proteinBeef Kofta with Herbed Rice & Tzatziki35 min · 945 kcal · 44 g proteinBeef Nihari (Slow-Simmered Spiced Beef Stew)240 min · 750 kcal · 40 g proteinBigos (Polish Hunter's Stew with Kielbasa & Sauerkraut)150 min · 840 kcal · 39 g proteinBirria-Style Beef Tacos with Consommé210 min · 885 kcal · 63 g proteinBò Kho (Vietnamese Lemongrass Beef Stew) with Baguette150 min · 800 kcal · 49 g proteinBrazilian Feijoada (Black Bean & Pork Stew)120 min · 875 kcal · 43 g proteinButter Chicken45 min · 945 kcal · 51 g proteinCantonese Soy Sauce Chicken with Ginger-Scallion Oil80 min · 875 kcal · 46 g proteinCape Malay Chicken Sosaties with Yellow Rice65 min · 835 kcal · 53 g proteinCarne Asada Tacos30 min · 740 kcal · 44 g proteinChana Masala35 min · 580 kcal · 17 g proteinCheesy Beef & Rice Stuffed Peppers55 min · 755 kcal · 39 g proteinChettinad Chicken Curry with Roasted Spices60 min · 730 kcal · 52 g proteinChicken & Andouille Gumbo90 min · 685 kcal · 39 g proteinChicken Cacciatore over Soft Parmesan Polenta75 min · 675 kcal · 56 g proteinChicken Sausage & Peppers Skillet with White Beans35 min · 570 kcal · 56 g protein

259 MealTote recipes fit this plan. Browse all recipes.

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