Free Winter Meal Prep Plan {Weeknight Meals}

This free meal prep plan is filled with delicious recipes for winter. Prep the ingredients ahead so weeknight meals come together fast!

Winter Meals

When the days get colder and the sun sets earlier, it can be hard to stick to your healthy eating routine. Luckily, there are plenty of easy winter meals you can make! I put together this free winter meal plan that will give you delicious and nutritious meals all week long. From breakfast to lunch and five different dinner options, this meal plan will help you stay on track – no matter how cold it gets outside.

The meal plan

Breakfast

Lunch

Dinner #1

Dinner #2

Dinner #3

Dinner #4

Dinner #5

The meal prep plan

Follow this prep ahead plan on Sunday in the order in which everything is listed (eg the rice gets prepped first, then veggies, sauces, cheeses and proteins last). You will then pull your prepped ingredients out for each night's recipe and cook the recipe fresh. This will cut your nightly cooking time in half!

If you're enjoying this meal prep plan and want another one, sign up for a free trial to Dinner Prep Pro. 

Baked oatmeal

1. Make recipe as instructed. Reheat individual portions in the microwave for 1 minute or reheat the entire dish in the oven for 15 to 20 minutes at 350 F.

Chickpea soup

1. Make recipe as instructed. Reheat individual portions in the microwave or on the stove until warm.

Vegetarian lentil chili

1. Dice 2 onions, chop 4 stalks of celery and mince 2 cloves of garlic, storing together in a container.
2. Chop 1 red pepper and 1 green pepper, storing in the same container.
3. Peel and chop 2 sweet potatoes, storing in a container.

Lasagna soup

1. Dice 2 yellow onions and mince 2 cloves of garlic, storing together in a container.
2. Grate 1/2 cup mozzarella cheese and store in a container.
3. Chop 1/4 bunch of parsley and store in a container.

Chicken pasta bake

1. Dice 2 chicken breasts into 1 inch pieces and store in a container.
2. Mince 2 cloves of garlic and slice a red onion, storing together in a container.
3. Dice 1 red pepper and store in a container.
4. Slice fresh mozzarella cheese.

French onion chicken skillet

1. Cut 2 chicken breasts in half lengthwise and store in a container.
2. Slice 4 yellow onions and store in a container.
3. Cut 1 head of broccoli into florets and mince 2 cloves of garlic, storing both in a container.
4. Grate 1/2 cup Swiss cheese and store in a container.

Roasted vegetable flatbread

1. Mince 2 cloves of garlic, storing in a container.
2. Slice 1/2 zucchini, 1 portobello, 1/2 red onion and 1/2 yellow pepper, storing in a container.
3. Grate 1/2 cup each of parmesan and mozzarella cheese, storing in a container.

Grocery list

Here is your grocery list. What I recommend you do is copy and paste this list into a Word doc and then erase the items you already have on hand. I know it looks like a long list but I've included everything except for salt and pepper.

If you have a well-stocked kitchen, then you will be able to strike most pantry staples off the list, such as the spices, oils, broth and condiments; possibly even butter, eggs, onions and milk as well!

If you're enjoying this meal prep plan and want another one, sign up for a free trial to Dinner Prep Pro. 

• 7 tbsp olive oil
• 2 tbsp coconut oil
• 4 ½ tsp salt
• 2 ¾ tsp pepper
• 2 tsp italian seasoning
• 1/2 tsp dried rosemary
• 1/2 tsp red chili flakes
• 1 tbsp chili powder
• 1 tsp cumin
• 1 tsp smoked paprika
• 1 tsp baking powder
• 1 tsp cinnamon
• 4 chicken breasts
• 1 lb extra-lean ground beef
• 14 cloves garlic
• 9 yellow onions
• 1 ½ red onions
• 2 carrots
• 8 stalks of celery
• 2 red peppers
• 1 green pepper
• ½ yellow pepper
• 1 head broccoli
• 1 portobello mushroom
• ½ medium zucchini
• 7-8 sundried tomato slices
• 2 sweet potatoes, peeled and chopped
• 1/2 cup corn
• 1 bunch fresh basil
• 1 bunch  fresh parsley
• 6 cups spinach
• 1 tsp lemon zest (optional but highly recommended for chickpea soup)
• 2 tbsp lemon juice (preferably fresh squeezed)
• 1 banana
• 1 cup fresh or frozen berries
• 10 cups vegetable broth
• 4 ½ cup beef broth
• 2 eggs
• 2 cups milk
• 1/2 cup sour cream
• 1 (453g) log fresh mozzarella cheese
• 1 cup mozzarella cheese
• 1/2 cup Swiss cheese, grated (you can sub in mozzarella cheese instead)
• 1 cup Parmesan cheese
• 1 parmesan cheese wedge
• 1 cup ricotta cheese
• 1 (750mL) can crushed tomatoes
• 1 (540mL) can chickpeas
• 2 tbsp red wine
• 1 cup brown lentils
• 1 (450g) box rigatoni pasta (or 1lb)
• 2 cups dried mafalda pasta or rotini
• 1/2 cup ditalini pasta
• 2 (650mL) jars marinara sauce
• 1 storebought pizza crust
• 3 cups rolled oats
• 2 tsp flour
• 1/2 cup maple syrup
• 1 tbsp vanilla

The post Free Winter Meal Prep Plan {Weeknight Meals} appeared first on The Girl on Bloor.