Batch Prepping: 18 Easy & Customizable Meal Ideas

*bold items can be batch prepped ahead of time

BASIC MEAL BUILDING FORMULA:

1. VEGETABLES: 50% of plate

2. palm size PROTEIN

3. healthy FAT

4. whole food CARBS

BREAKFAST

overnight oats + cream/berries/nuts

chia seed pudding + coconut/fruit

roasted veggies + sausage/eggs

rice + veggies in breakfast burrito

frittata or egg cups

leftovers

LUNCH

BATCH PREP:

protein: meat, fish, beans, lentils, hummus

carb: whole grain, potatoes, yams

veggies: chop, sauté, or roast

BUILD INTO:

• wrap

• skillet

• tacos

• nourish bowl

• burrito bowl

• loaded salad

DINNER

vegetables + protein in soup or stew

chickpea/lentil curry + rice

broccoli + chicken + quinoa skillet

vegetable + shrimp stir-fry + rice

meat sauce over roasted veggies

casserole with mushrooms + beef + rice

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Batch Prep Meal Blueprint

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