423342506 Verification: 49d840196cf43f51

Meal Prep weekly plan + free weekly plan templates to print out

08 February 2025
Master the art of grilled strip steak! Learn how to select, season, and cook the perfect steak with...
Read More
05 February 2025
Discover the ultimate steak pepper recipe! Juicy, flavorful, and easy to cook, perfect for family dinners...
Read More
02 February 2025
Discover a delicious grilled octopus recipe! Tender, seared octopus served over creamy green pea purée...
Read More
28 January 2025
Discover 5 healthy slow cooker soup recipes packed with nutrients, easy to make, and perfect for busy...
Read More
26 January 2025
Try our Classic Caesar Salad Recipe for a healthy dinner. Fresh greens, grilled chicken, and homemade...
Read More
20 January 2025
Learn how to make creamy chicken noodle soup with this easy family recipe! Comforting, delicious, and...
Read More
17 January 2025
Discover the ultimate chicken and potato soup recipe with tips, variations, and expert advice for a hearty,...
Read More
15 January 2025
Learn how to make Marry Me Chicken Pasta with Cream Cheese, a creamy, flavorful dish perfect for date...
Read More
10 January 2025
Discover easy high-protein meal prep ideas, tips, and recipes to save time, eat healthy, and meet your...
Read More
20 December 2024
Learn how to plan, cook, and serve the perfect Christmas dinner with this beginner-friendly guide featuring...
Read More

We use affiliate links. If you purchase something using one of these links, we may receive compensation or commission.

Today I have one for you vegetarian weekly plan with five simple meal prep recipes brought along. Of course with a matching shopping list. And on top of that, there are wonderful weekly plans to print out. I wish you bon appetite and lots of fun meal prepping!

Meal Prep Weekly Plan + Free Weekly Plan Template to Print - Palate Friend Food Blog

Photo @ Niki Romczyk

Meal prep weekly plan with recipes

For my first weekly plan, I picked out five very simple recipes for you, the ingredients of which are perfectly coordinated. All recipes are vegetarian and no dish will take you more than 20 minutes to prepare.

By the way, I paid less than €25 for two people for all the groceries on the shopping list. So meal prep is a great way to save money.

Vegetarian weekly plan for your meal prep from Gaumenfreundin

Tips for the meal prep weekly plan

1. Plan meals and Weeknplan write

I have already completed this step for you. You can easily print out the weekly plan for the coming week here or save it to your cell phone. All you have to do is check what food you might still have at home. 🙂

2. Shopping

Now it’s time to go shopping. My shopping days are Saturday and Wednesday. On Saturdays I buy all the ingredients I need for the recipes on Monday, Tuesday and Wednesday. I also buy basic ingredients for the rest of the days on Saturdays.

I only buy fresh fruit, vegetables and meat that I have planned for Thursday and Friday on my day second day of shoppingfresh on Wednesday.

3. Pre-cooking

My two cooking days for the work week are Sunday and Wednesday. On Sundays I prepare my planned recipes from the Meal Prep weekly plan for Monday, Tuesday and Wednesday and put them in my storage boxes. On Wednesdays I cook ahead for Thursday and Friday.

By the way, I never cook ahead of time for my weekends. Here we enjoy family time and cook fresh food together. We often go out to eat or order something delicious.

If you like, you can also cook ahead for all days on one day (for example Sunday). You can also plan the same dish for several days. That is entirely up to you.

Shopping list for the meal prep weekly plan

Here you can print out the shopping list for all 5 recipes. Simply click on the graphic.

Free printable shopping list for a week

Recipes for the meal prep weekly plan

For my first weekly plan I have chosen five vegetarian recipes for you. You need a maximum of 20 minutes to prepare it, and just 80 minutes for all five recipes! By the way, I spent less than €25 on all the ingredients.

All my recipes are designed for two people. 1-2 small children will definitely be full. My quantities are calculated very generously. 🙂

MONDAY

Broccoli pasta with tomatoes and parmesan sauce for your meal prep

Pasta with broccoli, tomatoes and creamy Parmesan sauce


I look forward to your review. Simply click on the stars here.

A super easy family recipe with crunchy broccoli, tomatoes and creamy Parmesan sauce.

preparation 15 minutes

Total time 15 minutes

  • Prepare pasta according to package instructions. Divide broccoli into small florets. Quarter tomatoes. Grate Parmesan.

  • Heat oil in a pan. Fry broccoli for 3 minutes. Add cream and parmesan and simmer for 5 minutes. Fold in tomatoes. Season with salt and pepper.

  • Pour into two meal prep boxes separately from the pasta.

TIP: Prepare the pasta and tomatoes for Tuesday and divide the broccoli into florets for Wednesday.

The recipe comes from my new family cookbook The easiest family meals ever (Advertising / Amazon Link)

Calories: 859kcal | Carbohydrates: 123G | Protein: 41G | Fat: 23G

TUESDAY

Caprese pasta bake with tomatoes, wholemeal penne and mozzarella

Quick Caprese pasta bake with tomatoes and mozzarella


I look forward to your review. Simply click on the stars here.

The Caprese pasta bake is prepared in no time and is great for meal prepping.

preparation 15 minutes

Baking time 20 minutes

Total time 35 minutes

  • Preheat oven to 180 degrees

  • Prepare pasta according to package instructions. Dice the onion small. Quarter tomatoes.

  • Heat oil in a pan and sauté the onions. Add the pureed tomatoes and simmer for 5 minutes. Fold in the cream, basil and cherry tomatoes and season with salt and pepper.

  • Put the pasta with the sauce in a baking dish and add the mozzarella over it. Bake for 20 minutes.

Calories: 760kcal | Carbohydrates: 117G | Protein: 36G | Fat: 16G

WEDNESDAY

Sweet potato curry with broccoli and cauliflower rice in the lunch box

Brilliant coconut curry with sweet potatoes and broccoli – super quick


I look forward to your review. Simply click on the stars here.

The simple 6-ingredient recipe with broccoli and sweet potatoes is full of healthy ingredients and tastes really delicious.

preparation 20 minutes

Cooking time 15 minutes

Total time 35 minutes

  • Prepare rice according to package instructions. Peel sweet potato and cut into small cubes. Divide broccoli into florets.

  • Heat coconut oil in a pan and stir in curry paste. Add coconut milk and bring to the boil. Add sweet potato cubes and simmer for 10 minutes. Add broccoli and simmer for another 5 minutes.

  • Fill the rice separately from the curry into 2 meal prep boxes.

TIP: Prepare the rice for Thursday too.

The recipe comes from my new family cookbook The easiest family meals ever (Advertising / Amazon Link)

You can also replace 800 ml of coconut milk with 400 ml of coconut milk and 400 ml of vegetable stock.

Calories: 449kcal | Carbohydrates: 67G | Protein: 9G | Fat: 15G

THURSDAY

Quick fried rice with vegetables, soy sauce and egg

Quick fried rice with vegetables, soy sauce and egg – super easy


I look forward to your review. Simply click on the stars here.

I always have the ingredients for quick fried rice in the house. This way you can quickly cook something delicious.

preparation 10 minutes

Total time 10 minutes

  • Prepare rice according to package instructions.

  • Add oil to a pan with the vegetables and fry over medium heat until the vegetables are thawed. Then add the rice and fry for 5 minutes over medium heat. Push the rice and vegetable mixture to the sides and crack the eggs in the middle of the pan. Allow to set while stirring. Mix everything together and season with soy sauce, salt and pepper.

  • Pour into 2 meal prep boxes.

Calories: 700kcal | Carbohydrates: 137G | Protein: 20G | Fat: 7G

FRIDAY

Quick quinoa salad with tomatoes, chickpeas and parsley


I look forward to your review. Simply click on the stars here.

My quinoa salad is wonderfully refreshing, quick to make and a great meal prep recipe for the lunch break.

preparation 20 minutes

Total time 20 minutes

  • Place the quinoa in a sieve and rinse under hot running water to wash out the bitter substances. Bring water to a boil in a small pot. Add the quinoa and let it steep for 15 minutes over low heat with the lid closed. Then remove the pot from the heat and let it simmer for another 5 minutes without the lid.

  • In the meantime, halve the tomatoes, rinse the chickpeas and chop the parsley.

  • For the dressing, squeeze the lime and chop the garlic clove finely. Mix together with olive oil, salt and pepper.

  • Pour the dressing into two meal prep boxes separately from the salad.

Optionally serve with feta and avocado

Calories: 321kcal | Carbohydrates: 57G | Protein: 14G | Fat: 5G

Free printable meal prep weekly plans

So that you can get started with your meal prep planning right away, there are three meal prep weekly plans for you to print out as PDFs.

I described the basics of meal prepping in Part 1 of the special. There you will also find an overview of suitable dishes and ingredients as well as the right lunch boxes.

Did you like my meal prep special? And would you be happy to receive more weekly plans with recipes? I’m really happy about your feedback ♡

Free meal prep weekly plan with recipes

Photos in the kitchen: Niki Romczyk

Source link