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Meal Prep for Beginners

Here is a list of grocery list staples you can use to prepare meals throughout the week — all without having to make a return trip to the store.

The items on this list are chosen with versatility in mind. Most will last long enough to pull double duty as ingredients in a nutritious breakfast on one day, and still plenty left over to help you work up a tasty evening meal the next. Meal prepping can help save time and money, but best of all, it helps keep you on track!

Here is the list:

  • Eggs

  • Apples

  • Feta cheese

  • Tomato sauce

  • Peppers

  • Broccoli

  • Chicken

  • Sweet potatoes

  • Black beans

  • Whole wheat tortillas

  • Salsa

  • Greek yogurt

  • Old-fashioned oats

  • Banana

  • Frozen fruit

  • Avocado

  • Peanut butter

  • Baby spinach

These 18 simple ingredients are the foundation for your week-long meal plan. Here are a few delicious and easy meal ideas for breakfast, lunch, and dinner to get you started.


  • Overnight oats prepared with milk — topped with berries and peanut butter

  • Breakfast tacos with eggs, sautéed peppers, salsa, and feta cheese

  • Frozen fruit smoothie with a blending base of Greek yogurt and milk

  • Baked egg muffins with spinach, peppers, and feta cheese


  • Baked sweet potatoes topped with black beans, avocado, salsa, and feta cheese

  • Peanut butter & banana “sushi” — Roll a whole wheat wrap filled with peanut butter and banana

  • Spinach salad with chicken, roasted sweet potatoes, feta cheese, and apples

  • Avocado egg salad wrap with spinach


  • Sweet potato & black bean tacos topped with salsa, feta cheese, and an avocado & Greek yogurt crema

  • Breakfast Shakshuka (the word literally means “mixture”) — a tangy dish of baked eggs in tomato sauce and spinach, topped with feta cheese

  • Chicken stir fry with peppers and broccoli, topped with avocado

  • Sweet potato veggie egg hash (sweet potatoes, spinach, and broccoli)

  • Grilled chicken with sweet potato fries and roasted broccoli

This list is only a start, but it’s super-easy to tweak these meals by swapping out an ingredient here and there to suit your taste. But you don’t have to stop here! Now that you’re on track with our list, what nutritious and tasty meal creations can you dream up?

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