This 7 ingredient meal prep plan takes under an hour of active time and sets you up for 3 easy dinners. Includes a printable shopping list and video prep demo.
I've shared how I make easy lunches with this Mix & Match Meal Prep Plan, and today I'm back with a dinner meal prep plan...it's absolutely incredible how a little bit of prep work can make weeknight dinners so easy!
This meal prep plan has actually been on the site for years, but it was super confusing. So today I have a clear plan with printable shopping list and a video prep demo that is going to help you get your meal prep done easily and efficiently.
What's on the menu? We are prepping 7 components on meal prep day and turning them into 3 easy weeknight dinners.
7 ingredient meal prep video
Want to see how this all comes together? Watch the video below for a visual guide. You can find more videos on my YouTube channel!
Don't forget to pin this post to save it for later!
Meal prep day
- cook Slow Cooker Honey Lime Chicken- get this going first as it takes the longest. There are also directions to cook in the Instant Pot or in the oven included on the recipe card
- shred veggies- cabbage (4 cups)
- 2 carrots
- 1 zucchini
- shred cheese- again I used my food processor but you could buy pre-shredded cheese (2 cups)
- slice bell peppers- thinly slice 3 bell peppers
- shake up vinaigrette- this takes 5 minutes or less: (3 tablespoons olive oil, 3 tablespoons white wine vinegar, 1 teaspoon sesame oil, 1.5 tablespoons honey, ยฝ teaspoon dijon)
Once you have prepped the 7 ingredients, you will store them in the fridge for up to 4 days and use them to make 3 different easy peasy dinners.
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Having parts of the meals prepped ahead is going to save you so much time on cook day!
Dinner 1
Grab the Thai Chicken Naan Pizzas printable recipe here
For this pizza, we are using:
- Honey Lime Shredded Chicken
- Shredded Carrots
- Shredded Cheese
- Sliced Bell Peppers
Dinner 2- Sesame Chicken Soba Noodle Salad
Grab the printable sesame chicken soba noodle salad recipe here
For this recipe we are using:
- Honey Lime Shredded Chicken
- Shredded Cabbage
- Sliced Bell Peppers
- Sesame Vinaigrette
Dinner 3- Shredded Chicken Sandwiches
Grab the printable shredded chicken sandwiches recipe here
For this recipe, we are using:
- Honey Lime Shredded Chicken
- Shredded Cabbage
- Shredded Carrots
- Shredded Zucchini
- Sesame Vinaigrette
That's it for our 7-ingredient meal prep plan! I hope you give them a try. Leave us a comment below if you do so we can hear if you enjoyed the recipes.
Check out some other meal plans on my site:
- Chickpea Meal Prep 3 Ways- turns 1 lb of chickpeas into three meals
- Fall Freezer Dinner Stock Up- stock up your freezer with 5 healthy meals
- Mix & Match Meal Prep- prep 12 different lunch portions in under 1 hour
- Whole Chicken Meal Prep- turns one whole chicken + 4 other ingredients into three dinners
- 5 Vegan Freezer Meals in 1 Hour- stock up your freezer with 5 healthy plant based meals
Sarah says
Hi there!
How many servings does this meal prep make? Is each dinner prep for 1 serving or 2? Sar
Denise says
Hi Sarah! Each meal serves four. If you click through to each recipe, there are full details for each recipe ๐
Janessa says
Can all of this be piled into one page for how to do the prep or am I just not seeing it? I thought with most meal preps you see all the ingredients, how and how much to chop and how to make the meals on one page. I found I was continually looking and clicking on different links.
Denise says
Thank you so much for bringing this to my attention! I could have sworn I put that info into the post but it definitely wasn't there. You can now find quantities in the box that says "Meal Prep Day". Hope you enjoy the recipes, Janessa!
Janessa says
Thank you! Usually your preps are so easy to follow so I was confused as to why I was having such a hard time! Thanks for the fix
Kristy says
Denise,
Thanks for sharing all these great recipes and meal prep ideas with us! Iโve got this 7 Ingredient Meal Prep going right now...canโt wait to have dinner tonight. Thanks for all you do to bring delicious, easy, meal-prep-able food to us all. You are my new favorite YouTube channel.
Blessings,
Kristy-aka-Mama to the MeYeR Man Crew
Denise says
Hi Kristy! I hope you enjoyed the meal plan! Thanks so much for your kind words <3
Kristy/Mama K MeYeR says
Yum-O! Denise, all of these meals are delicious! My family gobbled them right up. Thanks again!
Blessings
Kristy
Denise says
So happy to hear this, Kristy! Thank you so much for reporting back. Stay safe!
Bea says
Do you have calorie totals on these recipes?
Denise says
Hi Bea! You can find full nutritional information on the recipe card for each post (you will need to click through to those pages and scroll to the recipe card).
Annie says
Thank you so much for these recipes and this plan; I'm so excited I'm going to prep on Sunday for this weeks' dinners!
Denise says
Hi Annie! I hope you enjoyed the recipes!
Julie says
I can't wait to try these especially since our spring break is starting.. Just wish your youtube video wasn't showing that its private. I was looking forward to watching it
Denise says
Hi Julie, sorry about that! I had some confusion when scheduling the video for this post and accidentally put it up the week after it was really due to go up. The video is live now ๐
Suzanne says
I love this meal plan. I am going to make it for a new mom friend!
Denise says
What a good friend you are! I hope she enjoys ๐