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Here's An Easy Meal-Prep Plan For Your Week Ahead

Meal prepping doesn't have to be difficult — and this step-by-step routine will help make Tasty's Make-Ahead Meal Plan a breeze.

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Meal prepping can feel overwhelming — but with a little planning, it doesn't have to be.

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Below you'll find prep instructions for Tasty's Make-Ahead Meal Plan — which is a week's worth of simple (and delicious!) breakfasts, lunches, dinners, and snacks.

This prep list may seem overwhelming — but it's completely doable. Most of your time will be spent waiting for things to cook, so you won't really be putting in that much active time.

Here's what you'll prep:

• Honey-roasted granola

• Pico de gallo

• Roasted sheet tray veggies

• Brown rice

• Homemade hummus

• Crispy chickpeas

• Shredded chicken

• Veggie egg cups

** You'll need some basic kitchen tools to cook these recipes. Find a full list of equipment needed here.

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Find the printable grocery list here. It has everything you'll need for today and the rest of the meals for the week.

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And if you're cooking for two, you can get a doubled grocery list here.

If your schedule allows, we suggest grocery shopping and doing the prep work a day before (usually on Sunday), then starting day one of the recipes the following day.

To see the full week's menu including grocery lists, tips for starting, and everything else you'll need, click here.

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The full recipes are at the bottom of this post, but you can also download a printable PDF of them here.

Let's get started!

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1. Honey-Roasted Granola

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The first thing to do? Make some homemade granola so you can sprinkle it on all kinds of good stuff throughout the week.

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Just toss some oats with a bit of honey, cinnamon, and salt —then pop it in the oven.

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As the granola cooks, the honey hardens and creates little crunchy clusters. Once cooled, just store it in an airtight container and it's good to go.

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2. Pico de Gallo

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While the granola cooks, make some fresh pico de gallo.

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You'll use it to top rice bowls and tacos during the week.

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Just chop up some tomatoes, red onion, cilantro, garlic, and jalapeño — then season it with lime juice and salt.

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And make sure to save the other half of the lime! You'll use it later this week.

3. Roasted Veggies

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By now, your granola should be done cooking — so it's time to roast some veggies on a sheet tray.

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Cut up some broccoli, cauliflower, and carrots into bite-sized pieces — then toss 'em with olive oil, minced garlic, salt, and pepper.

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Roast half of them in the oven until tender and browned — and save the other half to roast later in the week.

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4. Brown Rice

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Next, cook your rice on either the stovetop or in a rice cooker.

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Let that cool, then pack it up.

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5. Hummus

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While the rice cooks, whip up a simple homemade hummus.

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Just add chickpeas, garlic, lemon juice, salt, olive oil, and cumin to blender or a food processor — and blend until creamy.

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6. Crispy Spiced Chickpeas

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Next up, it's time to roast some chickpeas.

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They'll be a quick grab-and-go snack throughout the week.

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Drain the rest of your chickpeas, toss them with olive oil, salt, red pepper flakes, and garlic — then roast until crisp.

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The hardest part will be resisting the urge to eat them all!

7. Shredded Rotisserie Chicken

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This is the easiest prep step of them all — just shred the chicken right off the bone to make it easy to use during the week. We tossed ours with 2 tablespoons olive oil and 1 teaspoon paprika to add a punch of flavor and keep it moist during the week.

Note: You should get about 3 cups of shredded chicken from one rotisserie chicken.

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8. Veggie Egg Cups

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And finally, you'll make egg cups with those veggies you just roasted. They're for breakfast tomorrow morning.

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Mix the veggies into six beaten eggs, season with salt and pepper, then bake in muffin tins.

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Then tomorrow, just grab half for breakfast.

And that's it — you did it! You're now ready for the week ahead. Find full prep instructions below, or a printable PDF of the entire week of recipes here. Ready for day one? Find it here.

Jenny Chang / BuzzFeed

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Follow along and get each day's recipes emailed to you by entering your email address below.

And if you can't see the sign-up box above, enter your email address here.

1. Honey Granola

Recipe yield: 1 ½ cups

Ingredients:

1 ½ cups rolled oats

3 tablespoons honey

2 teaspoon olive oil

¾ teaspoon ground cinnamon

¼ teaspoon kosher salt

Preparation:

1. Preheat oven to 350° F (180˚C).

2. In a large bowl, combine oats, honey, olive oil, cinnamon, and salt. Stir so oats are completely coated in honey.

3. Pour onto a parchment-lined sheet tray in a single layer and bake until slightly browned, about 12-15 minutes. Let cool and store in an airtight container.

4. Enjoy!

*Vegan Substitution: Omit the honey and replace with agave syrup.

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2. Pico de Gallo

Recipe yield: 2 ½ cups

Ingredients:

2 roma tomatoes, diced

Half a red onion, diced

1 jalapeño, seeded and minced

1 garlic clove, minced

3 tablespoons chopped cilantro

The juice of half a lime

½ teaspoon kosher salt

¼ teaspoon ground black pepper

Preparation:

1. Combine all ingredients in a large bowl and stir.

2. Transfer into an airtight container and store in the fridge.

3. Enjoy!

Note: You can go ahead and cut the other half of the lime into four wedges. You'll use these later in the week.

3. Roasted Sheet Tray Veggies

Recipe yield: 8 cups

Ingredients:

1 head of broccoli, cut into florets (about 3 cups)

1 head of cauliflower, cut into florets (about 3 cups)

3 large carrots, peeled and cut into rounds (about 2 cups)

2 cloves of garlic, minced

3 tablespoons olive oil

1 teaspoon kosher salt

½ teaspoon black pepper

Preparation:

1. Preheat oven to 400° F (204˚C).

2. Toss all ingredients together in a large bowl. Save half (you’ll roast them later in the week) and transfer the other half onto a parchment-lined sheet tray.

3. Bake until tender and slightly browned, about 20 minutes. Once cooled, transfer into an airtight container and store in the fridge.

4. Enjoy!

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4. Brown Rice

Recipe yield: about 3 cups

Ingredients:

1 ⅓ cups brown rice

3 cups water

½ teaspoon kosher salt

Preparation:

1. Place the rice in a sieve and rinse until the water runs clear to remove excess starch.

2. Transfer the rice to a large pot with salt and water, and bring to a boil over high heat. Reduce to a simmer, put a lid on, and cook until the water is absorbed, about 45 minutes.

3. Once cooled, transfer to an airtight container and store in the fridge.

4. Enjoy!

Note: If using a rice cooker, use the same ratio as above.

5. Hummus

Recipe yield: 1 cup

Ingredients:

1 ½ cups canned chickpeas, drained

¼ cup olive oil

1 small garlic clove

The juice of half a lemon

½ teaspoon kosher salt

¼ teaspoon ground cumin

Preparation:

1. Combine chickpeas, olive oil, garlic, lemon juice, salt, and cumin in a blender or food processor and blend until completely smooth.

2. Transfer to an airtight container and store in the fridge.

3. Enjoy!

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6. Crispy Spiced Chickpeas

Recipe yield: 2 cups

Ingredients:

2 cups chickpeas, drained and dried with a towel

2 teaspoons olive oil

1 clove of garlic, minced

½ teaspoon kosher salt

¼ teaspoon ground black pepper

¼ teaspoon red pepper flakes

Preparation:

1. Preheat oven to 350° F (180˚C).

2. Combine chickpeas, olive oil, garlic, salt, black pepper, and red pepper flakes in a large bowl and toss to coat.

3. Transfer onto a parchment-lined sheet tray and bake until golden and crisp, about 40-45 minutes, shaking halfway through cooking.

3. Enjoy!

7. Veggie Egg Cups

Recipe yield: 6 egg cups

Ingredients:

6 large eggs, beaten

1 ½ cups roasted sheet tray veggies, chopped (see recipe above)

½ teaspoon kosher salt

¼ teaspoon ground black pepper

Nonstick cooking spray

Preparation:

1. Preheat oven to 350˚F (180˚C).

2. Spray a 6-cup muffin tray with nonstick spray.

3. In a bowl, add the eggs, chopped veggies, salt, and pepper, and stir to distribute ingredients.

4. Distribute the mixture evenly between muffin cups. (If using a standard 12-cup muffin tin, skip every other cup).

5. Bake until the eggs are set, about 15 minutes.

6. Enjoy!

Vegan Substitution: Make scrambled tofu instead: Replace the eggs with 1 block (14 oz.) crumbled extra-firm tofu and cook in a nonstick pan with olive oil, turmeric, nutritional yeast (optional), chopped roasted sheet tray veggies, salt, and pepper. Serve with tortillas or pita bread. (For complete step-by-step instructions on scrambling tofu, click here.)

JUMP TO:
Overview | Prep Day | Day One | Day Two | Day Three | Day Four | Day Five | Day Six | Day Seven

EXTRAS:
Grocery List | Calendar | Printable Recipes | Money-Saving Tips | Things To Know

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