How to Plan a Meal Prep Grocery List in 15 Minutes

Boil water in a large pot.

Drop pasta into boiling water until tender.

Melt butter in a wide skillet over medium heat.

Toss in garlic and stir until fragrant.

Place shrimp into the butter mixture.

Cook until shrimp turn pink and curl slightly.

Combine cooked pasta with the garlic butter shrimp.

Preheat oven to 400 degrees Fahrenheit.

Chop chicken into bite-sized pieces.

Toss chicken and green beans with olive oil in a bowl.

Squeeze fresh lemon juice over the mixture.

Sprinkle oregano and black pepper over everything.

Spread the food evenly on a rimmed baking sheet.

Bake for twenty minutes until chicken is golden brown.

Drain and press the tofu block to remove water.

Cut tofu into even one-inch cubes.

Toss cubes in a bowl with cornstarch.

Spread coated tofu on a baking sheet.

Bake at 400 degrees Fahrenheit for twenty-five minutes.

Mix soy sauce and sesame oil in a small cup.

Combine baked tofu, broccoli, and rice, then pour the sauce over top.

Dice the onion and bell pepper into small pieces.

Heat olive oil in a skillet over medium heat.

Toss in onions and peppers, cooking until tender.

Place ground beef in the skillet.

Cook the meat until no pink remains.

Stir the taco seasoning into the beef mixture.

Sprinkle cheese on top and let it melt.

Preheat the oven broiler on high.

Whisk honey, mustard, and vinegar in a small bowl.

Place salmon fillets on a baking sheet.

Season the fish with salt and pepper.

Brush the honey mustard glaze over each fillet.

Broil for eight minutes until the top is glossy and bubbling.

Let the salmon rest for three minutes before serving.

Soak rice noodles in hot water until tender.

Whisk peanut butter, soy sauce, and vinegar in a bowl.

Drain the noodles thoroughly.

Toss the warm noodles into the peanut sauce.

Fold the shredded carrots into the mixture.

Sprinkle chopped peanuts over the top.

Chill in the refrigerator for at least thirty minutes.

I've noticed that rinsing the noodles in cold water right after draining keeps them from sticking together.

Preheat oven to 400 degrees Fahrenheit.

Mix ground turkey, breadcrumbs, egg, seasoning, and garlic powder in a bowl.

Roll the mixture into two-inch balls.

Place the meatballs on a baking sheet.

Bake for fifteen minutes until golden brown on the outside.

Warm marinara sauce in a large pot.

Drop the baked meatballs into the sauce and simmer for ten minutes.

Peel and chop sweet potatoes into cubes.

Boil the cubes in water until fork-tender.

Drain the water and return potatoes to the pot.

Mash the potatoes gently with a fork.

Rinse and drain the canned black beans.

Fold the beans, cumin, and chili powder into the mash.

Squeeze lime juice and sprinkle cilantro over the top.

Heat coconut oil in a deep pot over medium heat.

Stir the curry paste into the warm oil for one minute.

Pour the coconut milk into the pot.

Whisk in the turmeric until the liquid turns yellow.

Drain and rinse the chickpeas.

Place the chickpeas into the simmering liquid.

Fold in the fresh spinach right before removing from heat.

A helpful trick is cooking the curry paste in the oil first, which releases a much deeper, toasted flavor.

Season the chicken thighs with salt.

Heat olive oil in a wide skillet over medium-high heat.

Sear the chicken for five minutes on each side.

Remove the chicken and set it on a plate.

Pour balsamic vinegar, honey, and garlic into the hot skillet.

Simmer the liquid until it becomes thick and glossy.

Return the chicken to the pan and coat it in the glaze.

Rinse the quinoa thoroughly in a fine mesh sieve.

Boil the quinoa in vegetable broth, then lower the heat and cover.

Chop the carrots and zucchini into bite-sized pieces.

Toss the vegetables with olive oil and thyme.

Roast vegetables on a baking sheet at 400 degrees Fahrenheit for twenty minutes.

Fluff the cooked quinoa with a fork.

Combine the roasted vegetables into the warm quinoa.

Preheat the oven to 375 degrees Fahrenheit.

Slice the chicken breasts in half horizontally to make them thinner.

Place the chicken in a baking dish.

Spread pesto generously over each piece of meat.

Lay a slice of mozzarella on top of the pesto.

Toss cherry tomatoes in olive oil and scatter them around the dish.

Bake for twenty-five minutes until the cheese is bubbling.

I've made this dozens of times and always dry the mozzarella with a paper towel first so the pesto stays thick.

Slice the flank steak against the grain into very thin strips.

Whisk soy sauce, ginger, sesame oil, and brown sugar in a bowl.

Heat a large skillet over high heat until smoking.

Drop the beef strips into the hot pan in a single layer.

Sear the meat for two minutes without moving it.

Pour the sauce into the skillet.

Stir everything together until the sauce coats the meat, then sprinkle with sesame seeds.

Pat the fish fillets completely dry with a paper towel.

Coat both sides of the fish evenly with lemon pepper seasoning.

Heat butter and olive oil in a wide skillet over medium-high heat.

Place the fish in the sizzling fat.

Sear for three minutes until a crust forms on the bottom.

Flip gently and cook for two more minutes.

Squeeze fresh lemon juice over the fish and sprinkle with parsley.

Preheat oven to 400 degrees Fahrenheit.

Slice the smoked sausage into thick rounds.

Chop the bell peppers and onions into chunks.

Toss the meat and vegetables in a large bowl with olive oil.

Season the mixture with oregano and black pepper.

Spread everything in an even layer on a rimmed baking sheet.

Roast for twenty-five minutes until the vegetables turn tender.