Healthy meal prep menus from Sweet Savory and Steph. Each week I publish a family-friendly meal prep plan that includes a nourishing breakfast option, a hearty lunch option, and three balanced dinner recipes. These menus are designed to simplify planning, grocery shopping, and weeknight cooking while keeping meals tasty and wholesome.
All meal prep menus are available on my website and shared on my Instagram. Many menus include short how-to reels. Menus are organized by Sunday but may be published earlier. You can highlight or print each plan and use the QR codes on the individual recipe cards to open the full instructions when you’re ready to cook.
These menus are provided for inspiration—adapt them to your tastes and dietary needs by swapping ingredients or substituting recipes. I often repeat favorite breakfasts and lunches across menus to reflect what I actually prepare for my family.
Table Of Contents
- Meal Prep Menu: February 9, 2025
- Meal Prep Menu: February 17, 2025
- Meal Prep Menu: February 23, 2025
Meal Prep Menu: February 9, 2025
This week’s menu highlights creative yet approachable recipes that are nutritious and family-friendly. Start the day with apple-baked French toast hearts, enjoy a colorful vegetable bowl for lunch (add your favorite protein if you prefer), and finish the day with sirloin steak tidbits in a sherry pan sauce, a loaded bacon mushroom Swiss burger, and a lighter cheesy broccoli and chicken casserole for comfort without excess calories.
VIEW IN INSTAGRAM
Breakfast
Apple Baked French Toast
This apple baked French toast is simple to prepare and delivers a sweet, satisfying breakfast or snack. Cubed low-calorie bread soaks in a mixture of eggs, almond milk, vanilla and cinnamon, then bakes with diced fresh apple until golden. It’s a great way to enjoy a comforting dish without going overboard on calories.
- low calorie bread — 6 slices (I used Schmidt Old Tyme 647)
- eggs — 3
- almond milk — 3/4 cup plus 1 tablespoon
- vanilla extract — 1 tsp
- cinnamon — 1 tsp
- sugar — 1 tbsp
- apple — 1 (Honeycrisp or Gala recommended)
- powdered sugar — 3/4 tsp (optional)
get recipe
Lunch
Vegetable Bowl Meal Prep
These vegetable bowls are ideal for vegetarian or vegan meal prep. They combine roasted, nutrient-dense vegetables and quinoa with sautéed chickpeas and microgreens, finished with a tahini-based dressing. Store in the fridge for grab-and-go lunches—enjoy cold, at room temperature, or warmed. Customize with extra veggies or protein to suit your preferences.
- zucchini — 2 (yields ~4 cups sliced)
- yellow squash — 2 (yields ~4 cups sliced)
- red onions — 2 medium
- brussels sprouts — 2 lbs (yields ~7 cups)
- broccolini — 2 bunches
- quinoa (uncooked) — 1 cup
- vegetable broth — 2 cups
- chickpeas — 14.5 oz can
- microgreens — optional
- olive oil spray
Spice Blend
- paprika — 1 tsp
- garlic powder — 1 tsp
- onion powder — 1 tsp
- coriander — 1 tsp
- kosher salt — 1 tsp
Tahini Dressing
- tahini — 1/4 cup
- maple syrup — 2 tbsp
- lemon juice — 1 tbsp
- water — 2 tbsp
- kosher salt — 1/2 tsp
- chives (chopped) — 1 tbsp
- fresh dill — 1 tsp
get recipe
Dinners
Sirloin Steak Tidbits in Sherry Pan Sauce
Tender sirloin is seasoned and seared, then finished in a rich sherry pan sauce made with beef broth and a touch of butter. This one-pan recipe comes together in under 30 minutes and feels restaurant-quality—serve with mashed potatoes and a vegetable for a satisfying dinner.
- lean sirloin steak — 2–2½ lb
- Italian seasoning — 1 tsp
- garlic powder — 1 tsp
- onion powder — 1 tsp
- kosher salt — 1½ tsp
- all-purpose flour — 2 tbsp (gluten-free option possible)
- olive oil spray
- shallots (minced) — 4 small
- garlic (minced) — 2 cloves
- sherry cooking wine — ¾ cup
- beef broth — 1¼ cup
- butter — ½ tbsp
- parsley or chives for garnish
get recipe
Bacon, Mushroom and Swiss Burger
This burger is layered with sautéed mushrooms and onions, crispy center-cut bacon, Swiss cheese and a touch of BBQ sauce. Using lighter ingredients and lean beef keeps the flavor rich while making it easier to fit into a balanced weeknight plan.
- hamburger buns — 4
- center cut bacon — 8 slices
- onion — 1
- white mushrooms — 8 oz
- olive oil spray
- kosher salt
- balsamic vinegar — 1 tbsp
- 96/4 extra lean ground beef — 1 lb
- dehydrated minced onion — 1 tbsp
- Worcestershire — 1 tbsp
- ranch seasoning — 1 tsp
- extra thin Swiss cheese — 4 slices
- BBQ sauce — ½ cup
get recipe
Healthy Cheesy Broccoli and Chicken Casserole
A one-pot, family-friendly casserole featuring broccoli and shredded chicken in a lightened cheese sauce, topped with crescent rolls and baked until golden. This quick, comfort-food-style dish delivers the cozy flavors you crave with simpler, healthier ingredients and minimal cleanup.
- light butter — 2 tbsp
- carrots (diced) — 1 cup
- white onion (diced) — 1 cup
- olive oil spray
- all-purpose flour — 2 tbsp
- chicken broth — 1½ cups
- 2% milk — 1 cup
- kosher salt — 1 tsp
- garlic powder — 1 tsp
- onion powder — 1 tsp
- scallions (chopped) — 2
- reduced fat cheddar — 1 cup
- steamed broccoli florets — 4 cups
- chopped cooked chicken breast — 4 cups (rotisserie is a shortcut)
- reduced fat crescent rolls — 4 rolls (half of an 8 oz package)
get recipe
Meal Prep Menu: February 17, 2025
This week’s lineup focuses on lighter versions of comforting favorites. Breakfast features a cinnamon roll–inspired baked oatmeal, lunch is a speedy teriyaki ground chicken skillet with spicy mayo, and dinners include lemony orzo chicken soup, a burger-inspired salad, and a one-pot chicken Parmesan pasta.
Breakfast
Cinnamon Roll Baked Oatmeal
This baked oatmeal captures the sweet, cinnamon swirl of a classic cinnamon roll while staying hearty and nourishing. Old-fashioned oats are baked with milk, spices and brown sugar, then finished with a light cream-cheese swirl for a decadent-tasting, breakfast-friendly dish.
- bananas (overripe) — 2
- unsweetened applesauce — 1/4 cup
- brown sugar — 2 tbsp
- cinnamon — 1 tsp
- vanilla extract — 1 tsp
- baking powder — 1/2 tsp
- kosher salt — 1/4 tsp
- almond milk — 1 cup (or cashew/skim)
- old fashioned oats — 1.5 cups
Toppings
- cane sugar — 1 tbsp
- cinnamon — 1/2 tsp
- light butter — 1 tbsp
- reduced fat cream cheese — 2 tbsp
- almond milk — 1 tsp (for topping)
get recipe
Lunch
Teriyaki Ground Chicken Skillet with Spicy Mayo
This flavorful skillet is a great lunch refresh — a veggie-packed, protein-forward dish simmered in a homemade teriyaki sauce and finished with a spicy mayo. Serve over rice or cauliflower rice for a quick, balanced meal that keeps well for meal prep.
- non-stick cooking spray
- scallions — 3 (white and green parts separated)
- garlic — 2 cloves (minced)
- ginger — 1 tsp (minced)
- zucchini — 2 cups (sliced)
- kosher salt — 1 tsp (divided)
- ground chicken breast — 2 lbs
- coleslaw mix — 14 oz
- slivered almonds — 1/4 cup
- sesame seeds
Teriyaki Sauce
- garlic — 2 cloves
- ginger — 1 tbsp
- low sodium soy sauce — 1/4 cup
- rice wine vinegar — 2 tbsp
- corn starch — 1 tbsp
- maple syrup — 1/2 cup
Spicy Mayo
- light mayo — 1/4 cup
- sriracha — 1 tsp
get recipe
Dinners
Light Lemon Orzo Chicken Soup
A bright, lightened-up chicken and orzo soup with a lemony broth. Tender shredded chicken and orzo make this comforting bowl perfect for chilly days. It’s a healthier alternative to canned soups and stores well for easy weeknight dinners.
- light butter — 2 tbsp
- olive oil — 1 tbsp
- carrots — 1 cup (diced)
- celery — 1 cup (diced)
- onion — 1 cup (diced)
- garlic — 3 cloves (minced)
- all-purpose flour — 3 tbsp
- dried oregano — 1/2 tsp
- kosher salt — 1/2 tsp
- fresh cracked pepper
- chicken stock — 8 cups
- lemon — 1 (juiced)
- chicken breast (raw) — 1.5 lbs
- orzo (dry) — 4 oz
- fresh dill — optional
get recipe
Everything But the Bun Burger Salad
A burger without the bun—lean beef, bacon, pickles and cheese over crisp romaine with a lighter dressing. This salad gives you all the familiar burger flavors while cutting carbs and calories—great for a quick weeknight meal.
- 96/4 extra lean ground beef — 1 lb
- dehydrated minced onion — 1 tbsp
- garlic powder — 1 tsp
- paprika — 1 tsp
- kosher salt — 1 tsp
- Velveeta — 4 slices
- red onion — 1 (cut into 4 rounds)
- center cut bacon (cooked) — 8 slices
- romaine lettuce — 2 heads
- pickle juice — 1/3 cup
- pickle slices
- BoltHouse Farms Burger Sauce — 1/2 cup
- sweet potato fries (cooked) — 12 oz
get recipe
One Pot Healthy Chicken Parm Pasta
An all-in-one pasta dinner with cubed chicken, pasta and a lightened tomato-cheese sauce. Everything cooks in one pot for minimal cleanup—perfect for busy weeknights when you want a family-pleasing, balanced meal.
- chicken breast (raw, cubed) — 1.5 lbs
- kosher salt — 2 tsp (divided)
- oregano — 1 tsp
- garlic powder — 1.5 tsp (divided)
- onion powder — 1 tsp
- olive oil spray
- onion — 1 (chopped)
- garlic — 4 cloves (minced)
- crushed tomatoes — 28 oz
- diced tomatoes — 14.5 oz
- reduced sodium chicken broth — 2 cups
- white wine — 1/2 cup
- tomato paste — 1 tbsp
- pasta (dry) — 16 oz (e.g. penne)
- light mozzarella — 4 oz
- fresh parsley — 1/4 cup
get recipe
Meal Prep Menu: February 23, 2025
For this week’s menu I focused on comforting classics and a recently published favorite. Start with a hearty savory quinoa breakfast bowl, enjoy creamy chicken-stuffed peppers for lunch, and for dinner choose between slow-cooker buffalo chicken sliders with pickle slaw, a lean beef tostada bake, or a lighter creamy Tuscan-inspired soup—great choices for cold-weather meal prep.
Breakfast
Savory Quinoa Breakfast Bowls with Yogurt Dressing
These bowls pair protein-rich quinoa with roasted sweet potatoes, spinach and soft-boiled eggs, all finished with a tangy yogurt dressing. They make a nourishing, full-flavored breakfast or brunch and are easy to customize for meal prep.
- sweet potatoes (diced) — 1 lb
- shallots (sliced) — 3
- kosher salt — 1 tsp
- dried thyme — 1/2 tsp
- paprika — 1/2 tsp
- garlic powder — 1/2 tsp
- eggs — 8
- cooked quinoa — 2 cups
- fresh spinach — 8 oz
- non-fat Greek yogurt — 1/2 cup
- olive oil — 1/2 tbsp
- fresh lemon juice — 1 tbsp
- garlic (grated) — 1 clove
- kosher salt — 1/4 tsp
- water — as needed
get recipe
Lunch
Creamy Chicken Stuffed Peppers
Low-carb and satisfying, these stuffed peppers are filled with shredded chicken, cream cheese, cheddar and salsa verde. They bake until tender and make a quick, flavorful lunch or dinner—rotisserie chicken is a great shortcut.
- bell peppers — 3 (halved, seeds removed)
- cooked shredded chicken — 4 cups (about 2 breasts)
- salsa verde — 1/2 cup
- reduced fat cream cheese — 4 oz
- reduced fat cheddar (grated) — 4 oz
- paprika — 1 tsp
- onion powder — 1/2 tsp
- scallions — 2
get recipe
Dinners
Slow Cooker Buffalo Chicken Sliders with Pickle Slaw
Chicken slow-cooks in buffalo sauce and honey until tender, then is piled on slider buns with a tangy pickle slaw made from Greek yogurt and pickle juice. These sliders are great for game day or an easy family dinner.
For the Buffalo Chicken
- chicken breast (raw) — 2 lbs
- buffalo sauce — 1 cup (e.g., Frank’s RedHot)
- honey — 2 tbsp
- slider buns — 12 (e.g., King’s Hawaiian)
For the Slaw
- coleslaw mix — 10 oz
- plain non-fat Greek yogurt — 1/2 cup
- pickle juice — 1/2 cup
- chopped dill pickles — 1/4 cup
- scallions (chopped) — 2
- kosher salt — 1/4 tsp
- fresh cracked pepper
get recipe
Lean Beef Tostada Bake
This tostada bake layers lean ground beef seasoned with chiles and spices with beans, tortillas and reduced-fat cheese. It’s a fun, family-friendly Tex-Mex meal that pairs well with pico de gallo, avocado or a simple salad.
- onion (small, chopped) — 1
- 96/4 extra lean ground beef — 1 lb
- kosher salt — 1 tsp
- paprika — 1 tsp
- onion powder — 1 tsp
- garlic powder — 1 tsp
- cumin — 1 tsp
- chili powder — 1 tsp
- diced green chilis (mild) — 4 oz
- water — 1/2 cup
- corn tortillas — 12 (extra thin recommended)
- fat-free refried beans — 1 cup
- reduced fat Mexican cheese — 1/2 cup
- olive oil spray
get recipe
Lighter Creamy Tuscan Inspired Soup
This cozy Tuscan-style soup combines chicken, cannellini beans, sundried tomatoes and kale in a flavorful broth finished with fat-free half-and-half and reduced-fat cream cheese for creamy texture without heavy calories. It’s an easy one-pot meal that’s great for weekly prep.
- carrots (diced) — 1/2 cup
- celery (diced) — 1/2 cup
- onion (diced) — 1/2 cup
- garlic — 3 cloves (minced)
- olive oil spray
- sundried tomatoes (packed in oil) — 1/2 cup
- tomato paste — 1 tbsp
- dry white wine — 3/4 cup
- chicken broth — 4 cups
- cannellini beans — 15 oz (drained and rinsed)
- kale (packed) — 4 cups
- fat-free half and half — 1 cup
- reduced fat cream cheese — 2 oz
- Pecorino Romano (grated) — 1/2 cup
- cooked shredded chicken — 2 cups
- fresh basil (chopped) — 1/4 cup
get recipe