Meal prep meal plan, one Sunday, seven days.
Two hours of chopping and roasting on the weekend fills the fridge with grains, vegetables, chicken and lentils. Weekday meals turn those parts into bowls, wraps and soup. About 1,800 calories a day, and Alma can fit it to your goal.
Built from USDA food safety and MyPlate advice.
The rules
Three habits do most of the work
Prep parts, not finished meals
Cook rice, roast vegetables and brown the meat. Then mix them differently all week.
Thursday is the fridge limit
Cooked food keeps 3 to 4 days. Freeze the rest on Wednesday night.
Freeze in single portions
Chili, soup and cooked grain freeze well. Flat bags thaw in a sink of water.
Sample week
Seven days of prepped meals
About 1,700 to 1,900 calories a day. Scale portions to your needs. Find your number
Day 1Monday
BreakfastOvernight oats with peanut butter and banana½ cup rolled oats, ¾ cup 2% milk, 1 tbsp peanut butter, 1 banana, sliced
LunchChicken and rice bowl with roasted vegetables4 oz cooked chicken thigh, 1 cup cooked brown rice, 1½ cups roasted broccoli and carrots with 2 tsp olive oil
SnackGreek yogurt with strawberries and almonds¾ cup plain Greek yogurt, 1 cup strawberries, 12 almonds
DinnerTurkey chili with lentils4 oz cooked ground turkey with ¾ cup cooked lentils, 1 cup diced tomatoes and peppers, 1 tsp olive oil
About 1,790 kcal117 g protein38 g fiber
Day 2Tuesday
- BreakfastEgg and avocado toast2 slices whole-grain bread, 2 eggs fried in 1 tsp olive oil, ½ avocado, 1 tomato
- LunchQuinoa salad with chickpeas and feta1 cup cooked quinoa, ½ cup chickpeas, 1 oz feta, cucumber and tomato, 1 tbsp olive oil, lemon
- SnackCottage cheese with pineapple¾ cup 2% cottage cheese, ½ cup pineapple chunks
- DinnerSheet pan chicken thighs with sweet potato5 oz cooked chicken thigh, 1 cup roasted sweet potato with 1 tsp olive oil, 1½ cups roasted broccoli
About 1,840 kcal103 g protein35 g fiber
Day 3Wednesday
- BreakfastYogurt bowl with granola and blueberries1 cup plain Greek yogurt, ¼ cup granola, ½ cup blueberries, 1 tbsp almonds
- LunchLentil soup with salad and toast2 cups lentil and vegetable soup, 1 slice whole-grain bread, side salad with 1 tbsp olive oil
- SnackHummus with pepper strips and pita¼ cup hummus, 1 cup pepper strips and carrot sticks, ½ whole-wheat pita
- DinnerTurkey and broccoli stir-fry over rice4 oz cooked ground turkey, 2 cups broccoli and peppers with 2 tsp sesame oil, 1 cup cooked brown rice, 1 tbsp soy sauce
About 1,750 kcal95 g protein38 g fiber
Day 4Thursday
- BreakfastHard-boiled eggs with peanut butter toast2 hard-boiled eggs, 1 slice whole-grain toast, 1 tbsp peanut butter, 1 banana
- LunchChicken burrito bowl with black beans4 oz cooked chicken thigh, ½ cup black beans, ¾ cup cooked brown rice, salsa, 1 cup romaine
- SnackPear with peanut butter1 pear, 1 tbsp peanut butter
- DinnerTurkey meatballs with pasta and zucchini4 oz turkey meatballs, 1½ cups cooked penne, 1 cup marinara, 1 cup zucchini sautéed in 1 tsp olive oil
About 1,810 kcal110 g protein36 g fiber
Day 5Friday
- BreakfastPeanut butter banana smoothie1 cup 2% milk, 1 banana, 2 tbsp peanut butter, ½ cup rolled oats
- LunchLentil salad with roasted vegetables and feta1 cup cooked lentils thawed from the freezer, 1½ cups roasted vegetables, 1 oz feta, 1 cup spinach, 1 tsp olive oil
- SnackCottage cheese with cucumber and crackers¾ cup 2% cottage cheese, 1 cup cucumber, 6 whole-grain crackers
- DinnerChicken and vegetable soup with bread2 cups chicken and vegetable soup from the freezer, 1 slice whole-grain bread, side salad with 1 tbsp olive oil
About 1,840 kcal97 g protein35 g fiber
Day 6Saturday
- BreakfastScrambled eggs with roasted potatoes2 eggs scrambled in 1 tsp olive oil, 1 cup roasted potatoes with 1 tsp olive oil, 1 orange
- LunchTurkey and hummus wrap1 large whole-wheat tortilla, 3 oz sliced turkey, ¼ cup hummus, spinach, tomato, ½ cup shredded carrots
- SnackApple with almond butter and chocolate1 apple, 2 tbsp almond butter, 2 squares dark chocolate
- DinnerLemon chicken with quinoa and asparagus5 oz chicken breast, 1 cup cooked quinoa, 1 cup asparagus roasted with 2 tsp olive oil, lemon
About 1,770 kcal104 g protein30 g fiber
Day 7Sunday
- BreakfastYogurt with oats, chia and blueberries1 cup plain Greek yogurt, ½ cup rolled oats, 1 tbsp chia seeds, ½ cup blueberries, 1 tbsp almonds
- LunchEgg salad sandwich with an apple2 eggs with 1 tbsp mayonnaise, 2 slices whole-grain bread, lettuce, 1 apple
- SnackCrispy roasted chickpeas1 cup canned chickpeas roasted in 1 tsp olive oil, smoked paprika
- DinnerTurkey stuffed peppers with rice2 bell pepper halves filled with 4 oz ground turkey, ½ cup cooked brown rice, ¼ cup marinara, ½ oz cheese, 1 cup zucchini with 1 tsp olive oil
About 1,770 kcal108 g protein39 g fiber
Shopping list
What to buy for the prep session
Most days
ProteinsChicken thighs, ground turkey, eggs, canned tuna for backupchicken breastegg
Now and then
Buy two containers for each weekday, plus a roll of freezer bags for soup and chili.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
How long does prepped food last in the fridge?
Cooked food keeps 3 to 4 days in the fridge, and that count starts the day you cook it. This plan runs Monday to Thursday from one Sunday session. Anything you will not eat by Thursday goes in the freezer on Wednesday night, labeled with the date.
How many calories is this meal plan?
About 1,700 to 1,900 calories a day, with 95 to 117 grams of protein and 30 to 39 grams of fiber. The days land between 1,750 and 1,840. Portions here suit most adults. If you need more or less, change the rice and oil first, since those are the easiest to scale.
What should I cook first on prep day?
Start the oven and the rice pot at the same time. While they heat, chop the vegetables and get the sheet pan in. Then brown the turkey, simmer the lentils and hard-boil the eggs. Everything is done in about 2 hours, and the kitchen is cool again before dinner.
Which meals freeze well?
Chili, soup, meatballs, cooked rice and cooked lentils all freeze well. Roasted vegetables and cooked chicken go soft when thawed, so keep those in the fridge and eat them early in the week. Salads, yogurt and cut fruit stay out of the freezer.
Do I need special containers?
No. Any container that seals works, plus a roll of freezer bags for soup and chili. Glass holds up better for reheating and does not stain, but deli containers are cheaper. Keep one shelf for Monday to Wednesday and one for Thursday.
Will I get bored eating the same food all week?
The week repeats ingredients, not meals. The same chicken, rice and roasted vegetables become a bowl on Monday, a burrito bowl on Thursday and a soup on Friday. Change the sauce and the meal changes: salsa, tahini, soy and ginger, or lemon and olive oil.
How does Alma help with meal prep?
Log a prepped meal by photo, voice or text in about 10 seconds and it gets an Alma Score from 0 to 100, drawing on Harvard's Alternate Healthy Eating Index. Alma also builds a plan around your goal and the foods you like, so the prep list matches what you actually eat.
Sources
Written by Alma from the sources below and reviewed November 4, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.