Weekly Meal Prep Architect

Weekly Meal Prep Plan (2200 Calories | High Protein | Budget Friendly) Monday–Friday Meals: Breakfast: • Overnight oats with banana, peanut butter, and chia seeds • Greek yogurt with berries Lunch: • Grilled chicken rice bowls with roasted vegetables • Mixed salad with olive oil dressing Dinner: • Paneer stir-fry with brown rice • Garlic roasted vegetables and lentil soup Snacks: • Boiled eggs • Protein smoothie • Roasted nuts • Apple slices with peanut butter Grocery List: Proteins: • Chicken breast • Paneer • Eggs • Greek yogurt Carbs: • Brown rice • Oats • Whole wheat bread Vegetables: • Broccoli • Bell peppers • Spinach • Carrots Prep Timeline: Sunday: • Cook rice and grilled chicken • Chop vegetables • Prepare overnight oats jars • Portion snacks into containers Storage Notes: • Store cooked meals in airtight containers for 3–4 days • Freeze extra chicken portions for later use • Keep salad dressing separate until serving Substitutions: • Chicken → Tofu • Greek yogurt → Coconut yogurt • Brown rice → Quinoa Low-Waste Strategy: • Reuse roasted vegetables in wraps and salads • Use leftover oats in smoothies • Convert extra chicken into sandwich filling